4th of July Workout: The 246 Kettlebell Challenge

The 4th of July is a day for celebrating, and what better way to celebrate than to get in a good workout?

We’ll be kicking off the Holiday with a workout at FVT Personal Training, but if you can’t make it, here’s a workout to try at home.

This kettlebell workout is named for July 4th, 2022, the 246th anniversary of the independence of the United States of America:

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The 246 Challenge: A Kettlebell Workout For Fourth of July

PART 1 – Do three rounds of the circuit below for time:

– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees

PART 2 – After resting for a minute or two, finish the workout with 66 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.

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Thanks for trying the 246 Kettlebell Challenge! If you want to join us next time, we still still have a few spots left in our 10-day Summer Shred program – it’s a great way to both get a jump start on your fitness goals and give our program a try. Reply to this message with the words SUMMER SHRED, and we’ll send you all the details.

– Forest and the FVT Team
ForestVanceTraining.com

How to Bring a Buddy (and/or Train a Trainer) at FVT

Are you tired of working out alone? Maybe you’re looking for a new gym buddy. Or maybe you’re just looking for a way to give back to your community.

At FVT, we’ve got you covered. On Wednesday, July 20th at 7pm, we’re putting on a special Bring-a-Buddy / Train-a-Trainer Boot Camp event. This event is for current clients, friends, family, co-workers, and the greater Sacramento community.

Bring a friend to experience a free boot camp workout at FVT. If you donate to the Sacramento SPCA, you’ll also be able to pick an exercise for the FVT team to complete in our “Train-a-Trainer” segment at the end of the night.

STEP 1 – Sign up here to save your spot at the Bring-a-Buddy Boot Camp:

-> Bring-a-Buddy / Train-a-Trainer Boot Camp @ FVT – Weds, July 20th @ 7pm

STEP 2 – If you’d like to donate to the Sacramento SPCA and/or participate in the Train-a-Trainer segment of the workout, there will be details in your confirmation email when you sign up on how to do so.

Look forward to seeing you there! –

-Forest and the FVT Team

Bring-a-Buddy / Train-a-Trainer Boot Camp @ FVT – Weds, July 20th @ 7pm

Save the date!

On Wednesday, July 20th at 7pm we are putting on a special Bring-a-Buddy / Train-a-Trainer Boot Camp event.

This special event is for current clients, friends, family, co-workers, and the greater Sacramento community.

Bring a friend to experience a free boot camp workout at FVT!

We’ll finish the Bring-a-Buddy Boot Camp with a special Train-a-Trainer segment benefiting the Sacramento SPCA. Your donation will give you the pick of an exercise for the FVT team to complete.

STEP 1 – Sign up here to save your spot at the Bring-a-Buddy Boot Camp:

-> Bring-a-Buddy / Train-a-Trainer Boot Camp @ FVT – Weds, July 20th @ 7pm

STEP 2 – If you’d like to donate to the Sacramento SPCA and/or participate in the Train-a-Trainer segment of the workout, there will be details in your confirmation email when you sign up on how to do so.

Look forward to seeing you there! –

-Forest and the FVT Team

3 Reasons Kettlebells are a Great Workout for People Over 40

Kettlebells are a great workout for people over 40! Here are three reasons why:

*Want more help with learning how to use kettlebells safely and effectively? Reply to this message with the words “BOOT CAMP” to for more info on our upcoming summer Boot Camp series at FVT!

1 – Kettlebells are low impact

This means that they are gentle on your joints, making them a good choice for people who are looking for a workout that won’t cause them pain.

2 – Kettlebells help build strength and lean muscle

Kettlebells are great form of resistance training that can help gain strength and muscle fast, which is especially important as a person ages.

3 – Kettlebells are highly efficient

Unlike other pieces of equipment, kettlebells help to engage multiple muscle groups simultaneously, which means a person can burn more calories in less time.

Kettlebells are a great workout for people over 40 because they are low impact, they help build lean muscle, and they are highly efficient.

