Monday Kaminski Workout: Bodyweight Challenge RIST and FUW 1

This one is from an email Shawna Kaminski sent yesterday.  It’s a bear of a workout, and perfect for those of you who like to stretch yourselves to the absolute limit.

Here’s the text version:

“This workout is a 'RIST & FUW' type workout.

RIST - reps in specific time
FUW - finish up with

Here's what you'll do:

Set your clock for 1:15/05, do the following:

15 prisoner squats FUW plank alt leg lift

10 burpees FUW side plank

15 per side mtn climber FUW side plank

10 wall stick up FUW plank saw rest 30 sec

7 per leg RDL FUW wide outs

penquins 15 per side FUW skater

7 per side get ups FUW side squat walks

10 per side wood chops FUW skater

shoe touch FUW burpee

Feel free to repeat these sets for a longer workout, the key is to GO HARD no matter how many sets you do, work at your own pace.”

You can do this workout on your own, or follow along with Shawna as she does the entire workout on the vid here.

 

Bodyweight Challenge RIST and FUW 1

Give this one a shot and let me know what you think.  And as always – pass it on!

 

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Yes, those are HER abs, it's not photo shopped

Hey y’all!

For those of you who might have missed yesterday’s post, this is Shawna Kaminski (the 50-year old gal in the photo below).  Shawna uses her body as a testing ground for her workouts, (along with the thousands of clients she trains worldwide).

She's redefining age by proving you can be lean, athletic, and have killer abs at any age.

Shawna is hands down the oldest hard body I know. It’s hard to believe that Shawna is 50 by looking at the photo? She obviously knows what she's doing. 

Here's her secret training program

And she's done it again. She's come out with a new twist on an old training concept: it's 'complexes' now.

If you think you know about complexes, think again, you'll find new and different barbell and dumbbell combinations and you'll even get some bonus kettlebell complexes in her plan.

Take a look at Challenge Complexes and you'll find workouts like:

· Enough Already

· Rack It!

· Monkey on Your Back

· Challenge Limbo

· Never Quit

· I Dare Ya

· Make That a Combo

· Man Up!

· Meat and Potato Complex

Keeping your workouts full of fresh ideas will keep your results coming.

For LESS THAN ONE THIRD of the price of a session with a mediocre trainer, you can have a plan created by a trainer with international accolades and status, one that has a proven track record for getting results.

Grab Challenge Complexes before the price more than doubles at midnight tonight.

The good news is that if you find the plan isn't right for you, you've got a 100% money back guarantee. But I'll guarantee you this: if you give her plan the old college try, you'll be more than pleasantly surprised.

Here's what you'll get:

 

17 BB complexes

-use a single barbell to Boost Metabolism, Build Muscle and Burn Fat

-learn the most effective lifts to safely get an intense workout in 20 min or less

-use BASIC and simple barbell moves to achieve your strength and fat loss goals

-replace HIIT with amazing strength building workouts

-perfect lifting technique while burning fat

-avoid getting 'skinny fat' by maintaining and adding sexy, lean muscle tone

-maintain and improve your strength by incorporating challenge complexes

-use as a stand alone workout or incorporate into your program as 'cardio' or on your day off

10 DB complexes

-add even MORE variety by using a single set of dumb bells to boost your metabolism, build muscle and burn away fat

-avoid useless and boring gym machines by using only ONE set of dumb bells and a small space

-train ANYWHERE for 20 minutes or less and achieve your fitness goals

PLUS... you'll get a bonus training program that's going to blow you away. Take a look at it here.

Anyway!  I wanted to give you a heads up on her latest program.  You really can’t beat the deal, especially when you can get your money back if you don’t like it.  I bet you won’t want a refund. 

Have a great week!

Yochana

 

PS. The sale is DONE at midnight tonight and then the price doubles, so check out Challenge Complexes here and pick it up before midnight.  It’d make a super gift for yourself or for a friend!

 

 

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Fantastic workout to try!

Hey y’all! 

Wow!  It’s been one tough week.  I had a mini-stroke last month, and I’m still battling some of the side-effects.  Today has been pretty good.  I was able to get in a bit of ab work, and my flat bands. 

Anyway!  I’ve got something great for you!   

Shawna asked me to share this workout program with you - it's from her Challenge Complexes program.

You can check out the workout below, but first I wanted to tell you a bit about this style of workout because it's unlike anything you're doing now.

