Body Weight Workout Challenge
This workout is from my good friend and fitness expert Shawna Kaminski. I was just in Las Vegas with her and I can tell you that Shawna really knows her stuff. And in addition to that she is a lot of fun to hang out with and learn new ways to help people live better lives. Anyway here’s a great workout from Shawna. Click on this link to check out an interview I did with Shawna a couple of days ago: https://youtu.be/dPUPa_T_Kg4
Hey, I’m Shawna Kaminski, AKA ‘the Pull Up Queen’. I love to do challenging workouts, especially when they include pull ups.
Bodyweight workouts are super fun. They’re a great way to kick your own butt and you really have no excuse NOT to get in a workout when all you need is your own body as a tool.
I’ve got a cool workout for you to try. I like to do timed sets because once the workout is set up, it’s on auto-pilot and it goes by fast. I get so conditioned to hearing a ‘beep’ with timed sets that sometimes if I’m in a grocery store and hear someone’s watch go off I feel like hitting the floor for some push ups.
It’s pretty hard to train your back with any kind of intensity without a pull up bar of sorts. In this workout, I’ve added pull ups. If you can’t do pull ups, you can do inverted rows or assisted pull ups (or any number of modifications I give in my program).
If you have no pull up bar, you’ll just have to go drag your car by it’s bumper to hit your posterior chain (fancy words for you back, bum and hamstrings). Basically, you need to be pulling to be working your back. You push to work your chest. The pull of gravity with your body weight is your resistance. Anytime you can find something to hang off, you’re all set for a back workout. I’ve been known to hang from the rafters in an airport, off a lifeguard tower on a beach, off a low bridge over a creek. Geesh, just look up and you’re sure to find something…but safety first, make sure whatever you grab onto can hold your bodyweight 😉
Here’s the workout:
Set your timer for five sets of 1 min with a 10 second transition time. A gymboss timer works well for this.
Box jumps (or bench step ups)
Count your reps for each set and record (during the 5 second transition).
Rest 2 minutes between sets.
Repeat up to 3 times trying to match your reps from the first set.
This is a quick 15 minute workout, but trust me, it’s a tough one. I was totally toasted when I did it.
The next time out when I repeat the workout, I’ll try to beat the number of reps in each set. At least now I have a benchmark.
Now pull ups are a tough move. They’re one of those things that you either CAN do or you just CAN’T. I have some ways to help you achieve your pull up best, it’s not like you can ‘change’ your body weight, so a few tricks are in order. You can find them in my Challenge Workout program.
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna is in her late forties, 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.