Benefits Of The Occasional Challenging Workout



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 When it comes to getting fit, building a booty or a beach bod, the most important principle is consistency! Day after day, week after week, month after month, you show up at the gym and you do your thing. Of course, this model includes your rest days, a healthy diet and adequate sleep, but the secret to success is there is no secret; you just need to keep on going!

However, consistency also sucks. It can get boring, leaving you demotivated and impatient. This can easily lead to program hopping! That’s why each of my programs contain weekly challenges on top of your schedule that will push you - it doesn’t matter if you’re training outside or at the gym, beginner, intermediate or advanced.

Challenge workouts are super-tough workouts that break up your normal training plan.


Why should you do them?

  • See how far you’ve come! Test your progress throughout your training program so you can see just how much you’ve improved.

  • Assess BOTH your mental & physical – challenge workouts usually require some form of extraordinary effort either in terms of duration, intensity, or plain determination.

  • Help maintain your forward momentum – ending your current workout block with a challenge workout provides a nice “high” before enjoying a weekend rest and then starting over.

Challenge workouts are fun! – Crazy challenges are a break from the norm and as such, can be a lot of fun. If you train for health and fitness rather than better sports performance, challenge workouts also provide you with a competitive outlet.


Some of my #WBK Challenge of the week:


  • Single Leg Squats: as many as possible for each leg.

  • Curtsy Squat Pulses: 5 pulses on each leg, then switch! Aim for as many as possible.

  • Plyo Side Step-Ups: 5 sets of Tabata (20 seconds on 10 seconds rest) as quickly as possible.

  • Push up Jacks: 5 sets of Tabata (20 seconds on 10 seconds rest) as fast as possible.

  • Arabesque Hold: Hold for as long as possible on each leg.

  • Plank: Hold for as long as possible.


Remember! If the challenge doesn’t scare you a little, it’s not a challenge!

Challenge workouts are a great way to shake up your training and test your mettle. They are fun, rewarding and will give you something to brag about with your workout friends. ;) Remember to #WBKgirls in your next Challenge Post for the chance to be featured on the WBK Instagram page!

You can find more information about my training plans by clicking here! Don’t forget to combine it with a well-balanced meal plan for best results!

Next workout, get more for your efforts by using some of my favorite supplements! See below: 



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