July 2014 Challenge Workout

Dan M black band New FVT black band earner Dan M – nice work!! 

Another FVT Band Challenge Workout is in the books.

We had a record FIVE new black band earners:
– Laci B
– Mike
 – Dan M
– Frankie M
– Brad P

With lots of folks RETAINING their black band status … plus lots MORE earning / retaining the grey FVT band.

So great to see everyone getting stronger, fitter and BETTER every time we do the Band Challenge.

More about the FVT Band Challenge – to prepare for next time, or give it a try yourself at home … 

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

Grey Band Qualification Requirements – 

-:45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

 * Need help with your kettlebell form? Check out our upcoming KB workshop, July 19th at the FVT Studio: => July 19th FVT Kettlebell Workshop 

-1:00 plank hold with PERFECT form

– :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men

– Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least five burpees in each interval period.

Black Band Qualification Requirements 

– :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

 * Need help with your kettlebell form? Check out our upcoming KB workshop, July 19th at the FVT Studio: => July 19th FVT Kettlebell Workshop 

 – 2:00 plank hold with PERFECT form

– One dead hang pull up (any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men

– Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

 Again, great work to all, congrats to our new black and grey band earners, and talk soon

- Forest Vance
Owner, FVT Boot Camp and Personal Training

 PS - If you haven’t seen it yet, check out our new “Best Personal Trainer in Sacramento” video here: => Best Personal Trainer in Sacramento

FVT Challenge Workout

Killer challenge workout for you this month to test your conditioning and all-around fitness.

 Remember - these challenges are to be done only PERIODICALLY, as a way to see if your fitness level is improving. They are not intended as a stand-alone program, or as workouts you would do several times each week, etc.  We do them once per month at the FVT studio, and then come back and re-visit the same challenge every three months to see how we've improved.

 Let's get started -

March 2014 FVT Challenge Workout

 -- 100 kettlebell swings (16k for women, 24k for men)
-- 50 burpees (touch body to the floor on each rep)
-- 100 push ups (knees for women, toes for men)
-- 50 inverted rows (body should be parallel to the floor; body touches bar/etc. at top of each rep)
-- 100 walking lunges (tap knee to the floor at the bottom of each rep; ea step counts as one)  

 - weights listed are "prescribed" and what you want to eventually work up to using ... BUT use good judgement and safety when selecting a weight for YOUR own fitness and ability level
- exercises can be done in ANY order you want (do NOT have to do reps consecutively)
- 25 min time limit - under 23 mins is awesome
- under 20 mins is the "gold" standard

 Enjoy! And let us know how 'ya do!!  Results will be posted at the end of the week.

 - The FVT Team

PS - Learn more about our Sacramento kettlebell training programs at http://www.forestvancetraining.com

Quick Kettlebell Warm Up

Warming up is not exciting.  But it’s a CRITICAL part of getting the most out of your training and staying injury free.

Watch the video below to see my three to five minute kettlebell warm up process:

 Quick Kettlebell Warm Up

(Video recap)

Start with getting some music going that you like and visualizing the session ahead.

- Next do your soft tissue work.  Hit areas that are specifically tight for YOU with a foam roll, lacrosse ball, etc.

- Do some kind of “cardio” – run in place, jumping jack, etc.

- The final segment is going to be some dynamic flexibility and muscle activation.  Two great examples of this would be the reverse prisoner lunge and inchworms or walk outs.

SO – now you have no excuse to skip your kettlebell warm up.  Just a three to five minute time investment before your training session goes a long way.

Do you live in the Sacramento are and want to start training with kettlebells? Visit Bootcamp Sacramento!

That’s it for now – train hard, and talk soon

- Forest Vance, MS, RKC

Upper Body Kettlebell Workout

It’s almost time for the weekend!

I’m all for “functional” training (or whatever you want to call it) – but sometimes you gotta hit some of those beach muscles.

This upper body kettlebell workout sequence will get you that arm and shoulder pump you’re looking for – without the silly bodybuilding-style isolation moves.

You can do this:

- as a stand-alone workout (for three to four rounds)

- as an “add-on” at the end of your existing routine (for one or two rotations)

Check it out: 

Upper Body Kettlebell Workout 

 

And don’t forget – you can get 99 more kettlebell workouts like this one to use with your boot campers – and yourself – at 58% off for a few more hours here:

 =>Kettlebell Bootcamp Workout

Train hard, and talk soon -

Forest Vance, MS, RKC

Insane Interval KB/BW Workout (24 minute follow along video)

Okay - I've been getting a ton of questions and positive feedback about Travis' Garage Built Body program so far this week.

So today, I got a full 24 minute follow-along workout from the program for you to check out.

