Awesome job on the Challenge Workout this month … strong performance all the way around.
Here’s the workout again in case you missed it:
10 Push Ups (knees for gals, standard for guys)
20 KB Swings
30 Walking Lunges (30 total steps)
40 Cross Body Mountain Climbers (one knee-to-elbow move = one rep)
50 Body Weight Squats
Do as many rounds as possible in 20 minutes
And the results:
AL 6.1
LE 5.4
AG 5.4
NG 4.4
SK 4.3
JG 4.2
ML 4.2
ET 4.2
MA 4.2
MW 4.1
PK 4.1
MB 4.0
MP 4.0
CA 3.4
BK 3.4
DR 3.3
AS 3.2
ML 3.1
NP 3.0
PT 3.0
SS 2.4
AL 2.0
Again, impressive showing this month. Keep up the good work!
Our one year ‘Re-Grand Opening’ party last Thursday the 29th was a great success! The ‘Bring-A-Buddy’ boot camp sessions were packed, we gave away some great prizes at the raffle, and a good time was had by all. It’s all thanks to you – existing and past clients, family and friends, Land Park neighbors, newsletter subscribers, and Facebook fans – that events like these are even possible … so again, thank you so much for making it happen!
Here’s a video with some action from last Thursday’s boot camp:
We’ve actually completed this month’s challenge workout three times already in 2011 (January, April and July) … but now’s your last chance to beat your best score for the year – here you go:
October 2011 Challenge Workout
10 Push Ups (knees for gals, standard for guys)
20 KB Swings
30 Walking Lunges (30 total steps)
40 Cross Body Mountain Climbers (one knee-to-elbow move = one rep)
50 Body Weight Squats
Do as many rounds as possible in 20 minutes
Good luck! And stay tuned for results later this week …
Forest Vance
Owner and head trainer, Forest Vance Training, Inc.
P.S.Want to get in on the fun? We offer a free ‘Test A Trainer’ session for all new prospective clients … contact us by clicking here or call (916) 273 9366 to schedule today!
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
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
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.
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.
