The Bombshell She-Warrior Physical Challenge consists of progressively demanding exercises, with a focus on increasing the intensity in each subsequent phase to achieve She-Warrior Peak Physical Condition.
Please choose the level BELOW 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 have been with Bombshell for Six-Months or more training consistently at a high level, have been training with HIGH INTENSITY for Over a Year and are in Good Physical Condition.
Choose this level if you have been with Bombshell for One year or more, have been training CONSISTENTLY with EXTREME HIGH INTENSITY for well OVER a Year, are in Great Physical Condition and do not have any physical limitations, balance issues or injuries.
(Challenge Weeks 3-4)
As we talked about last week, Phase Two is all about raising the INTENSITY and tapping into your inner Bombshell She-Warrior to CHALLENGE yourself. With each workout, attempt to increase the number of sets performed in timed exercises, maintain strict form, and feel yourself become stronger.
Remember to complete your Bombshell She-Warrior Circuits on your regular workout days and take rest days to allow your body to recover and perform at its best.
If Level One of this new phase feels overly demanding, that's okay. Do what you can safely and try again in a couple of days. If you are unable to finish one or more of the sequences, you have not failed; you simply have something to work toward!
Perform each exercise in order for 2-3 rounds, 3-4 times per week. 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 burn out in the first couple of days.first couple of days.
Side to Side Step Out Squats x 30 Seconds
(optional: banded above knees)
Pushups x 30 Seconds
(on feet or knees)
Sumo Stomps x 30 Seconds
Plank x 45-60 Seconds
Side to Side Step Out Squats x 1 Minute
(optional: banded above knees)
Pushups x 1 Minute
Walking Lunges x 1 Minute
Plank x 1 minute with Shoulder Taps
Pop Squats x 1 Minute
(optional: banded above knees)
Pop Pushups x 10 OR
Pushups to failure
Switch Lunges x 30 Seconds
Plank to Failure with Shoulder Taps
Having a STRONG reason for making it happen will make you MUCH less likely to throw in the towel when things get rough.
We get VERY wrapped up in thinking that if we don’t LOVE every moment of our fitness plan and every meal we eat throughout the day, that something is WRONG. NOTHING is wrong with NOT loving the process every step of the way, especially in the beginning! That is simply part of the deal. Allowing yourself to feel pride in even the SMALLEST of WINS makes those not so fun moments oh so worth it.
Don’t expect to change your life overnight. Rather, simply do what you CAN each day and then get up and do what you CAN again tomorrow. Remember, it is NOT all or nothing.
In week One we started tracking our WINNING STREAKS to SUCCESS. Keep this going! Having a VISUAL reminder of what we are working toward along with a DAILY goal is a VERY effective way to stay on track.
Let's INSPIRE ourselves AND at the same time inspire others who are STRUGGLING to make FIT happen within the scope of their busy lives! YOU are not ALONE!
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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