NO Crunches, NO Sit Ups, NO Equipment 5 Minute Abs Workout!

We hear that crunches and sit ups are bad, and that there are better ways to train the abs.

But WHAT exactly are you supposed to do you do instead? What IS the better way?

I made a video that takes you through a totally CRUNCHLESS abs workout … you won’t need any equipment to do these moves, so you can crank this little circuit literally anywhere … and it’ll take you less than 5 minutes, start to finish.

Try this simple – yet EFFECTIVE – 5 minute abs workout today!

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

 

PS – Speaking of ABS … we got the first EVER “FVT 30 Day Nutrition Challenge” in the works … and registration is set to open later this week! This will be a great chance to get both your workouts AND your nutrition dialed in, and make some AMAZING progress in just 30 days time. Stay tuned for details!

Best Boot Camp in Sacramento

February 2015 Challenge Workout Results

feb 2015 FVT

GREAT work on this month’s challenge workout, FVT boot camp – ers!

Here’s the full workout breakdown, just in case you missed it:

=> February 2015 Challenge Workout

And the results:

Men

RM 19:58
BB 20:55
KP 21:39
DV 22:45
DM 22:55
JD 24:50
JM 25:02
RB 25:13
BR 25:45
BK 25:54
SS 26:20
JV 26:49
RA 26:50
RM 27:44
TL 28:23
RP 28:30
PK 28:41
JW 28:46

Women

SF 20:55
JM 24:05
MA 24:17
SK 24:20
LA 25:30
LT 25:31
ET 26:04
LT 26:05
PK 26:06
JM 26:13
CG 26:30
JR 26:50
CL 26:55
SE 26:55
JW 26:56
TP 27:15
KM 27:24
KP 28:12
KA 29:29
RR 29:50
DB 30:00
RK 30:00
RP 30:06

’till next time –

– The FVT Team

February 2015 Challenge Workout

Brand NEW Challenge Workout for you this month. Check it out:

February 2015 FVT Challenge Workout

— 20 KB swings (24k for men, 16k for women)
— 10 recline rows
— 5 KB presses / side (16k for men, 8k for women)
— 15 box jumps to approx 16 in box
— 12 walking lunges per side
— 7 burpees
— 15 push ups
— 7 hanging knee raises
— 30 jumping jacks

Do four rounds as fast as possible.

Notes:

— Use caution and good judgement when picking your weight for the swings and the presses. The weights are SUGGESTED, and a great goal to work towards … but you can certainly use a smaller weight if you are still working on your form or just getting started.

— The recline rows should be done in a totally horizontal-to-the-floor body position if possible

— Make sure to get all the way down and touch the ground on each burpee

Good luck! Results will be posted later this week.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Reminder – FVT Grand Opening Party This Saturday @ 9am

PicMonkey Collage

Don’t forget – we are holding a Grand Opening Party for the new X and 16th FVT location this Saturday at 9am!

We started workouts on Monday the 5th at the new space, and it’s been AWESOME! MUCH more room for workouts, two full – size bathrooms, two full – size dressing rooms, more dedicated parking, and much more.

YOU are now invited to come out and see the new space … and experience an FVT boot camp workout first – hand!

We’ll get started at 9am … you can come by, have a drink / snack, and see the new place.

Then we’ll have a HIGH – energy, kick – butt FVT boot camp workout at 10am. It’s going to be an AWESOME experience for everyone who comes out – GUARANTEED.

Current and past FVT clients, friends, family, co-workers, ANYONE who is interested in coming and experiencing a workout at the new facility is welcome to attend!!

Now the boot camp will be FREE … BUT you WILL need to register AHEAD OF TIME at the link below – just enter your name, best email address and phone number, and your spot will be reserved! And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

Then we’ll be “open house” at the studio for another hour or so afterwards – ’till about 12 noon – for more drinks, snacks, and fun!

