Blog | FVT - Part 131

(final reminder) Bring-a-Buddy Boot Camp This Saturday, October 10th @ 10am

Final reminder – we are holding a “Bring-a-Buddy” Boot Camp event THIS SATURDAY, October 10th @ 10am!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to the Bring-A-Buddy Boot Camp event at FVT this Saturday at 10am, simply shoot me a message with the name and best email (so that we can reach out and confirm attendance) of your friend / family member / co-worker that you’ll be bringing along.

(This will be in conjunction with our final Rapid Fat Loss Challenge boot camp event, so you’ll get to hear about the AWESOME progress folks have made over the last 30 days with this program … but ALSO, we have to limit attendance to 25 folks TOTAL, and 20 spots are already reserved … so you MUST RSVP if you want to ensure a spot at the event!)

Thanks, and look forward to seeing you on Saturday at 10am!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

October 2015 Challenge Workout

It’s time again for the FVT Band Challenge!

Details below – and results to come later this week:

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** Complete ALL the “tests” at the grey band level and earn a grey FVT band!

** Complete ALL the “tests” at the black band level and earn a black FVT band!

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

9 Min “Football Conditioning” Circuit + Oct 10th Bring-a-Buddy Boot Camp

I played football for over a decade at the high school, college, and pro level.

Over that time, I had a LOT of exposure to different training methods.

And I use a many of the techniques, drills, exercises, etc in my workouts today.

Though we were training in a specific way for our sport, a lot of the things we did can be tweaked and adapted for general fat loss and conditioning goals … they are effective, and not to mention, a lot of fun! 🙂

Today, I have a quick bodyweight circuit to share with you that I got from a strength and conditioning coach I worked with at the pro level. We use exercises and drills like this now every day at FVT boot camp. Give it a try, and kick your fat loss and conditioning into overdrive!

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9 Minute “Football Conditioning” Bodyweight Circuit

Do as many reps as possible of each exercise in 30 seconds. Take as little rest as possible between moves. Rest for 60 seconds at the end of the circuit and repeat two more times for a total of three rounds:

– high knee
– hindu / divebomber push up
– side to side hop
– bodyweight row
– jumping jacks

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Give that 9 minute bodyweight conditioning circuit a go, and kick your fat loss efforts into overdrive.

And, if you want to experience a workout like this first hand for free, check out the Bring-a-Buddy Boot Camp we have coming up at FVT on the 10th of October:

=> October 10th Bring-a-Buddy Boot Camp at FVT

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Bring-A-Buddy Boot Camp Saturday, October 10th at FVT

Getting a ton of requests recently re: bringing along a friend / family member / co-worker / etc to a boot camp to check what we have going at FVT.

So, we’ve decided to hold a Bring-A-Buddy boot camp on Saturday, October 10th @ 10am!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

If you’d like to attend the October 10th Bring-A-Buddy Boot Camp event at FVT, simply shoot me a message with the name and best email (so that we can reach out and confirm attendance) of your friend / family member / co-worker that you’ll be bringing along.

(This will be in conjunction with our final Rapid Fat Loss Challenge boot camp event, so you’ll get to hear about the AWESOME progress folks have made over the last 30 days with this program … but ALSO, we have to limit attendance to 25 folks TOTAL, and over half of those spots are already reserved … so you MUST RSVP if you want to ensure a spot at the event!)

Thanks, and look forward to seeing you on Saturday October 10th at 10am!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Kettlebell Basics Workout Series

We’ve decided to put on a special “Kettlebell Basics Workout Series”, focusing on teaching how to get back into shape using kettlebells as the training tool of choice.

Here’s a breakdown of how the program is set up:

1 – You get 1 private session with me (Forest) to intro you to KB’s, get a high level of personal attention and drill down on what you need the most work on, right away.

2 – You get 4 workouts at our KB basics boot camp class, held Tuesday nights at 6pm at our studio starting October 6th.

3 – You get a digital copy of the Kettlebell Challenge Workouts course, which has 8 weeks worth of kettlebell workouts you can do at home etc w a single kettlebell and your own body weight.

4 – You get a digital copy of the Kettlebell Basics Workshop video course, which is basically where we had a film crew come in and video our last Kettlebell Basics workshop at the studio, so that you can review your KB form, practice and get better on your own, etc.

If you are interested, fill out the application at the link below, and we’ll get right back to you:

=> http://bit.ly/1USJpNA

One more thing – we have a TOTAL of 10 spots available for this program (several of which have already been filled) … AND once the program starts (in just over a week), we’re going to shut down registration … so be sure to inquire ASAP!

Thanks –

– Forest Vance

Owner, FVT Boot Camp and Personal Training
Level 2 Certified Russian Kettlebell Instructor

FVT RKC Recap

Well, the first ever Russian Kettlebell Challenge at FVT is in the books!

We wrapped up yesterday afternoon, and what a weekend. Three days and about 25 hours of hard work … it was a great honor and pleasure to host the event at our gym, and to work with Senior RKC Josh Henkin and Assistant RKC Joe Chalakee in leading and instructing such an awesome, hard-working, superstar group.

CONGRATS to our new RKCs, stay tuned and keep your fingers crossed for more kettlebell events at FVT in the future!

– Forest Vance
Certified Level 2 Russian Kettlebell Challenge Instructor

Attention Sacramento Kettlebell Fans

Are you a fan of kettlebell training, and located in the Sacramento, CA area?

Well, we are very excited about the upcoming Russian Kettlebell Challenge event we’re hosting at our studio this weekend (it’s the first time EVER being held in Sacramento!) … so, to celebrate, we’ve decided to put on a special, one-time only “Kettlebell Basics Workout Series”, focusing on teaching how to get back into shape using kettlebells as the training tool of choice.

We are looking for folks who:

– Want to lose fat, gain lean muscle, and make a serious body transformation using kettlebells as their training tool of choice
– Ideally have some workout experience, but are looking to take it to the next level
– No serious, major injuries or limitations with your workouts
– Must have a positive attitude, commit to working HARD, and no whining

If you are serious, please inquire here (very limited spots available)

=> http://bit.ly/1USJpNA

That’s it for now – back to event preparations! 😉

Thanks –

– Forest Vance, Level 2 Certified Russian Kettlebell Instructor

September 2015 Challenge Workout Results

Here’s the September 2015 FVT Challenge Workout again, in case you missed it:

=> September 2015 FVT Challenge Workout

And the results:

Women

GV 8:06

SF 9:42

SK 10:02

KSa 10:05

JMar 10:07

JMad 10:42

RM 11:40

LA 11:45

LK 11:50

KSk 12:00

DP 12:43

RR 12:46

AL 12:56

AP 13:36

BK 14:50

Women Modified

MA 9:11

AL 10:53

JR 11:30

DB 11:36

TP 12:47

CF 13:20

LM 14:30

Men

RM 6:57

DV 7:42

ZB 9:57

JM 10:15

PK 10:58

JW 11:19

RA 11:55

CB 12:30

GH 12:33

EB 12:37

RB 12:55

KS 14:20

Men Modified

KP 8:53

JF 12:10

JP 10:43

RM 13:41

DNF

Great job everyone!

– The FVT Team