Wow – people are raving about the “BareFit” workouts I’ve shared over the last couple of days!
So I have ANOTHER guest article – and sample BareFit training session – from my friend Mike that I wanted to hook you up with today.
If you liked the workout I posted yesterday, I think you’ll REALLY dig this one 🙂
Enjoy!
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“Go BareFit” Kettlebell + Bodyweight Workout
by Mike Whitfield, creator of Go BareFit
This “Go BareFit” workout I’m sharing today is something I’ve been using with some of my private clients with great success … with a little “CrossFit” flavor 😉
It’s not “sexy” with silly burpee challenges or “cutting-edge” exercises. It’s a combination of doing the proven basics right and keeping it super simple.
So simple in fact, here’s the criteria of my “Go BareFit” workouts:
Rule #1 – It Must Use 4 Exercises or Less
Rule #2 – You Hit Your Entire Body for the Best Post-Workout Calorie Burn
Rule #3 (My Favorite) – You Can Memorize It in 30 Seconds or Less
It’s the “Bare Minimum” approach to getting and staying fit hence the name “Go BareFit” 🙂
Let’s do this.
Do the following superset resting when needed. In the first superset, you’ll do 6 reps of each exercise. In the next superset, you’ll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise.
Once you complete the final rep of 1B, rest 1 minute and then move into the finisher.
1A) KB Row (6/side … down to 1/side)
1B) Goblet Reverse Lunge (6/side … down to 1/side)
Finisher:
Do the following superset 6 times, resting as shown:
Yesterday, I told you about Sabrina – and how she burned 985 calories in 53 minutes.
And we talked about how she did it … with her husband Mike’s new “BareFit” approach to training.
What is “BareFit”?
Glad you asked! 😉
We’re back today with a guest article from Mike (Sabrina’s husband, who happens to be a good friend of mine, as well as a Master Trainer and a Contributor to Men’s Health) … he explains what the idea is all about … and even hooks us up with what a week of workouts would look like.
Enjoy!
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NEW “BareFit” (2 workouts a week template)
by Mike Whitfield, Creator, GoBarefit
Muscle “confusion”….
Hitting your muscles from different “angles”…
“Surprising” your body with “cutting edge” exercises…
“Secret tricks” using ancient Bulgarian methods…
Listen, the LAST thing you need is a complicated exercise program when you’re already busy and stressed out… not to mention you may not be that motivated.
If you had to learn 15 new exercises just to get started, I wouldn’t be motivated either. Geez, learning the darn workout would take longer than the workout itself…
… all in glory of “the secret”.
So … forget the madness. You’re going to go in the opposite direction of the “fluff” and “noise” and do MORE of what works like …
A Push …
A Pull …
A lower body exercise …
An ab exercise …
And you’ll do it in 4 exercises or less with a routine you can memorize in 30 seconds or less.
Call this the “Go BareFit” approach. You’re going to do the bare minimum to stay consistent and motivated … and without the “fluff” like burpee contests or “secret” exercises.
Step 1 – Pick ANY 2 days of the week to commit 20-30 minutes to exercise.
Step 2 – Give yourself 2 days of rest between workouts (so for example, you can do Monday and Thursday each week).
Follow a structured program that doesn’t have ridiculous “fluff”, hits all your major muscle groups to crank your metabolism and burn the most calories… plus one that takes you 30 seconds or less to memorize because you’re busy. (You don’t have time to learn a complicated routine, right?)
Now, if you can do 3 days a week, that’s even better… but 2 is the “bare minimum” approach and you can still get results as long as you promise yourself “no fluff” and do MORE of what works.
Yep. That’s about it. Here’s a sample:
Day 1: Ladder Density Madness
Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.
Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.
Forest here again – that was some awesome stuff Mike!
I know this will resonate strongly with a lot of folks – ESPECIALLY around this busy holiday season, where time for your workouts is short, and you need to be as “minimalist” as possible, so to speak –
So are YOU intrigued?
Well, that’s was just a little sample for ya …
Click the link below for 51 more “BareFit” workouts from Mike:
If you are in the US, hope you had a great Thanksgiving with family and friends.
2015 has been a wonderful year, there is much I am personally thankful for … and I hope the same is true for you.
So let’s dive right into the main point of today’s message.
That’s right – we’re doing a Black Friday sale.
I just couldn’t resist 🙂
And I have to say – I *think* this is the biggest, awesomest, best value package I have put together, EVER.
Check out all it includes:
Instant access to ALL of the past FVT Coaching Club KB / BW / BB workouts of the month (value = $339.15):
— The Road Warrior Workout
— The Day Rapid Fat Loss Kettlebell Solution
— Barbell / Kettlebell Hybrid Training
— Barbell / Kettlebell Hybrid Training 2.0
— KB-DB-BW Fat Loss Workout
— Ketttlebell / Bodyweight Beat Down
— Ultimate Kettlebell Fat Loss
— Hybrid Kettlebell Strength and Conditioning
— The Kettlebell Basics Swing Manual
— The PreHab Revolution
— Lifetime Kettlebell Fitness
— Barbell / Bodyweight Hybrid Training
— Kettlebell / Bodyweight Power Circuit Workout
— Invincible Body
— Invincible Body 2.0
— Mud Run Domination
— Bodyweight Power Workout
Access to every FVT Coaching Club KB / BW / BB workout of the month that I promise to create for the next 12 months (value = $239.40)
Instant access to the following fat loss meal planning guides (value = $39.90):
— 5 Minute Fat Loss
— The FVT Community Cookbook
12 months of access to the FVT Coaching Club private Facebook group – you’ll get coaching, accountability, motivation and more from me personally and all of the other 100+ awesome members of the group (value = ? … priceless!)
Whew! THAT is an awesome deal!!
