Question: I’m age 50 and quite lean. I’m looking to put on mass, will Challenge Complexes do the trick? Heidi

Answer: I’ve maintained my muscle and strength doing complexes. To be honest, it’s difficult to promise that at age 50 (and being a woman) that you’ll put on ‘mass’. I actually won’t make that promise with ANY program at this point in your life. I’m sorry. I’d say if any program would be LIKELY to add mass, this one is a great option. I don’t want to discourage you at all, but I will not make a promise that I can’t keep. When testing this program, my clients leaned out and so it appeared that they became more muscular. But I can’t say that they added slabs of muscle to their frame. I hope that makes sense and you give the program a good try.

Question: How many days do you think I should train? Do you believe in over training? Doug

Answer: I do something every day. When workouts are under 30 minutes I don’t believe you will over train. It depends on your fitness level to start, those new to fitness may do what I call ‘active recovery’ on days when they aren’t doing a short (30 min or less) intense workout. Active recovery could be something like hiking, a walk, recreational bike riding, anything that involves movement. Hope that helps Doug.

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Question: I have a couple of questions about the Challenge Complexes Program Read the rest of this entry »

I’m in Miami with of 50+ of the best trainers around. We get together a few times a year to share how we help clients, what programs we work, what strategies and best practices get the best results. I was one of four that had opportunity to teach which was super fun.

The reason I’m telling you about who I’m hanging out with is not to brag or anything.

The reason I’m sharing this with you is I want to share a very important lesson I’ve learned about being successful.

It doesn’t matter where you’re looking for success. It could be with your business, your fitness, your nutrition or anything really.

When you surround yourself with success, you have a much better chance of being successful yourself.

Let’s talk about this in regard to your weight.

Have you read this?

An obesity study in the New England Journal of Medicine, revealed that people were most likely to become obese when a friend became obese. In fact, it increased one’s chances of becoming obese by 57 percent.

The greatest influence of all was between mutual close friends. If one became obese, the other had a 171 percent increased chance of becoming obese too.

Interesting right? If weight is an issue for you, it makes you want to look around at the people you’re surrounding yourself with.

If you’re looking to drop some pounds, you don’t have to have skinny – minny friends, but you do need to surround yourself with people with similar goals or at the very least people that support your goals.

Here’s some tough love that’s helped me:

I seriously consider who I surround myself with and I actually ‘unfriend’ those that don’t support me or if they are sabotaging my goals. I’ll do my best to support the goals of those in my life. If I look at those that I spend the most time with, I surround myself with people that I respect, are positive and want to emulate.

Of course there will always be those in my life that I can’t ‘unfriend’, but I’ll keep them a little at a distance.

Consider this with your fat loss.

Are people constantly tempting you with unhealthy food? Distracting you from your workout? Telling you ‘you don’t need to change’ (when you know that you’d be happier and healthier if you did).

If this is the case, maybe it’s time to reconsider who you spend the most time with.

I know it’s tough, but being unhealthy is even tougher.

And speaking of weight…

If you want to jump start your fat loss NOW, I have a healthy solution for you. If you want to lose as much fat as humanly possible in ONE week – safely and effectively – just follow the 5 steps my friend Shaun Hadsall has for you on this page.

Warning: While the steps are PROVEN to yield extremely rapid fat loss, it requires some work on your part so be prepared.

Even better still, get some social support, follow these 5 steps together with a friend and you’ll ensure your chances of success.

Read the 5 steps here.

Question: Quick question about Challenge Complexes just for clarification purposes. I’m currently doing the DB complexes. So I pick one video and complete it to the fullest then I’m done. I’ve been dying to find a workout in under 30 minutes as I have a super busy schedule but now that I have it I’m afraid it won’t be enough. I’d live to lose my skinny fat and gain leanness and muscle. Thanks. You’re awesome!

Answer: I know it’s a hard thing to wrap your head around, training for only 20-30 min instead of longer. But you really just need to give it a go, give it your all and see your results.

If you have gas in the tank at the end of your 30 min, then you know you need to train harder. It will take a bit of adjustment to understand the intensity necessary to benefit from the shorter workout, but once you get a sense of the intensity needed, you’ll realize that that time investment is enough. All the best, keep me posted.

