23-Min At-Home Bodyweight Power Workout 💥

LADDERS are one of my favorite training tools.

They’re simple… but brutal. And they work.

Whether you’re training exclusively at home, or you’re already hitting the gym or our studio a couple times a week and want something extra on your off days—this quick bodyweight session delivers.

You can knock it out in under 25 minutes—no equipment required:

*This is the kind of programming you’ll find in Project Bodyweight³ (Cubed) – my complete 21+ week at-home bodyweight strength plan. The price just bumped a few bucks, but it’s still a steal:

–>> Project Bodyweight³ (Cubed)

23-Min At-Home Bodyweight Power Workout 💥

PART 1 – Chin-Up Ladder

1 rep → rest 30 sec
2 reps → rest 45 sec
3 reps → rest 60 sec

Repeat 3x

(Too easy? Try 2/4/6 instead)

PART 2 – Upper Body Complex – 3 rounds

30 mountain climbers
20 push-ups
10 spiderman climbs
5 burpees

No rest between moves

PART 3 – Lower Body Complex – 3 rounds

10 squat jumps
10 reverse lunges / leg
10 step ups / leg
20 bodyweight squats

Legs = toast

This is the kind of programming you’ll find in Project Bodyweight³ (Cubed) – my complete 21+ week at-home bodyweight strength plan. The price just bumped a few bucks, but it’s still a steal:

–>> Project Bodyweight³ (Cubed)

Let’s train 💪
– Forest

PS – If you’re in Lee’s Summit and want to train in person:

  • Saturday Warrior Flow Iso Workouts – Like this bodyweight session, but with a yoga/recovery vibe. Your first one is free, then drop in or grab a 5-pack. You can also join us via Zoom. (Bonus: If you’re already doing 2x/week or more of small group or 1-on-1, it’s included with your membership.)
  • Small Group Training – Kettlebells, barbells, bodyweight—the full program to become a stronger version of yourself. Start with a 14-day test drive and see if it’s a fit.
  • 1-on-1 Personal Training – Fully customized workouts. I just opened a limited number of afternoon/evening slots to work with me personally—whether you’re looking for the occasional tune-up or something more regular. Reply to this email and I’ll get you the details.

meet Alyssa :)

We work hard at FVT to create an environment where people of all levels feel welcomed, supported, and guided every step of the way.

Alyssa recently shared this about her time with us:

“Forest is an excellent personal trainer—very knowledgeable and kind. He has helped me learn proper form and technique with kettlebells as well as barbells. He’s also incredibly friendly and approachable and makes the gym less intimidating!”

This is exactly what we aim for. Expert coaching. A down-to-earth vibe. And results that last.

👉 Ready to check it out for yourself?

  • 14-Day Small Group Training Jump Start – Train with 2–6 others and get expert coaching in a supportive setting.
  • 3-Session Personal Training Jump Start – Get started with personalized one-on-one attention.
  • Try Your First Saturday Class Free – Choose from HIIT or Warrior Flow and get a taste of what we do.

Reply directly to this message or fill out our contact form here:
https://www.emailmeform.com/builder/form/705723

We’d love to meet you!

— Team FVT
FVT Warrior Wellness
208 SE 2nd St, Lee’s Summit

New Warrior Workout Format Launching Saturdays @ 8am (Test Run!)

We’re rolling out a brand-new Saturday workout experience at FVT Warrior Wellness, and you’re invited to help us test it out.

Starting April 12th, our Saturday 8:00 AM session is opening up to a larger group (up to 12 people)—something we don’t normally offer.

We’re rotating between two powerful, warrior-style formats:

1. Warrior Flow Isometrics (with Forest)
Mobility meets strength. You’ll build control, flexibility, and resilience through slow, focused movement and deep holds. Perfect for recovery and long-term performance.

2. Warrior HIIT Camp (with Alex)
A CrossFit-inspired, bootcamp-style class using kettlebells, bodyweight movements, and functional circuits. Fast-paced, effective, and fun—without the technical barbell lifts.

Here’s what’s on the schedule for April:

  • Saturday, April 12 – Warrior HIIT Camp (Alex)
  • Saturday, April 19 – Warrior Flow Isometrics (Forest)
  • Saturday, April 26 – Warrior HIIT Camp (Alex)

Want in? Just reply to this email with the word “WARRIOR” and we’ll add you to the list or get you set up.

Here’s how it works:

  • If you’re currently training with us 2x/week (small group or 1-on-1), Saturdays are INCLUDED.
  • If not, your first Saturday is FREE to try it out (as long as you haven’t already used a free Saturday session in the past 6 months.)
  • After that:
    • $20 drop-in
    • Or grab a 5-pack for $75 (good for 90 days – Saturdays only)

Zoom access is also available—perfect if you’re traveling or want to jump in from home.

Again—just reply with “WARRIOR” and we’ll take care of the rest.

This is a 2-month test run, so if you want it to stick around, now’s the time to show up and support!

