Challenge Workouts

Adventure…

This summer started with the luge. Here in Calgary, we have a luge and bobsled track that was used for the 1988 Olympics. It’s still a big training center for the sport. It sounded like it would be pretty daring.

Well, it was a bit of a ‘dare-fail’. We had a great time, but it was more like a seated downhill scooter. We raced the 8 year olds to the bottom of the hill 😉

Whitewater rafting proved to be a little more adventurous.

 

And the Via Ferrata at Mt. Norquay was very adventurous:

 

 

 

 

 

 

 

 

Now this was a natural high….

And so were surf lessons in Cali, and hiking in Kananaskis…here I’m ‘planking’ with ancient Indian pictographs in the back ground. This was for my ‘plank contest’ I’m doing with my fitness boot campers ==>

What are you doing for adventure this summer?

You GOTTA be out there doing stuff, that’s the WHOLE intention of all the sweaty workouts, right?

Sure, it’s great to improve your fitness level, fit into your jeans better and get all the other health benefits of training, but one of the BIGGEST benefits to me is being functionally fit so I can take on cool challenges confidently. As we age, declining balance and coordination are big issues so I want to maintain or even improve this over time.

I don’t want to spend hours training either. I want to get the MOST out of every workout. That’s why I have my jump rope with me when ever I train.

Jump rope is brilliant for:

Better endurance and stamina – Jumping rope is super efficient. Pick up a rope and start. There’s no way you can do it for an hour like you could a slow jog. Your intensity is through the roof, so no matter what you’re training for, there’s no need to spend a ton of time doing it.

Better footwork and balance – Jumping rope FORCES you to be more conscious and aware of your feet. The more tricks you do with the jump rope, the more conscious and coordinated you have to be. This coordination development easily leads to better balance to take on any challenge in life.

Better coordination and rhythm – The repetitive motion of jump rope builds coordination and rhythm. This quickly builds muscle memory, coordination, and technique.

Improved mental awareness – Jumping rope is a ‘thinking’ exercise. You can’t just ‘go through the motions’, especially when you add tricky steps. You’ll finish your workout more clear headed.

Improved ability to stay calm – Who doesn’t have stress in their life? Jumping rope is one of the greatest stress busters around.

PLUS Jumping rope is a 3x fat burning multiplier.

According to studies published in Residents Quarterly, just ten minutes of jumping rope is MORE effective then jogging for 30 minutes.

THREE TIMES more effective.

But even BETTER, using a jump rope has also been found to reduce tension and raise energy levels. Participants in experiments at Illinois University’s Physical Fitness Research Center were studied while skipping rope 5 days a week for a ten-week period.The results? Greater leg and knee strength, better jumping ability, and faster running speed. The participants were also found to be more agile, more flexible, and their hearts were found to have become stronger.

However, here’s the BEST part…

Because of all the muscles involved in using a jump rope, you can burn a whopping 285 calories in only 15 minutes… all without unnecessary impact to your joints.

 

So that really has me jumping for joy.

 

=> Here are 41 innovative jump rope workouts

You’ll challenge yourself and get all of the health and fat-burning benefits from my Challenge Jump Rope workouts.

Here’s an example of one of the shorter workouts from the Combat Jump Rope Manual that burns 19 calories a minute.

 

Workout 1 – Warm It Up!

Set your timer for 30 seconds of work, 10 seconds transition for 8 sets:

• Jump rope – single bounce – One jump every time the rope goes under your feet
• Front plank
• Jump rope – boxer – Jump single foot side to side
• Side plank
• Jump rope – bell  – Jump forward and back, double foot
• Side plank
• Jump rope – lateral hops + burpee – Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.
• Rest

Repeat up to 4 times

Get all of my 41 workouts at my biggest discount ever:

Burn 19 calories a minute with these 41 workouts

Now I’ve just added the Jumbo Jump Rope Guide with 63+ jump rope variation video demonstrations for you so you can learn all kinds of jump rope tricks. 

