June 2015 Challenge Workout (and results)

June 2015 FVT Challenge Workout

Men

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

As fast as possible

Women

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

As fast as possible

Notes

– 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

And the results (don’t see your initials? final update coming soon!):

Women

GV 8.20
PK 10.10
LT 10.25
JM 10.25
MT 10.45
LK 11.09
JM 10.50
RR 11.32
JM 11.45
LA 12.27
TM 14.19
KM 13.26

Women Modified

AL 11.17
DP 11.30
JR 12.46
KS 13.15
PS 13.56
SM 13.57
ER
SR
CF

Men

RM 6.41
DM 8.45
DV 9.57
KP 10.10
JM 10.16
BK 10.21
JW 10.30
KP 10.50
JV 11.06
BP 12.05
RA 12.30
KS 13.55

Men Modified

SS 10.35
ZB 13.04
RB 13.45
LM
JF

Great work everyone! Be back next month with the FVT Band Challenge!!!

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

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

Kettlebell Workshop June 27th @ FVT

Exciting news!

We are hosting a kettlebell workshop at FVT on Saturday, June 27th.

Details and grab your spot at the link below:

=> Kettlebell Workshop June 27th @ FVT

windmill

This will be the first kettlebell workshop we’ve put on in almost a year at FVT. It’s a great chance learn the basics of safe and effective kettlebell training from none other than – well, ME! 🙂

Also – if you are already attending the RKC we’re putting on in Sept at our gym, it’s a great chance to fine tune and figure out what you need to work on over the next three months … and if you’re considering signing up but haven’t pulled the trigger yet, it’s also a great way to “test the waters” so to speak, and get a little taste of what you’d be in for.

Details and grab your spot at the link below:

=> Kettlebell Workshop June 27th @ FVT

Thanks –

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

PS – To make sure that this is a TOP quality experience for attendees, we are limiting registration to 15 participants total … so grab your spot ASAP if you know you want in!

9 Minute No Equipment Full Body Workout

I have a 9 minute no equipment full body workout for you today that you can do ANYWHERE!

This one will crank up your metabolism, burn tons of fat, and get you going for the day.

9 Minute No Equipment Full Body Workout

Here’s how it goes:

— set your timer for 9 rounds of 30 seconds on / 30 seconds off
— we’ll rotate through 3 exercises, circuit-style, and will end up doing three sets of each move

The exercises are:

— split jack
— divebomber push up
— alternating reverse lunge

There is your no equipment, fat burning, and low impact workout you can do anywhere!

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We use bodyweight circuits like this one as a staple of our personal training and boot camp programs at FVT. Being able to do them at home on your own is great in a pinch, but there is no replacement for getting coached through the workout, having the accountability of a training session you have to be at regularly, and working with other positive, like-minded people together towards a common goal …

If you’re interested in finding out more about our training program and how/if it can help you reach YOUR fitness goals, click HERE – and contact us asap to schedule your free introductory Test-a-Trainer session!

FVT Kettlebell Bootcamp Workout

*Last chance to sign up for the FVT ‘Bells and Beer event , TONIGHT at 630pm – click here for details and to grab your spot now

Got a FVT kettlebell bootcamp workout for you today.

This will give you a great idea of what we do at FVT.

You can also crank this workout on your own at home / in the park / anywhere really (although it’s not quite the same as getting coached through it at a fast pace, as being around a group of other like-minded, positive people, etc)

Check it out:

###

FVT Kettlebell Bootcamp Workout

1 – Dynamic warm up / movement prep

— seal jack
— bodyweight squat
— easy push up
— leg swing

*Do each exercise for 20 seconds … rest for 10 seconds between moves … repeat circuit 2x

2 – Strength circuit

— inverted row
— push up with rotation
— KB or DB overhead press
— heavy resistance band curl

*Do each exercise for 30 seconds … rest for 15 seconds between moves … repeat circuit 3x

3 – Cardio conditioning

— burpee
— kettlebell swing

*Do 5 burpees, followed by 15 KB swings … without rest, go right into 8 burpees, followed by 20 KB swings … without rest, go right into 12 burpees, followed by 25 KB swings … then work your way back “down the ladder”, repeating sets 2, then 1 … do this entire sequence as fast as possible

4 – Finisher

— sprints

*Sprint 200 yards … rest for about as long as it took you to do the sprint … repeat 3x total, trying to maintain or beat your pace of the first sprint

5 – Flexibility

— static stretch 2-3 tight muscle groups, let your heart rate come down … and give yourself a hand for a job well done!!

