This pup must be getting ready for our charity boot camp / adoption event benefiting the Sacramento SPCA on September 19th 2020!
Since we can’t gather in person in a group right now, this year we’ll be holding the event virtually.
We’ll do one of our signature online/remote boot camp workouts on Zoom from 10-1045, and then have time afterwards to “meet” the animals (we’ll have a few furry friends joining us live on video as well)!
If you are doing dozens of crunches to work your abs, and it’s not working, great news:
You can stop.
Because they are probably ineffective, and could even hurt you.
Here are 3 of the WORST Core Exercises:
1 – Sit Ups and Crunches
These old-school movements place stress on the spine, which can cause injury. This is because during a sit up or crunch, your spin compresses, which can put pressure on the discs between your vertebrae, and lead to strain and pain in the lower back and neck.
2 – Ab Machines
Everyone moves a bit differently, so when you use a machine, you force your body in a pattern that may not be ideal for YOU, which leads to the possible risk of injury.
3 – Side Bends
An okay movement – but here too, you have to think about if it works for you and your body. This is a good example of an exercise where pre-existing injuries and muscle imbalances need to be taken into consideration.
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So what do we do instead?!?
Concentrate on multi-joint, bodyweight and freeweight exercises to work your abs, like:
Plank Holds
Push Ups
Squats
Deadlifts
Lunges
These are a more effective way to train your core, according to research (link below).
Unlike traditional ab isolation moves, bodyweight and freeweight exercises offer improved strength and cardio health.
Plus, they are more practical and applicable when it comes to preparing your body for the demands of every day life.
Try something like this:
Ab / Cardio Finisher with FVT Master Trainer Donald H!
Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between exercises. Do 3-5 rounds total:
– Deadbug
– Squat
– Bootstrapper
– Mountain climber from elbows
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FVT Personal Training is currently offering outdoor bootcamps where we can help you get back into shape, safely and effectively.
We are working in small groups, practicing social distancing, and taking all the necessary precautions.
FVT has been helping men and women in the Sacramento area (and with our online courses and coaching offerings, all around the world) become the strongest version of themselves since 2009.
Sign up for our 14-day test drive to try our program today. You get the workouts, the meal plan, the accountability, and full support of the FVT team. Fill out the form linked below, and put the words “14 DAY JUMP START” in the subject line, we’ll get back to you ASAP:
In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.
In the second 30 second interval, you’ll do 2 push ups ..
In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..
And in the fourth 30 second interval, you’ll do 1 burpee.
That’s one round.
Keep the timer going, and start “climbing the ladder” …
So the second round looks like this …
4 swings 4 push ups 2 squats 2 burpees
And the third round looks like this …
6 swings 6 push ups 3 squat 3 burpees
Continue in this fashion until no longer possible!
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When life throws us a curveball, we have options:
1 – We can sit around and piss and moan <= common response, does nothing
2 – We can have courage and wisdom to see what we CAN control, and make it happen!
Grab the full 7-day “No Guts – No Glory” program for free (for a limited time) at this link http://bit.ly/kbnogutsnoglory
On September 19th 2020, we will be hosting a special charity boot camp / adoption event benefiting the Sacramento SPCA.
Since we can’t gather in person in a group right now, this year we’ll be holding the event virtually.
We’ll do one of our signature online/remote boot camp workouts on Zoom from 10-1045, and then have time afterwards to “meet” the animals (we’ll have a few furry friends joining us live on video as well)!
Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.
You’re going to do:
— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this)
— Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well)
— High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away
And it’s NOT easy.
But it’s highly effective.
In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.
Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:
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19 min KB-MRT (metabolic resistance training) workout
Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:
1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side)
2 – mountain climber / push up combo (knees / hands elevated or standard)
3 – KB SLDL (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place
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Your next step is easy: join our 28-day Jump Start and start enjoying the results of unique workouts like this one.
Respond to this message with the words JUMP START, and we’ll get you all the details.
We are looking for a few more men and women over 35 to try our new 28-day Jump Start program.
It kicks off this coming Monday, August 10th!
Are you in?
Respond to this message with the words JUMP START, and we’ll get you all the details.
This program is specifically for men and women in the Sacramento area aged 35 and up who:
— Want to get and stay healthy
— Want to keep stress levels down
— Want to dial in their diet plan
— Want some structure around their fitness program
When you sign up, you’ll get:
— Challenge Guide – outlines everything from the workouts, the meal plans, and more
— LOTS of sample meal plans – so that you don’t have to think about what to do, just tells you exactly what to eat and when to eat it
— “Kick-Off” webinar / online event on August 13th where we go through the meal plan in detail and answer all your questions
— Bi-weekly “mini-coaching” sessions where we 1) break down a trick/hack to get you better and faster results, and 2) provide accoutability/check in/support time
— Private FB group JUST for Challengers for added accountablity and support
Starts at $49 for existing clients, $99 if you’re new/returning.
Respond to this message with the words JUMP START, and we’ll get you all the details.