Combine that with my ALL NEW ‘Combat Jump Rope Bodyweight Workouts’ and you can train like a fighter even if you never plan to step in the ring.

Use the simplest training tool ever to burn 19 calories a minute with 41 jump rope workouts you can do anywhere. 

Now here’s the best part:

Use the coupon code: JumpForJoy and save 33%

Look for this at the check out:

Oh and guess what?

If you ALREADY have the main Challenge Jump Rope program, use the coupon code JumpForMoreJoy to grab JUST the new goodies here.

Grab Combat Jump Rope and the Jumbo Jump Rope Guide with 63+ jump rope variation demo videos so YOU can continue to ‘jump for joy’ and get crazy fit.

And then consider doing some crazy adventurous things and feel free to share, I’d LOVE to hear what you’re up to. See the big comment box? Use it! 😉

Guest Post

Best “Butt Shaping” Exercise Ever 

By Kate Vidulich

Many people consider their butt a problem area… go overboard relentlessly attack it every time they hit the gym.

But when it comes to shaping your glutes…

It’s not all about doing a gazillion squats and deadlifts.

With the right exercises, anyone can have a good-looking, firmly lifted butt, and fast.

Today I’ve got a super cool move that I personally created – and will do wonders for your behind!

While I have to admit that my favorite butt shaper is still the KettleBell swing, you can actually shape an amazing butt with only bodyweight moves.

BOOM!

This simple exercise called the Single Leg Walkout to Cursty Squat.

It’s a great move for the butt muscles, but it also works the entire core, the upper back, the shoulders and the arms.

Here’s a photo of how it works…

The main coaching cues are of the exercise are:

• – Shoulders aligned with hands throughout
• – Core engaged, spine lengthened & neutral
• – Keep your planted leg knee slightly bent the entire time
• – Squeeze glute and hinge at hip to return to standing
• – Keep non-working leg off ground the entire time
• – Do all reps on one side then switch legs

I love this exercise because it involves the entire body – while targeting your glutes. So not only is it awesome for shaping your glutes, it fires up your fat-burning metabolism.

Sexy results! 😉

Did you love that “evil” exercise?

Of course you did!

But there’s more! The list of awesome butt moves goes on and on…

Get started with any of these 10 fat loss workout manuals 

Are you following a structured program right now?  If not, you need one that is going to get you excited enough to actually do to actually follow through and DO IT.

This one in particular just happens to be a SUPER cool place to start:

MRT Madness: The breakthrough 28 day metabolic resistance training program for rapid results…

You will strategically boost your metabolism to lose fat faster. No more guesswork, no more suffering, just flat out sexy results.

Plus, you’re going to be excited about your fat loss program, starting today.

Basically, that’s a bunch of awesomeness that probably won’t occur unless you make some changes to what you’re currently doing (or not doing).

If you want to re-awaken your workouts, see improvements in all areas of your fitness, and do so without any pricey gym memberships or expensive personal training sessions, this ultimate resource guide is for you.

Get your copy here, and thank me later.

=> Ultimate Accelerator Bundle (Literally worth $349.84)

Let’s rock!

Kate Vidulich, BSc, ACSM, Master CTT

Get a load of this:

This is where I chose NOT to jump 😉 I took Sam to the Via Ferrata on Mt. Norquay and he loved it.

We were right on top of the mountain here (jumping was not a good choice).

But in many other cases, you’ll find me jumping my heart out with my jump rope. (Keep reading to find out how you can save money while jumping rope too….)

Jumping rope is a 3x fat burning multiplier.

According to studies published in Residents Quarterly, just ten minutes of jumping rope is MORE effective then jogging for 30 minutes.

THREE TIMES more effective.

But even BETTER, using a jump rope has also been found to reduce tension and raise energy levels. Participants in experiments at Illinois University’s Physical Fitness Research Center were studied while skipping rope 5 days a week for a ten-week period.

