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VFT is currently undergoing maintenance – unexpected image errors

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VFT is currently undergoing maintenance. The recent upgrade to our content management system has caused errors with the images on the site. So we’re going through each post – individually editing them and re-inserting the images. Thanks so much for your patience. I’m awfully sorry about this.  This issue was unexpected, but we’re doing the […]

No Room To Move Workout (Donga Workout) – Advanced

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Wondering what the heck is a Donga? 🙂 … these workouts were originally created for female and male VFT Members that work at the mines and live in Dongas (which are transportable buildings with small rooms with beds, some have ensuits in – if you’re lucky). Basically there’s not much room in them. With more […]

1 Leg Squat – Advanced

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1-Leg Squat with Arms Overhead This is a variation of the 1-Leg squat that puts a greater demand on muscle stabilization and flexibility. Start in a standing position with your feet about shoulder width apart, arms overhead, and lift one leg off the ground. Form should be as close as possible to the traditional squat […]

Push-Ups – Advanced

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Push-ups (advanced variations) There are many advanced variations of push-ups, so this workout includes a few options in order of increasing difficulty and you can use other variations if you know ones that work better for you. These all start like regular push-ups with your arms straight and your weight on your hands and feet. […]

Forward Lunges

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Forward Lunges Forward lunges are similar to step back lunges in that you start standing with your feet side by side and end up in the same bottom position. The difference is you step forwards instead of backwards from the starting position. This small change may not seem like much, but it has a significant […]

1 Leg Floor Bridge – Advanced

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1-Leg Floor Bridge on Tip Toes This is essentially the same as the 1-leg floor bridge, except you will have all your weight on the ball of your foot and keep your heel as high off the ground as possible. This creates a much greater demand for your calves and makes the stabilization aspect of […]

Knees To Ceiling Press

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Knees to Ceiling Press This is an advanced lower abdominal exercise, because it simultaneously requires a high level of strength and control. Start lying on the floor on your back with your hands extended back over your head (in line with your body). Find a position where you can either hold on to something with […]

Oblique Stabilization Raises – Advanced

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Oblique Stabilization Raises on Feet This is similar to the oblique stabilization hold, except you will be lifting your hips up and down instead of holding a fixed position. Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front […]

Slow V-UP Crunch

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Slow V-UP Crunch This exercise is similar to the floor crunch with feet up, but it adds extra elements of movement, control, and lower abdominal work. Basically you are doing a lower and upper abdominal exercise at the same time and you have to time them together to keep the exercise in sync. The crunch […]