Beginner Total Body ‘No Gym’ Workout

If lack of time is an obstacle that’s keeping you from reaching your fitness goals …

If you don’t belong to a gym or have a hard time making it in on a regular basis …

If you’re having problems staying consistent with your workouts …

This is the perfect routine to get you started.

It’s a total body, ‘no gym’ program you can do almost anywhere with just one set of dumbbells. It hits every major muscle group and gets you a resistance, cardio, and core workout all in about 30 minutes.

Check it out by watching the video below (I’ve also provided a written recap below):

Beginner Total Body ‘No Gym’ Workout

  • 15 body weight squats
  • 10 push ups

rest :30 and repeat sequence a total of three times

  • 12 split squats
  • 10 bent over dumbbells rows

rest :30 and repeat sequence a total of three times

  • 12 overhead presses
  • 15 crunches

rest :30 and repeat sequence a total of three times

If you’re having problems staying consistent with your workout program, if lack of time and/or equipment is keeping you from reaching your fitness goals, the workout above is a great place to start.

Thanks for reading and talk soon –

Forest Vance, MS, CPT, RKC II

P.S. If you liked this workout, you should take a look at the full workout systems I’ve created – all my workouts utilize little to no equipment and focus on time-efficient, max-results-from-minimal-time style programming. Check out the full list here: TheFitnessMonster.com – Programs + Products

Re-Grand Opening Party Thursday, September 29th @ 6pm

Can you believe it’s been an entire year since we opened the doors at the Land Park training studio?

That you’ve survived a full year of monthly challenge workouts?

That in a 12 month time frame, we’ve been able to help more than 250 folks reach their fitness goals?

Announcing the Forest Vance Training One Year ‘Re-Grand Opening’ Party

  • When: Thursday, September 29th @ 6pm
  • Where: The Forest Vance Training, Inc. training studio
For all the details about the FREE ‘Bring-A-Buddy’ boot camps (and to reserve a spot), $500 of free giveaways, complimentary food and drink and more, click here: Happy Aniversary

 

Be there or be square!

Forest

September 2011 Challenge Workout Results

September 2011’s challenge workout again, in case you missed it:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 rounds for time

And the results:

AG 6:24
SG 6:29
AT 6:30
LE 6:50
AL 6:45
VL 7:38
JJ 7:53
AA 8:32
MP 8:55
SB 9:10
MA 9:16
SF 9:20
MW 9:34
SK: 9:50
JG 9:50
CA 9:53
EZ 9:56
AL 9:59
LA 10:30
JG 10:33
MB 10:42
PK 11:11
BA 11:30
ML 12:20
PT 12:28

P.S. Want to learn more about our Sacramento, CA – based personal training, boot camp and kettlebell training programs? Call (916) 273 9366 or contact us here to schedule a free trial session today.

P.P.S. The end of this month marks our one year anniversary at the Land Park training studio … and we’re throwing a party to celebrate! This is a bash you won’t want to miss … we’ll have a free ‘bring a buddy’ boot camp class (or two), a raffle with tons of cool prizes, food and drink, special personal training/boot camp deals, and a whole lot more … watch out for details about the event via email early next week.

September 2011 Challenge Workout

Hope you had a great holiday weekend! Getting back to work can be tough after a few days off … the good news is that to get the work week going, we’ve got the Forest Vance Training monthly challenge workout!

This month’s challenge:

7 Burpees
14 Kettlebell Swings
21 Body Weight Squats

5 Rounds for time

Good luck – results will be posted at the end of the week.

Forest

 

See how you fared last time around:

June 2011 Challenge Workout Results

Additional resources:

Quick Full Body Workouts: The 100 Burpee Challenge

Forest’s body weight – based workout system, No Gym? No Excuse!

Kettlebell Swing Mistakes And Fixes

August 2011 Nutrition Challenge

Nutrition is the most important factor in fat loss. It doesn’t matter how great your workout program is – you can’t expect to eat crappy food and dramatically change your body. It just won’t work.

Now, one of the most critical (and most neglected) aspects of healthy eating is planning ahead. And that’s the basis of this month’s nutrition challenge:

The August 2011 Nutrition Challenge

Plan the coming week- and each day – of meals in advance


Before you make your next trip to the grocery store, plan out your coming week of meals. Make sure you have everything you need; ideally, also plan out any cheat meals in advance (remember the 90% rule).

*Need help with your meal planning? Here’s a diet outline to get you going in the right direction: At Last … A Diet You Can Actually Stick To!

Now, each night, take 5 minutes to plan and make sure you’re prepared for the next day. If you’re going to be working 10 hours and hitting the gym for another hour and a half afterwards, don’t get stuck without anything to eat and have to grab something from the vending machine, etc.

Being prepared huge factor in your dieting success … and the frustrating part is that most folks just straight up don’t do it! So start by planning your meals out for just one week in advance; you’ll be amazed at the difference it makes – and you’ll be hooked!

Forest Vance

Owner and Head Trainer, Forest Vance Training, Inc.

Sacramento Weight Loss – Two Fast + Easy Recipes

Our recent community cookbook project was a huge success!

We requested healthy recipes from current and past training clients, folks on our email list, who follow this blog, etc. … and everyone who contributed got their recipe in the cookbook as well as a free copy of the final product!

If you missed out this time around, no worries, a ‘second edition’ is in the works for this winter. And to give you a little preview of what was included in our first edition of the FVTCC, here are two recipes I contributed personally – enjoy!

– Forest

 

PROTEIN PANCAKES

Ingredients:

• 1 cup of Oatmeal
• 11 egg whites
• 1 whole egg
• 1 packet of sugar free Jello any flavor

Preparation:

Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan.

 

TUNA OR SALMON PATTIES

Ingredients:

• 1 can tuna or salmon
• 1 onion
• 1 tablespoon of salt
• 1 teaspoon of pepper
• 1 teaspoon of parsley1 whole egg
• 3 medium potatoes, boiled and mashed

Preparation:

Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.

P.S. Interested in our Sacramento, CA – based weight loss/personal training/fitness boot camp program? Call (916) 273 9366 or contact us here to learn more and to schedule a free trial session today!

Boot Camp/Group Training Class Time Change Monday, August 22nd

The 5:30 pm boot camp/ group training class on Monday, August 22nd is cancelled. The 5:30 pm + 6:30 pm groups will be consolidated into one evening class for the day.

Class times will be back to normal the following week; sorry for any inconvenience – please call or leave a message with any questions.

Thanks

Forest