The results? Greater leg and knee strength, better jumping ability, and faster running speed. The participants were also found to be more agile, more flexible, and their hearts were found to have become stronger.

However, here’s the BEST part…

Because of all the muscles involved in using a jump rope, you can burn a whopping 285 calories in only 15 minutes… all without unnecessary impact to your joints.

So that really has me jumping for joy.

=> Here are 41 innovative jump rope workouts

You’ll challenge yourself and get all of the health and fat-burning benefits from my Challenge Jump Rope workouts.

Here’s an example of one of the shorter workouts that burns 19 calories a minute.

It’s from my Jump Rope Finisher manual:

* Skipping: single leg skip 30 seconds
* One legged burpee 30 seconds
* Side plank recovery 30 seconds
* Skipping: other single leg skip 30 seconds
* Other leg one legged burpee 30 seconds
* Other side plank recovery 30 seconds

Get all of my 41 workouts at my biggest discount ever:

Burn 19 calories a minute with these 41 workouts

Now I’ve just added the Jumbo Jump Rope Guide with 63+ jump rope variation video demonstrations for you so you can learn all kinds of jump rope tricks. 

Combine that with my ALL NEW ‘Combat Jump Rope Bodyweight Workouts’ and you can train like a fighter even if you never plan to step in the ring. 

Use the simplest training tool ever to burn 19 calories a minute with 41 jump rope workouts you can do anywhere. 

Now here’s the best part:

Use the coupon code: JumpForJoy and save 33%

Look for this at the check out:

 

Oh and guess what?

If you ALREADY have the main Challenge Jump Rope program, use the coupon code JumpForMoreJoy to grab JUST the new goodies here.

Grab Combat Jump Rope and the Jumbo Jump Rope Guide with 63+ jump rope variation demo videos so YOU can continue to ‘jump for joy’ and get crazy fit.

And then consider doing crazy things like the via ferrata – but don’t get all crazy and jump from it 😉

Have you ever seen one of these?

 

That’s a sasquatch sighting and for many, you may actually see a sasquatch before you reveal your own set of these:

 

Those are my abs. I don’t need to tell you that I’m 51 (that picture was taken when I was 50, but trust me, my abs look the same).

I have access to the best of the best in fitness, and one dude that knows his stuff when it comes to abs is my friend, Tyler Bramlett. Take a look at his 3 minute ab progression below…

3 Minute Ab Progression

Guest Post
By Tyler Bramlett

You’ve probably heard by now that when it comes to ab training, sit-ups and crunches are outdated and can even be dangerous, right? The scientific research even backs this up by telling you that repetitious flexion and extension of your spine can cause disk herniation and nerve damage. Even worse, since exercises like sit-ups and crunches mainly target the vertical running rectus abdominus muscles, the reality is that overdoing exercises like sit-ups and crunches can cause muscle imbalances which ultimately limit your strength and will limit the results you are able to get from your workouts.The good news is, the latest research tells us that your abdominal muscles serve a very different purpose then we originally thought.

You see in years past, the fitness industry claimed that the purpose of your abs was to flex, extend and rotate your spine. While your abdominal muscles can certainly accomplish this task, recently we’ve discovered this to be FALSE!

The real purpose of your abdominal muscles is to RESIST flexion, extension and rotation of your spine while still being limber enough to protect it.

These findings have led us to approach ab training from a completely different angle then just a few short years ago. In fact, I’m about to share a challenging ab workout with you that seems so simple in nature, but will leave your abs screaming in agony. And the best part is, it will only take you 3 minutes or less to do.

This workout uses what I refer to as Micro Progression Technology. What this means is that every time you repeat this workout, your goal isn’t to make rapid and huge changes but rather to make seemingly unnoticeable shifts from your last workout that over the course of the next 5, 10 or even 20 workouts leave you with stronger and flatter abs without the fear of injuring your back and never having to worry about a plateau again.

