A challenge that would push your limits and have you well prepared to start the new year. So, what I’ve done is put together a great 14-day Challenge that will start on December 18th and will end December 31st. 

It’s what I call the 14-Day Pushup, Squat, and Burpee Challenge.

Why should you do this challenge? 

If you’re like most people, working out and staying healthy in December is one of the hardest times of year…

With lots of parties and tons of Christmas junk food, it’s a tough time of year to stay motivated to workout.

However, with this challenge, you will have a clear cut goal of what you want to accomplish before the end of the year.

And it has nothing to do with losing weight or burning fat, those will naturally come as part of this challenge.

14-Day Pushup, Squat, and Burpee Challenge

Alright, so as was stated, this challenge will start on December 18th and will end December 31st (with December 31st being your last day).

Your goal for these 14-days is simple:

Complete 1,500 bodyweight squats, 1,000 pushups, and 500 burpees.

Now this may look like a lot… HOWEVER, do the math and you’ll see that if you broke it down evenly over the next 14-days, your numbers for each exercise would be:

• 107 Bodyweight Squats
• 71 Pushups
• 35 Burpees

You can all get those numbers. And the thing is, you don’t even have to do it everyday. Maybe one day you’ll be more motivated and you’ll do double or triple.

The key is to stay consistent and complete the challenge.

There’s are few different ways that I recommend completing this challenge over the next 14-days. Check those out below:

The Every Day Approach

With the everyday approach, you will break up the exercises evenly over the next 14-days, just like we did above. You will then choose a time that works best for you to complete the exercises. Maybe this is first thing in the morning or right when you get home from work. Totally up to you.

The On-Off Approach

Maybe you don’t want to do the exercises everyday and you want to take the On-Off Approach. What this means is that you’ll do your exercises one day, then take the next day off. Of course, you’ll have to do more reps than if you were to do them everyday, but this is still very doable.

The “Add On” Approach

If you are currently going through a workout program and want to continue with it alongside this challenge, then great. Simply add these on to the end of your workouts and do the math to see just how many you need to do.

The Randomized Approach

This one may be for those who are REALLY busy. In short, the Randomized Approach is getting in your numbers whenever possible. Maybe you do 50-reps of burpees in the morning, then 50-reps of pushups at work, then 100-squats when you get home, then 50-more pushups before bed. This approach is simply… “Get it done… Whenever, wherever.”

One More Key Detail…

Although this challenge may seem difficult, if you dedicate yourself to doing it, you will be surprised at what you can accomplish. Not only will you get stronger, I think you’ll be surprised at your motivation and results.

One last thing to keep in mind… Be sure ALL of your reps are done with perfect form. Don’t just go through the motions. Although the goal is to complete the challenge, you also want to train hard and train safe.

“How Can I Join?”

If you’d like to join us on the 14-Day Pushup, Squat, and Burpee Challenge… Please follow the steps below:

Step 1: Share This Challenge

If possible, I’d love for 1,000 people to join this challenge. I think people will be surprised at just how much they will get out of it. So if you could, please take a second and share this post on Facebook with your friends inviting them to join!

Click Here To Share To Facebook! <=Invite 5 friends to join you!

Step 2: Add Yourself To The Challenge

This second step in the most important step of the challenge… Why? Because over the next 14-days I will be giving away some really cool prizes to some lucky winners. This will include my favorite hard cover book, a workout program of mine, gift cards, and more. This is to help you stay motivated… Plus, prizes are fun

Also, when you sign up, you’ll also be getting free access to my Superhero Body Members Facebook Page where we will all be supporting each other through this challenge. It’ll be really fun.

And that’s it…

Make sure you don’t skip any of the steps above as you may end up missing some important details about the challenge.

So again… Share this with 5 friends, add yourself to the challenge. HAVE FUN. Easy-peasy.

Looking forward to seeing you in the challenge!!

It’s a 10-Minute Add-On workout that consists of a protocol which is known as the Wingate Protocol.

If you are not familiar with this protocol, it calls for doing four to six 30-second all-out bouts of exercise with a short rest in between.

The main purpose for this style of exercise is to “fully stress the alactic and lactic anaerobic energy systems.”

