September 2015 Challenge Workout

*FVT Back-to-School 30 Day Rapid Fat Loss Challenge update – 7 spots left! Registration closes at 30 … click here for details and to claim your spot now*

Strong Woman Lifting a Kettlebell

September 2015 FVT Challenge Workout

Men

– 15 chin ups
– 35 hanging knee raises
– 50 goblet squats w 24k KB
– 75 full push ups

As fast as possible

Women

– 35 hanging knee raises
– 50 inverted rows w eq
– 50 goblet squats w 16k KB
– 75 knee push ups

As fast as possible

Notes

– Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
– KB weights are “prescribed” … of course folks can use lighter … use good judgement!
– If men can’t do chin ups, do recline rows instead
– Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
– For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
– For squats – thighs must break parallel; fully extend hips at the top of the movement
– For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top

This month’s Challenge Workout is already underway at FVT … great work to all who’ve completed it so far!

Final results will be posted late this week / early next.

And, if you’re yet to take the Challenge … good luck, you’ll need it! 🙂

Thanks –

– The FVT Team

PS – FVT Back-to-School 30 Day Rapid Fat Loss Challenge update – 7 spots left! Registration closes at 30 … click here for details and to claim your spot now

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