Unlock the Fat-Burning and Muscle Building Secrets Of Metabolic Complex Training™ and Tap Into Your Body’s Hidden Ability To Easily Strip Away Body Fat and
Build Lean Strong Muscles Fast!

If High Intensity Interval Training has left you skinny fat and feeling weak, then you’ve finally
found the solution to building a lean, rock hard body at any age (keep reading).

hamsterAn open letter to people who workout
from Shawna Kaminski, Challenge Workout Expert

There are two photos that have gone mega viral on the internet…

Have you seen them?

The first is the one to the right…

It’s one of the most popular pictures posted on social media right now… and while it’s funny, and entertaining, it does speak the truth about the current state of workout programs and the lack of results they’re producing.

Here why…

A 1998 study in the International Journal of
Sports Nutrition had a group of participants do 45 minutes of
cardio per day, 5 days per week. They followed
this protocol for 3 months.

Not surprisingly, they lost NO more weight than
those who dieted alone. Talk about a big waste of

And how about this 2007 study in the journal
Obesity which revealed that doing 60 minutes of
cardio, 6 days per week only resulted in an
average 3.5 pounds of weight loss after an entire

Losing 3.5 pounds after an entire year of hour
upon hour of daily cardio is shockingly bad. Add
that up and that’s 312 hours of cardio in a
single year. Imagine hiring a trainer for 312
hours and seeing those kind of results. Now imagine the money you wasted.

In fact, if you do the math with a below average rate of $60 per hour and you meet with your trainer 312 times, that’s $18,720 you wasted! Imagine writing a check to your worst enemy for that amount.

And of course, there is weight training, which is much better than your standard cardio…

… but how confusing is it? I’m a fitness professional (have been for over 20 years) and I still can’t wrap my head around it all.


It’s no wonder that you’re confused. One day you’re doing the right thing, and then the next day you hear that what you’re doing is completely wrong.

It has to be frustrating for you, because honestly, it’s frustrating for me.

What’s worse is that YOU KNOW that your workouts aren’t working because you can tell in the way your clothes fit, and in how you look in the mirror when you’re naked.

Am I right?

Lets face it, how you look is the ONLY legitimate way to determine if your workouts are working or not.

If your flab is hanging over your beltline, or if a well lit room exposes all of the fat and cellulite around your midsection, hips, and butt then your workouts are not working.

And don’t for a second think that men don’t have cellulite. YOU do. In fact, the “love handles” start at a man’s lower back and work their way around to the belly is made up of cellulite fat cells.

But, that’s a story for another day.

The point I’m driving home here is that 98% of all workouts fail to deliver the results you want.

And that leads me to the other picture that’s been circulating online and is being posted all over social media sites.

And that picture happens to be of me.

Here it is…


It all started when a photographer friend took a picture of me and decided to post it on his Facebook wall as part of his portfolio.

He also happened to mention that I’m 50 years old and a mother of two teens – and BANG!… the photo went viral.

All of the sudden everyone was asking me what I did to train my abs, maintain a rock hard body and sport such low body fat at the age of fifty.

I’ll tell you my secret…

What you’re about to discover is something that’s much different than what you’re doing now… it’s much simpler, but it requires that you train very hard in a short amount of time in a very specific (but simple) way.

It has worked for me for 30 years now, and it still works to this day.

I don’t get caught up in the hype and all of the “new” training programs out there… and I encourage you to do the same.

Are you ready for something COMPLETELY DIFFERENT?

Now, you have to keep an open mind. I can understand if you’re skeptical, especially since seeing all the misguided information out there from “wanna be” trainers behind keyboards.

I walk the walk, I talk the talk myself along with my thousands of readers, clients and fitness boot campers. With that being said…


It’s simple: take one barbell (or a set of dumbbells or even a kettlebell) move it around without ever putting it down and you’ll work your ENTIRE body.


There’s no fancy name for it. There’s no amazing 3-letter acronym, either.

It’s complexes. That’s it.

DON’T underestimate its power to not only get you stronger, but they will shatter any and all of your fat loss plateaus, too.

shawna2Hi, I’m Shawna Kaminski and I’m always looking for ways to add effective variety to your workouts without the “fluff”.

