Extreme Body Weight Cardio Conditioning v2

Extreme Body Weight Cardio Conditioning

Disclaimer Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity, intense fitness training is no exception. The use of professional instruction is recommended before entering into any type of sport or physical exercise. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. The information contained within this manual may or may not be accurate and is open to interpretation.

© 2014 Forest Vance Training, Inc. 2


Contents About the author …  !ntroduction … " #xtreme $ody %eight &ardio %orkouts … ' Additional (esources … )

© 2014 Forest Vance Training, Inc. 


About Forest Vance *orest holds a +asters degree in -uman +ovement and personal training certifications through the American &ollege of Sports +edicine and the ational Academy of Sports +edicine. -e is also a level !! (ussian /ettlebell &hallenge &ertified !nstructor, &ertified &orrective #xercise Specialist, &ertified 0erformance #nhancement Specialist, and &ertified *itness utrition &oach. 1ver the last 2 years, *orest has experience as a personal trainer, group fitness3boot camp instructor, fitness manager, and health club general manager. -e currently works as the owner and head trainer at his Sacramento functional training gym.

-e also maintains a network of fitness4related websites, makes regular guest appearances on many others, has been featured in national newspaper, radio, television, and other media, and is the creator3author of numerous books, 565s, and digitally delivered workout programs3systems.

For info on additional websites, books, DVDs, workshops, speaking engagements, online coaching, and more from Forest, visit his personal site at www.ForestVance.com.



Introduction !f your fitness goal is fat loss, how much cardio you need to do on a daily or weekly basis is a ma7or point of contention … Some would tell you very little cardio is needed 8 two to three sessions per week of high intensity4style sessions being ade9uate 8 and that diet is the biggest factor in fat loss. 1thers would say that doing cardio on a near daily basis is necessary to see best results. At the end of the day, almost everyone can agree that cardio is a necessary evil in the fat loss battle. (esearch shows that high intensity3interval cardio is the way to go for fat loss and dramatic body composition change. You can certainly perform intervals using 7ust one cardio modality 8 hill running or sprints being a great example. -owever, you can also mix body weight movements like push4ups and lunges into an interval cardio workout for increased variety :7ust to change things up;, adaptability :doing a workout at home, in a hotel room, etc.; and increased intensity :making your cardio sessions more difficult;. This special report includes several workouts designed to help you get your cardio training in, using body weight movements instead of the traditional cardio approach.

© 2014 Forest Vance Training, Inc. !


Interval Training ith !our "wn #od$ eight %e already know that interval training is the superior way to train your cardiovascular system. !n an interview !=ve done with Scott Salwasser, +S, &S&S for the new No Gym? No Excuse! book and 565, Scott reveals an ama?ingly effective interval protocol he=s used with his athletes to produce some phenomenal results. Scott has worked at both the *< and 5ivision )
© 2014 Forest Vance Training, Inc. "


#od$ eight %IIT orkout &heck out this high intensity body weight cardio workout@ Start with a " min. low4intensity warm up. Then, perform the following se9uence two to three times without rest@ ) min high intensity cardio :sprint, bike, 7og in place, etc.; )" push ups ) min high intensity cardio D" body weight s9uats ) min high intensity cardio )" bicycle crunches ) min high intensity cardio DC mountain climbers ) min high intensity cardio )D lunges each leg ) min high intensity cardio @EC plank hold &lick here to watch a video and see how to do all of the exercises HI [email protected]$h(B6m!KA

© 2014 Forest Vance Training, Inc. #


&' (inute #od$ eight and Cardio #each orkout eed to get your workout inJ o gymJ o e9uipmentJ o problem> &heck out this killer workout you can do anywhere with nothing but your own body weight> ). (un CCm :about )3 mile; D. )" burpees :if you cant do burpees, you can substitute full or knee push4ups; E. (un CCm . DC 64ups :you could also do regular sit4ups or crunches; ". (un CCm '. D" Split S9uat Lumps :regular lunges if the split s9uat 7umps are too tough for you; F. (un CCm B. (est and repeat You should be able to get it done in around )" minutes. %atch this video to see how to do the workout@ HI [email protected])ktB

© 2014 Forest Vance Training, Inc. $


)*+" *uipment #od$ eight "nl$ orkout -ere=s a workout for when you literally have M#(1 e9uipment 8 your Ndesert islandN workout is a great way to think of it ; !t should take you right around )C minutes if you really push the tempo to the max@ 44 #xercise pair ) 4 ' S9uat Lumps3 )D 0ush Ops :perform exercises back to back without rest, rest EC seconds, repeat once for a total of D rounds; 44 #xercise pair D 8 B Split S9uats3 )" +ountain &limbers :perform exercises back to back without rest, rest EC seconds, repeat once for a total of D rounds; 44 &onditioning Pfinisher 8 As many body weight S9uats as possible in DC seconds, rest )C seconds, as many Sit Ops as possible in DC seconds, rest )C seconds, repeat this se9uence  times :Tabata interval;

Also check out this article for a list of my top )C body weight and kettlebell exercises, and detailed descriptions of how to do all of them@ HI [email protected]))3)C3top4)C4kettlebell4and4 body4weight4exercises.html

© 2014 Forest Vance Training, Inc. %


-o *uipment eeded- /eg orkout Imagine this You=re on a business trip. You normally try to book a hotel with a workout facility, but you don=t always have control over the places you stay. This time you=re stuck at a hotel with no gym. You=re traveling on your favorite :or least favorite, depending on how you look at it; day of the week 4 leg day>> Good news@ working your legs hard without any e9uipment, if you know what you=re doing, is actually pretty easy. You can blast those pins without added weight of any kind. Try this workout@ %arm up first with "4)C minutes of light activity, then@ Q Q Q Q

Start with DC body weight s9uats 5o )" step ups per leg :use a sturdy chair or the stairs; 5o )C lunges per leg *inish with )C s9uat 7umps



The 0#urn An *1tra '22 kcals3 %igh Intensit$ #od$ eight Cardio orkout Start with a E4" minute dynamic warm up. 0erform as many reps as you can of each of the following exercises in one minute. (est for EC seconds between moves. /eep track of how many reps you get of each exercise in the allotted time. •

•

•

•

•

body weight s9uats push ups walking lunges inverted rows or pull ups :depending on your fitness level; burpees

(est 'C seconds. Then repeat the circuit again, and try to beat the number of reps you got in each set the first time around.



#od$ eight Cardio orkout This is a 9uick body weight cardio workout you can do anywhere. Simply pick a body weight based pushing, pulling, and s9uatting3lower body exercise and circuit through them for )" mins. :see this video for exercise examples3demonstrations HI [email protected] vH!42e4vh<)C; Stick to the )C4)" rep range. /eep the intensity at a Pmedium level so you can keep your heart rate elevated for the entire workout with minimal rest. This is a killer body weight cardio workout you can do anywhere. !n fact, if youre a little behind with your workouts this week, ! challenge you to s9uee?e this one in while watching T6, first thing in the morning, etc. … itll only take Pya )" mins., so no excuses> @;



Conclusion ! hope this guide has served you well. !f you have any 9uestions about anything at all, don=t hesitate to shoot me an e4mail at forestRforestvancetraining.com, and ! will do my best to help. ! can=t wait to hear your success story> 8*orest 6ance, +S, (/& !!

© 2014 Forest Vance Training, Inc. 1


Additional +esources !f you en7oyed this report, here is where you can find more of my stuff@ [email protected] 8 *orest=s site, updated several times each week with cool new videos, workout tips, and much more. A


Extreme Body Weight Cardio Conditioning v2

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