June 2015 FVT Challenge Workout
Men
– 15 chin ups
– 35 hanging knee raises
– 50 goblet squats w 24k KB
– 75 full push ups
As fast as possible
Women
– 35 hanging knee raises
– 50 inverted rows w eq
– 50 goblet squats w 16k KB
– 75 knee push ups
As fast as possible
Notes
– Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
– KB weights are “prescribed” … of course folks can use lighter … use good judgement!
– If men can’t do chin ups, do recline rows instead
– Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
– For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
– For squats – thighs must break parallel; fully extend hips at the top of the movement
– For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top
And the results (don’t see your initials? final update coming soon!):
Women
GV 8.20
PK 10.10
LT 10.25
JM 10.25
MT 10.45
LK 11.09
JM 10.50
RR 11.32
JM 11.45
LA 12.27
TM 14.19
KM 13.26
Women Modified
AL 11.17
DP 11.30
JR 12.46
KS 13.15
PS 13.56
SM 13.57
ER
SR
CF
Men
RM 6.41
DM 8.45
DV 9.57
KP 10.10
JM 10.16
BK 10.21
JW 10.30
KP 10.50
JV 11.06
BP 12.05
RA 12.30
KS 13.55
Men Modified
SS 10.35
ZB 13.04
RB 13.45
LM
JF
Great work everyone! Be back next month with the FVT Band Challenge!!!
– Forest Vance, owner, FVT Boot Camp and Personal Training