In other words, your goal is to completely burn up these two energy systems (alactic and lactic), which happens through intense bouts of exercise and can be accomplished in just 2-short-minutes.

Researchers have tested the Wingate Protocol for years, yet it was the study below that will shock you and completely change your mind for HOW you should be exercising moving forward…

Leading researchers tested the Wingate Protocol, having participants perform four 30-second all-out sprints (2-minutes of total work), and compared it to a second group that performed just one single 2-minute sprint.

Both groups trained with the same volume (2-minutes of work), resulting in the same amount of caloric burn during the exercise. However, it was afterwards that shocked researchers…

In the 24-hours after the workouts were finished, the Wingate participants (4, 30-second all out sprints) had 63% higher fat oxidation, or in other words, were using 63% MORE fat as fuel from their workouts.

In comparison, the single 2-minute sprint group saw an increase of just 38% fat oxidation.

So although both groups saw great results, it was the Wingate Group that nearly doubled in fat burning through doing just 2-minutes of total exercise.

Anyways, it’s powerful stuff. You do the workout below!

Workout Description:
Perform 30-seconds on each exercise without rest. Rest 30-seconds between full rounds. After 2-rounds, move to the next circuit.

Circuit #1
-Reverse Alternating Lunges: 30-seconds
-Pushups: 30-seconds
-Upper Body Touches: 30-seconds
-Ice-Skaters
Rest 30-seconds and repeat ONE more time then move to circuit #2…

Circuit #2
-Alternating Hand Grip Pushups: 30-seconds
-Bodyweight Squats: 30-seconds
-Hip Raises: 30-seconds
-Outside Mountain Climbers: 30-seconds
Rest 30-seconds and repeat ONE more time…

Get after it!

-Dennis Heenan

P.S. I’ve been asked lately about the Superhero Inner Circle. Currently it’s closed. I may be opening it back up soon.

They are what you would call “Trigger Words” or “Buzz Words.”

Words that try to get your attention, trying to make something that is UNHEALTHY… Seem healthy. And here’s the top 5 words you need to be most aware of…

1) All Natural

You see this one everywhere… Yet did you know that The Food and Drug Administration has no definition for the words “All Natural”?

Food companies can slap the “All Natural” label on just about anything as long as it doesn’t contain contain added colors, artificial flavors, or “synthetic substances.”

This means there’s lots of room for interpretation.

This is the reason that some fruit snacks, candy, and even Fritos Bean Dip can be labeled as “All Natural.” It’s also the reason you see some chicken or meats with this label. Even though the chicken or meat is injected with preservatives, it’s still considered to be “all natural.”

What’s worse is that food companies say products are “natural” even though they have high fructose corn syrup in them. They argue that since high fructose corn syrup comes from corn, it’s “natural”…

Think again. Most “All Natural” foods are NOT natural. You don’t see vegetables getting labeled like this do you?

2) Gluten Free

Ahh yes… One of my favorites. This is definitely one that is popping up more and more in recent years… Yet, did you know that 90% of the foods that are labeled “gluten free”, never had gluten in them to begin with?

That’s right, 99.9% of the “Gluten Free” label is pure marketing.

According to one leading expert, “Unless you have metabolic problems, gluten-free products don’t help you lose weight and are not necessarily good for you. But because it’s a buzz word, it’s put on packages.”

The MAIN problem with gluten is that the foods that it’s found in are almost all processed. You won’t find gluten in REAL foods like grass fed beef, fish, veggies, fruits, nuts, etc.

Although I don’t support eating gluten, mainly because it’s in processed foods, if you are going to eat something processed… There is no need to spend the extra money to go gluten free unless you are highly affected by it.

3) Organic

Organic foods used to be more open to interpretation, however, recently this has changed. Now, an organic product must contain 95% or more ingredients that were grown or processed without using synthetic fertilizers or pesticides.

If a product is labeled as “made with organic ingredients” like the Oreo’s to the right… This means a minimum of 70% of the ingredients must meet the organic standards.

Keep in mind, however, that just because something is organic… Doesn’t mean it’s good for you.

