“The Vault” Boot Camp #1: Leg and Cardio Blaster

Was going through the hundreds – probably thousands! – of boot camp pictures we’ve taken over the years at FVT –

Came across this one from our first Halloween workout at the original studio – how funny!

I got to thinking about how the number of workouts we’ve done with clients – and recorded for future use – is an AMAZING asset –

And this then reminded me that I wanted to share another workout with you from the “Vault” boot camp workout bundle.

This is a done-for-you book of 127 workouts you can use with your clients, or yourself.

Check out the Leg and Cardio Blaster workout below:


Warm up & Stretch (5-10 minutes)

As a Group: (5 Rounds for time) Have your campers perform as 5 rounds for time with
the following exercises with limited rest until the time is up.

5 Pistol Squats per side (negatives only and mod over a bench if needed)
10 Dips
15 Double-Unders (attempts count as reps)

2-4 minutes rest

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec 1-Legged Deadlifts (left) 30 sec 1-Legged Deadlifts (right)
30 sec Russian Twists
30 sec Mountain Jumpers
30 sec Rest
Recovery: 100 m Farmers Walk

Rest as needed

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec Lateral Lunges (left)
30 sec Lateral Lunges (right)
30 sec Woodchops (15 sec/side)
30 sec Inchworms
30 sec Rest
1/4 mile recovery jog
As a Group: 1-2 sets of the following

• 30 sec abduction each side
• 30 sec fire hydrants each side
• 30 sec donkey kicks each side
Cool Down & Stretch (5-10 minutes)


There you have it!

Another made-for-you workout to try out and enjoy.

And don’t forget – for a limited time, Alicia is giving an exclusive 50% discount of her “Vault” Program to FVT newsletter readers!

Use this link:


And use the coupon code “FOREST” at checkout to redeem your 50% off.

Have a great day –

– Forest Vance

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