Look forward to seeing you there –

– Forest Vance, Owner, Head Trainer, FVT Boot Camp and Personal Training

PS – Remember – the Bring-a-Buddy boot camp at the Grand Opening party will be FREE … BUT you WILL need to register AHEAD OF TIME at the link below – just enter your name, best email address and phone number, and your spot will be reserved! And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

ZERO Equipment Body Weight Ab Workout + Bring a Buddy Boot Camp Reminder

Looking for a quick, effective, zero equipment required ab workout?

Got you coverd today with a guest article from my buddy Andrew Raposo.

But before we get to the workout – if you want to get in on the Bring-A-Buddy Boot Camp we’re putting on at our Grand Opening Party on Saturday, the 31st of January at 10am, make sure to sign up asap.

We have decided to close registration at 30 for the event, and we’re at just over half that number now. Click the link below and grab a spot ASAP if you want in:

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

Okay, on to today’s ab workout – enjoy!

– Forest

###

Body Weight Ab Workout for Fighters
by Andrew Raposo, author, Fighter Abs

I don’t know about you but when I think of examples of people with a strong core, I think of fighters. The amount of core strength they need for their sport is ridiculous. They need to generate power from their core to transfer over to their punches and kicks. On top of that, fighters need to withstand blows to the body. They essentially need a rock hard suit of armor like core. A belly isn’t going to do much for that.

With all that core strength, they also got a nice set of ripped abs as well. Which has plenty of benefits that I’m sure you can think of for yourself.

So what do they do to get this strong core and nice abs?

Today I am going to show you body weight exercises that will bring your core strength to a whole other level. At the same time, it will work your abs better than any type of sit up or ab crunch exercises that you have performed in the past. These exercises will even help with your one arm push up training as well as your handstand push-ups. With that said, let’s get right into it.

Here is the workout:

– Long Plank Walkouts – 10 Reps

– Long Plank Armpit Touches – 10 Reps Each Side

– Single Leg Saw Plank – 10 Reps Each Side

– Hardstyle Plank – 10 Sec x3

Rest 30 Sec – 1 Min

Repeat for a total of 3 rounds.

See the video on how to do the workout here:

Perform this circuit at the end of a strength training session or on a separate core-training day. You don’t want to be too fatigued when performing these exercises.

Enjoy this circuit. Your core strength is going to be through the roof.

– Andrew Raposo
Author, Fighter Abs

PS – You can check out Andrew’s full “Fighter Abs” program here:

=> Get Fighter Abs

About Andrew

Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. He has been competing in Muay Thai and Boxing for the past 7 years. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training.

FVT is Hosting the RKC!

RKC Instructor- Get Certified

VERY exciting news.

We’ll be hosting a Russian Kettlebell Challenge certification at the new FVT Personal Training and Boot Camp facility in Sacramento, CA September 18-20, 2015!

Get all the details and register here

I attended my first RKC event in 2009 and have been a “kettlebell convert” ever since. I’ve learned most of all I know about kettlebell training from the RKC and the folks involved in / with it … I’ve since attended and assisted at multiple different RKC events over the years … and the quality of instruction and coaching you’ll get at this event is frankly quite rare in the fitness industry today.

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 and register here

As far as I know, this is the first time the RKC has come to the Sacramento area … exciting stuff!

Plus, it’s a great opportunity to come and check out our new facility, and get a little bit of the FVT experience over the weekend as well 😉

Get all the details and register here

– Forest Vance, MS, RKC II
ForestVanceTraining.com
ForestVance.com

10 Breakfast Ideas + Bring a Buddy Boot Camp @ FVT

PicMonkey Collage

Hey!

Quick couple things for you today –

1 – Have you seen this article? It seems like we get questions at almost every early morning boot camp about what to eat for breakfast. Here are 10 quick, easy and healthy breakfast ideas to help you start your day right:

=> 10 Quick, Healthy and Easy Breakfast Ideas

2 – Also getting lots of questions about the free Bring-A-Buddy Boot Camp we’re holding at our January 31st Grand Opening Party … YES you need to sign up ahead of time if you’d like to attend. (The free boot camp, that is. You are welcome to come by and check out our new spot any time that day between 9am and 12pm.)