See it here:

=> Insane Interval KB/BW Workout (24 minute follow along video)

PS - Here's the FULL workout details:

Day 11 - Insane Interval Day - From The Garage Built Body

1A) Intervals x 3 Rounds

a) KB OR DB Ground To Overhead --> Double DB Ground To Overhead
b) Push Ups --> Spiderman Push Ups  --> KB Push Ups
c) Split Lunge --> Bulg. Squats --> Bulg Squats Weighted R / L
d) Split Lunge --> Bulg. Squats --> Bulg Squats Weighted R / L
e) Plank --> Suspended Plank --> Susp. Alternating Knee Tucks

***Interval Progressions: 30/30, 40/20, 50/10

2A) Tabata Finisher - 20/10 x TOTAL 12 Rounds (6 Rnds / Movement)

a) Squat Thrust --> Burpee --> Bottom ½ Burpee
b) Sit Outs
***SCORE = Total REPS on Sit Outs

Three Minute Kettlebell Workout (believe it or not!)

Sometimes, you have the best of intentions to get your workout in …

But you oversleep, or something else comes up during your designated workout time, and your normal 30 or 45 minutes to work out is cut down to 15 or 20.

At this point, some folks will just give up. Do nothing. The workout does not happen, at all.

This, in my opinion, is a BIG mistake.

I think that it is very important to keep in mind, that SOMETHING is ALWAYS better than nothing, when it comes to your fitness program.

Even if you can only work out for a few minutes, if you have a short, intense workout on hand, you will still burn a few kcals, rev up your metabolism, and make some progress towards your ultimate fitness goals.

And that’s what the workout I have for you today is all about. It is perfect for these types of situations. It is SUPER short – but quite intense.

Without further ado – your 3 minute kettlebell workout:

1 - Do a quick warm up. Something like two rounds of the following exercise circuit, each move done for 20 seconds each:

▪ body weight squat
▪ plank hold
▪ wall slide

2 - Do a few low-intensity sets of kettlebell swings, to get yourself in the “grove”.

3 - Set a timer for three minutes. Do as many kettlebell snatches as you can. You can switch arms as often as you like – and put the kettlebell down as often as you like – but the goal is to get as many as possible in three minutes. Use whatever strategy is best for you.

4 - Take about three minutes to stretch tight muscle groups to finish off.
Take this workout seriously, pick a proper weight, honestly go for max snatch reps in three minutes – and you WILL be smoked. Enjoy!

Want more workouts like this one? Check out my AWESOME new program full of quick, challenging workouts like this one. In fact, it is all about a CHALLENGE...

Kettlebell Challenge Workouts 2.0  <-------- Check this out

PS - Are you based out of Sacramento and want to to do more killer workouts like this one? Come join our Sacramento boot camp and crush your fat loss goals once and for all!

"Throwback" Beat the Clock KB/BW Workout

Today, I have a workout for you from the FVT “vault”. I used this set up for a full program I wrote a while back (we have a few workouts like it in the FVT Coaching Club) – but for some reason got away from using it in the training session programming as of late …

This workout set up is really cool. It’s kind of sneaky – in that it seems easy for the first few minutes, and then it creeps up on ‘ya …

And it’ll get ‘ya an amazing cardio workout – without having to do cardio in a “traditional” sense.

Okay, let’s break it down, so you can give it a go:

“Beat the Clock” KB/BW Workout 

Set your timer for 45 second intervals.

Perform exercise one in the sequence for prescribed number of reps.

Your rest period is the time between when you’re finished with your set and the next interval starts.

For example … first interval = 15 push ups. Do your 15 push ups. If you can crank ‘em out in 20 seconds, you get 25 seconds before you have to start your next set. If it takes you 40 seconds to do your push ups, that’s okay too – but you only get five seconds of rest before you have to move on to the next exercise.

Do three rounds of each sequence before resting.

Sequence One 

15 push ups

20 squat jumps

15 KB see saw presses (two KB’s at once – press one up while the other comes down – like a see-saw)

8 reverse lunges each leg with KB in goblet position

Sequence Two 

15 inverted rows/beginner pull ups (with suspension trainer or Smith machine, etc.)

15 squats with KB in goblet position

20 two hand KB swings

10 burpees (no push up)

Give that KB/BW Beat the Clock workout a go, and let me know how you do. And, if you are looking for more new, interesting, and fun KB/BW workouts just like it …

=> Check out the new-and-improved-for-2013 FVT Coaching Club here

Are you looking for some intense kettlebell workouts like this? Want to REALLY challenge yourself? Check out this preview of our BRAND NEW Kettlebell Challenge Workouts 2.0 by clicking the link below! 

Kettlebell Challenge Workouts 2.0