FVT Elite Online Coaching – Sample BB/KB/BW Workout

kb body weight hybrid workout

I mentioned in a message to you a couple of days ago that we were opening a few spots in my Elite Online Coaching program.

We have had TWO folks officially sign up so far … which I am very excited about! … so now we have THREE spots left before we shut down the current application period.

In case you are thinking about applying, but haven’t done so yet …

Or if you have actually put in an application, but haven’t pulled the trigger on officially signing up …

I wanted to give you a sample workout, to get an idea of what you would be getting yourself into ;)

Now – keep in mind:

– Your workouts and nutrition plan in my Elite Coaching program would be INDIVIDUALIZED … so depending on your goals, what equipment you have available to train with, time you have devoted to your workouts, etc, this may or may not be what YOUR workout would look like … but this sample should at least give you an idea.

– In the packet that I would deliver to you each month with your custom workout and nutrition plan, to make sure that you know how to do all of the exercises that I program for you with perfect form, I link to a video that shows you exactly how to do them.

– If you want my feedback on if you are doing any of the moves correctly, you can take a video of yourself doing an exercise and share it with me, and I will give you coaching on your form etc.

– You’d check in with me each week at minumum – but as much as you like, to let me know how things are going, to answer questions, to let me know how I can help you improve for next time, etc

Okay, enough chit-chat … let’s get into our sample workout:


FVT Elite Online Coaching – Sample BB/KB/BW Workout

1 – Warm Up (30 sec ea, 2x thru the circuit)

12 body weight squats
6 push ups with rotation
15 jumping jacks
10 leg swings each leg

2 – Strength work

trap bar deadlift – 4×5, work up to about 85% of 1RM on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – KB Complex (complete all exercises on one arm without setting the ‘bell down)

KB suitcase dead 5
KB swing 5
KB clean 5
KB front squat 5
KB push press 5

Three rounds each side, no rest between sides, set KB down and rest about 30 seconds after completing a round on each side


And there you have a sample workout from my Elite Online Coaching Program!

So … if you are tired of getting just so-so results from workouts that you try to do on your own … if you KNOW deep down that coaching and accountability is what you really need to take your workouts to the next level and FINALLY get the results you are truly capable of … apply for my Elite Online Coaching program below.

Thanks -

- Forest Vance


I am now accepting applications for my online Elite Coaching program!

Here’s how the process works:

1 – Click the link below, and fill out the application.
2 – I will get back to you within 24 hours.
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me as often as you like via email, but at least every week. I’ll help you tweak your workouts, your meal plan, etc to get to your goals as
fast as possible. If you’d like to send me videos of you doing exercises so I can crtiique your form, I am happy to do that as well.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

=> Click here to apply to train with me online

I am ONLY opening this program up for a short time … and as soon as the open spots fill (right now I have three left), which they typically do within 24 – 48 hours … I won’t be able to accept any more new Elite Online Coaching clients for the next few months.

=> Apply now for the FVT Elite Online Coaching program

Be Sociable, Share!
This entry was posted in Workout. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>