Blog | FVT - Part 135

4th of July 1776 Rep Bodyweight Workout

Just finishing up at the gym now, and I’ll be off for some fun and relaxation over the Holiday weekend.

How about you? What do you have planned?

We did a fun and challenging “4th of July 1776 Rep Bodyweight Workout” at this morning’s boot camp sessions … and it’s a perfect one to do anywhere, anytime … because you can get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

So check it out – you can crank this one over the weekend, or any time you’re away from the gym:

4th of July 1776 Rep Bodyweight Workout

*Mix it up and do different versions of each exercise, as listed below, for each round … don’t have to be super specific, just change it up as you go
*Do 8 rounds of the circuit with as little rest as possible (we capped the workout at 25 minutes at this mornings’s boot camp)
*The rep ranges of each exercise I choose for a very specific reason … they are just high enough to challenge you, but not high enough for your form to break down.
So stick to them! 😉
*Do the first round slow, as your warm up, then pick up the pace for the next 7

— 30 jumping jacks OR seal jacks OR x jacks
— 12 push ups OR close push ups OR wide push ups
— 21 bodyweight squats
— 12 inverted rows – overhand, underhand, or neutral grip
— 30 side to side OR front to back hops
— 14 regular OR cross – body mountain climbers
— 12 backwards OR front OR walking lunges each leg
— 30 high knees OR butt kicks (each leg)

(rest – then finish with)

— 10 burpees – every minute, on the minute, four rounds total (=40 burpees total)

Knock out that workout this weekend, or ANY time you’re away from the gym.

You’ll get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

Train hard, and talk soon –

– Forest Vance
Certified Progressive Calisthenics Instructor
ForestVanceTraining.com
ForestVance.com

A Day at FVT Boot Camp (NEW video for 2015!)

Some of the most common questions we get asked about our program from new/prospective clients are –

— “What do you guys actually DO at a FVT boot camp workout?”
— “How is a session structured?”
— “What kind of exercises do you do?”

So we put together this short video – “A Day at FVT Boot Camp” – that gives you a great idea of what you’d actually be doing in a typical boot camp session at the FVT studio.

Check it out:

Hope this gives you a clearer picture of what an FVT workout looks like!

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If you’re frustrated with the results you’re getting from your current workouts …

OR you’re yet to even start, but want to make sure you do it the RIGHT way, right away …

We can help!

We’ve helped hundreds of folks just like you lose fat, gain lean muscle, and improve their lives.

Call us today at 916.273.9366, or visit our website at https://wordpress-551394-2308741.cloudwaysapps.com to book your FREE “Test-A-Trainer” intro session today.

Look forward to hearing from you soon!

July Challenge Workout (sneak peak)

Got some questions about the upcoming “Band Challenge” at this morning’s boot camp … so thought I’d link to the workout details now, so you can start thinking about it ahead of time, and getting yourself ready to rock (we’ll be hitting this one Monday and Tuesday of next week):

=> FVT Band Challenge

One of the things that holds a lot of people back from earning a grey or black band is the pull up requirement of the Challenge.

If this is you, check out the article at the link below for some helpful tips:

=> 4 Ways to Improve Your Pull ups

And finally, speaking of challenges, don’t forget that the “Early Bird”, discounted rate for our upcoming Ultimate Challenge Workout event expires tonight:

=> FVT Ultimate Challenge Workout

That’s it for now … have a great Monday, and talk soon!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Ultimate Challenge Workout – Early Bird Discount Ends Monday

Just finished up another KB Workshop at the FVT studio – what fun!

Before I sign off for the rest of the weekend, wanted to shoot you a heads up about something – the “Early Bird” discount on registration for our upcoming FVT Ultimate Challenge Workout ends on Monday:

=> FVT Ultimate Challenge Workout (“Early Bird” discount ends Monday)

The Ultimate FVT Challenge Workout event will be an “ultimate” test of your overall fitness – strength, endurance, and much more.

It’s for current members, their friends, family, co-workers, and anyone else who is up for the challenge.

The proceeds (25%, or $10) from your registration fee will go towards the Alzheimers’ Association.

PLUS .. when you sign up, you get special prep tips and homework each week to prep for the event … AND you get an exclusive, can’t-get-it-anywhere-else, SUPER cool “FVT Ultimate Challenge Workout” T shirt!

Get all the details and sign up now at the link below:

=> FVT Ultimate Challenge Workout (“Early Bird” discount ends Monday)

Thanks, and enjoy the rest of your weekend!

– Forest

Last Chance for June 27 KB Workshop, Sept 18-20 FVT RKC Discount

We have two events coming up at FVT that we’re really excited about.

The first one is a kettlebell workshop set for this Saturday, June 27th – as in two days from now!

It’s a 2.5 hour workshop where I’ll be teaching the basics of safe and effective kettlebell training.

We still have a few spots left if you’d like to attend – check it out and sign up at the link below:

=> June 27 Kettlebell Workshop @ FVT

The second one is the RKC we’re hosting at our gym this fall, September 18th, 19th and 20th.

If you are an instructor looking to learn how to use kettlebells the RIGHT way, I highly recommend you sign up and start training for it right away.