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Question: You have 2 programs, the Challenge Fat Loss and Challenge Complex. I am trying to determine the main difference. Based on corporate life style I like the idea of doing the 20 to 30 minutes a day. Not apposed to weight lighting I have dumbbells and kettle bells at home. I’m a 53 year old male about 60 lbs overweight health is very good other then the weight and a slow metabolism. Any suggestion or notes of main difference of programs appreciated.

Answer: Both programs, Challenge Fat Loss and Challenge Complexes will work well for fat loss.

The Challenge Complexes  program is a bit more advanced in terms of exercises. You will string a bunch of exercises together using either a barbell, DB’s or KB. This plan has coaching videos to intro the workout and then you do the workout on your own.

Challenge Fat Loss is a full video follow along program so you’ll get more support. You’ll need some equipment, but only basic home stuff (DB’s possibly a KB, a pull up bar). Both programs are challenging, thus the name. You’ll find more modifications in the Challenge Fat Loss plan because I walk you through everything.

It’s really a matter of preference Both plans have workouts that are 20 min and under, both will raise your metabolism and build muscle. Challenge Fat loss has a bit more impact since you’ll be jumping rope and doing burpees etc, that sort of thing. Not sure if that helps or not. What can I say? I love both plans and use both  methods in my training. The workouts are fun with lots of variety. You could actually use both at the same time. Do 3 Challenge Fat Loss workouts per week and pepper in a complex twice.

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Question: What is a spider crawl? Pj

Answer: Here you go Pj:

The idea is to keep the hips low and bring the foot up to the hand. This works the core and opens up the hips.

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Question: I’m new to challenge workouts. Burpees are tough so I’m wondering if i should do them everyday and how many should I try to do per set. How many sets per session? I’m a 55 yr old guy that’s been doing the long boring cardio and a few weights for yrs. Can’t get rid of or even trim down the love handles. I want to shave a few inches off my 36” waist. What are your recommendations. Thanks for your program.

Answer: I laughed at your comment 😉 Yes, burpees are tough compared to boring cardio, but they work.  You didn’t mention what program you have or maybe you’ve just found my blog? You’ll find 50+ variations including video demos of how to modify the burpee in Challenge Burpee.

Hope that helps. When in doubt, do burpees.

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Question: Should I eat before I train? And if so, what??

Answer: As for a protein drink, it’s best to have it after with a little carbs. You want a small insulin spike AFTER the workout to help with recovery and you won’t be apt to put on fat at this time. This is the only time of day that a rise in insulin is okay. You can’t lose fat in the presence of insulin, but at this time it helps with muscle building and recovery.

It depends on your energy levels as to whether you should train on an empty stomach or not. It’s often an individual thing. If you get nauseated from eating it’s obviously not a good idea, or you need to find something to eat that won’t turn your stomach. You need to have enough energy to get you thru your workout without getting light headed or dizzy and give you energy to finish.

My suggestion if you eat before your train is to have protein and slow digesting carbs 2-3 hours before your workout.

My favorite protein is Biotrust vanilla. I’ll either put it in some Greek yogurt with some berries, or blend it up in a shake with some berries. It’s quality tasty protein that is slow digesting and easy on the tummy. If you’re choosing a different brand than Biotrust, make sure that you buy a small quantity at first and test it out. Some brands are straight up nasty, they’ll upset your stomach and the ingredients are pretty questionable.

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Okay, I’ll leave you with a bodyweight workout today. This one is pretty demanding since it’s got everyone’s favorite: the burpee 😉

You’re free to swap in jump rope or full body extensions or any other HIIT option you’d like in place of the burpee if you get burpee’d out (is that even possible? who doesn’t love copious amounts of burpees?)

Just a minute
Advanced: 1 min/10 sec
Intermediate: 45 sec/10 sec
Beginner: 30 sec/10 sec
Do three rounds

• burpee
• push up
• burpee
• prisoner squat
• burpee
• super man

Rest 30 sec
*burpee alternatives: full body extension, burpee walk out, double jump burpee, frogger burpee, 5 jacks + burpee (find more than 50+ options here)

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If you’re new to my blog, you’ll want to check out all my programs in the Challenge workout series.

You’ll find them ALL on this page.

It’s only a few sleeps till Christmas….a big day with huge expectations…and some disappointments for many.

