Naomi
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What are Glute circles? It’s an exercise listed in the home workouts, but I can’t find a demo. Please include demos for all exercises.
If you go to the Training Page and scroll all the way down close to the bottom of the page under the PDF workouts, you will see links to the exercises, including the Glutei Circle: https://nicolewilkins.com/exercise-demo-glute-circles/
Hi Naomi,
Really sorry but I have printed out CARDIO Hitt and CARDIO Interval and they are exactly the same.
Please could you kindly look at them both and get back to me. I am making my own HITT version but would like to follow your HITT / Interval options.Thank you
Hi Teresa- I am not sure what documents you’re looking at, but if you look at the last 6 pages HERE you will see all the variations of cardio workouts for this challenge. I hope this helps 🙂 Good luck!!
Hello! I have been enjoying the challenge so far, but I am having such a hard time completing the cardio exercises either within the time frame (30 min) or with correct form. Every day my muscles are soooooo fatigued. They feel heavy and tired. They aren’t so much sore, though, which is weird. I have no idea how to work on this so I can work to my full potential. My runtime keeps getting slower and I end up taking 35-40 minutes to complete the cardio workouts because I take so long to catch my breath or complete the circuits. I already do the mobility exercises and I often drink the BCAA supplement. Any recommendations would be greatly appreciated!
Hi Torri! WOW, great job pushing yourself hard!! It sounds like you might be pushing yourself a bit too hard. While we encourage you to push as hard as you can, that means pushing within a manageable intensity to where you are able to complete everything. I would recommend backing off the intensity just a bit. Your muscles and body shouldn’t feel as fatigued as you are describing on a constant basis, and it sounds like your body isn’t able to recover, which can eventually lead to injury.
Try backing of the intensity just a bit. Maybe don’t run at such a fast pace so you aren’t emptying your tank where there is barley any energy left. Or try a run/walk: run for 2 min/walk for 1 min, etc. You will still get it done in 30 min, just at a pace/intensity that is more manageable.
The same goes for your lifting sessions. If you are going SO hard and intense all the time, so much so that your lifting and cardio are starting to suffer, and we’re only in week 2, if you want to have great quality workouts for the long haul, then just back off the intensity and turn your workouts down a notch or two so that you can have great workouts the rest of the challenge 🙂
I hope this helps, good luck, and please keep us posted!!
WOW! I love how you put the entire Bunz and Gunz on one document. I also did the 60 day build program. Is there any way I can get that program in the same format. It is so much easier to keep track of my workouts and MP that way. I love using the past programs when I am in between challenges.
Moving forward we will likely put the document together in PDF format for future challenges, but not for past challenges.
For Day 3 AT-home Training (dumbbells/Bands)
I’m unsure on how to do the Neutral Grip Dumbbell Floor press and the kneeling dumbbell curl.
Thanks for helping!Hi Katherine!
This is a neutral grip dumbbell floor press: https://youtu.be/rs05AtccEhg
And this is a kneeling dumbbell curl: https://youtu.be/lzZ754KSBawI hope this helps, good luck with the challenge! 🙂
Today I was following the workout for day 2 legs for bands and dumbbells.
Where it says to do 4 sets of 15 of dumb bell squat drop set..
I did a drop set of 15 reps at 30 lbs
15 reps at 25 lbs
15 reps at 20
15 reps at 15
I did this sequence 4 times
Was this correct? I sure hope so, because I about passed out when I finished that!
15 reps x 4= 60 60×4=240 squats?!WOW< great job!! It looks like here is just two drop sets of 15 reps, not 3 (where you see the 15/15 for reps) so you did a little extra, but AMAZING JOB!! 😀
What is an alternative exercise to lateral lunges.
Hey there- this is a tricky one, as there really isn’t another exercise that simulates a lateral lunge. You could just do a regular stationary lunge in its place but you aren’t getting the lateral hinge in your hip. What issue are you having with the lateral lunge and I can try to help you better?
At-home training dumbbells/bands day 6 there’s an (FST-7) after exercise band overhead triceps extension. What does that mean?
**EDIT** nevermind! Looks like somebody (me) didn’t read all the info provided. Sorry! Trying to delete this post.
No worries! Glad you found the info, best of luck with the challenge! 🙂
For the AMRAP for dips, I didn’t see a length of time or is it to fatigue?
As many reps as possible means as many reps as you can possibly physically do until you are incapable of doing any more. So yes, to failure.
Is it normal to feel more fatigue in the glute that is not working during the kickbacks? I feel like I have always done these wrong because I always feel the support leg is working harder. I have tried to focus and squeeze the working leg but I just still don’t feel it like I feel I’m supposed to. Thank you in advance for your expertise.
Hi Michelle- both glutes are working during this exercise: one leg is actively working (performing the glutei circles) while the other is supporting your hold body in a stabilized position (isometric hold). It is normal for a stabilizing muscle that is activated to feel sometimes more sore/fatigued than the actively working muscle, yes 🙂
Hello,
Can anyone recommend an adjustable dumbbell set for less than $300?
Thanks!
