The Kettlebell Bear Plank + Paused Row will hammer your abs while building your back, all at the same time.
Start in a bear plank position with your wrists below your shoulders, your knees off the floor, and your core and glutes tight. Your hands should be gripping the kettlebells.
Keeping your hips and shoulders square to the floor, row to the weight to your stomach. Pause for a second or two, then return the weight to its starting point under control. Repeat on the other arm. Do 3 sets of 5 to 7 reps per side.
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We specialize in kettlebells at FVT personal training and implement unique movements like this one into our workouts regularly. If you’re interested in grabbing one of our last remaining 28-day “Drop-a-Size” Challenge spots so that you can learn how to use KBs to build your abs AND shed body fat all at the same time, reply to this message with the word “CHALLENGE” and we’ll get you all the details!
(Keep in mind – this test does NOT address strength and stability, which are also key components of healthy shoulders … but that’s another article for another day)
If you scored average or poor, this is something you need to work on.
Everyone is a little bit different, and ideally we’d be able to evaluate you more in person, and give you true individualized plan of attack.
But if you’re working on this on your own, and you really aren’t doing anything now to address it specifically, a great starting point is the Sport Yoga series we have coming up:
You know you NEED to stretch and recover, to keep your body from getting sore and tired, to prevent aches and pains, and to recover faster from your training. But you don’t know exactly what to do … and / or you don’t take the time to do it.
That’s why I’ve decided to put on this special Sport Yoga series!
Details and sign up now at the link below, but hurry! – we start Wednesday, April 6th:
If you are looking for improved balance, flexiblity, injury prevention, recovery, stress relief, and body awareness in your life… I encourage you to start on a regular yoga practice.
And we’re kicking around the idea of running another Sport Yoga series this spring!
Reply to this message with the words SPORT YOGA if it sounds cool, and I’ll add you to the interest list.
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Want to take a quick assessment of your core strength and hip mobility?
Try this:
*We’re using this to identify areas of opportunity and identify potential weaknesses that could lead to issues down the road if left unaddressed. Remember that understanding mobility levels is helpful, but it’s not the only way to measure your yoga fitness!
BOAT
– Sit in an upright position with your back flat, core and hip flexors actively engaged, and feet lifted off the floor – Try to keep your legs extended, arms extended, and body in a V-shape – Start with the bent knee version, extend the legs for a greater challenge
How’d you do?
If you can’t lift your legs, we need to work on your core and hip flexor strength. You cans start with your feet on the ground and/ore rest your hands on the floor to assist!
If you can’t straighten your legs, we need work work on core strength and hamstring flexibility. You can start with your knees bent / shins parallel to the floor / hands supporting behind the knees!
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Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!
And we’re kicking around the idea of running another Sport Yoga series this spring.
Reply to this message with the words SPORT YOGA if it sounds cool, and I’ll add you to the interest list.
Classes would be led by yours truly, Certified Sport Yoga Instructor and RYT-200 in training ?
We’d meet once per week for a six to eight week time period (probably during the months of April and May).
The classes would be 45 to 60 minutes in length.
You’d have the option of attending in person OR online.
If there is enough interest, we’ll see if we can put it together!
If not, we’ll save it for next time.
Reply to this message with the words SPORT YOGA if it sounds cool, and I’ll add you to the interest list.
“As a physician, I have some expertise at rating the trainers I’ve had through the years. I’m pretty fussy when I choose and do not put up with people who don’t know their physiology. I would put Forest at the top of the group.”
We’re kicking around the idea of running another Sport Yoga series this spring.
Reply to this message with the words SPORT YOGA if it sounds cool, and I’ll add you to the interest list.
Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!
Classes would be led by yours truly, Certified Sport Yoga Instructor and RYT-200 in training 🙂
We’d meet once per week for a six to eight week time period (probably during the months of April and May).
The classes would be 45 to 60 minutes in length.
You’d have the option of attending in person OR online.
If there is enough interest, we’ll see if we can put it together!
If not, we’ll save it for next time.
Reply to this message with the words SPORT YOGA if it sounds cool, and I’ll add you to the interest list.
See, the main reason I do what I do, is to help you get the results you desire!
But I always want to help more…
…and this is where you come in!
I’d love to give you more of exactly what you want over the coming weeks and months – in terms of program and service offerings – and the best way I know how is to simply ask.
So here is the favor I ask of you:
Can you do me a quick favor and fill out the survey below?
Then, I will look at this as we develop new content, programs, service offerings, and more in the coming weeks and months.
Sound cool?
Thanks so much!!
– Forest Vance Owner, FVT Personal Training ForestVanceTraining.com
PS – I even have a little surprise gift that you’ll get when you fill out the survey as my way of saying thanks… but you’ll have to take it to see what it is! 🙂
We are taking a group of clients through our 28-day “Drop-a-Size” Challenge this month!
They’ll get the workouts at our personal training studio, the complete nutrition plan, plus the coaching and accountability to lose one size (or more!) in just four weeks.
Would you like to join us?
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8 TIPS TO DROP A SIZE IN 28 DAYS
Losing one size typically equates to about 8-10 pounds of weight loss.
This is a lot in just 28 days, but it IS do-able!
You’ll need the workouts, the meal plan, and likely the accountability to make it happen though.
Start with these 8 tips, then contact us HERE if you need help:
Add more veggies to your diet
Remove processed food / eat out less
Improve your sleep
Lift weights
Drink more water
Aim for 10,000 steps per day
Up your protein
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We are taking a group of clients through our 28-day “Drop-a-Size” Challenge this month!
They’ll get the workouts at our personal training studio, the complete nutrition plan, plus the coaching and accountability to lose one size (or more!) in just four weeks.
Would you like to join us? Shoot us a message HERE and put the words “DROP A SIZE” in the subject line!
