Story Of The Crazy Kettlebell Man (and a Halloween circuit workout)

It’s Halloween night. You’re on the way back from a costume party when your friends decide it’d be a good idea to drive to the outskirts of town to check out a haunted mansion …

You pull off the road and park the car at the back of the property. The house itself is on the top of a hill, still quite a distance away … it’s a dark and cloudy night and the road is pitch black with no streetlamps.

You shiver as you follow your friends into the woods …

It’s a long and spooky walk. You finally arrive at an overgrown lawn that looks up at the house.

You glance up at the third story and the windows gape at you like dark eyes. Suddenly, a ball of light appears in the window … you’re sure your friends told you the house was abandoned!

The light seems to float, and before your eyes, it forms into a hulking giant. You gasp in shock … and the figure begins to swing a giant ball-shaped object.

“Let’s get out of here!” You cry … your friends apparently saw the figure, too, and the group sprints to the car and speeds away.

“What was that?” You ask.

“Don’t you know?” Says your buddy. “It was the crazy kettlebell man!”

You shriek. “The crazy kettlebell man?”

“Yep. A team of kettlebell lifters lived in the mansion. They were Girevoy sport world champions … until the team captain went mad and killed them all. They say he still haunts the mansion to this day and tries to lure visitors in to join his crazy kettlebell circuit workouts.”

Shivering, your friends drop you off and you head home. For the rest of the night, your dreams are filled with images of the crazy kettlebell man trying to lure you to his mansion, swinging his giant kettlebell …

P.S. Check out the video below for the crazy kettlebell man’s favorite kettlebell and body weight circuit workout … and Happy Halloween!

Lose Belly Fat, Tone Up, + Get MOTIVATED (semi-private personal training)

Maybe you’re a beginner/intermediate level exerciser, looking to lose weight, tone up, and get into great shape …

Or maybe you like the idea of a group training program, but just aren’t ready for a traditional boot camp setting …

If either of these scenarios describe you, you’ll want to check out my new Semi-Private Personal Training program.

It’s starting in less than two weeks … and there are only a couple of spots available. For more info, click the link below:

http://sacramentopersonaltraining.com/bootcampvip/

Thanks!

Forest Vance, MS, CPT, RKC II

October 2011 Challenge Workout Results

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!

Forest

Re-Grand Opening – Saying Thanks …

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:

Thanks for reading and talk soon –

Forest

October 2011 Challenge Workout

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!

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.