TOUGH Burpee / Swing Workout + Last Chance for Coaching

Hey, hope you’re having a great weekend!

I’m about to crank a KB/BW workout in my garage … then plan on catching some football, and spending some quality time with the family.

Before the day gets going though, wanted to share with you this “Swing / Burpee Bonanza” workout.

This gives you an idea of what a single day workout from my coaching program might look like for someone who:

— wants to lose body fat and get into great condition
— wants to build some lean muscle
— has a couple of kettlebells and a suspension trainer available to train with
— has no major injuries or exercises they cannot do

Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …

And the whole point is that your workouts will be CUSTOMIZED … based YOUR goals, fitness level, physical condition, available equipment, etc … and it fits into an overall programming SCHEME to help you make continuous progress over time …

BUT the workout below is a basic sample.

If you’re interested in the FVT Online Coaching program – there are exactly two spots left as I write this email (only taking 10 online coaching clients to start). If you want in, I’m pretty confident that this will be your last chance, and all 10 spots will be filled after this email … so check out details on the program and submit your application below.

Thanks, and have a great day –



Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.


Details on the new FVT Online Coaching Program:

1 – There is a LIMIT to how many people I can accept into the program. This is time – intensive for me (obviously) and so I can only help so many people in this capacity. I am only going to accept 10 people into this program to start (8 spots are officially taken as of 9.28.14).

2 – We are looking for folks who want to gain lean muscle, lose body fat, and feel great. Have some training experience but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂

3 – Each month, you will get a detailed, personalized four week program to follow.

4 – Each month, you’ll also get a personalized nutrition plan based on your current physical state as well as your goals.

5 – You’ll get access to any and all of my programs you need and / or want to help you reach your goals faster

6 – The price will be fair, actually reasonable compared to comparable online coaching programs … and less than training with me in a one on one capcity in person

… but it will NOT be cheap. This is for serious people only.

7 – It’s a 90 day commitment (3 month minimum)

On acceptance to the program, you’ll get assessment forms from me to fill out … then I’ll get working on your personalized workout and nutrition program and have it over to you ASAP so you can get started!!

I will require that you check in at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can email any time you have a question.

Again, as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people for this first round of online coaching. It’s time intensive, and I will be designing customized programs for each person … so that’s all I can handle to start. And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it. I won’t be able to take any more online coaching clients for likely several months.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below and we’ll see if we can get you in.

=> Apply for the FVT Online Coaching Program

0 comments… add one

Leave a Comment