AnnI know this is not any help, but I have never used adjustable dumbbells before. I hope you can get some recommendations, sorry I can’t help you! Have you tried searching on Amazon or googling reviews for inexpensive adjustable dumbbells? I believe I’ve seen them before at Academy Sports, Dick’s or Walmart but have ever priced them
My hiit is 1:1 run/walk and when I finish my heartrate is 150 average max 179. The chart says 120/190, I want to do it correctly, am I suppose to rest long enough to get it in the 120s and then run long/hard enough to get it to 190?
Hi Pam- everyone’s body responds differently and your “sweet spot” heart rate zone may be a little different than the ranges provided. What is your perceived rate of exertion or intensity when you’re doing the HIIT? If you rested longer, you may not be getting as intense of a workout, so as long as you feel like you’re pushing hard, I would keep doing what you’re doing 😉 Keep up the great work!
to confirm I’m doing a superset correctly, for example, I’ll do a set of 10 pushups then a set 10 of Z presses and repeat 2x for a total of 3 sets, then rest 30-45 sec?
You got it, that is correct! Best of luck with the challenge 🙂
Hi there,
I have 1 small kettle bell and bands.
For excercises such as standing dumbell hammer curl or neutral press do you suggest in use bands or hold the kettle in the middle or use the kettle one arm at a time?Hey there- I would use the bands for this exercises 😉
Good Evening,
Are there going to video demos for the “at home” exercises? I have a bunch of questions about the exercises and it’s taking me forever to look them up on online. I know this has been a crazy time and I wanted to say thank you for adapting this plan to our current situations!
Thank you and I hope you are all healthy and safe!
Hi Jen- there are demo videos for the main at-home exercises, but not for the new exercises Nicole added last-minute so that everyone could have more options. We are so sorry for the inconvenience, but there was just no possible way to readjust the workout programs AND film video demos for each new exercise she added. What exercises do you have questions about? I can try to help you 🙂
What does AMRAP stand for?
As Many Reps As Possible 😉
I just finished my Monday Phase 1 at home workout……whew! My core is not even close to strong enough to be able to do the amount of reps for the 3 abs supersets at the end. I did what I could, but it was not many. Are there any alternatives, or should I just keep at it and see how many I can do each week?
GREAT JOB!! Definitely just keep doing what you’re doing and you will be so excited when you can do more and it’s not as hard — that means you’re getting stringer and fitter!! 😀
How do we do landmine sumo squat and and staggered stance stiff legged landmine deadlifts at home? No landmine bar.
Hi Kara! Do you have a barbell? You can use a barbell instead of a landmine, just put a hand towel in the corned and place the barbell on the towel to act as a hinge and replicate a landmine. Here is a video demo on how to set it up, though when he talks about the barbell “chewing up” the corner, if you put a hand towel in the corner, it won’t chew up your walls https://youtu.be/q98OTETkOOU
I hope this helps, good luck! 🙂
I don’t see a video for the exercise ball lying hamstring curl. Is one posted?
I also don’t see a video for the hip circle glute kickback.
Hey guys- if you don’t see a video for a specific exercise,e can you please email: [email protected] and they can help you out there? I know that since Nicole worked hard to revise the challenge just a few days before it was launched in order to include more at-home exercises, videos weren’t created for all of the exercises. There wasn’t enough time to revise the workouts AND shoot video demos for all of the new exercises. We’re working on them 🙂
Resistance BN Chest Fly – cannot see any demos.
If you are having issues viewing any of the demo videos, can you please email [email protected] and they can help you there? Thank you 🙂
The at-home workout for day 2 has hip circle glute kickbacks in 2 different trisets. Is that correct?
Yep, that is correct! It is “BUNS and Guns” after all, lol! Your glutes will be nice and toasty (and firm and string!) after all those hip circle glutei kickbacks 😉
Good luck with the challenge! 😀
How do I decide how much the weight should be for each exercise?
You should choose a weight where the last 2-3 reps are really a struggle to finish, then you know you’re picking the right weight for the indicated exercise and number of reps 😉 For example, if you can easily do 15 reps of shoulder presses with 10lb dumbbells and the rep range is 10-12, try choosing 12.5 – 15lb dumbbells instead. If you can barely get 12 reps in, that is the weight you should choose.
I hope this helps! Good luck with the challenge 🙂
Can we do a running workout outside vs treadmill?
Absolutely! The cardio workouts are just ideas and options, but as long as you follow the cardio guidelines outlined in the program, you can do any cardio you’d like to! Good luck with the challenge! 🙂
Hi,
I did the transformation challenge. Was hopi g to keep going with it but now the gyms have closed!
I thought we had access to the workouts for 2 weeks after the challenge ended. I was going to download the home workouts but I can’t see to access the challenge?
Thanks 🙂
Hey there- if you email [email protected] they can email you all of the documents for the 60 Day Transformation Challenge. Best of luck, and be safe 🙂
I am assuming that the second superset for the At Home workout is 8-10 and now 810 Pike Pushups! LOL!
LOL, that is correct, thanks for catching that! We will get it fixed ;-P