You need to spice up your workouts, but not for the sake of spice itself.

Your workouts need to be structured so that you get the best benefit, set your body up to burn calories (you already know this as the “afterburn”) and AVOID overuse injury.

After all, you can go into any gym and do a complex, but destroy your shoulders or other body part, possibly get injured and have minimum results. That’s why you’re here.

You’re looking for structure… something that will give you results without getting injured or without living at the gym for 90 minutes a day.

In fact, on top of quick, strength building, fat burning workouts, you’ll discover something even better about complexes…it’s a license to eat more.

Dare I say that… you bet. Remember, I’ve got 30 years under my belt to prove it. I’ve also seen it happen with my clients.

Thanks to a cranked up metabolism due to the structure of complexes, you’ll discover a hidden “loophole” in your diet. That’s the good news. Complexes are like High Intensity Interval Training (HIIT) with MORE benefits.

Let me explain…

I love HIIT, but let’s face it, you can get too much of a good thing. If you notice that you’re feeling your performance is lacking, you’re getting weaker, losing muscle and generally just looking ‘soft’, it may be time to put HIIT on vacation for a while and add more strength building to your plan. That’s where complexes come in. If you LOVE doing HIIT, but aren’t gaining the benefits of it as you think you should, complexes will solve that problem.

But Why Do Complexes? Can’t I Just Do More Cardio?

Cardio of the long, slow intensity sort is not only BORING, its counter productive. For one reason, studies have shown that appetite can be increased with low intensity cardio so you’re not only wasting your precious time, you’re setting yourself up to fail on your nutrition plan too.

On the other hand, there’s ONE secret about complexes that most people don’t even know (including trainers):

Because of the nature of the complex, you go from one exercise to the next with zero transition time. That means an elevated heart rate without any down time.

No downtime = an even FASTER metabolism

And you already know the “holy grail” of fat burning is your metabolism. If your metabolism is not at its peak… your fat burning ability is not at its peak.

They work hand in hand.

And because you’re actually using resistance, you’ll build muscle. You already know that, too. So it’s the best of all three worlds…

Boost Metabolism
Builds Muscle
Burns Fat


There MUST Be a Strategy to Your Complexes

• As a replacement for boring cardio

• As a conditioning tool for sports

• As an off-day “bonus” workout

You need to know how to put complexes together…What exercises? How many reps? How many sets?

Let me explain…

Despite the fact that they’re named ‘complexes’, movements done in a complex should be fairly simple. Stick to the basics. Your primary concern is to maintain exercise FORM. In general, ensure that exercise form is never compromised.

To add additional challenge, add load or reduce rest instead of increasing speed on exercises. You see, this is the #1 mistake you see in gyms all over the world when it comes to complexes.

“You Must Go Faster” is the mantra… and it’s a disaster wreaking havoc on your core, back and shoulders.

Usually what will happen in an effort to improve number of reps or rounds, you’ll shortchange yourself in terms of workout form. This not only lessens the effectiveness of your workout, it sets you up for injury. You’ll want to use a full range of motion on all exercises, quality reps over quantity of reps is your goal.

hesdoingcomplexesSome complexes are done AMRAP (As Many Reps as Possible) style or with timed sets.

BUT, BE CAREFUL. DO NOT to rush these complexes. A worthy goal would be to match the number of rounds you’ve previously done with a heavier load instead of increasing the number of reps or rounds.

There are many benefits of complexes, one of which is the time the workout takes to do. No one can ever use the excuse that they don’t have ‘time’ to do a workout. A super effective fat burning, muscle building and fat blasting workout can be accomplished in less than 20 minutes…

… when the workout structure is right and I’ve got you covered here. Read on…

Since the nature of complexes is such that there’s little rest between exercises, you significantly lighten the load on all lifts. This provides an opportunity to perfect lifting technique while still providing a challenge for you body.

A complex will work more specifically on muscular strength and endurance. You’ll surprise yourself at how ‘heavy’ relatively light weights will feel in the midst of a complex workout.

Like I said ealier… the exercises are simple… but the workouts are HARD. But I can promise you this, they will strip off body fat and build rock solid muscles in no time flat.

