Workouts | challengeworkouts.com

Dedicated to Treadmill Lovers….

As you may know, I’ve voiced my disdain for the treadmill long and loudly for quite some time and recently I’ve enjoyed eating a little crow 😉

It seems that the treadmill is NO different than my beloved burpee or jump rope for that matter when it’s used ‘properly’. And by ‘properly’, what I mean is, for you to do exercises OTHER than just forward running at a steady pace on the dang thing.

I decided to start to make some videos for you because I don’t think my treadmill ideas were catching on – I think I’ve conditioned you to be so ‘treadmill adverse’ that when you see the word, your mind switches off and you start doing burpees…right?

And to be completely honest, I’ll never replace my beloved burpee with the treadmill, but, believe it or not, there are SOME people that actually despise burpees (I know, crazy right?) and they LOVE the treadmill, so this is dedicated to them.

So if you secretly have a treadmill hiding in your basement, it’s time to dust it off…

Here’s a video where I explain a fun workout for the treadmill. BUT, if you don’t have a treadmill (like me), then just replace the treadmill set with jump rope or, you guessed it, a minute of burpees.

To recap, here’s the workout….

Do one minute of a forward run at a RPE of 7 (*RPE is your ‘rate of perceived exertion on a scale of 10)
Do 10 prisoner squats on the rails
Use the timer to time yourself doing 30 seconds of pulsing squats
Jump off the treadmill, do 10 decline push ups.
Repeat the pattern where by you’ll do the minute run, 9 prisoner squats, 30 sec pulsing squat, 9 decline push ups….all the way to 1 rep of each exercise (so the run and the pulsing squat set stays the same).

Got it?

That’s a cool one right?

If you like that one, you’ll love this ===>

For only $9 you’ll get the ONLY treadmill program that incorporates muscle-toning bodyweight exercises along with fat blasting effective treadmill intervals.

21 all new workouts that require only the treadmill, body weight and just 20 minutes

Workouts can be geared to those who’ve never run a step in their lives OR to the experienced runner because of a little secret something called ‘RPE’. This is a secret code used to determine intensity. Since all workouts are geared around ‘RPE’, ANYONE, (from a Grandma to an Olympic athlete), can use these 21 bodyweight exercise and Treadmill Fat Loss workouts to torch fat, get fitter than ever and HAVE FUN!

Oh yes, and you’ll get those cool bonuses like the exercise library and 10 never seen before workouts in the Ab Definition 2.0 Bonus too 😉

Grab Treadmill Fat Loss here before the price goes up (That’s only 29 cents a workout….man, what am I thinking?)

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St. Paddy’s Day Stair Workout

It’s St. Patrick’s Day and in honor of all my Irish friends, I have the perfect workout for you.

Obviously, it’d be best if you were running up these green stairs today, but if you aren’t in the mood to re-decorate, go ahead and just wear something green while running any set of stairs 😉

I must give credit where credit is due, and for this workout it’s to my longest standing VIP coaching client, Suzy. She’s uber cool and she’s had amazing results with me – you can check out her story here (this was just her start).

She now comes up with some of the coolest workouts and this one is a classic….

Here’s what you need:

A green set of stairs
Okay, if you can’t have green stairs, go put on green socks or something
Be prepared to turn green…

All set?

Here we go:

1 burpee – run 1 set of stairs, walk return down
2 burpees – run 2 sets of stairs, walk return down
3 burpees – run 3 sets of stairs, walk return down

Get the pattern?

10 burpees – run 10 sets of stairs, walk return down

That’s it!

I won’t give any further reference to my bestie Suzy for fear that you’ll track her down and pinch (spelled ‘p-u-n-c-h’) her. But I will pass on your thanks 😉

If you want more cool stuff like this, Suzy was inspired by Challenge Burpee (77+ burpee variations and cool workouts like this) along with my latest Challenge Fit Club workouts that she test drove.

My Challenge Fit Club program has seven 21 day modules that center around the ‘challenge’ theme.