Over $618.45 worth of workouts, meal planning guides, and personal coaching from me … for just $97.
This deal is going to be up for this weekend ONLY – so if you want to hop on it, click the link below:
That’s right – the link above does NOT take you to a sales page.
I KNOW that this is such an amazing value, that folks who recognize this, will want in right away.
When you click on the link above, you’ll go directly to a checkout page where you can purchase the FVT Ultimate Kettlebell Workouts Black Friday Sale promo package – simply enter your payment info, and you’ll get instant access to everything listed above.
It should be pretty straight – forward … but if have questions about anything, feel free to reply to this email, and we’ll do our best to help.
So that’s it for now. I’ll be back with some sample workouts from a couple of the programs included in the sale over the weekend … but remember, this offer is coming down Monday night, so snag it ASAP if you want to take advantage!
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:
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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
ForestVance.com
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!
Here’s a jump rope workout you can do as part of a workout as your “metabolic conditioning” piece … OR even as a short, stand-alone, full body high intensity routine.
This one takes me about 7 minutes to complete if I use a 32 kilo ‘bell, and really push the pace –
Can you beat my time? Give it a try, and let me know! 😉
*Take the 21 day “Dominate Your Double Unders” Challenge to improve your jump rope skills and potentially take MINUTES off your time for workouts like this one*
10 kettlebell “ground to overhead
5 pull ups
(if standard pull ups are too hard, do 10 recline rows instead … if they are too easy, add weight!)
15 double unders
Do 4 rounds as FAST as possible!
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Enjoy! 😉
– Forest Vance
ForestVance.com
PS – You can search all around, but you’ll have a hard time finding a better course than “Dominate Your Double Unders” when it comes to learning how to PROPERLY jump rope – from the basics, to dominating your double unders:
Try this evil BW / KB circuit workout today … and I’ll leave it up to YOU to decide whether it’s a trick or a treat 🙂
** The special deal we have going on my “Top 13 Kettlebell Training Mistakes … and How to Fix Them!” course turns into a pumpkin at midnight tonight – don’t forget to grab your copy while it’s on sale at 42% off the regular price => The Top 13 Kettlebell Training Mistakes … and How to Fix Them! **
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(circuit 1)
10 pull ups or inverted rows
31 kettlebell swings
15 close grip push ups
When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …
Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …
So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm training fix … and I share one of my favorite ones with you in today’s video.
Here’s how it goes:
— 15 KB towel curl
— 10 KB halo + behind-the-head tricep extension
— Complete 3 sets of each with as little rest as possible
Now you too can get strong, lean arms in about 5 minutes, using just a single kettlebell.
Got a cool KB exercise to share with you today that you’ve probably never done before …
It’s called the “Side-Step Kettlebell Swing“.
This is an intermediate-to-advanced level move that offers many similar benefits to the standard swing – it develops power and explosiveness, will help you burn fat and take your conditioning to the next level, and much more … BUT it also adds in a little extra “twist” that makes it a fun variation to add to your KB workouts.
Here’s how to do it:
1 – Begin with the basic two-handed swing
2 – When the kettlebell is on its way down, put your right foot out and step to the right
3 – When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together
4 – Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions
And here’s what the exercise looks like:
Try that one during your kettlebell workout today, and let me know how it goes!
PS – Everyone is raving about the Ultimate Kettlebell Guide … because it’s got fully illustrated guides, like the one I shared with you today, for 41 kettlebell moves like the side-step swing, in addition to sample kettlebell workouts, and a lot more … click HERE to download it now
Just got back from a great weekend in the San Francisco Bay Area at the NorCal Fitness Summit.
It was a top – notch lineup of presenters, and I also got the chance to meet and connect with folks doing some really amazing things in the fitness industry.
So on the drive home yesterday afternoon, I got to thinking – on pretty much EVERY occasion that I spend the time and money to go to an event, sign up for a coaching program, invest in a home-study course, etc – I almost ALWAYS get many times the return.
For example – this last weekend, I got several HUGE take-aways that will be worth MANY times the cost of my ticket / travel / lodging / etc.
And this is how I always look at it. Even if I just get ONE big take-away from a course, coaching program, or live event … it’s WELL worth the time / energy / cost of doing it.
So that’s why I think whether you are a beginner kettlebell user, or you are highly experienced, you should check this out:
I have one of my best-selling home-study courses – “The Top 13 Kettlebell Training Mistakes … and How to Fix Them!” – on sale this week.
It’s a course that includes both a 13 video series, and a couple of e-manuals.
And I think that no matter WHAT your level of kettlebell training expertise, in this course, you will find at least a few training tips that will take your KB workouts to the next level … and that will be worth many times the cost of the program.
Just a few of the things that I cover (there’s TONS more in the full course):
— Why most people mess up the swing and do it wrong – and how to fix it
— How to avoid whacking and bruising your forearms on the KB clean
— A simple way to instantly boost your KB pressing power 10-20%
— How to do perfect snatches, every time
Get more info and grab your copy at the link below:
To sum up – investing in yourself is SO important. Getting a little better and moving ever-so-slightly towards your goals each and every day, really adds up. So whatever your goals are, make TODAY the day that you take ACTION, and do what you need to do to get one step closer to them!
The Turkish get up is an AWESOME exercise, and offers so many benefits … from strengthening the core, to shoulder / hip mobility / stability, and SO much more …
But it’s also a tricky one to master, and it’s got a lot of moving parts.
Specifically, one portion of the drill that folks often have trouble with is standing up from the lunge position.
In today’s video, I cover a simple technique you can use to slightly modify the exercise at this stage … and in the process, build the strength to eventually do the full move with perfect form.
Check it out, and give it a try today!!
– Forest Vance, RKC II
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