See, when doing a complex, your muscles fatigue in a way that they wouldn’t if you were doing a single movement. That’s what complexes are all about – pick up the weight and working the entire body through multiple exercises without ever putting the weight down.

So, you’ll add load, you’ll build muscle, but you’ll need significantly LESS weight than with typical lifting because once you pick up that load you’re not going to put it down until you finish the total body complex set that I’ve designed for you.

This allows you to train with very little equipment and still get amazing results. You can get away with a few sets of dumbbells, possibly one barbell and a kettlebell.

Who needs all that equipment and weight in a gym?

4 Powerful Tips on How to Transform Your Body with Complexes

Hard lifts first

Avoiding injury is KEY to any program. I’ve got you covered here. You’ll perform the more difficult lifts earlier in the complex to avoid injury or sloppy technique. You’ll need more strength and concentration for more technically difficult exercises; I’ve put them in the complex at the start or just after a rest in the series so you can do these with precision.


Up and down

On full body complexes, you’lI alternate upper and lower body exercises so that you can give your grip a rest.

This is just one “hidden gem” inside my complexes so that you can squeeze out 1-2 more quality reps, taxing your muscles more so that you BURN more.

When alternating between upper and lower body exercises, half the body ‘rests’ while the other half of the body works. By the end of the workout, you’ll be able to demand more from yourself. I refer to this as workout density: getting more work done in less time.


Limit upper body complexes

Typically you will be limited by grip strength when doing upper body complexes exclusively. The upper body doesn’t have the same endurance as the lower body.

You’ll see that upper body exercises are certainly thrown into a complex, but I’ve concentrated on full body complexes or even lower body complexes since the lower body tends to be able to tolerate complex work better. You’ll get a better workout and have a lowered injury risk rate when you stick to full body or lower body complexes.

This is probably one of the biggest mistakes I see in those popular complex “classes”. I’ll show you just the right combination of exercises to get maximum results.



This is really the “secret sauce” to a structured complex.

Movements need to flow from one to the next. You’ll notice that with my complexes, that one exercise flows fairly seamlessly into the other. You won’t have to put a bar down and go find a pull up bar or set of DB’s. Each exercise leads to the next and there will be a minimal amount of time needed to change exercises. Maintaining a good rhythm in the complex is important.

Load it up

When I considered flow, I wanted to ensure that you wouldn’t have to stop to load or unload weights. That would really kill the workout if you had to continually stop.

That rips out the BEST benefit of a complex. You don’t want that.

workingout4Whether you’re doing a DB, BB or even KB exercise, you’ll see that you’ll use pre-fatiguing techniques so that on some lifts a lighter load will feel significantly heavier due to the order of the exercises.

Typically the load for the complex will be limited by the weakest exercise, which is often an upper body exercise. For example, what you can bicep curl and squat will vary drastically. I use complex movements versus single joint movements for this reason. However, on occasion, you’ll see that I’ve thrown in some single joint exercises. These tend to be less exhausting and are almost like active rest in the set.

Now, I’ll cut to the chase and tell you that you may not be ready for complexes. So before you read on, I’ll need two commitments from you, OK?

#1 – Your form must be SPOT ON. I take issue with other fitness programs that encourage poor form in an effort to beat a previous record. (You probably know what I’m talking about here.)

Don’t be that person.

# 2 – Use the load I recommend so that you don’t hurt yourself, but at the same time, you won’t reach for the pink vinyl 3-pound dumbbells that you see on TV. Like anything else, fitness doesn’t happen by just going through the motions. You need to push the weight all the while keeping principle one (FORM) in mind.

If you’re still with me, you now have every reason to get started right now with Complexes just like these people…


I was looking for a safe, effective way to add in some Cross Fit style workouts to my Suspension Training, for at home, or when I’m in the gym.

Shawna sent me these complexes, and said “try these Dan, with or without your Suspension Training, your going to love them.”


I couldn’t believe how much I sweat, how awesome my body felt, and all in less then 20 min.