There’s a reason Macaroni & Cheese, sugar filled Toaster Pastries, and Oreo’s are labeled organic… It’s not because they are healthy, it’s because they are being marketed well…

4) Fat Free

One of the most misleading and most marketed labels ever…

Just because a product is labeled fat-free doesn’t mean it is healthy… By any means!

The Snack-Pack to the right is labeled as “Fat Free” however when has that ever been touted as a “healthy” snack option.

Most times when the fat content is taken out, the sugar content or artificial sugar content goes up.

So although you may be eating zero fat, you are instead ingesting artificial sweeteners or sugar which leads to fat storage.

Instead of falling for the fat free scam, try one of the 101 fat burning snack recipes. They are healthy and delicious!

5) Fresh

The word “Fresh” when it comes to food has a loose meaning…

For example, even though the ingredients in your salad at Subway may be a few weeks old, they still say their salads are “fresh” because they are made right in front of you.

The same is true for many other restaurants… Although the menu may say “fresh fish” for example, some places are saying it’s fresh because it’s made that night. NOT because the fish is fresh that day.

The fish could have been frozen for 2-weeks for all you know, yet, you are getting a “fresh” piece of fish because it’s prepared that night for you in the restaurant.

This is just another example of a “trigger word” that is loosely thrown around.

Bonus Word: Local

I always try to buy local foods, however, you once again need to be careful. In the restaurant business, the word “Local” means that the food came from within a 400-mile radius of the restaurant.

At Chipotle, “local” means within 350 miles of the restaurant.

Although it is more local than going overseas for food, it’s still quite a way for the foods to travel. The only way to get true local food is from farmers markets where you know exactly where the person selling is from.

As you can see, there are many trigger words that companies use to draw you in.

Hopefully, with this list, you are now able to cut through the crap and start eating the foods that are truly best for your body.

Here’s some foods that you can make right at home in minutes that are FAR Better than anything you will purchase at the store!

Below is a quick video on how to change up your current workout routine to make sure you continue progressing and improving your results. Take a look:

Are you looking to change up your workouts and finally see your abs? If so, click here!

P.S. Here’s the free workout as promised from Shawna Kaminski:

>> Click Here To Learn More About M²A<<

Click Here For More Superhero Ab Workouts (11 direct core workouts and 40 “indirect” core workouts!)

Despite what the “experts” say, the old saying “calories in vs. calories out” still does matter…

If you are frustrated by your progress…

Then you have to burn more calories.

Below we will cover 5 quick and simple ways that you can start doing this [plus I will build an “Accelerator Workout” for you right in front of eyes!]

1) Superset or circuit compound movements.

Squats, Pushes (all variations), Lunges, Pulling (all variations) etc. placed in “non-competing” fashion can help you burn more calories in a single workout because you’re able to give each move your best effort.

The easiest way to do this is cycle between upper and lower body exercises with minimal rest. For example…

Circuit #1: Perform each exercise back to back with no rest in between. Rest 45-seconds between full rounds and complete 3 total rounds.

1A) DB Squats: 12 reps
1B) T-Pushups: 12 reps
1C) DB Reverse Alternating Lunges: 8 reps each side
1D) Pull-Ups: 8 reps
Rest 45-seconds between rounds and complete 3 total rounds. Do not rest between exercises.

Simple and effective. And this is just the beginning…

2) Use density training.

This is when you do as many reps as possible in a certain timeframe. The idea is to aim for more reps than your last workout. Like we always talk about, progress!

By doing more, you are in turn burning more…

After going through the 3-rounds above, let’s get to our density circuit:

Circuit #2: Do 20 seconds per exercise with 10 second rest (this = 1 round). Do all rounds of the exercise before moving to the next. Do not rest between exercises.

2A) Inverted Rows – 4 rounds of 20-10
2B) Squat to Toes – 8 rounds of 20-10
2C) Pushups – 4 rounds of 20-10
2D) Jump Rope – 8 rounds of 20-10

3) Shorten your rest periods.

Going from 45 seconds of rest to 30 seconds of rest is a big deal although it may not seem like it. By this one little tweak, you’ll burn more calories (and in less time) with your workouts. But you should do this in a progressive manner. (there’s our word again…)

Each workout you should be trying to lessen rest periods in order to get more work done in a shorter amount of time. For this round, I want you to complete 2 more rounds of circuit #1 for me. This time, however, you only get 30-seconds of rest between full rounds.

