Ultimate Challenge Workout Week 1 Training Plan (free sample)

Spring 2014 FVT Rapid Fat Loss Boot Camp

This officially marks the first week of training for the Ultimate FVT Challenge Workout.

Each week, we’ll have a “focus” for all of our boot camp sessions – running, kettlebells, body weight exercise, etc – and for folks who are actually participating in the Ultimate Challenge Workout, we’ll also have some special training and “homework” to complete on their own.

=> Sign up for the Ultimate Challenge Workout here (just a few days left at the Early Bird Discount rate)

This week I’m going to share with you the FULL week one training + homework for the challengers – so you can get an idea of how the program is structured etc.

But moving, forward this info will be reserved for Challenge workout registrants ONLY.

Thanks –

– Forest

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Welcome to week one of the FVT Ultimate Challenge Workout training program!

DURING boot camp sessions at FVT, we’ll have a “focus” each week leading up to the Ultimate Challenge workout.

In addition to that, I’ll be giving you some extra training info and “homework” to complete as a participant in the actual challenge workout itself.

Each week’s training and homework will be based around a skill that you’ll need during the challenge workout.

The tentative training / focus schedule is as follows:

— Nov 17th week – intro + running
— Nov 24th week – kettlebells
— Dec 1st week – body weight exercises
— Dec 8th week – core training
— Dec 15th week – running, part 2
— Dec 22nd week – kettlebells, part 2
— Dec 29th week – body weight exercises, part 2
— Jan 5th week – core training part 2 + final preparations

On to our training for the week!

FVT Ultimate Challenge Workout – Week 1 Training + Homework

As you know, the FVT Ultimate Challenge Workout includes a 5k run.

If you are currently running two or three times per week, this may be no sweat.

BUT … if you’re not running at ALL … I suggest you follow the “Couch to 5k” training plan at the link below:

http://www.coolrunning.com/engine/2/2_3/181.shtml

Now this is an eight / nine week plan, so you have enough time to get yourself ready to go … but YOU GOTTA START NOW if you’re not running already!

This is an awesome plan that THOUSANDS of folks have used to successful prep for and run their first 5k!

And, even if you are currently running a “little”, it’s still a great template to structure your training around.

Your homework is to schedule and map out a plan for your running prep leading up to the challenge.

This week in boot camp, we will be also incorporating running into each boot camp workout in some shape or form (sprints, runs around the building, etc) as our theme / focus.

An excerpt from the training plan linked to above:

“First off, you may be asking, “exactly how many miles is a 5K?” A 5K is 3.1 miles. We’re here to help you achieve your goal of beginning to run your first 5K. Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to run in the first place.

You should ease into your 5K training plan gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program.

The idea is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.”

Here’s the link to the full plan again:

http://www.coolrunning.com/engine/2/2_3/181.shtml

Questions? Let me know! Better yet, post them here in the Facebook group!

Have an awesome week, and talk soon –

– Forest

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There you have a sample of the Ultimate Challenge Workout training plan. Hope that was helpful in giving you an idea of what to expect.

And don’t forget – if you’ve been considering signing up but haven’t “pulled the trigger” yet, you should take this opportunity to do so while we’re still at the “Early Bird” discount rate:

=> Sign up for the Ultimate Challenge Workout here (just a few days left at the Early Bird Discount rate)

FVT Ultimate Challenge Workout FAQ

train a trainer 10 18 14

WoW! We opened registration for the FVT Ultimate Challenge Workout yesterday and sign ups are coming in left and right! What an awesome event this is going to be, we are so excited.

=> Details and sign up for the FVT Ultimate Challenge Workout here

 

I have also gotten a lot of questions over the last 24 hours about the event. So I thought I’d write you a quick note with answers to the most commonly asked ones so far:

Q – What IS the FVT Ultimate Challenge Workout?

A – The Ultimate FVT Challenge Workout event will be an “ultimate” test of your overall fitness – strength, endurance, and much more. Everything from feats of strength like pull ups and pressing heavy KBs, to running a 5k, to everything in between.

Here is the tentative plan / workout outline (subject to change):

– 30 min dynamic/athletic warm up – we’ll warm up as a group, starting easy and progressing to higher-intensity warm up drills like jumping, sprinting, crawling, and more

– 60 min workout – strength / metabolic – style workout, will focus on kettlebell training (squats, swings, Turkish get ups, cleans, presses, snatches, etc) and body weight exercises (pull ups, squats, push ups, single leg squat variations, handstand holds against the wall, jumping, sprinting, etc)

– 5k run (45 minutes? cap to finish)

– 30 mins total body core training – hanging leg raises, advanced planking variations, even a few yoga moves will cap off the day

– 30 min age group competition (optional) – we’ll have an OPTIONAL workout at the end for folks who WANT to participate … will be a blend of everything we’ll be doing over the course of the day!

– Finish w fun, food, drinks, and celebration for a job well done!

Q – Who is it for?

A – Current members, their friends, family, co-workers, and anyone else who is up for the challenge!

Yesterday I provided the option of signing up for a private strategy session with me for new folks … but I am sorry, I have very limited personal time and after a few folks took this option, my schedule is booked for the rest of the year.

HOWEVER … I had added an option for new folks that includes both registration for the event and 10 additional boot camps at FVT to prepare – and you can see that HERE.

Q – Where is it going to be held?

A – We’ll hold the event at the current AND/OR new FVT studio on X and 16th (depending on our exact move date) on the morning of Saturday, January 10th.

The Ultimate FVT Challenge Workout has been a LONG time in the making, and we can’t wait to bring you an awesome and fun experience. And perfect timing to keep you motivated for the Holiday season! 😉

If you have any additional questions, shoot me an email and I’ll do my best to help.

Otherwise, sign up HERE, and we can start getting ready together for this awesome event!

Thanks, train hard, and talk soon –

– Forest

FVT Ultimate Challenge Workout – Open for Registration

The FVT Ultimate Challenge Workout is now Open for Registration!

===> Get all the details and sign up here

 

This event will be the ultimate test of your overall fitness – strength, conditioning, mental toughness, and much more.

It’s for current clients, their friends, family, and co-workers, and ANYONE who wants to take on this awesome challenge.

It’s a great way to keep yourself motivated during the holiday season AND start next year off with a bang!

Get all the details on the event and reserve your spot at the “Early Bird” discounted rate by clicking the link below:

===> Sign up for the FVT Ultimate Challenge Workout now

 

Thanks, talk soon –

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

Can I ask a quick favor?

We are ALMOST ready to open registration for the FVT Ultimate Challenge Workout.

As we get things wrapped up and ready to rock, wanted to get YOUR feedback on a few things.

Here’s what we got so far:

— The FVT Ultimate Challenge Workout is going to be an EPIC three to four hour workout event … think “extreme” mud run meets fitness competition meets FVT challenge workout

— Tentative date is Saturday, January 10th

— The event will be an “ultimate” test of your overall fitness – strength, endurance, and much more … everything from feats of strength like pull ups and pressing heavy KBs, to running a 5k, to everything in between

Here’s some things we’re thining of including / encorporating – but would LOVE to get your feedback on, to make this event as awesome as possible:

— We are thinking of having a main event – where the focus is teamwork and FINISHING, not competing for a specific time … and a BONUS (shorter and optional participation) event the end, which will have a competition aspect for those that want to take it to the next level.

What are your thoughts on including a competition aspect?

— The MAIN focus of this is a fun event to train for and keep FVT members motivated over the holiday season. That being said – we initially thought of making it FREE. BUT … we also know from events and challenges etc we’ve held in the past … folks don’t take it as seriously if they don’t have a little “skin in the game”, so to speak.

Also keeping in mind the time and energy etc to organize something like this – what do you feel is a fair registration price?

— We will train for it over the next two months – Nov and Dec – as part of the boot camp classes at FVT. We’ll work things in to the mix like pull ups and short runs and heavy lifting and MUCH more.

Would you like to have some training in ADDITION to the workouts we are doing in the regular boot camps at FVT, specially geared towards this event? Maybe a private Facebook group for all that are registered? Keeping in mind possible additional time/cost factors with both of these things of course as well.

Please leave your feedback in the comments section below. Please leave feedback in the actual blog comments section, NOT in the Facebook comments area. Thanks!!

Thanks in advance! Can’t wait to get this thing going!!

– The FVT Team

November 2014 Challenge Workout Results

November 2014 FVT Challenge Workout results are in!!

Here’s the workout again, in case you missed it:

=> November 2014 FVT Challenge Workout

And the results:

*Note – modified and “standard” times are COMBINED this month for simplicity’s sake … but be sure to make a PERSONAL note of how much weight you used, what style of push ups you did, etc … so you have something to compare to and improve upon next time around.

Women:

P.K. 458
S.F. 451
V.C. 437
J.M. 416
M.A. 407
C.B. 399
K.S. 398
J.M. 391
J.J. 387
R.R. 382
C.L. 378
D.T. 377
A.P. 377
A.L. 373
L.A. 367
L.T. 361
K.M. 359
M.T. 356
B.C. 354
C.G. 344
C.S. 334
C.P. 329
T.P. 315
M.H. 314
R.H. 310
D.B. 289
A.L. 287
M.R. 267
A.A. 260
Men:

B. R. 438
R.M. 398
J.M. 401
B.P. 364
R.B. 363
R.A. 360
M.P. 353
B.K. 339
K.S. 323
M.P. 310
A.W. 286
J.W. 273
E.Z. 244

FVT ULTIMATE Challenge Workout

We have something VERY cool we’re planning at FVT … and while all the details and specifics aren’t quite yet worked out, I wanted to share the idea and plans we have so far with you … so you can start getting yourself mentally and physically prepared for this one-of-a-kind event!

The unique, fun, VERY cool thing we’re planning is the FVT Ultimate Challenge Workout.

Here’s what we got so far:

— The FVT Ultimate Challenge Workout is going to be an EPIC three to four hour workout event … think “extreme” mud run meets fitness competition meets FVT challenge workout

— It will take place in early January 2015 (exact date to be announced next week)

— The event will be an “ultimate” test of your overall fitness – strength, endurance, and much more … everything from feats of strength like pull ups and pressing heavy KBs, to running a 5k, to everything in between.

Plus, it will be a lot of training all at once, as in all in one day … the goal being that anyone without injuries that would prevent them from completing it, COULD do it … but also TRAINING to prepare for it will make it a MUCH more positive and successful experience.

— No aspect of fitness will be neglected … you’ll need to be fit in EVERY way to excell at this challenge. If you’re strong, but out of “cardio” shape, you’ll be in trouble. Same goes if you’re a runner who does no strength training.

GOOD news is, you got two months to prepare 😉

— We will train for it over the next two months – Nov and Dec – as part of the boot camp classes at FVT. We’ll work things in to the mix like pull ups and short runs and heavy lifting and MUCH more

— There will likely be a main event – where the focus is teamwork and FINISHING, not competing for a specific time … and a BONUS (shorter and optional participation) event the end, which will have a competition aspect for those that want to take it to the next level

— Registration will open next week
Final details of how the whole thing will work will be coming soon … but just wanted to give you the early heads up so you can start thinking and planning ahead.

Watch out for an email with more details and a link to sign up early next week.

Thanks, and talk soon –

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

November 2014 Challenge Workout

It’s FVT CHALLENGE Workout time!!

November 2014 FVT Challenge Workout

Set up is FIVE exercises:

– KB swings (standard weight is 24k for men, 16k for women)
– hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
– walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
– inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to the level of the hands on each rep)
– burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds. Your score is the total number of repetitions you do in the workout.

Score benchmarks:
300 – great
375 – amazing
450+ – world class

Good luck! You’ll need it 😉

Scores will be posted at the end of the week.

– The FVT Team

Meet Jenny!

Big shout out today to FVT Superstar Jenny J!

jenny j 1

jenny j 2

Jenny brings a positive attitude to EVERY session, whether it’s our boot camp or the FVT nutrition coaching group, and has been working very hard to reach her goals this year.

She is over 15 pounds down and getting stronger every day … and she just did her first 15 sec pull up hold (along with a 2 min plank hold, 50 swings in a row with the 16k and our Tabata burpee challenge) to earn her grey FVT band at the beginning of this month!

Great work Jenny, we appreciate you very much, keep the momentum going and awesome, awesome job!!

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

PS – HOW did Jenny do it? Working with her closely, I believe the top three factors were:

1 – HER. She has dedicated herself to getting better and working hard to reach her goals … DESPITE a crazy work/travel schedule, family obligations, etc. She has decided to make her fitness and health a PRIORITY and has got it done – no excuses.

2 – Dialing in the nutrition / meal planning piece. Jenny got some great results with our boot camp – got stronger, more fit, more energy, and so much more … but joining our Nutrition Coaching Group and focusing on that critical piece of the puzzle as well has taken things to the next level.

3 – Consistent training. Jenny will work out at the studio, taking our boot camp classes anywhere from three to five times per week, in addition to hiking and running outside of the gym.