These Challenge Complexes make me feel like a true Olympian, and I can do them at home or the gym. The perfect fit, thanks for the NEW exercise goodies,
Shawna 🙂

Dan Long
Suspension Revolution

Mark Shirley

Dear Shawna:

I wanted to take this opportunity to thank you for the Complex Challenge program. It has proven to be a valuable educational tool for me as well as my patients. I use your program in several venues. Personally, it has helped me develop a peak level of fitness never before achieved. It allows a beneficial interaction between the follow-along videos and my patients who are interested in a higher level of health and fitness. In addition, it provides valuable information that I give to my fellow members of the U.S. Air Force Reserve. Also, it has proven very beneficial for many of the local amateur and professional mixed martial arts (MMA) fighters who are my patients. My background includes the following:

1. I am a board certified osteopathic Family Medicine & Sports Medicine physician (D.O.)

2. Certified Strength & Conditioning Specialist with the National Strength & Conditioning Association (N.S.C.A.)

3. Certified Health/Fitness Instructor with the American College of Sports Medicine (A.C.S.M.)

4. Certified Ringside Physician with the A.C.S.M.

5. 5th Degree Black Belt in Taekwondo (35 years experience) and former nationally ranked Taekwondo competitor.

6. Lieutenant Colonel and Flight Surgeon with the U.S. Air Force Reserve, 934th Aeromedical Staging Squadron, Minneapolis, MN.

7. Bachelor of Science degree in Exercise Science from the University of Nebraska – Omaha (U.N.O.).

8. Owner/Operator of Shirley Clinic in Omaha, NE, providing primary care, preventive medicine, osteopathic spinal manipulation, nutrition and exercise counseling and instruction to my patients.

9. Associate Team Physician for all men’s/women’s sports at U.N.O.

My point in giving you my background is that, despite my experience in many arenas, there was always a “missing link” in that the instruction and advice I gave to my patients was very fragmented and incomplete. The initial gap was bridged with the “Challenge Fat Loss” program and was then solidified with the “Complex Challenge.” I refer my patients to your website. We then review the videos at a follow-up appointment. The nutritional info along with the videos provide a step-wise approach that is both easy to follow and extremely effective.
Again, on behalf of my patients and myself, I thank you for such a valuable teaching tool !

Best in health,

Mark E. Shirley, D.O., C.S.C.S.
Sports Medicine
Family Medicine
Lt. Col. & Flight Surgeon, U.S. Air Force Reserve


Challenge Complexes is Shawna’s latest and greatest of the Challenge Series… and let me say, she has knocked this one out of THE Park! I am an avid user of the Olympic lifts and this has increased my workout efficiency tremendously!

-Jason Klein, Performance Enhancement Specialist

lisabullock“I’m a huge fan of Shawna’s work and when I heard she was working on a series of Complex Challenges I was really excited! These fire up calorie burning and fitness like nobody’s business! They’re amazing fun and they’re so time efficient it’s ridiculous! My personal favourite is the “Woman Up” challenge (and not just because of the name!) – my fave exercises in one workout, yay! And I AM IN LOVE with the option of the Oly lift challenges

Keep the challenges coming Shawna – loving it!”
Lisa Bullock

travisShawna K has done it again with Challenge Complexes. One of my favorite ways to train is with complexes as they’re one of the most effective modes of training that hits strength, power, and conditioning work all in one. With complexes, expect to shred fat while building lean muscle and serious amounts of endurance not only physically, but mentally as well. Shawna has done an excellent job at putting together a lot of high quality and highly challenging complexes that you’ll love (and hate at the same time).

Travis Stoetzel

kateShawna K is back at it again! I’m a huge fan of doing complexes to condition your entire body and replace mind numbing intervals and cardio.My clients love these too, and they match perfectly with my training philosophies. Plus your workout is over in 15-20 minutes, which totally rocks!It’s easy to get stuck in a rut when you’re doing conditioning workouts… and these will add some awesome variety and challenge and FUN to your workouts.

Kate Vidulich
Exercise Physiologist

Shane“Fast, Fun, and Effective!  That’s the only way to describe the system developed by Shawna.  Challenge Complexes is a scientifically backed system that will help you develop your best body ever.Don’t think you have time to workout?  Think again.  In less than 20 minutes, I’m having the best fat-burning workouts of my life.  If you take your workouts seriously, you NEED to follow this program!”

Shane McDavid

This was me at 50 years old, just over a year ago (Nov 12/2012).


