Naomi
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what is the best app to use where I can add the one minute rest?
Hi Maria-
A really god interval timer app is actually called “Interval Timer” and you can just search for it in your App Store.
Goo luck with the challenge! 🙂
Summer Shred Challenge
Yay, it looks like it’s working! Or at least you are able to post, so hopefully challenge participants are able to also :-/
Thanks Alison!
Quick question on the menu. This is my first challenge so I’m still navigating it all 🙂
I’m prepping for my first week’s grocery trip and for Meal 2 and both options list protein powder.
I assume that option 2 is a shake where the ingredients are blended together, and if so should I be adding water/almond milk to it?
For option 1, is it suggesting a protein shake along with the meal or blending it with the other ingredients to put on the bagel?
Hi Kayla and welcome to your first challenge! We are so happy you are on board!
Unless the meal plan specifically says to add almond milk, you will add water. You can consume the ingredients in the meal plan however you like! You can blend everything in a blender, or you can find other creative ways of preparing it. We have quite a few creative challenge participants who post very interesting ways of prepping, cooking and baking some of the meals, so use your culinary imagination and enjoy! 😀
Best of luck with the challenge!
I don’t think the nutrition area is working on the forum. I cannot post anything.
We’re on it! We’ll have that up and working asap, sorry for the inconvenience!
Hi! Sorry for adding this here, I’ll be more than happy to delete and re-write it once the nutrition section is opened up.
I have a homemade tomato sauce, literally just tomatoes, onion and calorie free spices and herbs. Should I treat that as a vegetable serving? Thank you so much.
No worries! We’ll get the nutrition forums link working soon 🙂
Yes, you can treat that as a vegetable serving, absolutely! Good luck with the challenge!
Hi! If I do a kickboxing class a couple days a week, should that replace cardio for those days or be in addition to?
Thanks!Hi Dara- it depends on how long the kickboxing class is and how high your HR gets up, but I would imagine it could replace either the HIIT or Interval cardio depending on the length of the class and intensity of your HR.
Good luck with the challenge 🙂
I reviewed the workout programs, and they don’t have many back exercises. I have a lot of muscle and am wondering whether this program may result in a deterioration of muscle. Realizing that everybody is different, do you have thoughts on whether it might make sense for me to add an extra back exercise on upper body days? Thank you.
Hi Karen- this Challenge is a “shred” challenge, so it is geared toward leaning out which could result in some muscle loss as well as fat loss. If you personally would like to add exercises to the program based on what your individual goals are, that is totally up to you 🙂
Good luck with the challenge and reaching your goals!
Hi!
I was looking at the cardio and want to go on an actual bike ride instead of being in a gym. How can I modify it so that I can get my cardio in, but outside on my bike? I don’t have any way to track my RPM on my bike.Thank you for your help! 🙂 I’m excited about this challenge.
Hey there- no worries! As long as you stick with the time/duration of the cardio outlined in the program and your HR is within the range required, that will be in line with the cardio for this program 🙂
Good luck with the challenge!
Hi, I would like to know for the slice of cheese what I need to look on the macros for the cheese, because on the exchange list dairy doesn’t say the amount of protein/carb or fat
Thanks in advance
Hey there- you can just choose any full-fat cheese slice that you like. If it doesn’t specify “low fat” or “fat free” then choose “regular” or full fat. So, anything like: muenster, aged cheddar slice, American cheese, etc.
Good luck with the challenge! 🙂
The cardio workouts that involve the track.(The End Zone, The Effort Zone) It says 800m (1 lap around track) isn’t one lap 400m?
Yep, you are correct! I will email the team and get this corrected, thank you for noticing that and letting us know! 🙂
I am doing your challenge for the first time and I am unable to access or locate the various sections of the Challenge and therefore the various graphics. This may be because I do not know where to look for them but they do not seem obvious to me. I am logged into my account as directed by the home page for the Challenge. I presume that is where the videos for the workouts are located?
Hey there- can you please email your question to: [email protected] and they can see what technical issues might be going on there? Thank you, and I hope it gets resolved soon! 🙂
Hi Nicole, could please post videos for the dumbell sumo squat and dumbell sumo deadlift. Thank you!
Dumbbell Sumo Squats (fast forward to about 5min 45 seconds into this vide): https://nicolewilkins.com/fix-your-form-5-cable-pullover-triceps-pressdown-sumo-squat/
Dumbbell Sumo Deadlifts (you will hold dumbbells in front of you the same way Nicole is holding the barbell, you will just have a dumbbell in each hand instead of the barbell as shown in the video): https://nicolewilkins.com/exercise-demo-sumo-deadlift/
Whenever Nicole has a video demo using a different piece of equipment, the exercise is the exact same, it’s just you are holding a different piece of equipment such as dumbbells instead of a barbell for example. I hope this helps! Good luck with Phase 2 🙂
Are the dumbbell squats done with dumbbells at the shoulders or below the knees ?
If you scroll down below the PDFS of the workouts, you will see that most of the exercises have a video demonstration 🙂
Here is the video demo for the DB Squats: https://nicolewilkins.com/exercise-demo-dumbbell-squat/
Hi!
I hope everyone is doing well in this crazy time.Are we doing hiit cardio on leg days?
The Hiit days fall on the leg days for phase 2.Thank you
😀Hi Ursula! I hope you are doing great, it sure looks like you are killing it! 😀
Please read below for Nicole’s recommendations about cardio. The sample cardio schedule she gives is just an example, so feel free to rearrange your cardio schedule for Phase 2 to avoid HIIT on leg days 😉
Like I mentioned on the Program Overview page, I am not assigning cardio-specific days for this program, because I want to give you some freedom to be able to choose the days you do cardio. However, here are a few rules to go by:
• If you can only train one time per day and are doing your cardio and weight training in the same session, this is perfectly fine. Just make sure to always do you cardio after your weight training workout. You want to push yourself when you weight train, and doing cardio before will sap you of some much-needed energy and you won’t be able to lift as heavy.
• Try to avoid performing HIIT cardio on leg days. These cardio workouts take more of a toll on your lower body, so I recommend doing your interval cardio workouts here.
• It is ok to do cardio on one of your rest days, but make sure to take at least one complete rest day every week.Sample Cardio Schedule For Phase 1
Monday: Day 1 HIIT Cardio
Tuesday: Day 2 Interval Cardio
Wednesday: Day 3 No cardio
Thursday: Day 4 Rest/No cardio
Friday: Day 5 Interval Cardio
Saturday: Day 6 HIIT Cardio
Sunday: Day 7 Rest/No cardioHi! Phase 2, Day 1 at home workout has Sumo Deadlifts listed twice. Is that correct?
Thank you!
That is correct, yes 🙂 Have a great workout!
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 🙂