“Every big change starts with a small step. I am ready.”
Reflect on why you started. Overcome self-doubt and take the first step toward transformation.
The Bombshell She–Warrior Physical
Please choose one level where you think you may be, and feel free to work UP if you need more of a Challenge or move down if the workout is too intense.
If you do not know which level to choose, choose the LOWER level until you know you can raise your intensity. You may find that you go up and down in Levels throughout The Challenge based on the Week/Day.
Choose this level if you are NEW to Bombshell, have been training for less than a year, currently train at moderate intensity OR are a NEW exerciser.
Choose this level if you've been with Bombshell for 6+ months, training consistently at a high level and with HIGH INTENSITY for over a year and are in good physical condition.
Choose this level if you've trained with Bombshell for over a year, maintain consistent high-intensity workouts, are in excellent physical condition, and have no injuries or limitations.
(Challenge Weeks 1-2)
Phase One is designed to get you BACK in action after the Holidays. It is crafted to begin your journey with minimal intensity and work your way up as your body adapts to the extra movement.
If these Exercise Sequences are not overly demanding, no problem! This Challenge is comprised of 8-Weeks of PROGRESSIVE overload that will become more difficult as we complete each phase.
If Level One of these Exercises is overly demanding, it's ok! Do what you can SAFELY then do what you can safely AGAIN in a couple of days. If you are unable to finish one or more of the Sequences, you have NOT failed Bombshell, YOU simply have something to work toward!
Perform Each Exercise in order 2-3 rounds, 3-4 times per each 7-Days. Some days you may only be able to complete the circuit once, other days you may find you can complete more rounds. This is all about PROGRESSION, so take your time and don't go NUTS and burn out in the first week. It is NOT all or nothing!
CAUTION: IMMEDIATELY discontinue any exercises causing pain, discomfort, weakness, balance issues or instability of any kind. Do NOT perform any exercises which you are NOT prepared or in physical condition to perform. ONLY push yourself to the point of challenge NOT exhaustion.
Bodyweight Sumo Squats x 10
Pushups x 10 (On feet OR knees)
Sumo Stomps x 10 (5 each leg)
Plank x 30 Seconds
Bodyweight Sumo Squats x 30 Seconds
Pushups x 30 Seconds (On feet OR knees)
Sumo Stomps x 30 Seconds
Plank x 1 minute
Bodyweight Sumo Squats x 1 Minute
Pushups x 1 Minute
Sumo Stomps x 1 Minute
Plank to Failure
WHAT one goal, dream, WISH makes your heart soar and your feet tingle when you think of ACHIEVING it? What do you SEE at the Finish Line that gets you EXCITED?
Take a few moments to write DOWN this GOAL and WHY you are EXCITED to achieve it.
What about this SPECIFIC goal is SO very important to you and HOW do you expect the OUTCOME to alter in your life?
Even when we know what the FINISH LINE looks like, we often have trouble defining the JOURNEY within the scope of our daily lives.
To find SUCCESS it takes DAILY BEHAVIORS that MATCH what it takes to REACH your goal. These behaviors can NOT be a complete 360 ALTERATION from your daily life. Rather, in order to STICK, they must fit within the SCOPE of your daily life.
During Week One, take some time to write about what your “AVERAGE PERFECT DAY” would look like. If you are writing this manually, be sure to leave some ROOM at the TOP and the bottom of the page.
Focus on what your perfect day looks like without any added extras or surprises (so no winning the lottery or suddenly having a household staff of 10 to take care of your housework!)
The idea here is to create a detailed list of what a perfect AVERAGE day in YOUR LIFE looks like, step by step, that includes BEHAVIORS that LEAD toward REACHING your GOAL.
The perfect time for waking up and what that looks like – do you read for 20 minutes before getting up? Cuddle with your partner? Do you meditate or practice mindfulness to start the day or do you hop right out of bed ready to rock?
What do you do once you’re out of bed? Do you make coffee and breakfast or take a shower? Do you pick out your outfit for the day and pack your gym bag or did you do that the night before? Do you go straight to the Gym, go to work or drop the kids off at school? Is there music, the radio, morning TV in the background? Are the curtains or window blinds open fully or do you prefer them closed while you get ready?
What happens next? Do you go to work and what does that look like? Whom do you engage with? What does your workspace look like?
Are you at home with the kids? What do you do with them? What activities or adventures do you do together?
When do you eat your meals throughout the day and what does that look like? Are you cooking your meals or eating your premade meal prep? Do you grab and go or sit down and eat?
And so on.
Create a day you will never get bored of, that you could happily repeat five or seven days a week. Create an ‘Average Perfect Day’ for your work day and your downtime days, with or without your partner or kids.
Really think about the individual behaviors that go into that day.
As you complete this exercise, what you will begin to see clearly are simple daily habits you can start taking CONSISTENT action on RIGHT NOW to get you closer to your idea of a perfectly average day that leads to SUCCESS.
When you have made a few SMALL adjustments in behavior and they begin to become automatic, look at this outline again and add in a couple more to your day and repeat.
As we know, the PERFECT day rarely if EVER happens, BUT if you plan for success and make HABITS that LEAD to success, you can get as close as possible and subsequently make PROGRESS toward those goals! Before you know it, your LESS than PERFECT AVERAGE day will STILL be a WIN!
DISCLAIMER! A FAR from perfect day even with the BEST of intentions is NOT a failure! RATHER, it is an OPPORTUNITY to learn how to ADJUST when things go awry and get in what you CAN. It’s all about doing your BEST today despite cirumstances and then getting up and doing your BEST again tomorrow.
Now that you have outlined YOUR perfect day within the scope of YOUR life you can CONFIRM that success IS possible for YOU!
Step Three is to write down below the outline of your perfect average day, how you will FEEL once you have LIVED in a way to REACH your goals and have FOUND the Success you crave!
How will you FEEL when you reach that goal, what emotions, what pride, what feeling of accomplishment will SPILL out of you. Go to the END of your Journey and describe the FEELING of finding SUCCESS that YOU and YOU ALONE created by making the necessary behaviors FOR your success, simply PART of your AVERAGE day.
From here, go back to Step ONE and at the TOP of the description of your Average Perfect day where you left space, write your NAME and what you ARE when you accomplish your goal.
Example: I am Mary Smith and I am FIT!
NOW you have gone FULL CIRCLE Bombshell! You have DEFINED your Goal, you have made a PLAN of action that fits with YOUR daily life and you have CONFIRMED that THIS is who you ARE!
Take this snapshot of YOUR life WITH you into the Bombshell She-Warrior Challenge and REPEAT your CONFIRMATION MANTRA throughout your day EACH day.
You ARE a Bombshell She-Warrior and you ARE capable of reaching your Goals!! I can’t WAIT to see where YOU go from here!
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
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