I was 30 pounds overweight, depressed, and felt worse than I’d ever felt in my life. I was so deeply unhappy and unhealthy that I remember I virtually HURT inside and out. Life just seemed painful…and then I was introduced to Shawna and her Challenge Workouts.

For me, what really resonated when I saw her was that we were virtually the same age. And you’ve seen her, right? Something about the picture of her and what “I” saw in my mirror did not fit. I realized I had let AGE be an excuse as to why I was not looking my best. I was too old to look like that, right? I was too old to have that much energy, right? I was past the age where I should care about looking like that, right? Shawna’s ability to “walk the walk” and be her best was right there in front of me to prove my assumptions wrong. My denial was shattered. Shawna made me see that age is NO EXCUSE and that fitness and health (and all the subsequent happiness that comes with them) are goals worth striving for no matter how old you are.

So I started doing Challenge Workouts and each time she developed a new program, I took it on. I have to say, I love ALL her programs…but these Challenge Complexes that I’ve been doing for the past couple of months are over the top efficient and effective, never boring, and guaranteed to kick up your fat loss furnace! And I love that I’ve been able to do them all over the world. They fit nicely into my iPhone Dropbox and I take them and my skipping rope along with me wherever I am in the world. Shawna has virtually accompanied me to Maui, Positano, Rome, Venice, London on multiple occassions, all over Scotland, and even VEGAS…all in the last year. And I never gained a pound…regardless of my “nutritional explorations” abroad. In fact, over the first 15 weeks I lost 30 pounds and countless inches…and I’ve kept them off!

This is me today (Dec 05/2013)

Judy- Challenge Complex Testimonial

I’m 51 years old, fit, confident, and happier than I’ve been in years. Was this easy? No! There is work involved that no one can skip through (unless it’s Challenge Jump Rope!). But Shawna was there every step of the way to encourage me, push me when I needed pushing, and even threaten to jump on a plane and find me in Vegas if I didn’t check in. (psst…because of this I got to eyeball Tim McGraw and his band in the gym in our hotel…the side benefits of fitness are truly magical some days!).

So I’m here to ask you, if you’re using age as an excuse please reconsider that thought process. The joy of being healthy, happy, and in great shape far outweigh the work it takes to get there. Thank you so much Shawna for all your help with my journey!


jasonkleinBarbell and dumbell complexes were actually a big part of my training routine in my pro football days.I have gotten away from them recently, but as with several of Shawna’s other programs, Challenge Complexes has given me a ton of new ideas to use in both my own workouts and my boot campers.Plus I love the bonus kettlebell complexes, too 🙂

Thanks Shawna for creating such an awesome and unique resource!

Forest Vance

mariaWhat impresses me so much about Shawna’s Challenge Complexes program is the attention to detail, the balance in the programs and the scalability.Here attention to detail and coaching help you use perfect form so you are getting the maximum benefit out of every single rep.The balance in the program makes sure you are not overdeveloping certain areas of your body, while allowing others to whither. This is also a key element in reducing injuries.

Her use of scalability in the sets and reps let you go with an intensity that gets you an awesome workout, while working with proper form.

It’s not by accident that Shawna has had a long and successful career as a trainer, she knows how to give you what you need to achieve your fitness goals while keeping it fun and challenging so you are motivated to stick with the program.

Maria Mountain, MSc, CSCS
Certified Exercise Physiologist

Peg S. says: “I never get bored, and that makes me want to keep going.”
Paulann W.: “I was amazed at how fast I progressed with Challenge Complexes.”
Karrie H. says: “What a great workout. Let’s do it again!”

gordonMy students need variety to keep them inspired, and challenging exercises to keep the results coming. Shawna’s Complexes totally fill the bill. Whether you’re looking for a program for rapid results at home, or you are a fitness instructor who wants an exciting, effective program for clients, you will be delighted with Challenge Complexes.

Catherine Gordon A.C.E., Certified Turbulence Trainer

Shawna’s Challenge Complexes is the ultimate workout guide to gaining strength, muscle, and burning the fat off. This program offers insane complexes that will leave you excited for the next time your next workout. Not only have I personally used Shawna’s Challenge Complexes for my own athletic training as a fighter, but I have used them with all my clients. When I use them with my clients, they kind of hate me during the intense workout, but love me after because they feel they really got their butts kicked.In the first few short weeks that I used these complexes in my own program, I instantly noticed my strength increase and saw my body starting to get ripped. I know that these Challenge Complexes will forever be a staple in my training programs.

