CALENDAR CHALENGE
We’re rolling into the second half of the Bombshell Challenge.
Are you training HARD enough?
Is your intensity on point?
Are you doing what it actually takes to create a true transformation?
In Week 5, it’s time to turn up the HEAT. We’re dialing in our training intensity and learning how to push with purpose and make every rep count.
Let’s make sure every minute in the gym moves you closer to your Bombshell Transformation. 💥
Last week, we checked in to see where we stand at Four-Weeks.
This week? We’re on a mission to crush that number and blow past your original goal.
After your 60 seconds are up, push through 3 MORE REPS of each exercise.
Need a quick breather? No problem. Catch it, then finish strong.
For this Fitness Assessment, you will chart how many of each of the following exercises you can complete in 60 seconds.
You are not competing against ANYONE except yourself, so HAVE FUN, stay SAFE, and listen to your body at all times!
It does NOT matter if the number you finish is ONE or TWO or 1/2 of a Repetition! It is a START and THAT is all that MATTERS, that YOU are STARTING something to IMPROVE yourself, improve your HEALTH, and improve your LIFE!
Let’s clear this up:
Sweat ≠ Intensity
Soreness ≠ Progress
Social media might have you thinking a drenched tank top or sore muscles = a great workout. Not so fast! 👇
It’s influenced by genetics, hydration, training style, and even climate, not effort.
You were sore doing less when you first started! Over time, your body adapts—and that soreness fades, even as your strength grows.
So… how do you REALLY know if you're training with the right intensity to spark true change?
Ask yourself:
Was there at least one moment during your workout where you were safely out of breath, or couldn’t squeeze out one more rep with good form?
That moment matters.
Intensity = Transformation.
Let’s train with intention this week and make every session COUNT. 🔥
During a true high-intensity set, your heart rate should climb and you should feel slightly out of breath, that’s how you know you’re pushing.
💡 But here’s the key:
You should also recover fairly quickly once the set ends.
If your heart rate doesn’t rise or you’re not even a little winded, you’re not training hard enough.
If you’re taking too long to catch your breath afterward or feel weak, you may have pushed too far.
The sweet spot?
Challenge yourself, then recover strong.
That’s how you build endurance, strength, and results. 💥
You should finish your workout feeling physically challenged, a little tired, but overall, energized, accomplished, and proud.
💥 You should want to come back and do it again tomorrow.
If you walk out feeling like you could do the whole workout over again…
👉 You didn’t push hard enough.
If you’re completely wiped out, struggling to function, or overly fatigued…
👉 You went too far.
The goal?
Train with intensity—but stay in the zone where progress thrives.
Strong. Spent. And ready for more. 🔁
When you’re truly pushing yourself, workouts that once felt tough will start to feel easier.
✅ That same weight? Feels lighter.
✅ That speed or rep count? Feels smoother.
That’s your sign it’s working.
But it’s also your cue:
To keep PROGRESSING, you need to raise the intensity with more weight, more reps, more challenge, to hit that same edge and keep evolving.
Growth lives just outside your comfort zone. 💪
Many Bombshells think that not finishing every rep means they’re “failing.”
🚫 FALSE. That could NOT be more wrong.
In fact, if you’re training with the right intensity, those last few reps should feel TOUGH, like a real fight to finish while keeping solid form.
✅ If you struggle through the final reps,
✅ If the last 1–2 reps are nearly impossible (but still safe + clean),
👉 You havepicked the right weight. That’s where growth happens.
Easy reps don’t change your body, challenging ones do. 💥
If you’re scrolling between sets, planning your grocery list mid-rep, or chatting during cardio, it’s time for a reality check.
Distractions = Diluted Results.
Your transformation requires focus, intensity, and presence in every rep, every set, every step.
💥 The gym is your time.
💥 Your goals deserve your full attention.
LOCK IN. SHOW UP. TUNE OUT the noise.
You’re not here to coast.
You’re here to CRUSH IT. 💪
This week, it’s all about intention and intensity.
You’ve learned what real effort looks like, now it’s time to get honest with yourself:
💭 Are you choosing weights that are too light?
💭 Just going through the motions to “check the box”?
💭 Letting distractions steal your focus during workouts?
Whatever’s holding you back, it is time to cut it loose.
No more half-effort. No more comfort zone.
It’s time to show up like the TRUE ATHLETE you are BECOMING.
CAUTION: If at any time you feel pain, faint, dizzy, nauseous, muscle weakness, experience elevated heart rate or any other adverse physical symptoms please STOP workout immediately and consult your Healthcare Provider. Do NOT push yourself past SAFE limits or to the point of exhaustion or pain.
This week, we want to SEE how you are turning up the heat!
On your personal social media and the Calendar Challenge Page, post the following:
Let’s motivate the ENTIRE Bombshell Sisterhood to LEVEL UP. 💥
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