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Bodyweight Workout Challenge


So how was your weekend?

Mine was pretty sweet.  Last week ended with me having to schlep my way to the Apple store twice due to computer wonkiness, but that’s all fine and dandy now.

It’s a funny thing…I was without my computer for nearly 3 days and even though I had access to Andrea’s computer, I was completely lost.  I didn’t really get any work done, outside of studying, because it was like I was missing a body part.

Kinda scary!

We also got to hang out with a couple of our really good friends, whom we haven’t had the pleasure of seeing for a while.  It was great getting caught up, even though I was up waaaay past my bedtime.

How have you been doing with the Challenges?

Have you been able to stick to them?  Are they too easy?  Too difficult? Just right?

Let’s recap the past few weeks.

We’ve covered fruit, fat, water and most recently smoothies.  If you were to continue putting those into practice you should be seeing some results, especially when combining the Challenges with the workouts you have access to.

Have you?

Before I get into this week’s Challenge, I want to ask a favor of you.

I want you to tell me what YOU want from these Challenges.  Is there any specific part of nutrition you’d like to know more about or have turned into a Challenge for everyone else?

Hit me up and let me know what you’re thinking.

Anywho, this week’s Challenge is a bit different than the past few weeks because it’s NOT a nutrition related Challenge.

It’s a workout Challenge!

This Challenge is to be done in addition to your regular workouts.

This isn’t meant to be done in replace of your regular workouts (I know that’s the same as the previous statement, but it’s different…)

What does this Challenge involve?

It’s 3 exercises and 3 exercises only.

Every day this week I want you to do 20 push-ups, 30 bodyweight squats and 10 burpees.

You can break them up however you’d like.

You can do them in a row and bang ’em out first thing in the morning.

You can split it into 2 separate circuits where you do 10 push-ups, 15 squats and 5 burpees before your workout, then do the same thing after your workout.

You can split it into 2 and do one first thing in the morning and the second one before dinner.

Whatever floats your boat is cool with me…

…Just do them EVERY SINGLE DAY.

If you miss a day, you should double up the following day.

If you miss 2 days, then you’ll have to add ’em back in the first day you go.

Remember that this Challenge is in addition to your regular workout – NOT instead of your regular workout.


For some, this Challenge will be easy and for others a bit more difficult.

If it’s too easy, then double the Challenge (40 push-ups, 60 squats and 20 burpees).

If it’s too hard…keep it the same 😉

It really is that simple.

Every day this week, I want you to do 20 push-ups, 30 bodyweight squats (use proper form!) and 10 burpees.

That’s it.

Nothing else.

Just those 3 exercises, done 7 days in a row, in addition to your regular workout.



Be sure to let me know if you have any questions and also let me know what else you’d like out of these Challenges.

If there’s something specific you’d like as a Challenge or if there’s something you’d like to learn more about, shoot me an email.

For some reason I’ve received a fair amount of questions about supplements, and specifically protein powder, so I’m going to do an in-depth article for next month’s FPF Monthtly.  We’re going to dive into the myths, truths an flat out lies about the supplement world and dabble in protein myths as well.  It’s gonna be heavy!

Good times!

Talk to you later!


P.S. – Speaking of FPF Monthly…if you’re not a member you should check it out.  Yes, you get a BRAND NEW workout program every single month.  Yes, you get downloadable workout videos for each workout in the program.  Yes, you get workout logs so you can track your progress.  Yes, you get a “magazine” where we dive into a big aspect of nutrition, fitness or the mind every month.

In addition to all those things you also get access to me as your personal coach.  Have a question?  Ask away.  Need guidance?  Ask away.  Having trouble staying motivated or getting started?  Tell me and I will help.

I want to see you succeed and will do whatever I can to make sure you see the success you deserve!  To discover more and get started with FPF Monthly, click here  –> Fit Parent Force Monthly…where all the cool kids hang

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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