Now, I’m the last person to be negative, but over the years, there’s something that I’ve learned about these sorts of things. I’d prefer to remind myself that Christmas (or any holiday for that matter) is just one day. If everything doesn’t go swimmingly as planned, or if my life, family or celebrations aren’t perfect, it’s okay. I need to be grateful for the day anyway, just like any other day.

As a rule, I wake up every day and go through a mental check list of all the good things in my life. I go to bed doing the same. I focus on all the things ‘I have’ and don’t think about the things I don’t ‘have’. Practicing gratitude has been the key to the overall quality of life I experience day in and day out. Of course there are some days when being grateful is a real chore, but these are the times that I need to focus even more on appreciating things.

So, if Christmas and the holidays gets overwhelming, give my strategy of being grateful a try. It really helps me.

PS. I’m really grateful for YOU. Thank you for allowing me into your life. I really appreciate the opportunity to share my fitness stuff with you to help you reach your goals 🙂

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Okay, onto the Q n A for the week…lots of questions about the Challenge Complexes program. Be sure to use the Challenge Workouts Facebook page to get a quick answer to your question that everyone can benefit from too.

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Question: I have a small workout space in my home, what’s the best equipment to get? Read the rest of this entry »

Question: I am really interested in your new Challenge Complexes but I have a question first.  All I have is an EZ Bar that I bought three or four years ago.  Can I use the EZ Bar in place of a barbell?  I can’t really afford to go out and buy a bar – especially at Christmas time. I hope you’re staying warm.  And I loved your photo of Sev in his sweater.  But I have to say, I don’t like winter, I hate the cold!  Anyway, stay warm.  Thank you for all you do for us! Rebekah

Answer: Yes, you could easily use an EZ bar with Challenge Complexes and you prob already have a set of DB’s. There are also 8 KB complexes if you have a KB.

PS. I’m sick of winter already and it’s only the start. It’s been about -20C to -40C for a week, today it’s a bit warmer but snowing and blowing. Wow, you’d think I’d get used to this. Sev isn’t impressed, but Hannah and I keep reminding him that it’s much better here than in the ditch he was in last year. He agrees 😉

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Question: I think your Total Body Barbell Challenge Complexes are awesome. I was showing the video to my wife this morning. She would like to know how much weight you were lifting in the video? I couldn’t answer that. I told my wife she should go through the routine using a broomstick or steel pipe. Start light, you don’t want to get hurt. (She is 58) Mitch

Answer: Thanks for your question, I don’t want to intimidate anyone. A broomstick or steel pipe is a great start for beginners. Since I did several videos on filming days (15+) I needed to keep the weight light, that bar is only 35lbs. I love the rubber bumper plates because they don’t damage the floor. All the best to you and your wife with Challenge Complexes.

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Question: I want to use your Challenge Complexes. I have the DB, no problem, and I can purchase a kettleball – but what weight would be good to start?  12-15?

And then onto the Barbell, I do not have one and I am assuming if I get a barbell, I will also need weights. I have a limited space at home and so many DB that I don’t really want to purchase a bar and all the weights. So, do I need the barbell and weights, just a barbell or can I do the exercises by subbing DB when it calls for barbell???  Thanks.

Answer: The weight you should use for your dumb bells should be what you can lift overhead for 10 reps (10th rep can be a challenge). I’d probaby get a 15-20 lb kb to start (for a woman), 25-30 lb (for a man).

I checked the BB complexes and you can use DB’s for everything except the following and you will make these substitutions:

• ab roll out – stability ball roll out or plank reach
• inverted row – bent over row
• Back squat – do a goblet squat
• prone windshield wiper – hanging windshield wiper or spider crawl

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Question: I’ve just bought Challenge Complexes, which I want to put to good use.  I only have the opportunity to do workouts Monday to Friday, due to having a 3 year old who hangs off me all the time, so weekends are out.

Could I use a dumb bell for the kettle bell challengers and I don’t have kettle bells? I don’t own a barbell, so can only do the dumb bell challengers and the anti-aging workouts.  Can I put these two workout together and do them for 5 days in a row? If so, how should I go about it eg what order? Tracy

Answer: I wouldn’t suggest that you use a DB with the KB workouts, you have 27 complexes to use your DB’s with. I’ve assessed the BB complexes and noticed that you can swap out all the BB exercises with DB ones (see above answer). When you get a KB you’ll have some cool workouts to do and Chris provides excellent instruction to beginners too.