Lotsa fun stuff in both of these programs.

Oh ya, it’s your lucky day – use the coupon code ‘Yayforburpees‘ and get 30% off my Challenge Burpee program just cuz I love ya!

Happy St. Patrick’s Day!

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Reverse Aging – Here’s How

How old are you? Wait, that’s a trick question because there are actually two types of aging.

One is your chronological age, which you’ll find on your birth certificate. The other is your biological age which is how old your CELLS are.

If you’ve done things right, these numbers can be completely different and you can look and feel years younger than your actual age…Sadly of course the converse is true as well.

If you want to defy your chronological age, then you’ll want to use these anti aging tips…they’re easy to do, cost you basically nothing and the return on your investment is immeasurable. Remember, I’m in my 50’s, and not to brag, but you’d never know it to see me here ====>

Start these anti aging tips NOW…

Tip #1 Move (Don’t panic – I’ll show you how)

If you sit still, your body will age faster. You were born to move.

Stop moving and you start dying. Cells atrophy, functional mobility is lost and aging and decay take over.

However, you need to avoid exercising TOO much. Doing too much of the wrong exercise is STRESSFUL for your body and it starts to age you pre-maturely too.

Just the right amount of movement will deliver anti-aging benefits and will take only about 20 minutes per day a few times a week. Anyone can find 20 minutes to reap the anti aging benefits this sort of exercise provides.

If you’ve been sitting down too long, or if you’re doing TOO much exercise, you’ll see just the right age appropriate movement here.

Tip #2 Eat This Not That

I have good news and bad news here. First the bad news…

Sad but true, the #1 food that ages you the MOST is sugar. You’ll also be surprised at all the places you’ll find sugar. It’s not just in the usual suspects (candy bars and soda), but you’ll find a ton of sugar in processed foods and other unexpected places.

Make it a habit of reading labels and try to keep your intake of sugar to less than 15 grams per serving of any given food.

Now the good news….You can stop the low fat craze and load up on healthy fats for an anti-aging boost. When you eat delicious, healthy fats like avocado, coconut and olive oil…you’re giving your cells the fuel they need to grow young.

You’ll find the right nutrition to help you feel energized and even drop a few pounds here.

Tip #3 It’s All in Your Mind

Age is JUST a number – stop thinking like an old person. Remember when you do things right, your chronological age can actually be fairly irrelevant when your cells think they’re much younger.

Age appropriate movement and correct eating, no matter if you’re 30, 40 or 50+ is really the fountain of youth. It’s working for me and I’ve been told I look 15 years younger.

You can too.

More good news: I have a Customer Appreciation Sale on right now – I’ve helped over 2000 women with my Female Fat Loss Over 40 and 20 Minute Anti Aging Solution programs. I’m on a mission to help 10,000 women look and feel 10-20 years younger.

In the 20 Minute Anti Aging Solution program I lay out exactly what you need to do to defy age like I have. This is the perfect program, with follow along videos, for anyone that’s been a little sedentary and needs to get moving again.

Oh, and you’ll save 85% when you grab it before Monday, March 16^th.

50 is the new 30, thanks to the 20 Minute Anti Aging Solution.

Find out how you can easily look 10-20 years younger in only about 20 minutes a day here.

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Burpee Fun (But Keep Your Pants ON!)

There have been a few occasions where it appears that I’ve gone the clothing optional route….

<===Like here

When I got those peach colored tights I never thought it’d look like I was naked 😉

And yes, I’m actually wearing pants in this video….

I’ve started doing handstand burpees after one of my VIP coaching clients started going wild with burpee variations (thank you Kate!).

