Do you want to be able to see your abs sooner?

If you are trying to get a six-pack, or just a lean and flat midsection, here is a simple trick:

Build up your abs.

See, most people focus on their diet. And I 100% agree that nutrition IS very, very key when it comes to losing the gut.

However, building up the core muscles will definitely help you get that flat stomach and/or see your abs SOONER.

A top fitness model put it this way:

“I focused on building up my abs. One of the best parts about building up your ab muscles is that they are visible through a higher body fat percentage. If you’re a guy and have strong abs, you’ll see them at 12-13% body fat; if you’re a woman with strong abs, you can see them at 14-16% body fat.

If your abs are small and weak and you’re a woman, you won’t be able to see them until your body fat is below 12%. A guy with weak ab muscles can’t hope to see his abs until his body fat is at 10% or below.”

If you want to get a six-pack sooner (so you can end your diet weeks or even months ahead of schedule), then use this to get strong, eye-popping abs:

-> the “Ab Torture” Challenge

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

PS – When I “retired” from pro football in 2005, I lost about 70 pounds. Since then, I’ve hovered around the same weight (240-250). I’ve always been a big, strong dude, but never very lean. So at the beginning of this year, I decided to make fat loss a focus, and to see if I could improve the body comp!

Check out my latest progress pic below. (YES – these two particular shots are a few years apart, lol – but this gives you an idea of where I was back in my football days vs now.) Pic on the left is around 310, probably low-to-mid 20’s bodyfat range, pic on right right is around 235, probably around 12-13% bodyfat.

Main reason I’m sharing this is because I’ve used some of the techniques in this “Ab Torture” Challenge program, and I think they have worked, particularly to flatten and tone the midsection!

-> Check out the “Ab Torture” Challenge here

I was out of town recently for a couple of days, and hit up this 20-minute bodyweight strength workout in my hotel room.

I was surprised at how good of a workout it was!

Give it a try:

*If you want more workouts like this, you’ll get them in the “Extreme Bodyweight Cardio Conditioning” bonus that’s included free with your sign up to this month’s 28-day KB MRT Challenge -> https://forestvance.lpages.co/kb-mrt-challenge-30

“Bodyweight Strong” 20 min Home Strength Workout

1 – Set your timer to go off every 90 seconds. At the start of each interval, do five “shoulder tap – triple push up” burpees (kick your feet back – do a push up – tap your right shoulder – do a push up – tap your left shoulder – do a push up – kick your feet forward and stand up – that’s one rep!). Your rest is the time between completing all five reps, before the timer goes off at the start of the next 90 second interval. Repeat for four rounds total.

2 – Perform 8 close-grip ups. Without resting, perform 15 resistance band bicep curls. (If you don’t have a band, get creative – use your suitcase or some other heavy object!) Rest about 30 seconds, then repeat for four rounds total.

3 – Perform 10 one – arm doorway rows per side (stand facing a doorway – grab it with one hand – sit your hips back a little, then pull yourself towards the door frame as you stand up). Without resting, perform 15 tricep pushdowns with your resistance band looped over the top of the door (if you don’t have a band, again get creative – loop a towel through the handle of your suitcase and do the tricep extensions over your head!) Rest about 30 seconds, then repeat for four rounds total.

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Bottom line, it doesn’t take a gym full of equipment to get a solid workout.

If you want more workouts like this, you’ll get them in the “Extreme Bodyweight Cardio Conditioning” bonus that’s included free with your sign up to this month’s 28-day KB MRT Challenge -> https://forestvance.lpages.co/kb-mrt-challenge-30

Have a great day! –

-Forest Vance, KettlebellBasics.net

“The Best Home Gym Exercises You’ve Never Heard Of” – OLGL’s, or One-Leg Glute Deadlifts

You don’t need super-heavy weight to see a major impact and carryover to your squat and deadlift with this exercise.

Set a couple of dumbbells a few feet in front of your flat bench then set up like you were going to do a Bulgarian Split Squat. Make sure the top of your foot and potentially part of your shin is firmly on the bench. We’re not looking for instability here…we’re using the split position to target one side at a time.

Get into the bottom split squat position and grab the dumbbells. Now bring your torso to an upright position while keeping your legs exactly where they are. This movement occurs only at the hips and lower back.

This absolutely HAMMERS the glutes…not only is that working-side glute getting constant isometric tension from holding the split position under load (which is a great stretch), that glute then ALSO works to extend the hip and bring the torso upright at the same time. This is the extension/contraction portion of the movement.

You’re getting TWO levels of tension on the glute simultaneously.

And yes, the first time you do this one, you WILL feel it. Dual-function loading is like nothing you’ve ever felt before.

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One thing I’m always doing is looking for new, innovative exercises to add into workouts.

A resource like this one is invaluable if you are doing the same:

-> “The Best Home Gym Exercises You’ve Never Heard Of“

It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.

If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.

For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted 
to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!

This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…

…literally everything you need for a complete workout using just a few pieces of equipment.

Click here to discover how these unique, new exercises will hit your muscles in ways that beat even the best machines at the gym!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

Yesterday I shared a link to a new bodyweight-based strength workout – did you get a chance to check it out yet?

-> “Physique Zero” Bodyweight Strength Workout for Men 40+

So many guys were loving that one, thought I’d share a sample from the program with you today.

One thing I love about this program is that it pays close attention to an often neglected, but KEY, part of a strength training program – REP TEMPO.

Particularly for a bodyweight-based training plan, this can be a game changer. You will learn better control of each exercise. You will gain better understanding of movement positions. You can address positional weaknesses. You can improve work capacity. And more!

You’ll see in the workout below what’s called a “tempo prescription” – here’s what the four components mean (in order of how they are written in the sample training day below):

1 – ECCENTRIC PHASE: This is the negative portion of the lift where we are lowering the eight with gravity.
2 – ISOMETRIC PHASE 1: This is considered the midpoint of the range.
3 – CONCENTRIC PHASE: This is the lifting portion of the exercise where we are moving the weight against resistance.
4 – ISOMETRIC PHASE 2: This represents the top of the range where the working muscles are fully shortened (or contracted).

Now, give the workout a try:

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“Infusion” Bodyweight Strength – Tempo Training Workout

Plyo Push Ups – 4 sets / 10 reps / 45 Seconds rest / tempo = 1:0:1:0

Jamb Hammer Rows – 3 sets / 8 reps / 45 Seconds rest / tempo = 1:0:3:0

Triceps Extensions – 4 sets / 10 reps / 30 Seconds rest / tempo = 2:0:2:0

Doorway Curl – 4 sets / 10 reps / 30 Seconds rest / tempo = 2:0:2:0

Wall Squat Iso-Hold – 3 sets / 40 Sec. hold / 60 Seconds rest

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Really pay attention to the rep tempos on that one, and trust me, you will see and feel the difference!

If you like this workout, I highly recommend you check out the full “Physique Zero” course at the link below:

-> “Physique Zero” Bodyweight Strength Workout for Men 40+

I have reviewed the full program, it is very solid, and a tremendous value. Plus you get a ton of great bonuses, like extra abs workouts, guides to help you focus on bringing up weak points like pull ups, push ups, and more!

Train hard, talk soon –

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net