February 2010 Challenge Workout


3 Versions Of This One –


‘Please Don’t Hurt Me’

7 Knee Push Ups
14 Kettlebell Swings, 12k Kettlebell
21 Body Weight Squats

Repeat Circuit 5x For Time

‘Turn It Up A Notch’

7 Modified Burpees (push ups done from knees)
14 Kettlebell Swings, 16k Kettlebell
21 Body Weight Squats
Repeat Circuit 5x For Time
‘Bring The Pain’
7 Standard Burpees
14 Kettlebell Swings, 20k Kettlebell
21 Body Weight Squats
Repeat Circuit 5x For Time

If you’re involved in any of our one-on-one or group training programs, you’ll have the chance to do February’s challenge workout this coming week. I’ll post times over the next few days – check back and see how you stack up! If you want to give the workout a try on your own, feel free to post your time to the comments section. A quick refresher on the exercises:
Burpee

Kettlebell Swing

Body Weight Squat

Enjoy!

Here’s A Quick Way To Get On Track With Your Meal Planning

Check out this free article for a great meal planning outline. It’s a perfect starting point if you’re trying to build a foundation of healthy eating habits … this plan can also be adjusted for different goals (fat loss, muscle gain, etc.). To access the article, click the link below:



For more useful info like this and for a free report on how to lose fat fast, be sure to sign up for our newsletter – just drop your name and email address into the form to the upper right hand corner of the page.

Why You Should Come Back To ForestVanceTraining.com Every Single Day …

Two things we focus on here at forestvancetraining.com: simplicity and community involvement. We’ll be posting daily workouts, pictures, videos, motivational quotes, links to other great fitness-related info around the web, healthy recipes … things of real value that will help you reach your fitness goals.
The site will also be a place where you can check out the latest happenings like new group training session times, boot camps and special promo offers. So if you don’t want to miss anything, be sure to come back often!
Last but not least, it will be a place to interact and leave questions and comments. We love to get feedback about info you all want more of and stuff that could be improved.
A one minute look at what we’re about:

And don’t forget to sign up for our newsletter while you’re here – just drop your name and email in the box to the upper right hand corner of the page!

Kettlebell Basics Workshop February 20th

Learn To Use Kettlebells For Rapid Gains In Strength, Speed, And Endurance
If you’re looking to learn the basics of safe and effective kettlebell training or refine your KB training technique, come check out our Kettlebell Basics Workshop on Saturday, February 20th!
The workshop will run from 12:30 – 3:30 pm and will be held at Anytime Fitness in East Sacramento on the corner of Folsom Blvd and 65th St (see map below):

We’ll cover all the basic drills: the swing, the get up, the clean and press, the squat, and the snatch. We’ll also do two or three short, high-intensity workouts during the three hour workshop.
The workshop will be taught by Forest Vance, Certified Russian Kettlebell Instructor. To learn more about his philosophies and training style, check out his kettlebell blog at KettlebellBasics.net.
For those of you who attended the last workshop, we’ll cover similar drills but include some new coaching cues and different workouts as well. The first workshop was an awesome time – here’s what one of our students had to say:
“Took away great ideas, new concepts in regards to intermediate and stabilization exercises and knowledge that my heart rate can actually reach 280! Great class Forest. We will be back!”

-Jim C, Sacramento

Space is extremely limited so be sure to sign up ASAP if you’d like to reserve a spot!
Pay In Full Today – $77:

Sign Up For KB Basics Now

Or Split Into Two Payments Of $38.50:

Sign Up For KB Basics Now