Adam Blackwell, CFT
Body Transformation Expert

how do I get great legs niall daryl“Shawna K never ceases to disappoint. We were looking for something to take our workouts to the next level and we swapped in Shawna’s challenge complexes for our usual cardio sessions. I thought our workouts were high intensity before!Not only did we see personal transformations but our clients in the studio did as well. If you’re looking for the next leg up to your transformation, look no further.”

Niall Traynor & Daryl Devonish

Here’s how you’ll transform your body:



Fast Action bonus

Age is NOT an excuse for belly fat! Shawna shares some of her favorite Challenge Fat Loss style workouts to kick YOUR belly fat to the curb. Get a month of home workouts that use a minimum of space, time and equipment.

Listen, you can be rock hard and super lean at practically any age. What’s more YOU DESERVE to be in the best shape of your life.

I know that you workout hard, and now you can do add complex workouts to your training program and get amazing results.

An athletic body, strong solid muscles, lean and defined abs can be yours. I’m living proof of that!

Order Challenge Complex now while it’s still on sale because it won’t be available at this price for too much longer.


That’s my guarantee to you.

Get Challenge Complex and try it for eight weeks, and if in that time you’re not utterly blown away by the results that you’re getting then let me know and I’ll give you a full refund, no questions asked, and you can still keep the program as my gift to you.

I don’t know of any other workout program that will make that offer. But I will, because I believe in the program that much. And I also believe that if Challenge Complex isn’t right for you, then you deserve your money back.


Shawna Kaminski

Frequently Asked Questions

Question: I’m just a beginner. Will this program be too hard for me?

Answer: Absolutely NOT. The coaching videos will teach you all you need to know to use this program effectively and safely.  If you know BASIC weightlifting moves, you will excel at Challenge Complexes.

Question: I don’t know ANY Olympic lifts. Can I still do this program?

Answer: Yes! Olympic lifts are technical and difficult (although extremely effective when put in a complex). Challenge Complexes do NOT rely on Olympic style lifts.

Question: Do I need a lot of equipment to do these workouts?

Answer: NO! These workouts are designed for you to do in a small space, such as your living room. You will need one barbell, one set of dumb bells and one kettle bell. A pull up bar is optional. There are a ton of bodyweight exercises; some workouts require an optional inexpensive jump rope too.

Question: How long until my program is shipped to me?

Answer: NOTHING is shipped and you don’t have to wait for anything. You’ll have INSTANT access to everything including the coaching videos that you can watch online or save to your computer to use when you don’t have access to the internet. You can even burn the videos onto DVD.

Question: I’ve tried a bunch of programs in the past that over-promised and under-delivered, why should I spend even more money on your program?

Answer: Listen, this is a program like no other. I have 50 years of experience under my belt. I’ve experimented on my own body and I have hundreds of clients that have succeeded with my coaching. If you want to continue to do the same thing, then you can expect the same results. But if you’re ready to shake things up, and do things a little differently, you can expect BIG results in a short amount of time. It won’t be easy though. You’ll be required to work hard and sweat, but the good news is that your sweat sessions are done in 20 minutes or less. When you pair this up with SENSIBLE eating, your success is guaranteed. Plus you can test-drive the program and if you’re not completely satisfied, you can get a full refund. I stand behind my word on that.

Challenge yourself and your body! Get Challenge Complex now and become the most athletic version of yourself in just a few short weeks!

For Techinal and Product Support Please Contact support@challengeworkouts.com

Note: Due to recent statements from the FTC, it is required that we identify what a “typical” result is. The harsh truth is that most people never do anything with the products they buy, so most of the time, their typical results are zero. You are the main element of your success! They worked hard, and earned their results. As with any nutrition program, consult with your doctor before the initiation of any dietary change you're concerned about."

Note: Upon purchase, you will be given instant access! This is a virtual product, that can be conveniently downloaded or accessed anywhere with an internet connection. No hard product will be shipped.

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