NEW KB/BW FVT Challenge Workout!

Well, yesterday was our first day at the NEW FVT boot camp and personal training facility:

1st class at x and 16th

We had over 50 clients come in for a workout over the course of the day, and all went (more or less) without a hitch.

Same awesome workouts, just with a bigger and better training space!! 😉

(Mark your calendar for the 31st of January, we’ll be holding a Grand Opening party … come by for a workout, to say hi and check out the new space if you’re in the Sacramento area.)

The workout we did in our boot camp sessions yesterday was our monthly Challenge Workout.

Folks come to us to lose fat, build muscle, and feel great … but they also want fun and challenging workouts to keep them motivated and excited! And that’s what our monthly challenges are all about.

This month, it was the FVT Band Challenge … with a small twist / IMPROVEMENT for 2015.

See the full workout below – give it a try – and I’d love to hear how you do.

And if you enjoy this workout … and would like MANY more fun and challenging workouts like this one to keep you motivated and fired up to train hard every day … read more about my Ultimate Kettlebell Challenge Workouts program at the bottom of today’s article:


FVT Band Challenge Workout

** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)

1 — KB swings – 16k for women, 24k for men

45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band

2 — Push ups – knees for women, toes for men

Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.

Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.

15 for grey
30 for black

3 — Pull ups

Any grip (pull up or chin up)

women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black

4 — Burpees

NO push up at bottom

8 rounds of 20 seconds work / 10 seconds rest

5 each round for grey – must maintain pace
7 each round for black – must maintain pace


More about my Ultimate Kettlebell Challenge Workouts program, as promised above …

If you are training at home, on your own, etc … and you want more great KB / BW challenge workouts like this one … check out my Ultimate Kettlebell Challenge Workouts program.

This is my most popular kettlebell program by far, and you can get the whole system – including a full 8 week training plan, instructional form videos on KB training, and a LOT more – at the link below:

=> Learn more and get your KB Challenge Workouts here

If you’re looking for high-intensity, short-duration (under 20 minutes) kettlebell – based workouts you can do anywhere, this is an AWESOME program for you. You’ll get TONS of new, fun, and exciting kettlebell challenge workouts to add to your current routine.

And, this isn’t the typical “kettlebells for fat loss” stuff that’s floating around out there these days. This is a time-tested, PROVEN program designed by yours truly – an ex-pro football player and now “maverick Russian kettlebell instructor”.

Rather than focusing on the same re-hashed kettlebell training info out there, this program focuses on combining kettlebell movements in a special and unique way – and incorporating this into a challenging and progressive program – that will get you results faster than you ever thought possible.

=> Learn more and get KB Challenge Workouts here


That’s it for now.

Be back soon with more great KB training info … in the meantime, train hard, and have a great day –

Forest Vance, MS, RKC II

PS – I lost 64 pounds in 7 months shortly after my football career ended – and I’ve managed to keep it off, using a program like Ultimate Kettlebell Challenge Workouts.

If it worked for me, it can work for you!

=> Learn more and get KB Challenge Workouts here

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