Mission Photoshoot: Belinda’s Bodyweight Challenge! (Video)

by Belinda on November 27, 2011

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Have you any idea how your emails, your blog and facebook comments inspire me? I have been deeply touched by the very personal stories you have shared, your progress and photos. So much so, I decided it was time for me to open up and share some of my personal goals and behind the scenes peeks into my life and what’s going on!

Only 5 weeks from now I will be doing 2 fitness photoshoots in Panama and then I am off to New Zealand and Australia (wooooohooooooo x 1,000) for a family reunion, catching up with friends and some exciting seminars and events on the Gold Coast, Sydney and Melbourne. Stay tuned for more about that and how you can meet me in person.

But today I want to share what’s been going on with my photoshoot preparation so check out this video for a quick update.

So, Why Does Bodyweight Work?

The muscles of the body are extremely complex and occur in layers from superficial to very deep. We often make the mistake on focusing on the superficial muscles rather than training the deeper ones that are responsible for shaping, toning and sculpting the body. For example doing endless crunches for a six pack, rather than training the deeper muscles of the core that have far more potential for sculpting and defining the torso.

Check This Out!

Muscle Layers of the Core

Remember, bodyweight exercises make your muscles work very differently as compared to weights or machines.

First, your mental focus is not on anything external. It is solely on your body and how you are using your muscles to move it. This means there is a heightened awareness of mind muscle connection. It makes it easier to actively recruit and engage the muscles we are aiming to target.

Second, because bodyweight exercises require balance and coordination, there is a deeper more complex level of muscle fiber stimulation. This explains the details I am seeing in my physique, the muscle separation and sculpting.

What Does All This Mean for YOU?

This doesn’t mean you throw the baby out with the bath water! Resistance training with weights is still a very important and necessary part of physique development. BUT, it does mean you have another weapon in the pursuit of your ideal body.

Bodyweight is perfect to cycle with your weight training to:

      • Help prevent risk of injury during recovery periods
      • Reduce the risk of overtraining
      • Prevent adaptation so you see continued progress
      • A breath of fresh air when you are bored :)

Bodyweight does not equal EASY! Bodyweight training is used by professional elite athletes to refine their skills and strength, the beauty of it is, it can be adapted no matter what your level – from beginner to super advanced.

Benchmark Your Body (Beginner/Entry Level Test)

The Bodyweight Benchmark Workout

1. Front and Back Lunges: 30 counts each Side
2. Bench Step-Up Onto Toe: 20 each leg
3. Exercise Ball Hamstring Curls: 20
4. Exercise Ball Hip Raise With Towel: 20

No rest between exercises with 2-3 sets.

1. Go slow: Think SLOW MOTION.
2. Control your body movements using your core as an anchor.

Note: This is the entry-level bodyweight benchmark workout for beginners.  For super beginners start with a low step rather than a bench.  For Intermediate and Advanced Levels increase the challenge by raising the height of the bench and/or starting with both feet on top of the bench and touching down very lightly and briefly on the floor with your toes while keeping all the weight on your front quadricep.

What Next?

If you are keen to get started straight away check out the Leg, Butt, Hip & Thigh Makeover Program (any questions please post below).

And stay tuned for the exciting premier release of my

Complete Get Lean Workout System early in 2012!

Now, get off your butt and get stuck into my Bodyweight Benchmark Challenge lol!


Your Aussie Transformation Coach






P.S. If you enjoyed this workout please let me know! I want to hear your results and comments here on my blog (you know I love hearing from you!).

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{ 17 comments… read them below or add one }

Karen October 29, 2012 at 10:28 am

I am interested in this workout, but am curious how you get your arms so lean and shapely especially given that this workout concentrates on the lower body?

Also, given I am used to a full body workout with weight(at home – Flavia’s programs), would I get as good results with just bodyweight? I tried Craig Ballantyne’s bodyweight workout recently and found it far easier than Flavia’s curvalicious program.



Belinda October 29, 2012 at 10:58 am

Hi Karen!

I trained separately for upper body with it’s own dedicated bodyweight program. Especially for the upper body of females, I’ve found bodyweight is awesome to build strength, muscle tone and shape.

I have tons of girls come to me who only trained weights in the past and over time we develop a fusion approach taking the best from bodyweight and resistance training. I’ve had competition level girls use my bodyweight programs and find the very challenging and effective so I would be surprised if you found them too easy. Both my resistance and bodyweight can be done at home.

If you decide to go ahead with Get Lean please let me know so I can recommend the best workout program to start on.

I hope that helps and please let me know if you have any more questions!



Irene December 5, 2011 at 11:12 am

Hi dear Belinda…I’m following you thanks to Joey.I would like to have an explanation about time of motion …THis summer I did these exercises ith a time of motion of 6/8 seconds…but my legs bulked up.What0s you advice?It will be better a count of 4?


