March 2015 Challenge Workout


When I first started my weight loss journey, my #1 goal was weight loss. So I knew I needed to design my workouts around that goal.

But, the main focus of my workouts up to that point in time – in my athletic career – had been performance.

That is, I wasn’t just training for weight loss or to hit a certain number of inches gone … every time I hit the gym, it was to put a few more pounds on the squat bar, or add a couple reps to the bench press.

This PERFORMANCE – based concept … setting goals like doing a few more reps of push ups or squats in a certain amount of time, etc. … is what really accelerated my results, and is what helped me actually make progress and eventually reach my weight loss goal – but in a fun and enjoyable way.

This performance – based idea has also become a big part of the workouts I design now and use every day to help folks lose fat, gain lean muscle, and feel great … and has evolved into our Monthly Challenge Workouts!

Our Monthly Challenge Workouts at FVT are high intensity, strength-endurance style sessions that are scored in some way. We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.

Check out this month’s Challenge. And, if the idea of training this way sounds cool, motivating and fun to you … and you’re NOT currently training with us at FVT … contact us HERE today to set up a free Test-a-Trainer session at the studio!

On to the workout:


March 2015 Challenge Workout


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

As fast as possible


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

As fast as possible


— 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


That’s it! Let’s get this party started!!

– Forest Vance, owner, FVT Boot Camp and Personal Training

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