There's a trick to putting together 'complex' workouts. Often times trainers try to make things challenging by putting together impossible exercise combinations. Shawna says that complex workouts really need to be simple in their design so as not to cause strain on certain muscle groups and to ensure you stay injury free.

That's what I love about her workouts: safe, effective and fun. They're full of variety and challenges but they aren't 'impossible'. Shawna is as experienced a trainer as they come. She's in incredible shape at 50 and uses complexes in her training. Trust me, since I’m 53 and she’s 50, I’m more than willing to do what she says now.  (It’s a never trust anyone under 50 thing. LOL)

Okay, so here's the workout:

Let's Get This Started (Reps and rounds)

Equipment: dumb bells

Choose a weight that you can use for ALL exercises.

Do 8 reps of each exercise. Try not to put the DB's down the entire set, do 6 rounds. Time your workout, match the time with increased load the next time out:

· DB push up (hands on dumb bells)

· Spider crawl (per leg)

· Weighted burpee (squat thrust to deadlift)

· High pull

· Front squat push press

· Rest 30 seconds to one minute

Do 6 rounds

Have fun with that one and make sure to check out her plan.

BTW get Challenge Complexes for just $19 this week. That works out to about 70 cents a workout.

PS:  Take a look in the upper right hand corner. See the Complexes freebie?  Download it and give it shot!  And as always, don’t forget to pass this on to your friends!

 

 

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Wednesday No Excuses…

Check out the free gift below the pic!

My gift to you! A free Challenge Complexes Workout Report!  Click me!

 

 

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Tuesday Workout! Quickie Challenge Fat Loss DB Complex

Grab your dumbbells and let's rock! Don’t forget to share it with your friends.  :)

Need a Quickie Challenge Fat Loss DB Complex

 

 

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Challenge Jump Rope Day!

So far this week, I've posted videos on: upper back, abs, and a dumbbell workout. I say we mix it up today with this one - JUMP ROPE!!!

Here's the game plan:

Jump rope 30 seconds

Reverse prisoner lunges 30 seconds

Jump rope 30 seconds

3 pt push ups 30 seconds

Jump rope 30 seconds

Recovery plank 30 seconds with or without alternate leg raise

3 - 5 sets.

Check out the vid below, and as always, if you liked today's workout pass it on to a friend!

Also, you can check out Shawna Kaminski's Challenge Jump Rope workouts here: Challenge Workouts.

PS:  If you don’t have a jump rope, use an invisible one! 

 

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Bodyweight workout special!

Hey guys!  I’ve got a brutal workout for you that I just received in an email from Craig Ballantyne.  Give this one a try!

Craig’s Tuscan – Energy Bodyweight Workout Routine

The 4 – minute pushup test.  How many can you do?

Followed by an excellent “Bodyweight Countdown Ladder” workout.

Prisoner Squat – 20 reps

Close-grip Pushup – 20 reps

Alternating Lunges – 20 reps per side

Mountain Climbers – 20 reps per side

Do each exercise without resting between them.  In the next round, do 19 reps per move, and so on until you count all the way down to just 1 rep.  This should take about 25 minutes.

You could also start at 15 reps (intermediate) or 10 reps (beginner, with NO lunges).

Alternatively, you could do an ascending ladder for some of the exercises, starting at 1 rep and counting up with each set.

The variety in exercises and rep ranges is almost endless.

If you have any friends you think might enjoy this workout, send ‘em along!  Why not compete against each other and see how you do! 

Also, something I really encourage you to do is check out Shawna Kaminski’s and Kate Vidulich’s workout programs.  You can do them anywhere from 8 – 20 minutes, and play mix and match.  It’s impossible to get bored with their routines. 

 

 

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Legs shaking like a leaf…

Me and heights have never gotten along.  I remember being in the hay loft when I was little and being terrified to come down.  When I look at the height now, I crack up laughing.  It’s nothing.  But when you’re little, it’s a million miles high.

I haven’t changed when it comes to heights.  So, when I read Shawna Kaminski’s blog post this morning about doing a rope challenge that was 50’ in the air – my legs went weak and are practically shaking like a leaf. 

But!  I thought of some of you who visit my blog and are mudder fans.  Check out the article.  You’re gonna love it!  Challenging Heights.

[pic borrowed from her blog]

 

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