I would do one of the workouts daily, keep your workouts to 30 min or less. If you want to combine a complex and an anti aging workout, you can, but I’d suggest going harder at one or the other, increase the sets or rounds to make a 30 min workout (if you’re set on a longer workout since most are <20 min).

Taking the weekends off is totally fine, especially since you won’t be lounging around with a 3 year old to chase.

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Question: I would love to try your barbell, kettlebell and dumbbell workouts because I have a genetic disorder that keeps me skinny fat so bodyweight exercises don’t work all that well.  However I have bad knees (not an injury just weak supporting muscles), will it be safe for me to exercise with those weights? Janine

Answer: Janine, Challenge Complexes will be ideal for you. The good thing about complexes are that they are low-impact and that will help your knees. The key is to use appropriate loads. You obviously aren’t going to start with a ton of weight, choose a weight that you can do for 8-10 reps on the weakest link in the complex. So, for example, if your weakest move is a shoulder press, choose a weight that you can do on that move for 8-10 reps. This will be a little light for other moves in the complex, but that’s okay. Due to the nature of the complex, with moves flowing from one to the next, that weight will appear heavier than it really is.

Another thing to be aware of is your squat form. Whether you’re doing a bodyweight squat, prisoner squat, goblet squat, back squat, front squat or over head squat, your form needs to be spot on. The cues for all are the same, take the example for the front squat:

Front squat

• Stand with legs hip width apart
• Bar needs to be held high on the chest, weight is NOT held with the hands
• Elbows held are up high
• Sit butt down as if sitting in a chair
• Keep abs tight and eyes up
• Push off heels to return to standing position

Always load on top of the hips in a squat. Bend at the hip first, then the knee. Don’t let the knees drift over the toes and always try to be able to wiggle the toes to ensure the weight is on the heels.

Modify depth, especially at first. Work within a pain free area and gradually increase depth. It’s safe to go ‘ass to grass’ as many say, but only once you’ve worked into that deep range of motion.

Get a sample workout and free report to learn more about Challenge Complexes here.

You can grab Challenge Complexes here. If you find they aren’t working for you, the best thing is that you have a 60 day money back guarantee.

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Question: I just bought Challenge Complexes.  I thought it would be all follow along, telling me exactly what work out to do each day for at least a month. I thought it would have a video showing each exercise. I am in excellent shape but have no time to figure out my program. I want it laid out for me and then I will do it. I don’t have a motivation problem. Can you please help me?

Answer: Have you read the beginning of the program? It lays out how to use the program and it gives you a few options depending on your fitness level, goals and time. If you watch the short coaching video it will show you how to do each exercise and how each workout is laid out. There are a few decisions that you need to make regarding the program, but once you read the intro to the manual it’s quite simple. My goal with my programming is educate and I like my clients to understand what you’re doing and the basic reasons why. As much as I’d like you to be my customer forever, my goal is to give you wings so that you can make some intelligent decisions as to what’s right for you. I hope this helps. The nature of online programs is that you’ll have to read the program and make a few decisions.

Question: I am now getting 4 copies of the e-mails you send… Is there a way to correct that so I only get one? Thanks, Barbara

Answer: Barb, My apologies if this past week you’re getting duplicate emails. If you’ve purchased more than one program from me you’re on more than one registration list. This is helpful when I update specific programs.

Thanks for your understanding here, you can always delete the extra’s as long as you read it once as I try to have relevant things in my emails for you.

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Challenge Complexes can be done with a variety of equipment including a barbell, DB’s, KB’s or even with suspension straps. Here’s a fun workout to do with a suspension trainer:

Get in the Flow (Ladder set)

Body weight warm up 2 min

Start on the weak side, so the squat jumps, rows and chest presses then do the reps on the strong side. Do 10 reps of each:

• One legged RDL to reverse lunge (use TRX handles for balance)
• Squat jumps
• Low Row
• Chest press
• One legged RDL to reverse lunge (other side)
• Squat jumps
• Low Row
• Chest press

Do 10 reps, then 8 reps, then 6, then 4, then 2. (Optional: work back up the ladder.)

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You’ll want to grab these for only $19 before Friday, December 13th at midnight. At less than 70 cents a workout, you can’t go wrong.