– Forest
FVT Warrior Wellness

Warrior Flow Isometrics – Sample Workout

Curious what you’re in for if you sign up for our upcoming Warrior Flow Isometrics class? Check out a sample workout below, then sign up here -> https://forestvance.wufoo.com/forms/m1uahonk1rrt6kv/

-Forest and the FVT Team

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Warrior Flow Isometrics – Sample Workout

This 20-minute session blends yoga-based holds with controlled movement to build strength, improve mobility, and boost endurance.

Instructions:

  • Hold each position for 45 seconds
  • Rest for 15 seconds between movements
  • Complete 3 rounds

1 – Wall Chair Hold – Press your back flat against a wall and lower into a squat with knees at 90 degrees. Engage your quads, glutes, and core—don’t let your lower back arch. Press your arms into the wall for an extra challenge or extend them overhead. Hold strong, breathing deeply.

2 – Lizard Lunge Hold (Alternating Sides from High Plank) – Start in high plank with hands under shoulders and core tight. Step your right foot outside your right hand, sinking into a deep hip stretch. Hold for a few seconds, then switch sides. Keep your hips low, back leg straight, and core engaged.

3 – Warrior III Iso Flow (Right Side) – Stand tall, then hinge forward at the hips, extending your right leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Keep your core engaged and hips square the entire time.

4 – Low Plank with Leg Lift – Hold a forearm plank, keeping your body straight. Lift one leg a few inches off the ground and hold for five seconds, then switch legs. Maintain strong core and glute activation.

5 – Warrior III Iso Flow (Left Side) – Stand tall, then hinge forward at the hips, extending your left leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Focus on stability, control, and balance.

6 – Superman Hold to W Pull – Lie face down with arms extended forward. Lift your chest and legs off the ground, holding the Superman position. Slowly pull your elbows back into a “W” shape, squeezing your shoulder blades. Extend your arms back forward and repeat.

Free Warrior Flow Isometrics Class – Sign Up Now

In my ongoing teacher training, I’m learning more about the lineage of different yoga traditions—and how we’ve ended up with the styles of yoga we practice in 2025.

It’s fascinating!

Not surprisingly, what we have today is a blend of many different styles—and over the last 20 years, it’s become even more mixed and diverse.

That’s why I’m putting on this special Warrior Flow Isometrics class as a beta test on Saturday, April 5th at 8:00 AM.

Because I am realizing that – WITH the proper knowledge of the foundations – it’s perfectly fine to blend modalities to fit your particular expression and style.

Warrior Flow Isometrics is a unique approach that combines yoga, isometrics, and old-school calisthenics into a powerful workout to help you burn fat, build strength, improve recovery, and more.

The best part? It’s FREE (limited to the first 12 to sign up). Learn more and reserve your spot at the link below:

→ Free Warrior Flow Isometrics Class – Saturday, April 5th @ 8:00 AM

-Forest and the FVT Team

Free Warrior Flow Isometrics Class – Saturday, April 5th

Test out our brand-new Warrior Flow Isometrics program at FVT Warrior Wellness—totally FREE!

This is for you if you want to:

✅ Gain lean muscle without weights
✅ Protect your joints & reduce injury risk
✅ Lower blood pressure & boost heart health
✅ Challenge your body like HIIT—without high impact

If the beta test goes well, this could become a regular offering.

First class is FREE—sign up below:

-> Free Warrior Flow Isometrics Class – Saturday, April 5th

-Forest and the FVT Team

“Warrior Flow Isometrics” – Free Beta Test

Looking for a few people in Lee’s Summit to test out a brand-new Warrior Flow Isometrics program—totally FREE!

This is for you if you want to:

✅ Gain lean muscle without weights
✅ Protect your joints & reduce injury risk
✅ Lower blood pressure & boost heart health
✅ Challenge your body like HIIT—without high impact

If the beta test goes well, this could become a regular offering.

First class is FREE—reply directly to this message if you’re in!

-Forest

Now Hiring: Studio & Online Support Assistant @ FVT Warrior Wellness

FVT Warrior Wellness is looking for a part-time Studio & Online Support Assistant to join our team!

This role is about 10 hours per week, with a flexible schedule. Ideally, we’d love someone available for about 2 hours per week day in the mid to early afternoon, with availability to work occasional (once or twice per month) evenings and/or weekends for special events.

What You’ll Be Doing:

  • Keeping the studio clean and organized
  • Light video editing
  • Customer service for both our local studio and online business
  • Posting to social media
  • Light sales support (e.g., following up with leads to schedule appointments)
  • Helping plan and assist at special events
  • Other tasks to help keep things running smoothly, both in-studio and online

Who We’re Looking For:

You don’t need prior experience in the fitness industry—but you do need to be:

✔️ Interested in health & fitness
✔️ Organized and reliable
✔️ Tech-savvy with strong communication skills
✔️ Friendly and outgoing
✔️ A self-starter who takes initiative
✔️ Professional and punctual

If this sounds like you (or someone you know), here’s the first step:

Fill out this form:

➡️ https://www.emailmeform.com/builder/form/705723

Include:

  • Your name
  • Your phone number
  • Why you’d be a great fit for this role

Important: Follow these instructions exactly to be considered.

Looking forward to hearing from you!

– Forest and the FVT Warrior Wellness Team