We are cutting off the registration for the boot camp at 30 people TOTAL, so be sure to click the link below and grab a spot ASAP if you want in:

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

That’s it for now! Have a great day, and talk soon –

– Forest

The FVT ULTIMATE Challenge Workout (recap, full workout, pics and more!)

At the end of October 2014, I was on a phone call with a friend of mine that owns a couple of gyms, and he mentioned to me that they always do some kind of physical / mental challenge workout or event, once a quarter, to keep his people fired up and motivated to train.

I thought this was a GREAT idea … and I thought, we do these Challenge Workouts once per month at our studio already … what if we did an “Ultimate” Challenge Workout, one that was not the usual 45 minutes, but maybe three or four hours in length … and one that addressed all aspects of fitness, such as:

— strength
— endurance
— power
— flexibility
— coordination

And so on …

And the FVT Ultimate Challenge Workout was born!

So over the last eight weeks or so -THROUGH the busy holiday season – we had about twenty FVT members training and preparing for the epic workout we held last Saturday at the new FVT Boot Camp and Personal Training gym.

The workout was AWESOME!!!

I have NEVER seen so much positive feedback and excitement on social media after the event was over from folks who participated … everyone KICKED BUTT, and 100% of the 17 people who started the workout, FINISHED … and it was overall an amazing, fun, meaningful experience we’ll NEVER forget!!

 
FVT Ultimate Challenge Workout – Recap

Here’s exactly how the workout went:

— We kicked off with an approx 35 minute warm – up … we started with things like bird dogs, hip bridges, planks, squats, easy lunges, stick ups, leg swings, etc … and worked up to higher-intensity stuff like jogging, shuffling, bear crawls, and partner carries.

— Next came the boot camp workout portion.

This is exactly what we did:

140 kb swings (24k for men, 16k for women)
35 pull ups
35 kb presses / side (8k for women, 16k for men)
105 box jumps to a 18 in tire
96 walking lunges / side
49 burpees
105 push ups for men, 49 push ups for women
49 hanging knee raises
210 jumping jacks

Broken up into seven “rounds”, and with a 45 minute time limit to finish.

That was the toughest boot camp we’ve EVER put together, without a doubt!

— Then we moved on to a 5k run. We started at Tower Theatre and ran down Land Park Drive, around the park, turned at 13th ave, came back up Riverside and circled back to Tower.

— Finally we ended with a “mini-challenge” competition. It was:

7 recline rows
15 kb swings (24k for men, 16k for women)
12 push ups (knees for women, toes for men)
7 burpees

As many rounds as possible in 15 minutes.

Victoria C was our women’s winner, with a Jenny M VERY close behind.

And our men’s winner was Caleb F, with Ruben M a very close second.

Then we finished with food, drinks, and some good times!


To sum up, I want to leave you with a point – and lesson, really – that this experience drove home for me.

Doing something like this has very little to do with your natural physical abilities, or what you *think* are your limitations.

We trained for the event for eight weeks ahead of time, so literally anyone who participates in our boot camp program, could have completed this challenge if they had trained for it.

What it comes down to is MENTAL toughness. Grit. Getting it done, pushing on, and knowing you are GOING to finish, no matter what.

And an AWESOME, positive, motivating group it was we had working out on Saturday. Everyone there KNEW they were going to finish, hell or high water. And they got it done. Had fun in the process. And did something they can be proud of FOREVER, and will NEVER forget.

THANK YOU FVT peeps for being awesome! Keep rocking it! And we’ll put together another one of these Ultimate Challenge Workouts soon!

’till next time –

– Forest Vance, MS, RKC II
Owner, FVT Boot Camp and Personal Training