DB backup from server without access to Admin Console

[vi]

what is the most efficient way to back up a FM db on a FM11 Server when we have no access to the Admin Console (invalid password), but still have access through FM directly (open external sources)? 

We have been unable to get any response from the hosting company in weeks for that issue and worry that soon the whole thing will shut down. We have been keeping updates for the individual tables, but of course, that will result in a lot of effort when relocating to a new host.