The Basement Badass Workout

You want to lose fat, build muscle, and get into great shape … but you have a few obstacles that are keeping you from getting there.

For one, you have limited time. Maybe back in the day, you had an hour or two to train each day, but those times are long gone. Now 3-4x per week, 20-30 mins per session is what you got – tops! – to make it happen.

The time it takes to drive to the gym for a workout is also a real challenge. This adds a good 30-45 mins (plus) to the whole process, and with your busy lifestyle, that’s just not always realistic.

Enter the Basement Badass Workout!

You are going to use TOUGH – but short, and highly effective – minimal equipment workouts that you can do in your basement, garage, backyard, etc … so that you can improve training consistency, remove the guesswork and FINALLY get awesome results!

It’s going to take effort and dedication – but with this training method, you CAN become a “basement badass” in just 3-4x per week, in 20-30 minutes of training time per day.

Let’s get to it!


The Basement Badass Workout

Part 1 – Mobility / Flexibility

Flexibility, mobility, and high quality movement is KEY to becoming a basement badass.

For one, this will help with your nagging aches and pains.

But also, you’ll just be able to do all your workouts BETTER … and you’ll get more out of them as a result.

Check out this video to see a quick and efficient sequence you can do before your workout in around 5-7 minutes, that puts all of these components together:


Part 2 – Strength Training

Next up is the strength training portion of your workout.

You’ll do one of the following lifts:

– Deadlift – sumo or conventional
– Squat – front or back
– Bench press
– Military press

Each day.

You’ll use the following simple – but HIGHLY effective – progression for your rep range / intensity level:

Weeks 1 – learn the new lift, keep the weight light, work up to a set of about 5 at around 60-70% of your one rep max

Weeks 2+3 – work up to two hard sets of 8 reps at 70% of your one rep max

Weeks 4+5 – work up to two hard sets of 5 reps at 80% of your one rep max

Weeks 6+7 – work up to two hard sets of 3 reps at 90% of your one rep max

On week eight, you’ll take it easy – NO lifting – and then choose two new lifts and start all over again!

I have lots of videos on the FVT YouTube channel on how to do the main barbell lifts, mistakes to avoid, etc, but here are a couple to get you started:

One common deadlift mistake, and how to fix it:

Military press mistake to avoid:


Part 3 – Metabolic Conditioning

Now we’re around 15 mins in to our training session … 5-7 mins for the warm up, and 8-10 mins for our “main lift” …

We’re going to follow up this main lift with a metabolic conditioning circuit using COMPLIMENTARY bodyweight / kettlebell / conditioning movements.

This portion of the workout will hit movement patterns that are NOT hit in the main lift.

Programming this portion of your training training is both an art and a science, and there are MANY options that could work… a couple things to keep in mind:

— On both a daily AND weekly level, you want to hit all of your major movement patterns evenly
— Stick with the same movements for a good four weeks before you switch it up … sooner than that, and it’s hard to make tangible progress

Here are a couple sequences that could work well in this portion of the Basement Badass approach:




Honestly, you could end the workout here, and be TOTALLY fine. At this point, you are going to be about 20-25 minutes in. I do things this way sometimes myself when

I’m pressed for time.

But if you have time and are feeling strong / energetic / etc, you can include …


Part 4 (optional) – The “Finisher”

To finish off the workout, you can optionally do a “finisher”.

This should last around 5 minutes. And here again, there are MANY ways to set these up that will work … one big thing to remember is, again, do something again that

compliments the main training session.

You could do something that focuses on a specific body part, if the main workout has already been conditioning heavy, like this:

Or, you could do something to get your heart rate up and burn some extra fat, like this:

— 10 swings every 30 seconds for 5 minutes!

How to swing:


And that it’s for our Basement Badass workout!!

To wrap up – you want to get strong, lean, and athletic – in short, be a beast.

But you have a few obstacles that are keeping you from getting there – such as time, equipment to train with, and more.

Well, follow my Basement Badass plan, and you’ll be on your way to getting your old body back – training just 3-4x per week, 20-30 mins at a pop, using minimal equipment in your basement, garage, or own back yard.

Train hard, and talk soon –

– Forest Vance


PS – One more thing … in addition to this, to get the BEST results, you’re also going to do 30-45 mins of ‘cardio’ each week … but it’s probably not how you’re accustomed to doing this type of activity.

The goal is to just get out and move. Bike, run, play a sport – do something you ENJOY.

Doing activity you actually LIKE is great for many reasons – one, you are far more likely to stick with it for the long term … two, a variety of movement patterns are great for keeping you healthy and moving great … and much more.

PPS – There are some details that I left out of this plan … it is really intended as a sort of framework, or philosiphy, for you to build your own training on.

That being said, if you have questions about anything at all, let me know in the comments section below, and I’ll do my best to help. Thanks!

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