Perform each weekly exercise sequence 2-4 times within the scope of each week.
The Bombshell She-Warrior Physical Challenge consists of engaging in progressively demanding exercises, with a focus on increasing the intensity in each subsequent phase to emerge in She-Warrior Peak Physical Condition.
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.
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 7-8)
Congratulations Bombshell She-Warrior YOU have made it to PHASE FOUR!
Phase 4 is where you allow your Bombshell She-Warrior to ROAR! You have come SO far in only a few short weeks and THIS is where we see what we are CAPABLE of when we UNLEASH our inner Bombshell WARRIOR!
There are some jumping movements included in Phase Four. If you are unable to perform any of them as written, please feel free to perform the motion without the jump.
Bench Over Squats x 60 Seconds
Burpee x 30 Seconds
Duck Walk x 45 Seconds
Plank x 60 Seconds
Walk Out Pushups x 30 Seconds
Wide High Jump x 30 Seconds
Battle Ropes x 30 Seconds
Pull Ups x AMRAP
Plank Jumping Feet in and Out x 30 seconds
Burpee with a Pushup - 30 Seconds
Box Jump x 10
Switch Lunge x 30 Seconds
Battle Ropes x 45 Seconds
Pull Ups x AMRAP
Dirty Seal 30 "steps" followed by 10 Pushup
Congratulations, Bombshell She-Warrior! You have officially made it to the FINAL PHASE of the Bombshell She-Warrior Challenge!
As we enter these final weeks, you may be feeling a mix of excitement of a Goal met, and uncertainty about what comes next. It’s natural, when we set out to conquer a challenge, we envision the thrill of reaching new heights. However, as we’ve discussed throughout this journey, success isn’t just about the destination, it’s about how we show up every single day and feel the JOY of victory in EVERY step.
What many don’t realize is that once we finish one of these AMAZING Challenges, we can experience an unexpected sense of loss. The drive that once fueled us, the high-pressure intensity, the adrenaline rush of checking in with the She-Warrior Challenge Group daily, the relentless pursuit of victory, may suddenly be missing. Without a definitive “end goal” to chase, it’s easy to feel unmotivated.
So how do we keep the Bombshell She-Warrior lifestyle alive and thriving long after the Challenge ends? Let’s dive in.
Acknowledging that the next phase will be different is crucial. The initial rush of progress often brings fast, dramatic results, but as your fitness level increases, the changes will naturally slow down. That doesn’t mean progress has stopped, it means you’re leveling up!
Instead of getting discouraged, shift your mindset: The longer you stay on this path, the more refined, powerful, and unstoppable you become. Stay patient, stay focused, and trust the process.
At the beginning of this Challenge, we set long-term goals, cultivated the ultimate vision for our “Movie of our Life.” Now that our initial daily action steps have become second nature, it’s time to raise the bar!
Ask yourself:
What areas of my life still need refinement to achieve my bigger vision?
What short-term goals can I set to keep my progress dynamic and exciting?
By continuously setting fresh challenges, we prevent burnout and keep our motivation strong. Growth is a lifelong journey, keep climbing!
If motivation fades when the Challenge ends, it may be because you’re too focused on the finish line rather than the experience itself.
The real magic happens in the journey, in the daily wins, the small victories, and the lessons learned along the way. Instead of chasing an end goal, fall in love with the process of becoming stronger, more confident, and more resilient.
Celebrate EVERY win, big or small.
Acknowledging your progress fuels the fire to keep going.
Why did you start this journey in the first place?
Was it for a healthier lifestyle? A confidence boost? The pure joy of feeling strong and empowered? Reignite that fire. Revisit your WHY and REMIND yourself of it regularly. When progress slows, passion is what keeps you moving forward.
Structure is key to long-term success. Keep setting manageable, challenging short-term goals that will lead to your Long Term aspirations and track your progress daily.
Continue using your Daily Wins Scorecard! This seemingly small habit keeps you accountable and reinforces the incredible strides you’re making. NEVER forget! Progress is progress, no matter how small!
One of the greatest motivators throughout this Challenge has been the incredible Bombshell Community.
Even though the Challenge Facebook Group will end, your Bombshell Sisterhood is FOREVER. The B-Spot VIP is where your journey continues. It is where you have the SUPPORT of like minded Women who are working to become the BEST they can be, just like YOU so be SURE to STAY CONNECTED!
Engaging with like-minded Women who uplift and inspire you is powerful. Do NOT disappear Bombshell! Show up, share, inspire, and continue evolving TOGETHER. THAT is what the Bombshell Sisterhood is ALL about.
Once the Challenge is over, finding new sources of inspiration will be key to staying motivated.
Engage in the B-Spot Community to stay accountable.
Find ways to challenge yourself , try a new VIP LIVE class on the B-Spot, ask your Coach to up the intensity of your training, push yourself with heavier weights in the gym, or simply remind yourself how amazing it feels to be a badass Bombshell She-Warrior!
Remember: Stagnation is the enemy of growth. Keep evolving, keep striving, and never settle.
You Are a Bombshell She-Warrior for LIFE!
You should be BEYOND proud of how far you have come, how you have racked up countless small daily wins and how you have SHIFTED your daily actions toward SUCCESS.
That being said, to continue to SOAR to even higher heights, we must keep making small adjustments along the way.
“What areas of my life still need refinement to achieve my bigger vision?”
Set one or two NEW Short-Term Daily Action Goals based on those areas that still need refined. You will begin this habit NOW in order to continue throughout the remainder of the Challenge and carry you well BEYOND!
This daily Goal will not REPLACE your current Winning Streak Goals, rather you are ADDING an additional behavior or two that is REALISTICALLY sustainable in YOUR life.
Remember, you don’t have to be perfect to be inspiring! Your struggles make you relatable, real, and a true Bombshell She-Warrior. Let’s lift each other up and show that ANYONE can succeed with the right mindset and support! 💖🙌
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.