I want you to see how much of a different that 15-seconds makes.

Circuit #3: Perform each exercise back to back with no rest in between. Rest 30-seconds between full rounds and complete 2 total rounds.

3A) DB Squats: 12 reps
3B) T-Pushups: 12 reps
3C) DB Reverse Alternating Lunges: 8 reps each side
3D) Pull-Ups: 8 reps
Rest 30-seconds between rounds and complete 2 total rounds. Do not rest between exercises.

Big difference, right? That’s what shorter rest periods can do.

4) Sprint your butt off

Studies show that sprints extend calorie burning and force your body to use straight fat as it’s preferred source of energy.

Being that it’s the greatest physique shaper on the planet, when trying to burn more calories… Sprints are a must.

As for your workouts… Simply doing 6 50-yard sprints a few days per week will do the trick

5) Stay active (on off days and workout days)

Making simple changes in your everyday routine is bonus calories being burned. The most fit and athletic people are very active. So on your off days… walk, do yoga, play with your kids, go for a hike, throw the frisbee around. There are endless ways to stay active.

These are just five ways to burn a couple of hundred more calories every day… but you can even do better than that…

Here’s how to burn up to 1,000 calories a day!

Notice… Nowhere in here did I say you needed to cut out calories from your diet. If you are eating the right foods and still stalled with your progress, it’s your workouts and lifestyle that need some revamping.

And the best part is, this doesn’t need to take you hours or day or even hours a week.

These 30-40 minute sessions get the job done!

It’s the secret to getting amazing results in a short amount of time…

That’s what we all want, right?

In all my time training people online and in person, I’ve never heard someone say, “I actually don’t have a lot going on today….so can we add another half hour onto this workout?”

Now don’t get me wrong, I’d be flattered if someone demanded to spend some extra time with me

But I know it’s just not realistic.

With density workouts, you focus on doing as much work as you possibly can, in the specified time period.  For me, that’s 10 minutes.

Don’t worry about adding extra reps, sets and minutes to the end of your workout.

Instead, focus on getting MORE done in the same amount of time.

That’s what leads to breaking through your fat loss plateaus, building up that lean muscle, and most important of all, it helps you stick to a workout routine.

Here’s a strategy I see a lot of people doing – in order to get advanced results.

They simply add an extra minute onto each workout.

If you’re using the treadmill, that means running for an extra minute each time.

If you’re doing a bodyweight circuit, that means adding an extra minute to the circuit in each session.

You get the idea, right?  Small little increases in exercise during each workout leads to BIG results over time.

It sounds like a good idea, but here’s how I look at it.
If you keep adding an extra minute to your workout every day, in two weeks your 10 minute workout turns into a 24 minute workout.

In another two weeks, it’s up to 38 minutes!

No thanks.

I know you don’t have time for that.

Instead, here’s a 10-minute total body workout you can do at home TODAY to get started on the journey to your best body ever!

10-Minute Density Superhero Workout

In honor of the fitness Superhero himself, Dennis Heenan!

We’re doing this one Ladder Up style!  You’ll see the three exercises listed below.  Set your timer for 10 minutes and start by doing one repetition of each exercise, one right after the other.

The next round, you’ll take a step up the ladder and do two repetitions of each exercise.  Then 3 reps, 4, 5 and so on.  Add one rep each round and go as high up the ladder as you can in 10 minutes.

There is no scheduled rest, try and push through for the entire 10 minutes.  Once your form starts to dip, or you’re having trouble catching your breath, take a short break and jump back in when you’re ready.

On to the exercises!

1. Burpee with a Close Grip Pushup
2. Mountain Climber Combo (each leg)
3. Prisoner Reverse Lunge (each leg)

For the Mountain Climber Combo, bring your knee toward your chest (like a regular mountain climber), then immediately go across your body, and then back to the starting position.

I like to think of it as drawing a triangle with your knee.

The only rule is you have to make every second count!