This is one of my favorite burpee variations and I always include them on a chest or shoulder day because they trash my triceps. My goal is to get 5 of them in a row without my feet touching the wall – I’m getting better, but I’m still a little chicken to do them in the middle of the room just yet 😉

Here’s a little routine that I’ll often do on a shoulder focused day:

DB lateral raises (10 reps)
DB shoulder press (8-10 reps)
5 burpee handstands
100 jump ropes (you’d be surprised at how jump rope rotations hit the shoulders when you’re fatigued!)
Repeat 3-5 times

That is super fun – and it’s always good to keep your pants on (and maybe even your shirt tucked in so you don’t flash your belly ;))

Another fun one I did was inspired by another favorite coaching client, Suzie. She did this workout with jumping rope between squat sets, but I chose to use burpees. You’ll see I added both variations below so you can pick your poison:

1 burpee (or 10 jump ropes) ==>1 BB squat
2 burpees (or 20 jump ropes) ==> BB 2 squats
3 burpees (or 30 jump ropes) ==> 3 BB squats
Continue to 10 burpess (or 100 jump ropes) ==> 10 BB squats
Then go back down the ladder to finish with 1 burpee (or 10 jump ropes) ==>1 BB squat

This workout took me 20:48 and I used 95lbs. One of the hardest things with this style of metabolic resistance training is choosing the weight. You want to choose a weight that you can easily get 15-20 reps with. I’m on the road to recovery from a knee injury, so I went conservatively. It’s best to err on the side of caution and keep the reps super clean. I added the push up with the burpee as well.

I love love love burpees when added to strength training – it adds so much intensity and can shorten your workout time (cuz seriously, who can do hours of burpees?)

If you want more burpee ideas and the Big Book of Beautiful Burpees with more than 77 burpee variations, then head to Challenge Burpee.

<===You can also save 33% when you use the coupon ‘Yayforburpees‘

You’ll love the metabolic resistance training and burpee workouts. You’ll find lots of variation and videos to inspire your workouts.

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Bad News About Consistent Training

Have you been diligent and consistent with your workouts? (I’ve got a cool finisher style workout at the end of this post that you’ll want to try).

The bad news about your consistent workouts is that your body is bent on adapting and if you’re doing the SAME workouts, the best you’ll do is stay the same.

While staying the same isn’t all bad, if you’re training, I’m sure you’ll want to make progress. You want your body to look like you’re putting in the sweat, right?What I’m talking about is called ‘exercise adaptation’. It’s your enemy… and it’s what you DON’T want.

This is how ‘dreaded’ exercise adaptation is defined: Adaptation refers to your body’s physiological response to training. When you do new exercises or load your body in a different way, your body reacts by increasing it’s ability to cope with that new stress. It’s a good idea to change the frequency, intensity, time and type of exercise you do periodically to avoid plateaus and continue challenging your body.

Did you see that?

You need to CHALLENGE your body if you want to CHANGE it.

Need a challenge? Try this.

How would you like to get a NEW challenge every 21 days? One that includes five workouts to help you improve your strength and endurance.

You’ll also get follow along videos so that you’ll have expert instruction with NEW workouts to do right at home, or on holiday, at the office, where ever you find yourself with a minimum amount of time, space and equipment.

You’ll get each module delivered to your inbox every 21 days so you’ll have 5 new workouts to look forward to every 3 weeks: (enable images)

You don’t have to ‘go it alone’.Folks are raving about Challenge Fit Club, like Meryl:

I love the Challenge Fit Club workouts! Overall I’ve lost 10 inches and 7 pounds. My clothes fit better, but most importantly I feel better.

And Judy:

I love the variety with the timed and AMRAP options so I can decide how I want my workout to go on any given day. There’s very little equipment needed for those of us who train at home so we don’t need a full gym to enjoy a great workout.

And Kate:

I really enjoyed the challenge of competing with myself each week and getting progressively stronger and fitter. I noticed big improvements with strength and endurance and I can now bang out 10 pull ups! Keep the modules coming Shawna!

Studies show that those with support are much more likely to meet their goals. Let me train along side you to challenge you to do your best.The cool thing is that when you focus on the ‘challenge’ your body will magically transform.

Well, we know it’s not really magic – it’s hard work and sweat, but trust me, you’ll love every workout and all the variety along the way.

Check out Challenge Fit Club and watch your body transform.