You’ve probably seen green juice all over Instagram and health blogs, but is it really worth the hype?

Here are three reasons why I think you should consider giving it a try:

First, you’re probably not getting enough veggies in your diet. And even if you are, there’s a good chance that you’re not getting all the nutrients your body needs from them.

Second, green juice is a great way to get a lot of nutrients in one drink. Green juice is packed with vitamins and minerals that can help boost your health.

And last, green juice just plain tastes good. Many people enjoy the taste of green juice, and it’s a great way to start your day or to refuel after a workout.

All this being said, green juice is not a substitute for a balanced diet. The best way to ensure you’re getting all the nutrients your body needs is to eat a variety of healthy foods.

However, if you know that you typically fall short on daily fruits and veggies… if you travel frequently and have a hard time eating healthy consistently… if you just like the idea of supplementing your diet and being sure that you’re covering all your bases… it’s something to consider giving a try!

I’ve tried a lot of different green juice brands, and my current favorite is Organify. It’s high quality, has a great track record, is backed by solid customer service, and tastes great too! Details and special pricing here: -> Organify Green Juice for Body Reset and Stress Support

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com
KettlebellBasics.net

If you’re looking to increase your pull-up max, you’re in luck. 

In this article, we’ll share three tips from a personal trainer (yours truly!) that will help you do more pull-ups. 

With consistency and proper form, you’ll be able to see results in no time. 

Let’s get started!

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How To Do More Pull-Ups: 3 Tips From A Personal Trainer

sponsored by – Bodyweight Beast Building 2022

Tip #1: Proper form is key

First things first, it’s important to start with proper form. This means using a shoulder-width grip and keeping your elbows close to your sides. You should also keep your chin over the bar and focus on using your back and shoulder muscles to lift your body up.

Tip #2: Increase your reps gradually

There are a few different ways you can do this:

-Start by adding one additional pull up to your daily routine. After a week or two, add two more pull ups. Continue adding one pull up per week until you reach your goal.

-OR-

-Start by doing as many pull ups as you can for one set. Every week, try to add one more set. 

Tip #3: Incorporate negative reps

If you’re looking to increase the number of pull-ups you can do, a great way to do that is by incorporating negative reps into your routine. Negative reps are when you lower yourself down from the top of the pull-up position, rather than pulling yourself up. This puts more emphasis on the lowering portion of the exercise, which can help you build more strength and do more pull-ups overall.

Here’s a quick rundown on how to do negative reps:

– Start at the top of the pull-up position with your chin over the bar
– Slowly lower yourself down until your arms are fully extended
– Once your arms are extended, pull yourself back up to the starting position

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If you’re looking to do more pull-ups, you’re in luck. This article provides three tips from a personal trainer that will help you improve your pull-up game. Follow these tips and you’ll be doing more pull-ups in no time. And, if you found this article helpful, be sure to check out my Bodyweight Beast Building program at the link below – it’s new and updated for 2022:

-> Bodyweight Beast Building 2022

– Forest Vance 
KettlebellBasics.net
ForestVanceTraining.com

Welcome to Bodyweight Beast: SHRED.

In this program, we’ll be using bodyweight exercises to help you get in shape and build muscle.

This is workout C from week 1:

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Bodyweight Beast: SHRED (week 1 / workout C)

1 – Do 10 sets of 2 lunge jumps on each leg, starting a new set every 20 seconds. Your rest period is the time between when you finish your set and the next 20 second interval starts.

2 – Do three rounds of the following sequence, taking as much rest as needed between sets:

– 3 wall walks
– 15 prisoner squats
– 8 body weight renegade rows (per side)

3 – Every minute, on the minute, do:

– 8 burpees
– 10 burpees
– 12 burpees – etc

Until you can no longer continue.

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In conclusion, the workout C for week 1 of the Bodyweight Beast program is an effective way to get strong and shredded.

The exercises are tough, but they will help you build muscle and lose fat!

If you want to see results, you need to follow the program and put in the work.

For more information on my complete bodyweight training plan, check out the link below:

-> Bodyweight Beast Building + OCR Domination (summer outdoor workouts special)

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Prisoners have come up with highly effective strength-building routines that they can do in the small space of their cell or with limited equipment in the yard.

