FVT Warrior Wellness | Lee’s Summit Personal Training & Kettlebell Coaching
Strength, Recovery, and Coaching for Adults 40+ in Lee’s Summit, MO
We are considering doing a promo for the month of July where you can bring a friend, family member, or co-worker in to try a boot camp or personal training workout.
Would you be interested?
Let us know in the comments section of this post.
If we get enough people, we’ll make it happen.
Thanks!
– The FVT Team
When most people think of training their abs, they think of crunches or sit ups.
But these moves are NOT the best way to train your abs.
Your abs function primarily as a STABILIZER during functional movements … and so if we can use exercises that train them this way, we are going to get better results in terms of carry over into sports performance, and every day life.
Today’s move is called the Renegade Row, and it’s an awesome kettlebell exercise for abs.
Here’s how to do it:
– Grab two kettlebells of the same size.
– (KBs with a small rubber base do not work great for this exercise. You need to be confident in being able to balance all of your weight on a single KB and one hand.)
– Practice shifting your weight back and forth on the ‘bell to get the feel for the movement. (this little drill will help a lot!)
– Add a row to the movement when you are ready.
– (optional) Add a push up on each rep to add difficulty.
Incorporate this kettlebell exercise for abs into your training plan today!
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVanceTraining.com
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We are getting ready to kick off the next and final OCR Training group of 2018!
(first workout is scheduled for Monday, July 23rd @ 6am)
This program is geared towards prepping for the Sept 29 / 30 Spartan Super in Tahoe AND / OR the Nov 3 / 4 Spartan Sprint / Super in Sacramento.
Below is a mid-phase (it was week 5 or 6 of a 12 week prep program I believe) workout we did with a past training group, to give you an idea of what to expect.
And don’t forget – 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE (almost full):
=> Summer / Fall 2018 FVT OCR Group
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FVT OCR Training – Sample “Hurricane” Workout
Set #1 – PAIR / LADDER
1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges
REPEAT 2x
–
Set #2 – PAIR
Double KB overhead carry to double KB rack carry – 50ft out and back. 25 Feet in each position.
*alternate with*
Jump rope – 1 minute
X 3 ROUNDS
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Set #3 – CIRCUIT – as fast as possible:
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
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If you are considering signing up for our final OCR Training group of 2018, I hope that this sample workout gives you an idea of what to expect.
Full details on the program and get FREE admission to our 4 week Oct / Nov Sac Spartan prep ‘mini program’ if you are in the 1st 10 folks to sign up (almost full on this writing):
=> Summer / Fall 2018 FVT OCR Group
To your success! –
– Forest and the FVT Team
If you live in the Land Park – Sacramento area, and you are interested in getting in shape this summer, this is specificially for you!
BECAUSE … we are doing another round of our “Foundations” / Beginner 28 Day Boot Camp, and this is your official invite to join.
(If you are interested, contact us here, and we will get back to you with the details.)
The last group was a huge success, so we’re giving ‘ya another chance, in case you missed out last time 🙂
Maybe you like the idea of high – intensity training, but you haven’t worked out for a while, and you want to start slow.
Maybe you want some extra time to focus in and learn proper technique.
Maybe you are coming back for an injury, and you aren’t quite ready for our full-blown boot camp.
Maybe you just want to experience the benefits of a training program like ours, but you just would prefer a slightly “scaled-down” version.
If you are interested, contact us here, and we will get back to you with the details.
Hurry, we are only accepting applciations for a limited time.
Thx! –
– Forest and the FVT Team
This last Saturday we held a “Train-a-Trainer” charity event at our studio on 1530 X Street. People donated to the cause (Alzheimer’s Association), and then they got to pick an exercise for the trainers to do. Here is what our workout ended up looking like:
“Train-a-Trainer” 17 min Strength/Power/Conditioning Hybrid Workout
ROUND 1 – 45 seconds work / 15 seconds rest
– partner deadlifts
– lateral bear crawls
– double overhead kettlebell lunge
– burpee pull up
– double unders
*rest ~ 60 secs*
ROUND 2 – 45 seconds work / 15 seconds rest
– farmer carry
– lateral hand walk – feet elevated on tire
– rope slams w alternating reverse lunge
– toes to bar
– burpees
*rest ~ 60 secs*
ROUND 3 – 45 seconds work / 15 seconds rest
– tire flips
– alligator crawls
– depth jumps
– rope slams
– sprint around the building (about 300 yards)
What were we thinking letting you guys pick the exercises? 🙂
Seriously though – it was a great fundraising effort and a fun event.
A huge THANK YOU to all who came out and contributed!
– till next time –
– Forest and the FVT Team
PS – Registration for the next 28 Day Kettlebell Challenge opens tomorrow. Stay tuned.
Okay – the Summer / Fall 2018 FVT Obstacle Course Race Prep Program is LIVE!
First workout is Monday July 23rd. Spots are limited. 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE.
– Forest and the FVT Team
We are looking at putting together a Summer / Fall OCR training group!
This would help you prep for the Spartan Beast in Tahoe the last weekend of Sept.
There is also a race weekend in Sac – a Sprint and a Super – in early November that this would help you prep for as well.
If you are interested, can you just leave a comment and let me know?
I am sending this message to gauge interest.
Tentative program details:
– meet 6am-7am Monday mornings @ 1530 X Street
– we’d start mid-July
– work on skills specific to the Spartan race – pull ups, crawling, running, carries, etc
– it’d run for 10-12 weeks
– I’d give you a full workout plan to do on your own, outside of the Monday workouts
– cost for this one’d be around 200 bux
– would include a Team FVT T shirt in your reg price as well
If you are interested, please just hit reply and let me know.
There are a few folks who have said they are interested, we need probably 3 or 4 more to make it happen.
Thanks!
– Forest
The June 23rd “Train-a-Trainer” Charity Event @ FVT is a full 45 minute FVT boot camp workout, specifically for:
– Current clients who want to come out, get great workout in, and support the cause
– Friends, family members, and co-workers of current clients who want to come out, get great workout in, and support the cause
– Past who want to come out, get great workout in, and support the cause
– Anyone who wants to support the Alzheimer’s Association and try a workout at FVT
PLUS, at the end of the boot camp, we’ll be bringing back the popular “Train-a-Trainer” event!
If you would like to attend, you must reserve a spot ahead of time, using the form below. Do so by filling out the form with your name, email, and phone, and then following the link (you’ll get this after registering your spot) to the donation page to make your contribution.
http://bit.ly/fvttrainatrainer2018
FIRST 15 PEOPLE TO REGISTER AND DONATE EACH GET TO PICK AN EXERCISE FOR THE FVT TEAM (4 spots left)
Hope to see you there!
– Forest and the FVT Team
