I seem to have a big name to live up to….
Niall generously referred to me as one of the fittest women he knows, and given Niall’s circles, those are big shoes to fill. You can read about that HERE.
While I’m flattered by that comment, I’m also challenged. I better live up to that moniker now.
Hey, I’m Shawna K, sometimes referred to as the ’Pull Up Queen’ because I often do multiple sets of multiple reps of pull ups. I have no business being able to do this given that I’m just a mom who’s 50 years old. I’ve never been a gymnast or anything special (what I’m trying to say is that if I can do this feat with a little hard work, so can you).
Good thing I have my Challenge Fat Loss workouts to fall back on. Not only do I have those workouts, I have a ton of other Challenge workouts up my sleeve. Challenge Jump Rope workout just launched, Challenge Burpee workout is coming in September and I’ve got Body Part Blitz Challenge and Challenge Complexes on the way.
‘Why so many challenges?’ you may ask. Well, I tend to be a little competitive, I’ve found that I’m motivated and inspired to challenge myself with crazy workouts and exercises that even people half my age would be challenged with. Remarkably, when my clients adopt this attitude, it’s amazing how they perform better and can transform their physique.
Most of my workouts have pull ups in them in some capacity.
I get asked all the time, ‘What can I do to master the pull up?’
My answer to mastering the pull up is to actually DO pull ups regularly in your workout. I know, sounds too simple right? But, so many people head to the lat pull down or the assisted pull up machine instead of heading to the pull up bar. Both machines give you the ‘illusion’ that you can pull your body weight, but they really aren’t the same.
I have a cool workout for you here where you can incorporate an assisted pull up into the circuit. (Don’t be afraid to include assisted pull ups as I demonstrate in your workout.)
In this video, you’ll see that you include two exercises, the pull up and the box jump into a count down workout:
10 pull ups, 20 box jumps
9 pull ups, 18 box jumps…continue the pattern until you get:
1 pull up and 2 box jumps.
Rest when you need to on this one and start using the band for assisted pull ups when ever you need to as well. (You can also do inverted rows, TRX suspension rows, DB rows as an alternative when your pull ups fail.)
My favorite assisted pull up option is the band assist. The band is brilliant for helping with the pull up because it helps you get into the proper body position for starters. Secondly, it gives you support at the bottom of the movement when you need it most (when the band is stretched the tightest). Then once you get your chest UNDER the pull up bar, you can slowly take as much of your body weight as possible on the return down.
When you do the box jump in this mini workout, make sure that you land softly on your heels that you plant firmly on the box. There’s little benefit to jumping OFF the box, so go ahead and step down quickly to lessen impact issues that may result.
To add a challenge to this workout, time yourself and work to beat your time the next time you try it.
This is an example of a Challenge Fat Loss workout similar to one you’ll find in my program. My program is designed to push your limits, but I’m there with you all the way. The workouts are all under 20 minutes and are video follow along. You’d be surprised at how much more you can do when you have a training partner along with you.
The ‘happy coincidence’ of doing challenging workouts is you’ll also transform your physique. Don’t be surprised to see that your belly fat disappear as you up your fitness game.
Have fun with this workout, and check out my program HERE
Please visit us at our homepage to get our free ebook on how to eliminate cellulite!
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna just turned 50, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.