These workouts are known to make prisoners look and feel really strong, even with the limited space and resources available to them.

One popular workout among prisoners is called the “Deck of Pain.”

This workout is so named because it can be done with a deck of cards, which prisoners typically have on hand.

You can use a standard deck of 52 cards to create a workout routine. Assign one of the exercises below (or a variation) to each of the four suits. For example:

Clubs – Squats
Spades – Push Ups
Hearts – Pull Ups or Inverted Rows
Diamonds – Hanging or Lying Leg Raises

Then start drawing cards from the top. The suit tells you what exercise you’re doing, and the number tells you the reps. Face cards count as 10, and aces count as 11. Draw the cards and perform the corresponding movement until you get through the entire deck.

If you want to build muscle, shred fat, and build superhuman conditioning, give that workout a try. You can do it anytime, anywhere, with minimal-to-zero equipment.

Here’s to your continued success!

-Forest Vance
KettlebellBasics.net

PS – If you liked today’s Deck of Pain workout, stay tuned. I have my top-selling bodyweight training plan – NEW and updated for 2022! – going on sale later this week.

The Tense-Relax Method is a technique that can help you gain muscle flexibility quickly. It involves alternating between tensing and relaxing muscles in a specific order. And it’s one of the big things that’s emphasized in the Hyperbolic Stretching program that will help you do the full splits in 28-30 days without a warm up.

Let me give you brief explanation of what is going to happen in your body as you go through the stretching exercises – then go check out the full routine here:

1 – First, you’re going to assume your stretching posture, and stretch as far as you can.

What happens in this moment is that the myotatic reflex takes over and tenses the stretched muscle, making it impossible for you to stretch further.

But with the Hyperbolic Stretching method, you consciously tense the already stretched muscle … and then something called reverse myotatic reflex takes place. This means your neuromuscular system will allow you to stretch a little more.

2 – After few seconds, release the conscious tension and move about half an inch more into the stretch.

3 – Then, tense the stretched muscle consciously again and another reversed myotatic reflex takes place.

4 – Again, release the tension and move a bit more into the stretch.

5 – Repeat one or two more times until you achieve your maximum stretch.

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What you are basically doing with the tense-relax protocol is that you’re influencing and reprogramming your neuromuscular memory system.

After few weeks your body we re-learn and replace the old tension reflex with reversed-tension reflex, making it possible to stretch all the way down to a full split.

The exact exercises you need to do and exactly how to do them and how often and much more is outlined in the full program.

But hopefully today’s article gives you a bit more of an idea on how the Tense-Relax Method method works, and why it’s so effective when it comes to creating rapid results.

Check out the Hyperbolic Stretching program by clicking here now.

And here’s to your continued success!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
KettlebellBasics.net

A couple of years ago, I got on an intense, 12-week training plan to prep for the Tactical Strength Challenge.

With focus and dedication, I was able to make some serious gains!

I snatched the 53# kettlebell 120 times in 5 minutes, as well as hitting a 485 lb deadlift.

But, there was also an unexpected, negative side effect:

My flexibility got WORSE.

I was so focused on the hard training, and I wasn’t stretching and doing recovery / mobility work like I should have been. As a result, I ended strong, and in great cardio condition, but also stiff and achey and overall.

To be honest, I probably felt a little LESS athletic… which was NOT the goal!

If you run, lift weights, or do other types of hard traininig, and don’t stretch enough, this is a common thing that can happen.

Indeed, highly intense activites (short sprints, low rep weight lifting) slighly damages connective tissue with each bout, which can in turn significantly decrease overall flexibility in just a few months if you don’t do enough stretching.

So what you need to do, is have a flexibility / mobility routine you’re working on, in addition to whatever other on-going training you are doing… something like this:

-> 28-day Flexibility Challenge

Just remember – when you are training hard, it is important to also take some time to work on your flexibility and mobility, so that you don’t end up stiff and less athletic.

If you’re looking to improve your mobility and achieve your fitness goals faster, check out the 28-day Flexibility Challenge at the link below:

-> 28-day Flexibility Challenge

-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist