On Saturday, July 28th at 10:30am, we’re coming together for a charity boot camp workout to help local women and children affected by violence – and we need your help!
WEAVE provides crisis intervention services to women, men and children in Sacramento County who have experienced domestic violence or have been sexually assaulted. It is WEAVE’s mission to bring an end to domestic violence and sexual assault in partnership with our community.
They are always in need of items for survivors staying at their Sacramento Safehouse to make them feel as comfortable as possible. But their biggest current need is children’s pajamas – especially lighter weight fabrics for summer.
So current and past clients, friends, family, email newsletter subscribers, and Facebook friends of Forest Vance Training Sacramento, CA personal training and boot camps will be coming together for a special “Pajama Drive” boot camp on Saturday, July 28th at 10:30am.
To grab your spot – and get a FREE copy of my new “5 Minute Fat Loss” program as a fast action bonus! – click the link below:
The year was 2008. JUST married, my wife and I decided on the Hawaiian island of Kauai for our honeymoon … the natural beauty of the “Garden Isle” made it the PERFECT place to relax and unwind …
Of course, as usual :), I wanted to keep up with my workout program on the trip. And for the life of me I couldn’t find a decent gym ANYwhere!! (I ended up driving half way across the island to find a crappy YMCA with nothing but a circuit of selectorized weight machines. It wasn’t fun. And it was a giant waste of time.)
BUT – if I had had a workout like the one I’m going to share with you today, I could have stayed right in the hotel room and felt great about it – with a total body resistance, cardio and core workout, done in less than 30 minutes time.
Now I know you might run into situations like the one I did on my honeymoon from time to time … so I thought you could benefit from a body weight only total body workout. So I put one together for you … it’s a quick and efficient session you can use next time you’re traveling, at home, or just about anywhere without access to a gym:
Body Weight Only – Total Body Workout
Exercises in each circuit/pair are to be performed back to back without rest. Upon finishing both/all exercises in each circuit/pair, rest 30-60 seconds as needed and repeat two more times for a total of three sets of all exercises in the workout.
Exercise Pair 1
Body Weight Squat – 20 Reps
Body Weight 1 Leg RDL – 12 Reps ea leg
Exercise Pair 2
Push Up (or variation like Feet Elevated Push Up, T-Push Up, etc.) – 12 reps (pick a hard variation for you where you reach a couple reps short of failure at 12 reps)
Pull Up or Body Row/Fat Man Pull Up – 8 reps (again, pick a variation that allows you to work to a couple reps short of failure)
Cardio Circuit Finisher
Alternating Backwards Lunge – 12 reps ea side
Mountain Climber – 20 reps ea side
‘Reverse’ Sit Up (focus on 5 sec. eccentric phase) – 6 reps
Repeating Squat Jumps – 10 reps
(NOTE: These are all zero added equipment exercises … with the exception of the pull ups/body rows. It’s very tough to work your back muscles without some sort of added equipment … so if you’re one that frequently travels, works out at home, etc., I strongly recommend investing in some heavy -duty resistance bands – like the ones we carry in the FVT Pro Shop. They’re an easy, portable, and cheap piece of equipment that you can get an awesome workout with any place, any time! If you’d like more info about ’em, shoot me an email and I’d be happy to help.)
If you’re short on equipment or just want a new workout bust you out of your current fitness plateau, get started on body weight only total body workout.
Here’s the July 2012 FVT Challenge Workout again in case you missed it:
KB Swings (two hand, one hand, or hand-to-hand – your choice)
Push Ups (“regular” for guys, knees for gals)
Body Weight Squats
Plank Hold
Jumping Jacks
Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.
Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.
Beat your score from April’s challenge! Here’s the workout again in case you missed it the first time around:
July 2012 FVT Challenge Workout
KB Swings (two hand, one hand, or hand-to-hand – your choice)
Push Ups (“regular” for guys, knees for gals)
Body Weight Squats
Plank Hold
Jumping Jacks
Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.
Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.
Good luck! Workout results will be posted at the end of the week.
We’re currently looking to hire a part-time personal trainer at the Land Park studio. If you have a passion for health and fitness, a postive attitude, and great customer service skills, this job opening could be the perfect fit.
If you’re qualified (you’d need to currently hold a nationally accredited personal training certification – with a degree in a related field being preferred but not required) and are looking for a new opportunity (or know someone else who is), please email over your resume with the word “kettlebell” in the subject line. We’ll tentatively be holding interviews at the beginning of next week.
3) July Charity Boot Camp
We’ll be holding our quarterly charity boot camp event the second weekend of July, so be sure to mark your calendar … with your help, we can make this one bigger and better than ever! More details for you coming very soon …
4) FVT Pro Shop June Specials
Don’t forget to check out the great specials we have going this month at the FVT Pro Shop … you have through this Saturday, June 30th to get your:
Free video series/special report (with foam roll purchase)
Free kettlebell t-shirt (with kettlebell and book purchase)
That’s it for today – happy Monday, and make it a great week!
Even if you’re stranded on a desert island, you can still get a killer workout with the top-secret body weight training techniques we use at the FVT Boot Camp in Sacramento, CA. Watch the video below to learn how:
Thanks for watching and keep training hard!
– Forest
PS – Learn more about our fat burning, lean muscle building, belly blasting boot camp workouts – and schedule a free intro session – by clicking here:
Arctic Enema. Fire Walker. Boa Constrictor. Just a few of the obstacles you could face at your next mud run …
These events are not for the faint of heart. You’ll need to prepare for it physically, mentally and emotionally. And today’s Mud Run training article (and the full event prep program we just launched) will help you arrive at event day not only prepared to finish, but to finish strong!
Mud Run Training – 7 Tips
1) Take preparation seriously
Folks do get injured at these events – there’s no doubt about it. But if you prepare correctly, you’re wayyy ahead of the game …
DON’T be the guy who signs up with his buddies, plans on training but really doesn’t (aside from running a couple of miles a day two weeks before the event) – and ends up breaking an ankle or dislocating a shoulder in the first obstacle. If you’re not in decent shape already and prepared to train hard, don’t sign up. It’s just not worth it.
2) Run!
These events can be long 10-12 mile runs with an average finishing time of four hours. So take this part seriously as well, and make sure you’ve worked up to at least an eight mile run or so before the day of the event.
Also, lots of the running can be uphill. Far different from flat running … so make sure you’ve trained for this beforehand, too.
3) Build “functional” strength
Push ups, pull ups, crawls, lifts – all movements that you’ll need to do on event day. So don’t be sitting in an air-conditioned gym doing bench presses and curls to get ready. Design your training program accordingly with body weight moves, plyometrics, lifting odd objects, etc.
4) Dress accordingly
You’ll get wet during the race – very wet. In fact, you’ll be fully submerged at some point … so make sure to wear materials that wick away moisture, like Dri-FIT or COOLMAX. Wearing gloves will also improve your grip, especially when your hands are wet. And make sure your footwear is adequate as well.
5) Train outside
The event is outside … so train outside to prepare! And get yourself ready for the elements – train outside on cold mornings, in the rain, after jumping in cold water, etc.
6) Get your mind right
Get ready for a seriously tough race day. Get your mind right before the event. You’ll be fired up going out, but make sure to have a solid strategy for the full event, each obstacle, etc. in mind.
7) Don’t take yourself too seriously
The event is super tough … but also a great time. There is no dress code, and costumes are encouraged. You’ll get a cold beer and a headband on finishing the event for a job well done. So do your best to get ready – then go out on event day and enjoy!
In summary, mud runs are no joke. The Tough Mudder is one of the most difficult. It’s estimated that fifteen to twenty percent of participants don’t finish the race – and this is likely due to lack of preparation. So take the tips in this article to get yourself physically, mentally and emotionally prepared for what could be the toughest event on the planet!
PS – If you’re interested in our full 12 week Mud Run Event Prep program, please make sure to grab a spot now – you’ll save $30 if you sign up by Friday. Click here for all the details === >> https://www.forestvancetraining.com/tmt2012