And if you’re an avid kettlebell trainee who wants to take their kettlebell form and knowledge to the highest level, I also recommend you attend the event and get your KB certification.

=> Get all the details on the event and register here … and be sure to do it by Friday, June 26th (tomorrow) if you want to get the discounted rate

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor
ForestVanceTraining.com
ForestVance.com

How to Add Running to Your Workouts

Making the best, fastest progress towards your fitness goals requires that you be doing some kind of exercise / training / physical activity most – if not EVERY – day of the week.

Working out two or three times per week is of course WAY better than not working out at all … and you CAN make some progress with this type of schedule … but you will be able to get MUCH fitter, MUCH faster, and stay there, training and being active five, six, or seven days per week.

That being said, an easy, effective, time-efficient way to be more active, more often is to add running to your workouts.

Let’s take a person that is doing three boot camp – style workouts per week as an example. And let’s assume that this person is working towards losing some body fat, gaining some lean muscle, and just improving their overall fitness level.

So this person might do their boot camp workout on Monday / Wednesday / Friday … and do a short, 20-30 minute interval run on Tues / Thurs – like this:

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(run/walk interval workout 1)

— 5 min walk to warm up warm up
— 2 mins jog/run (as fast a pace as you can maintain for 2 mins)
— 1 min walk (recovery)
— repeat interval 5 times total
— 5 min walk to cool down

(run/walk interval workout 2)

— 5 min walk to warm up warm up
— 30 seconds run (shorter interval, so faster pace than the example workout above!)
— 30 seconds walk (recovery)
— repeat interval 10 times total
— 5 min walk to cool down

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Then on Saturday, they might go on a long walk or bike ride or hike etc … and there they have six days per week of exercise!

Get started on this basic plan to start being more active, training more frequently and getting better, faster results in your fitness program by adding running to your workouts today.

Train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – At the upcoming FVT Ultimate Challenge Workout, we have a 5k around the Land Park area as part of the event … so you’ll NEED to add running into your workout mix to help you get ready.

And I know for a lot of folks – myself included – physical challenges like this, and the training involved to get ready, is a GREAT way to give yourself a bit of extra motivation to get in shape, and be more consistent with the workouts.

Click the link below to register now – the “Early Bird” discount ends soon, so be sure to sign up ASAP to get in at the best rate:

=> August 1st, 2015 FVT Ultimate Challenge Workout

The Hanging Leg Raise – a 4 Step Progression

*Preparations for the August 1st FVT Ultimate Challenge Workout officially start TODAY – get more info and reserve your spot now by clicking HERE*

The hanging leg raise is one of my favorite ab exercises. It works all the muscles of your midsection, and even your lats.

But it’s also relatively challenging. It takes a good amount of ab strength, as well as flexibility, to perform properly.

So I wanted to break down the movement for you into a four step progression.

If you’re doing the exercise in a workout for, say, a timed 30 second set, you want to be able to do the full set, with solid form, at step 1 before you move on to step 2.

Continue trying to work to the next step over time – from workout to workout, and week to week … and before you know it, you’ll be cranking out multiple reps of the hanging leg raise!

The Hanging Leg Raise – a 4 Step Progression

Step 1 – Grab the bar and hang

This is the basic version if you’re just getting going.

Try to get your body tight – to what we call our “hollow body” position. You don’t want to just be hanging there loose and limp.

Abs should be braced, lower body is tight, upper body is tight, and you’re cranking down on the bar with your grip.

Once you can hold that for a solid 30 seconds, it’s time to move on to …

Step 2 – Hanging knee raise

Starting from the same position, you’ll bring your knees up towards your chest, and get them as high as you can.

Think about using your ab muscles to do the movement. Also think about using your upper body – your lats – to “press down” on the bar and assist, WITHOUT bending your arms.

Step 3 – Knees to elbows

Same idea as the hanging knee raise, but now you’ll just end up bringing your knees all the way up and touching your elbows.

You’ll be extending the range of motion, and the exercise will be more challenging.

Step 4 – Straight leg raise

For the last step in the progression, you’re going to straighten your legs completely and touch your toes to the bar at the top of the move.

As you learn the move and perfect it, a bit of momentum is okay … but you want to work to where you can do it slowly, under control, and using zero swinging etc to get your legs up to the bar.

The hanging leg raise is a great ab exercise. It works all the muscles of your midsection, and even your lats.

But it’s also relatively challenging. It takes a good amount of ab strength, as well as flexibility.

Work through the four step progression outlined in today’s article, and you’ll be a master of the movement in no time!

Thanks, train hard, and talk soon –

– Forest

PS – Preparations for the August 1st FVT Ultimate Challenge Workout officially start TODAY – get more info and reserve your spot now by clicking HERE

FVT Ultimate Challenge Workout is LIVE!

Okay – registration for the FVT Ultimate Challenge Workout is LIVE!

This is going to be a LOT of fun … and we’re going to help a local charity in the process, which makes it even more awesome.

Click HERE to get all the details and reserve your spot now … and if you’re interested, make sure to do it quick, as the sooner you sign up, the sooner you can start training (the event is only 6 weeks away!) …

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We’re SUPER excited about the upcoming FVT Ultimate Challenge Workout!