CALENDAR CHALENGE
Now that we are moving into the second half of the Bombshell Challenge, HOW do we KNOW if we are TRAINING HARD enough and with the CORRECT amount of intensity to create our TRANSFORMATION?
Last Week, we ASSESSED where we ARE half-way through the Challenge. THIS week we are going to work on IMPROVING that number and REACHING and even EXCEEDING our original Goal.
Perform the Fitness Challenge again this week and strive to hit at LEAST what you hit last week as far as number of repetitions within the 60-second window.
Once your 60-Seconds have passed do THREE MORE repetitions of EACH exercise. If you have to take a BREAK after the 60-seconds, NO WORRIES! Just ADD them on when you have recovered and are able.
Let’s see if we can IMPROVE a few reps this week as we move into the SECOND HALF of our Challenge!!!
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!
Tip: It’s not all being SORE after a workout or how much you SWEAT!
All over the internet you see Influencers showing off their profuse sweat as an indicator of a hard workout. NOT SO FAST! Genetic differences, hydration, type of training and climate can ALL determine sweat volume, so it is NOT a good indicator of exercise intensity.
NEITHER is being SORE! When you first started training, you likely got VERY sore for doing LESS than you are doing TODAY! THAT is because soreness dissipates over time and after you have been training for quite awhile becoming sore is actually quite difficult.
Was there at least ONCE during your workout that you felt safely out of breath or that you could not complete ONE more repetition without losing good form?
During an effective workout, you should hit this point at least once, and more often as you become more EXPERIENCED in the Gym.
During a high intensity set you should feel your heart rate raise to a safe elevated level and you will be somewhat out of breath. BUT, you will RECOVER pretty quickly. If you do NOT feel your heart rate go up during the set or if you do not become slightly out of breath, you are not training intensely enough. If you take a long time to RECOVER to normal levels after you finish the set, you pushed it too hard.
At the end of your workout you should feel physically drained but GOOD, you should feel tired but ACCOMPLISHED and WANTING to do it again the next day.
If you feel like you could go out and do another entire workout, you definitely did not work hard enough. On the flip side, if you feel like you can’t perform normal tasks or you are exhausted, you did too much.
If you are PUSHING yourself, a weight you have previously lifted OR a speed you have previously utilized will become EASIER and you will have to RAISE the intensity to feel the SAME level of difficulty as you did at the lower level.
MANY Bombshells mistakingly think that if they can not finish ALL of the Repetitions listed on their plan that they are quote: “failing”.
THIS could NOT be further from the truth!
In ANY set, in order to be training intensely enough, the last few repetitions should be TOUGH to perform while maintaining GOOD form.
If you can not finish the last repetition or even the last COUPLE of repetitions in any given set while keeping good form, OR if they are VERY difficult WHILE maintaining good form, you have chosen the CORRECT weight!
If you find yourself playing on social media between sets, thinking about your grocery list in the middle of your repetitions or chatting with a friend while in the middle of cardio, it is time for YOU to STOP the DISTRACTIONS and start to FOCUS!!
Consider the above points concerning exercise intensity and write down which intensity points you perhaps aren’t hitting HARD enough.
Are you choosing a weight that is TOO light?
Are you simply going through the motions?
What about distractions, are you tuning out the WORLD and focusing on your training?
Whatever is DAMPENING your INTENSITY, let’s turn up the HEAT this week and light that FIRE!!
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.
On your Personal Social Media and/or The Calendar Challenge Page, post the following:
DISCLAIMER: To qualify for the Weekly Prizes, your Social Media MUST be public so we can find your posted content. The hashtags below MUST be used on every week’s engagement challenge to qualify for a prize!
#BombshellFitness #BombshellChallenge #BombshellInc #TeamBombshell #ThatBombshellLife #BombshellEvents #8WeekChallenge #TransformationChallenge #Transformation
Subscribe our newsletter to get latest news and update from us.
Copyright © 2024 BOMBSHELL Inc. All rights reserved.
Get the latest updates, tips, and exclusive content delivered right to your inbox. Sign up for our newsletter to stay motivated, informed, and inspired on your health and fitness journey.