All you have to do to complete this ab challenge is do the first exercise for 30 seconds using perfect form. If you complete all 30 seconds with perfect form, immediately and without rest move to the second exercise. Hold this exercise for 30 seconds again with perfect form and if you are able to complete all 30 immediately move onto the third exercise.

Continue in this manner until you either complete exercise 6 or cannot hold the exercise with perfect form any longer.

NOTE: The most important thing about this routine is your ability to do these exercises with perfect form as described, paying close attention to the abdominal activation techniques outlined in the first exercise. If you lose the ability to hold the exercise with perfect form, stop your set immediately and rest a minimum of one day between repeating the workout.

The next time you approach this workout, your only goal will be to get 5 seconds further then the last time you completed it. Remember that small steps consistently done over time produce HUGE results.

Ok, let’s get you started on this workout…

#1 – Kneeling Plank

Place elbows on the ground about shoulder width apart. Press your elbows and palms firmly to the ground. Your shoulders should be right over your elbows. Place knees on the ground to use for support in keeping your body off the ground. Keep your core tight, squeeze your glutes and generate tension in your pecs and lats by squeezing (not actually moving) your elbows towards your opposite knee. Don’t lose this core activating tension during the hold. Hold this position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#2 – 1/2 Kneeling Plank

From the kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring one leg straight while the other remains kneeling and drive the toes of your straight leg into the ground.

Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips outlined above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#3 – Plank

From the 1/2 kneeling plank position, while keeping the tension in your glutes, core, lats and pecs, bring both legs straight into the full plank position.

Hold this position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#4 – One Leg Plank

Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg about 3″ off the ground while you drive the toes of your planted leg into the ground. Make sure to keep your hips parallel to the ground.

Hold this position for 30 seconds (15 seconds each leg) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#5 – One Arm One Leg Plank

Maintaining your perfect plank position, while keeping the tension in your glutes, core, lats and pecs, shift your weight slightly and lift one leg and the opposite arm about 3″ off the ground while you drive your planted toes and elbow into the ground. Make sure to keep your hips parallel to the ground.
Hold this position for 30 seconds (15 seconds each side) using all of the core activation tips above and if you are able to hold it with perfect form, immediately and without rest go to the next exercise. If you fail to hold this exercise with perfect form for the whole 30 seconds, stop and try to add 5 seconds next time you come back.

#6 – Superman Plank

Finally, if you were able to hols the one arm one leg plank with perfect form for the whole 30 seconds, bring your hands into a push-up position and walk them out as far as you can. Press your palms and fingers firmly to the ground. Think of pulling down on the ground to activate your lats. Squeeze your glutes and keep your core tight.Hold this final position for 30 seconds using all of the core activation tips above and if you are able to hold it with perfect form for the whole 30 seconds, give yourself a high 5!

Give this 3 Minute Micro Progression Ab Workout a try and if you like the idea of using micro progressions in your ab workouts that will take you from zero to 6 pack abs then be sure to check out the new ab training system designed by myself and renowned physical therapist Dr. James Vegher.

=> Learn More About Micro Progression Technology For Your Abs By Clicking Here

Sadly I see some very bad things…

In the gym that is. 

I was squatting the other day and the fella beside was doing something, well, I’m not quite sure what it was. I believe he felt it was a squat, but it looked like a cross between a squat and a good morning…I cringed as he added more and more weight to the bar.

What should I do? I mean, I didn’t know the guy and who am I to say anything? I’m just a quiet woman in the next squat rack doing my thing. I’m sure he never even noticed me as I always just fly under the radar in the gym. I put my ear buds in and push on with my workout.

But I considered dropping my chiropractor’s card by his squat rack 😉

He was going to need it.

Part of the issue was ego. He couldn’t squat the bar with correct form let alone one plate, then a plate and a half, then two plates. Man, those were some ugly squats.

