Blog | FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching

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.

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 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

Now Hiring Trainer/Coach @ FVT

FVT is looking for a highly qualified trainer/coach to join our team!

Certification with a nationally accredited organization and/or degree in a related field is preferred.

Prior experience working in the fitness industry is NOT necessary.

The following things however are CRITICALLY important:

– passion for health and fitness
– positive attitude
– high energy
– outgoing personality
– high level of personal fitness and health
– comfortable speaking in front of groups
– punctuality
– professionalism
– reliability
– willing to work nights and/or weekends
– “beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out THIS form with:

– name
– phone #
– what makes you a perfect fit for the job

We will contact you and set up a 5 min appt to drop off a formal resume at the studio from there.

Please follow the EXACT instructions in this message if you would like to be considered for the job.

Thanks for your consideration, and helping to spread the word!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

New Squat Tips Video, Elite Coaching + 2016 FVT KB Workshops

MAN oh man … I’m FIRED up today, because there’s so much great stuff happening right now!

Our daughter just turned 13 mos a couple of days ago, and I am grateful every day for her and the joy and happiness she brings us each day … what a wonderful time of life.

Our Back-to-School Rapid Fat Loss Challenge at FVT kicks off tonight … we’ve been running these for three years and it’s the best turn out we’ve ever had for one, so very excited to get things going with this group.

We are hosting a Russian Kettlebell Challenge certification at our gym next weekend … the event has been in the works for the better part of a year, so very cool to see all the hard work pay off.

And, NFL football season kicks off tomorrow night!

So, lots going on, and still much to do to get ready for the Challenge kick – off tonight, but just a few quick things I wanted to send you a message about:

1 – New Video – Technique Tips for a Better Back Squat

New video up on the YouTube with some technique tips for a better back squat. Check it out at the link below:

=> Technique Tips for a Better Back Squat

2 – FVT Elite Coaching Program – spots opening soon

I work with up to 10 folks at any given time personally in my Elite Online Coaching program. I have a few spots that have recently opened up so will be opening registration in the next day or two.

This is both for my Elite Coaching (custom workouts / nutrition / coaching program) and my FVTBiz.com Elite Coaching (business mentoring).

If you are interested in either program, keep an eye out for details on when we open the program up later this week / weekend.

I typically have a wait list for both programs, and fully expect all open spots to fill before the weekend is up, so if you want in to the program, be sure to submit your application as soon as we start accepting them!

3 – 2016 FVT KB Workshops

I am considering doing a handful of regional kettlebell workshops in 2016.

Looking at my travel schedule, there are a few days in 2016 that I could fit in some one-day KB workshops at various regional spots around the US.

The workshops would be on the basics of safe and effective kettlebell training.

We are looking at a lot of different potential options currently … the goal – IF we end up putting these on – would be to hold one in each region of the US (west, soutwest, midwest, southeast, northeast) at some point over the course of the year.

If that sounds like something you might be interested in, reply to this message and let me know. Your vote goes a long way towards making it happen! 😉

Okay, gotta run and keep the preparations going for the Challenge kick-off tonight.

Enjoy the rest of your day!

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