Belinda December 7, 2011 at 5:02 am

Hi Irene, lovely to meet you!! I need a little more info about your training. Could you email me: belinda@getleanprogram.com and if you have any current photos that would be useful also. Doing this program with my clients I didn’t see any increase in muscle size. Going slower makes it harder but should increase the muscle volume. Let’s talk via email and take it from there! Belinda


Kat November 29, 2011 at 5:45 am

Hi Belinda! I’ve actually had the pleasure of speaking with you via email before AND trying out your healthy, lean eating programs and workouts – which were great I should add! So the age old excuses of time poor, moving cities, new job, friends etc etc got in the way (ah life!) plus all your updates were going to an old email account. So how exciting for me to get my first email (again!) from you with all this great news for 2012. Just joined the gym tonight, cycled home from work and now with your blogs coming through, I’m really pumped to get my body back :) You’re still looking as amazing, happy and healthy as when I first stumbled upon your blog many moons ago. Look forward to what you next impress us with. Kat xo


Belinda November 29, 2011 at 10:59 am

Thank you Kat! Now that is a sign! :) You are back heading in the right direction now (we all face those challenges, moving cities alone is HUGE) and fantastic to hear you just joined the gym. Please keep me up to date with your progress! Bel xoxo


Kat December 7, 2011 at 2:38 am

One small update but a MASSIVE one I think. I took advantage of my new city living and close proximity to some awesome surf beaches and had my first surfing lesson!! I stood up so many times and was so pumped by the end of it :) Hello summer of fun in the surf! x


Belinda December 7, 2011 at 5:05 am

Kat!! That is MASSIVE!!!!!! Wow you must be feeling incredible. You know what a huge fan I am of surfing, it’s my most favorite sport in all the world – I mean hey, I travelled the world surfing :) Where are you living? It’s my dream to live by a surf beach, doing my work online with all you incredible people then when the surf is pumping, grab my board and paddle out for some perfect waves! I will do it and when I do, I will post the pics on my blog lol. Send me photo of you and your board in summer, I would love to see that! Bel


Cate November 29, 2011 at 1:45 am

Will be watching your blog with bated breath hehe.

(I should add that I am a 46 year old who just this year lost over 15kg, and took myself back to school to earn my certification as a PT – been quite a journey!!)

Safe travels!


Belinda November 29, 2011 at 5:17 am

Wow that is fantastic work Cate! Congratulations. 15kgs is a lot – you must be feeling on top of the world. Good on you for going back to school, having done that later in life also – I know it’s a challenge in many different ways but so rewarding. I hope we get to meet also! Bel xo


Karen November 28, 2011 at 9:46 pm

You look fantastic! Just so inspiring.
I cannot wait for your program!!!!!
Must agree, i have been trying some body weight exercises in my schedule and noticed a difference in my glutes and shoulders.
Thank you for sharing your workout ideas :)


Belinda November 29, 2011 at 5:18 am

Thank you Kate! Interesting you are seeing changes also. YES! The programs are kick butt, I am so excited to be able to offer these because I know people are going to experience dramatic results. Bring on 2012!!!!! xoxo


Sue November 28, 2011 at 7:04 pm

Belinda, thanks for the inspiration – you look so good.
I am just starting at the gym at age 45. Need to lose about 13kg fat mass and gain about 3.5kg muscle mass. I usually like to exercise at home but thought I would bite the bullet and join a gym so I have access to more equipment. I need to weight train I suppose if I want to gain the muscle.
The trainer who just gave me a programme – no measuring or weighing me. I found out on my own how much weight and muscle I had.
He gave me the usual average gym program – 10 reps, 3 sets of on machines – seated chest press, seated lat pulldown, pec deck butterflies, leg press, bicep curls, tricep push downs on rope. Hamstring curls on exercise ball as couldn’t do it on machine hurt my calves. Then ab crunch, ab typre crunch with me on back and both legs straight up in air, ab twists with medicine ball. 10 minutes on treadmill warm-up pre-weights and 20 mins post-weights.
I am quite big in the legs (fat) and biceps look big. I asked for heavier weights on the machine. Some of the weights are about 30kg. Is this heavy? Should I be doing heavy since I have a lot of fat to lose and my legs tend to bulk? I look forward to your programme next year. Perth, WA.


Belinda November 28, 2011 at 7:25 pm

Hi Sue, congratulations on starting at the gym! I never exercised at all before the age of 37 – so I know what it takes and what a huge difference it can make to your life. Are you going to be training regularly with the trainer? Or did they just give you a program to get started? I am not sure that routine is ideal for you given your goals and current physique. You don’t need to be training heavier but you do need to be doing a very specific workout program designed to lose weight and re-shape your body – gradually and effectively for the long term. If you could email me some pics and more details that would help me better advise you because I sense you are very genuine and are really committed to making a serious transformation. Email me: belinda@getleanprogram.com

My workout programs next year will be ideal for you plus I think you could benefit from my new Aussie Transformation Coach site that I will be launching also – that will give you the ongoing motivation, personal support and guidance you need to stay on track on a daily basis to see long term results! Again, congratulations on taking the first steps towards your new body – you won’t look back! Bel xoxo


Sue November 28, 2011 at 10:37 pm

Thanks Belinda. You’re a gem – will email you my pics (gasp, horror)!!
I didn’t think it was a good programme – it seems kind of generic. No I won’t be training with trainer at all, I could do if I paid for a personal trainer but budget doesn’t allow for that. They just give you a programme for $29 (joining fee) and then I just pay weekly for using the gym.


Cate November 28, 2011 at 6:39 pm

Any chance that you’ll be visiting Auckland Belinda? (I’m a fellow Australian that now lives in NZ). Would love to meet you!


Belinda November 28, 2011 at 6:50 pm

Hi Cate – I will be visiting Wellington where my sister lives but there is a chance I might get to Auckland. If so, I will keep you posted via my blog! I would love to meet you also :) xoxo


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