{"id":5119,"date":"2013-12-23T13:42:16","date_gmt":"2013-12-23T18:42:16","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5119"},"modified":"2014-04-10T21:29:28","modified_gmt":"2014-04-11T01:29:28","slug":"9-minute-bodyweight-strength-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/9-minute-bodyweight-strength-workout\/","title":{"rendered":"9 minute Bodyweight Strength workout"},"content":{"rendered":"<p>Can you build muscle and strength with bodyweight only exercises?<\/p>\n<p>Today, I have a video for you from my body weight training expert friend\u00a0(and former pro football player) \u00a0Forest Vance.<\/p>\n<p>Take it away Forest!<\/p>\n<p>KV<\/p>\n<p>&#8212;&#8212;-<\/p>\n<h1>9 minute Bodyweight Strength workout<\/h1>\n<p>Body Weight ONLY Superset for Upper Body Muscle!<br \/>\nby Forest Vance, author, <strong><span style=\"color: #0000ff;\"><a href=\"http:\/\/kvidulich.10x10kb.hop.clickbank.net\/?skip=23&amp;tid=9wblog\"><span style=\"color: #0000ff;\">Body Weight Strong<\/span><\/a><\/span><\/strong><\/p>\n<p>Body weight training that you may have done in the past was probably conditioning focused &#8211; which is fantastic for fat loss, and I\u2019m all for it. However, in today&#8217;s sequence, we\u2019re going to focus on gaining muscle with only our body weight.<\/p>\n<div class=\"videoWrapper\">\n<iframe loading=\"lazy\" width=\"960\" height=\"540\" src=\"http:\/\/www.youtube.com\/embed\/QxinVYqW8CU?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe>\n<\/div>\n<p>=&gt;\u00a0<span style=\"color: #0000ff;\"><strong><a href=\"http:\/\/kvidulich.10x10kb.hop.clickbank.net\/?skip=23&amp;tid=9wblog\"><span style=\"color: #0000ff;\">Get the Body Weight Strong system here<\/span><\/a><\/strong><\/span><\/p>\n<p>We\u2019re going to do two different exercises: push up and an inverted row with only body weight resistance. It\u2019s critical that you pick a variation of these exercises that is appropriate and challenging to you and your fitness level. You can do standard push ups or hand elevated push ups which would be a little easier. For a harder version, you can do feet elevated push ups. Choose a version that you can do with perfect form and that will challenge you by the end of the workout.<\/p>\n<p>Get a timer. You\u2019ll be doing 60 seconds of work and 30 seconds of rest. With the push ups, you\u2019ll be lowering yourself down for 3 seconds, and pushing back up for 3 seconds. You\u2019ll be doing 10 reps total, so it\u2019ll take 60 seconds. No pause at the bottom and no pause at the top. Your chest, shoulders, and triceps should be burning after just one set. You\u2019ll be doing 3 sets.<\/p>\n<p>After your 30 seconds of rest, get set up for your inverted row. You can use a bar on a smith machine or suspension trainer. Make sure your incline level is going to challenge you. On this one you\u2019re going to go two seconds up, hold for two seconds at the top, and two seconds down. So it\u2019s six seconds per rep, 60 seconds total. Rest for 30 seconds.<\/p>\n<p>Do 3 sets total of each exercise. Make sure you stick to that tempo prescription throughout the entire workout.<\/p>\n<p>If you don\u2019t think this workout sounds tough, give it a try and let me know how it goes. You should be totally pumped up; your arms and upper body will definitely feel it and you\u2019ll be a believer in body weight only exercises.<\/p>\n<p>To learn more body weight workouts and progressions be sure to check out my full Body Weight Strong program.<\/p>\n<p>=&gt; <strong><span style=\"color: #0000ff;\"><a href=\"http:\/\/kvidulich.10x10kb.hop.clickbank.net\/?skip=23&amp;tid=9wblog\"><span style=\"color: #0000ff;\">Get the Body Weight Strong system here<\/span><\/a><\/span><\/strong><\/p>\n<p>Thanks, and train hard,<\/p>\n<p>Forest Vance<br \/>\nMaster of Science, Human Movement<br \/>\nCertified Personal Trainer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can you build muscle and strength with bodyweight only exercises? Today, I have a video for you from my body weight training expert friend\u00a0(and former pro football player) \u00a0Forest Vance.<\/p>\n","protected":false},"author":1,"featured_media":5124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,425],"tags":[456,457,249],"class_list":["post-5119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-exercises","category-bodyweight-workouts","tag-9-minute-bodyweight-strength-workout","tag-bodyweight-strength-workout","tag-forest-vance"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 minute Bodyweight Strength workout -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/9-minute-bodyweight-strength-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 minute Bodyweight Strength workout -\" \/>\n<meta property=\"og:description\" content=\"Can you build muscle and strength with bodyweight only exercises? 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