If you’d like more help with learning how to use kettlebells safely and effectively, reply to this message with the words “BOOT CAMP” to for more info on our upcoming summer Boot Camp series at FVT.

-Forest and the FVT Team @ ForestVanceTraining.com

The Memorial Day Kettlebell Murph Workout

On Memorial Day, many Americans take time to remember those who have died while serving in the Armed Forces.

One way to do this is by participating in the Memorial Day workout known as Murph.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

The standard “Murph” workout looks like this:

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:

For time:

1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run

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If you’re looking for a more beginner / scaled-down version, you can also do:

1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run

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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

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Men and Women in Sacramento – summer Boot Camp workout series, starts Saturday June 11 – sign up here, just 4 spots remain: https://bit.ly/3wRAKCB

Kettlebell Fans Over 40 Everywhere – take the 28-day KB MRT Challenge 4.0 – registration opens Tuesday, May 31st

FVT summer Boot Camp workout series 2022 is LIVE! – Spots Are Limited, Sign Up Now

We are running a special Boot Camp workout series, starting Saturday, June 11th, 2022.

This special series will help you burn fat, get/stay lean, and put the final touches on that summer body.

Plus, it will be a lot of fun!

Details and sign up here -> FVT Summer Boot Camp workout series 2022

We are running this program along side / in conjunction with our regularly scheduled 9am Saturday boot camps, so space is very limited – we only have 8 spots total. Sign up now!

-Forest and the FVT Team

summer Boot Camp workout series

Summer is right around the corner!

To celebrate, we are kicking around the idea of running a summer Boot Camp workout series at FVT.

This special series would help you burn fat, get/stay lean, and put the final touches on that summer body.

Plus, it will be a lot of fun!

(Currently signed up for our 9am Saturday boot camps? You’re ready to rock, good to go, already enrolled – we look forward to having you on as part of this program!)

  • This will be a once per week group workout, held on Saturday mornings at 9am.
  • It would be open to both existing clients who wanted to add something extra on to their existing workout plan, and also for new clients wanting to give our workouts a try!
  • When you sign up, we’d also include some bonus home workouts to do on your own, plus our special “28 day Drop-a-Size” meal planning guide, so that you’d have everything you need to shed fat fast.
  • Location would be at our 1530 X Street studio
  • Workouts would be led by a mix of our instructors, including Forest, Jonathan, Anna and more.

(Currently signed up for our 9am Saturday boot camps? You’re ready to rock, good to go, already enrolled – we look forward to having you on as part of this program!)

If you are potentially interested, please let me know. Just reply back to this message with the words “SUMMER BOOT CAMP”, and I’ll put you on the interest list.

If we get enough people that are interested that say they would sign up, we’ll make it happen!

Thanks –

-Forest and the FVT Team

Dynamic Stretching with Kettlebells

Dynamic stretching is a form of stretching that is perfect to add to your kettlebell workouts. It consists of gentle, rhythmic movements that are performed in continuous succession. It will warm up your muscles and prepare them for exercise, was well as helping you move more freely and with greater range of motion. Here’s a sample dynamic warm up to try before your next kettlebell workout:

*Pro tip – you can also do this routine on your “off” / non-kettlebell days for some extra stretching, exercise, and calorie burn!

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Kettlebell Dynamic Stretching Routine

1 – KB Goblet squat – 5
2 – Inchworm w/ push up – 5
3 – KB halo – 5 each way
4 – Reverse lunge w/ twist over front leg – 5 per side

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The summer is fast approaching!

So that you can burn some extra calories and stay on track with your fitness, we are offering a special boot camp class on Saturdays at 9am.

This is perfect as an add-on for current clients who are already doing workouts at the studio each week, and want to get some extra bonus work on the weekends.

It’s also open to new or returning clients who just want to join us for a fun, heart-pumping, calorie-burning workout on Saturdays at 9 am.

If you are interested, reply with the words “Saturday Boot Camp”, and we will send you all the details on how to join.

Thanks, and hope to hear back from you! –

-Forest and the FVT Team