“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”
If you have the day off, that means you probably have a little extra time to get in a workout.
The workout below is what we’re doing this morning at FVT …
20-Minute Labor Day KB Workout
Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. Do 4 rounds total:
– KB squat-to-press (switch hands each round) – hanging knees raises (beginner) or toes-to-bar (advanced) – KB swings – burpees – recline rows (beginner) or pull ups (advanced)
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Foundations / Beginner Boot Camp
We are running our Foundations / Beginner Boot Camp program this month.
This is a program specifically for women and men who:
— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.
You get 28 days of workouts, extra individual attention at the start, a full meal plan to follow, before / after body comp assessment – the works! ????
Shoot us a message for details at the link below, and we’ll get back to you ASAP:
We are running our Foundations / Beginner Boot Camp program this month, wanted to post here and make sure you knew about it. Link below to message us for details.
This is a program specifically for women and men who:
— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.
You get 28 days of workouts, extra individual attention at the start, a full meal plan to follow, before / after body comp assessment – the works! 🙂
Uplifting, energizing, and let’s be honest, maybe a little intimidating when you hear the cry for the first time standing at the starting line.
At the start of my first Spartan OCR I was admittedly nervous.
Was I ready? Did I put in honest work? Would I be successful or would I be stuck doing over 100 burpees—ugh!
After jumping over that first wall, my energy was through the roof and my competitive streak was in full throttle.
After crossing the finish line, covered in mud, those nerves that were there in the beginning were replaced with total, unrequited adrenaline.
I. WAS. HOOKED.
At the conclusion of my first Spartan race I knew this was for me.
It checked all the boxes: stamina, cardio, endurance, muscle strength, mental fortitude.
If you’re like me, you love goals. The next goal I set for myself was to complete the Trifeca, which consists of three Spartan races: The Sprint, The Super, and the Beast, and all need to be completed in a calendar year.
The easy part is setting the goal. The hard part is dedicating your time and effort to training.
Sure, you can jump onto a course with minimal training, but this will not yield you with the best results, and it will be painful.
As the courses get longer, you need Spartan specific training to carry you through each obstacle and each mile to be truly successful. I found success by joining FVT’s Spartan/OCR- specific training.
For weeks I dedicated myself to the specific training plan, and each week I continued to gain not only muscle strength, but mental strength.
I started the program with a record of 2 pull ups under my belt. By the end of the training I was able to complete 7!
Mentally, I was able to crush out 8 mile runs and 30 burpees and not feel like I need to be peeled off the floor. I was able to get over my mental block and throw that spear into the hay bail with confidence.
By the end of the training, I competed in the Spartan Beast race in Squaw Valley, Tahoe. It was hands down one of the most physically and mentally challenging thing I have done, but I was prepared for it.
And crushed it!
16+ miles, 38 obstacles, 4,500 feet of elevation gain, and 120 burpees never felt so good!
It was proof that if you put in the hard-work, you can set aside to accomplish any goal that you set your mind to.
This Spartan/OCR training is a community of like-minded people who are here to see you achieve more than you imagined you could. The only thing holding you back is fear of committing.
Dedicate the time, energy, and passion and you, too, can become one of many Spartans standing at that finish line with a medal of accomplishment hung around your neck.
I am getting ready to do a conditioning workout in a couple of hours.
Just for fun, I figured out how many calories (roughly) I am going to burn.
Turns out to 1165 calories total for the 60 minute workout.
No wonder I’m down 11 pounds after training this way for the last 8-10 weeks!
Now, keep in mind – I’m a big dude.
I’m about 70 pounds down from my peak – NFL football weight of 310, but I still weigh about 240 pounds.
So I’m burning significantly more calories doing this workout, than the average man or woman would.
BUT, the average man or woman will still probably burn 700, 800, or 900 … and if you added four of these workouts to your existing training schedule each week … you’d probably get close to burning the extra 3500 calories you need to lose a pound of fat.
– Jumping Jacks – Bodyweight Squats – Plank Hold – Leg Swings
PART 1 – Track Intervals (15 mins)
– 1 mile – Run / Sprint the straight parts of the track – Walk around the curves
PART 2 – Stadium Run + Calisthenics (20 mins)
– Sprint up the stadium steps – Walk down – At the bottom of the steps – after each sprint up / walk down – alternate 10 squats, push ups, lunges, and rows. Use a sandbag to add resistance to the moves if you have one to burn even MORE calories
PART 3 – PART 1 – Track Intervals (15 mins)
– Go for 1 mile – Run the straight parts of the track – Walk around the curves
It was the year 2000, and Leanne had just moved to the Sacramento area.
With the move and some other life changes, she had gained over 30 pounds over a short period of time.
It had crept up on her … and one day, she woke up, and realized how out of shape she had gotten … none of her clothes fit anymore … and she realized she needed to do something about it!
But, in her words, she had “no clue” about fitness.
She had played sports and been active in the past … but when it came to having the plan and accountability and everything else needed to actually get the results … she knew she needed help.
So after looking into several different options, she ended up hiring a personal trainer.
He put her on an individualized workout plan. They worked together twice per week, and she had workouts to do on her own on the other days.
He put together a customized meal plan for her, so that she knew exactly what to eat and when to eat it.
And he held her accountable to making it all happen. They would weigh in every week. They would check in on her training. They would review her diet. It was a serious program … that ended up getting serious results!
Leanne ended up losing the entire 30 pounds – and 11% body fat – over the next 12 weeks.
It transformed her body, and her entire life!
It’s what ended up getting Leanne into working in the fitness industry.
She is still working as a personal trainer to this day, now here at FVT! 🙂
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Leanne’s story is an example of the power of working with a personal trainer, and what it can do for you.
If her story resonated with you … and if you are ready to change … and also ready to commit and put in the work to make it happen … check out the offer below!
Private Personal Training – 14 Day Jump Start
We’re looking for women and men who are SERIOUS about getting in shape this summer … who want to CHALLENGE themselves … and make RAPID progress towards their fitness goals.
If you can commit to working out two times per week at our studio for the next 14 days …
If you can follow our meal plan that shows you how and what to eat …
And if you are SERIOUS about making this happen …
Reply to this message with the words PT JUMP START, and we’ll get back to you ASAP with details.
Here’s how the program works:
1 – You get 4 personal training workouts over the next two weeks (so two times each week) in our private personal training program.
We have availability early mornings, mid mornings, afternoons, evenings – this is private PT, so we accommodate to YOUR schedule.
This can be at our 7485 Rush River Drive OR our 1530 X Street location.
2 – You get a copy of our Performance Nutrition Diet plan – this tells you exactly how and what to eat during these 14 days for maximum results.
This is the same meal plan that hundreds of our Sacramento, CA clients have used over the last 8 years to get amazing results in record time.
3 – We do a body comp analysis at the beginning and end of the program.
It’s a great way to see exactly where you are starting … and then showcase your results.
Reply to this message with the words PT JUMP START, and we’ll get back to you ASAP with details.
We’ll chat more in depth about your goals, give you more info on our program, and make sure it’s a great fit for both of us.
Click the link in this ad to reach out.
Look forward to connecting!
– Forest Vance Owner, FVT Boot Camp and Personal Training