###

There you have a typical FVT kettlebell bootcamp workout. Hope that gives you a better idea of exactly what we do at FVT. And, if you want to experience a workout like this yourself first-hand, join us tonight for a free boot camp – and a beer afterwards! – by registering now, HERE.

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
https://www.forestvancetraining.com/bellsandbeer

Exercises and Routine for Lean, Strong Abs

Spiderman-Push-up

Got a couple of articles to share with you today that went up on ForestVance.com (my personal blog) this week …

But before we get to them, quick reminder – the FVT ‘Bells and Beer event is ON for next Weds the 20th at 630 pm … and spots are filling fast! We are going to cap the attendance at 30 for the event, and we are already more than 50% full.

If you are planning on attending, you MUST sign up ahead of time … and make sure your friends / family members / co-workers / etc that you are bringing along do so as well!

=> Learn more about the upcoming FVT ‘Bells and Beers event and reserve your spot here

 

Okay, now for your exercises and routine for lean, strong abs:

1 – 3 TOUGH Bodyweight Ab Exercises – That Actually Work!

Three TOUGH bodyweight ab exercises for you to incorporate into your routine – see the article at the link below:

3 TOUGH Bodyweight Ab Exercises – That Actually Work

 

2 – 4 Exercise Ab Workout for a Shredded Six Pack

Here’s a “total body” ab workout that you can use as a stand-alone session at any time – OR add right on to the end of one of your current workouts. Check it out and try it today:

4 Exercise Ab Workout for a Shredded Six Pack

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

bellsandbeer

21 Day Summer Shape Up Meal Plan (free)

As I mentioned in yesterday’s message, after chatting with folks over the last week or so, the current interest is not quite at the level it needs be, to go forward and make the 21 Day Summer Shape program we were talking about possibly doing, happen … so we are going to put it on hold for now.

If you are looking to get going with your workouts and are potentially interested in getting our help, there is a still great opportunity for you to do it though – the FVT ‘Bells and Beers event is coming up next week, Wednesday, May 20th at 630pm … it’s a free kettlbell workout, AND you get to have a beer with us … what could be a better combo? 🙂

=> Details and register for ‘Bells and Beers here

Also, we WILL hold another Rapid Fat Loss Challenge at FVT coming in the fall for sure, so stay tuned for that.

Okay – on to the main point of today’s message 🙂

I wanted to hook you up with a FREE “21 Day Summer Shape Up Meal Plan” you could use – on your own – to get ready for summer!

This is the meal plan we used for the “FVT Performance Nutrition Challenge” we did at the beginning of the year, and folks who participated got some PHENOMENAL results … so read through this, print it out, PLAN out your next 21 days, and you’ll be dropping lbs and tightening that midsection before you know it!

=> “21 Day Summer Shape Up Meal Plan” – Diet Guide / Overview

=> “21 Day Summer Shape Up Meal Plan” – Meal Plan (sample day)

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Bodyweight Circuit for Fat Loss + 21 Day Summer Shape Up Update

We use bodyweight circuits as a staple of our workouts at FVT.

Here is a new one for you to try – you can use it to finish off your workout today, or even as a short, effective, stand-alone conditioning session:

*BTW – we’ll be using bodyweight circuits like this one … in addition to kettlebells of course … at the ‘Bells and Beers boot camp workout we have planned for next Weds the 20th at 630pm … get more details and reserve your spot here*

Also, an update on the 21 Day Summer Shape Up program we recently mentioned the possiblity of running –

After chatting with folks over the last week or so, the current interest is not quite at the level it needs be, to go forward and make it happen at the exact moment … so we are going to put it on hold for now.

But stay tuned, we’ll have another Rapid Fat Loss Challenge at FVT coming in the fall for sure!

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com