The key to success in the gym, and I’m talking LONG TERM success, is impeccable exercise form. People ask me how I continue to train like a beast at age 51: it comes down to checking your ego at the door and TRAINING SMARTER NOT HARDER…

Why do 20 sloppy reps of something, when you can do 10 perfect reps of the same exercise? If you do the exercise PROPERLY, there’s no need to do a million reps and your workout time can be cut back. It’s the ‘minimum effective dose’ that will bring you consistent results.

Your body will wear out and basically fail when you do too much, especially when form is poor. Failure can lead to injury and who wants to be sidelined? Not me.

If I were to give you my #1 secret to longevity in training, it’s precise exercise form.

With that in mind, I have a few instructional videos here for you. Often times in my fitness boot camp I’ll tell a client how to do an exercise, but it’s not until they do the exercise in the mirror that they truly see the ‘error of their ways’.

No one means to ‘cheat’ when doing a move but the body will always find the path of least resistance once fatigue sets in. Training needs to be INTENTIONAL, you need to think about what you’re doing to get the most out of your workout and remain injury free.

These videos are bodyweight exercises, but you’ll be surprised how effective they are when done correctly.

Take a look at the videos, practice in the mirror and then put the together in the workout at the end…

The mountain climber is an excellent core strengthener. It also works the triceps and shoulders. Keep the hips braced and abs tight. The glutes should be tight each time the legs come back into a plank position. The shoulders need to stay directly over the hands and head remains in neutral with the ears in line with the shoulders.

This exercise isn’t in the workout that follows, but I wanted to share it because it’s one of my favorites:

The ‘get up’ is brilliant for hitting the triceps, but also the core. Make sure to keep the hips square and control hip rotation. Get the hand right under the shoulder and keep alternating the hand that you push up on first.

The basic squat is under rated. Make sure to practice the squat in the mirror to ensure that you’re bending at the hips first, that your chest is high and that the knees track over the toes. Weight each foot evenly and instead of thinking ‘stand up!’ consider that you’re pushing the floor away from you. The head controls the spin so keep your eyes on something high. I always try to focus on where the wall and ceiling meet. The prisoner position engages the upper back. Keep the hands behind the head and the elbows back. This is a great way to hit the upper back in addition to engaging the lower body.

The push up is actually a ‘full body’ exercise when you do it properly. Make sure that you tighten the quads and glutes. Imagine that you’ll be punched in the belly so that you keep it tight. Keep the elbows in fairly tight along the sides to protect the shoulders. Focus the eyes directly in front of you keeping the ears in line with the shoulders.

The reverse lunge is often done incorrectly which can cause knee pain. The reverse lunge is actually two movements: a step back and a lowering down. Ideally you’ll get the back knee close to the ground as you step back up onto the heel of the front foot. I prefer the reverse lunge to the forward lunge as it helps keep the emphasis on engaging the hamstrings of the front leg.

Here’s a great alternative to the burpee:

This is a heart pounding non-impact exercise. Do a quarter squat then forcefully throw the arms up and extend the body fully to stand up onto the toes. Keep up a rapid pace.

Let’s put a few of these exercises together:

You’ll do 5 minutes, 5 reps of these 5 exercises:
burpee
push up shoulder touch
mountain climber (each leg)
prisoner reverse lunge (each leg)
prisoner squat

This is an AMRAP set. This means you’ll repeat these 5 exercises ‘as many rounds as possible’ in the 5 minutes.

Now, if you can, repeat this AMRAP set 2-3 more times, with a one minute rest between. Count how many rounds you get each set and try to match or beat your rounds from the previous set.

You get a full body, heart pounding workout in small space, a short time and with NO equipment. I’d say you have NO excuse NOT to do a workout when it’s as simple as this.

And that’s that. Bodyweight exercise done right.

If you like this workout, then you’ll love my Challenge Fat Loss series. You’ll train along side me and my Challenge Fat Loss trainers, rep for rep and set for set with follow along videos.