Push yourself and write down how far up the ladder you get in 10 minutes.  Next time you do this workout, shoot for one more repetition than you did the previous time.

Who knows, you might even shatter what you previously did, since you have a goal in mind that you’re actively pushing toward.

That’s the power of Density, getting more done in the same amount of time!

Next up I Have 120 Additional 10-Minute Bodyweight Workouts for You to Check Out Here

Derek Wahler is a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine.  As a recently married man, with his first child due in a few months, he knows how quickly fitness and nutrition can be pushed to the side.

With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time.  Derek currently lives in Madison, WI, where he runs his own fitness boot camp. He also trains clients across the country online with his easy to follow home workout programs.  He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)

See Derek’s 10-Minute Fat Loss System Here!

I’ve got an amazing workout to share with you today that is going to be a bit different than what we normally do. You can check it out below. PLUS, don’t forget to watch your bonus video that follows:

TODAY is the last day to pick up your copy of Bodyweight Strong 2.0 Do that NOW before midnight!

Workout Details:

Perform 10 reps on each exercise with a 2-second pause and explosive push on each. Do not rest between exercises. Rest 20-40 seconds between full rounds and repeat 5 TOTAL rounds.

Pause-Push Pushups or Explosive Pushups: 10 reps
Pause-Push Bulgarian Split Squat or Bulgarian Split Squat Jumps: 10 reps
Pause-Push Pull-Ups: 10 reps
Ice Skaters: 10 reps each side
Rest 20-40 seconds and repeat 4 more times for 5 total rounds.

BONUS VIDEO:

==> Get Bodyweight STRONG! [sale ends at Midnight tonight!]

Click Here for more information on Bodyweight Strong 2.0 and start gaining strength with just your bodyweight today!

However, after doing much research and testing on these foods, it was clear to me that I needed them for my health.

Although my wife hates all three of these, I can’t seem to get enough. I guess that shows you everyone is different, right?

If you want a simple way to boost your health and energy, start incorporating these foods a few times per week (or even everyday!).

Why have just 3 foods? Why not 101? Even my wife eat these HERE!

Apple Cider Vinegar (ACV)

I stumbled across ACV one day when I was sick with the flu. I was very nauseous and read online that ACV could help. So I tried it… Within 15-minutes my nausea was gone and I started feeling 10X better.

That day, I dug a little deeper into ACV and that’s when I learned exactly how powerful this stuff is.

ACV has been shown to be an immense healer in a variety of ways, however it’s also been shown to help with digestion, aid in fat loss, and help make us more sensitive to insulin.

Each morning when I wake up, I make a concoction that consist of 2 tablespoons of ACV, half a lemon, and ice-cold water. I find this to be the perfect way to start my day for immense energy and health.

What’s also great about this stuff is you can find a bottle for around 4 dollars and it will last you an entire month.

Sauerkraut 

I used to HATE this stuff when I was younger…

It wasn’t until a few years ago when I was in New York City at Cat’s Deli that I discovered the deliciousness of sauerkraut.

This is now something I eat almost every single day because of the immense health benefits that it brings.

Sauerkraut is a fermented food that is filed with probiotics and lactic acid, both of which promote a healthy gut and provide your body with GOOD bacteria.

I like to enjoy sauerkraut with my eggs in the morning or mixed in with my grass fed beef. I’ve even grown accustom to eating it by itself with a little mustard.

Start out small, eating this 2-3 days per week then build up from there. Eating too much, too fast may give you some stomach discomfort.

Sardines

The one that my wife hates the most, mainly because it sticks up the house a bit… A small price to pay for great health, right?

I have a pack of sardines at least three times per week, if not more. Sardines are a nutritional powerhouse. They are packed with calcium, phosphorus, iron (even more than spinach), potassium, and protein.

In fact, just 3 ounces of this stuff has over 30 grams of protein. Plus, sardines are packed with Omega 3’s which have been shown to boost fat burning, aid in brain health, and support the nervous system.

These things are a true SUPERfood if there ever as one.

Just by adding these three foods to your daily diet will drastically help improve your health, fat burning, joints, and more.

If you want more superfoods, go check out the 101 SUPERfoods to kill belly fat, and stop joint pain and inflammation.