SWEAT & SHINE SUMMER CHALLENGE
The Sweat & Shine Summer Challenge is here! Join me as we'll commit to 20 minutes a day together — to elevate your fitness and well-being journey. My mission is to show you how committing to 20 minutes daily can transform not only your body but also your energy and confidence. Let's get started and spend this season feeling your most radiant self.
Find all details here of what you can expect, tips to stay committed throughout the challenge and prepare for a solid start.
What to expect?
- 20 days worth of workout classes: nothing needed but your mat
- Ultimate & easy-to-follow guidance with our program calendar
- 6 easy lifehacks + nutrition hacks
- 2 bonus videos: meditation
- Weekly check-in mails by Rowen to track your progress
Getting started
Make sure to register for the challenge if you wish to receive weekly updates and bonus check-in emails by Rowen. Register here: https://www.sweatshinesummerchallenge.com/
STEP 1 — Pick your level & Download the calendar
Choose to join for 10, 15, or 20 days, depending on your lifestyle today. Pick a level that is realistic, and at the same time challenges you to step it up.
*Download the program calendar and cross off each day as you complete it—available for download here!
STEP 2 — Create your temple
Whether you are at home or traveling, make sure to decide your workout spot in advance. Set up for success by creating a little sacred spot for yourself, that stimulates good energy: I personally love a scented candle, crystals and a window near my mat.
STEP 3 — Set your intention
Challenges are exciting, and they are even more meaningful when we set our own intentions. Ask yourself these 2 questions, and write down the answers as your anchor to stay committed:
What do I want from this challenge?
Example: Prove myself that 20 minutes a day can become my daily routine from home.
How do I desire to feel at the end of this challenge?
Example: Proud of myself, strong, radiant, joyful, inspired… write as many answers as you wish.
Good to know:
- Tune in anytime, anywhere: all classes are on demand
- Leave comments below the videos to hold yourself & others accountable: I read and answer all comments myself! <3
- Make sure to register for the challenge if you wish to receive weekly updates and bonus check-in emails by Rowen. Register here: https://www.sweatshinesummerchallenge.com/
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Sweat & Shine Calendar + Tracker
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Download the Sweat & Shine Challenge calendar (+ tracker) here to keep track of your progress and follow day by day.
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Welcome to the Sweat & Shine Challenge
Start your Sweat & Shine Summer Challenge here!
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Toned Abs & Arms || 18min
A fun and fierce bodyweight workout focused on strengthening and toning your abs & arms. *Perfect for on the go!
Equipment:
- Mat -
Every Day Pilates || 23min
Your every-day Pilates flow, to calm the mind while strengthening your body. Expect a strong, classic Pilates flow alongside a soft ambient playlist.
Equipment:
- Mat -
Lifehack — Why I Meditate || 3min
Rowen shares how meditation has been a life-changing practice of her routine, and how to get started if meditation is new to you.
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Glutes On Fire || 21min
Time to burn, lift and tone with this fiery glutes workout. Perfect for on-the-go with an optional resistance band to spice things up.
Equipment:
- Mat
- Resistance Band (optional) -
Abs Crusher || 18min
Join Coach Tijn for a fierce Abs workout to tone, strengthen and define your core and posture. Perfect for on the go with no equipment needed!
Equipment:
- Mat -
Nutrition Hack — Homemade Gatorade || 1min
Nutrition & Well-Being coach Claire shares with us her delicious and easy-to-prep homemade gatorade (watermelon, yum!). Follow Claire for more tips and tricks to elevate your health and well-being journey: https://www.instagram.com/claireboom
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Bodyweight Strength & Tone || 22min
This energy boosting strength workout will get you sweaty in no time — bodyweight only! *Perfect for when traveling.
Equipment:
- Mat (or Towel) -
Restorative Sculpt & Stretch || 23min
Combining classic sculpt with lengthening stretches — for when you're in need of chill movement and a proper self-care moment.
Equipment:
- Mat -
Glutes & Sideline On Fire || 24min
Set your glutes on fire with this sweaty and playful power workout—resistance bands are optional. *Modifications available for all jumping exercises.
Equipment:
- Mat
- Resistance Band (optional) -
Nutrition Hack — Green Power Smoothie || 2min
Rowen shares the easy recipe for her favorite morning power smoothie, filled with veggies!
Recipe:
- 2 cups fresh spinach
- piece fresh ginger
- handful of mint leaves
- bunch of parsley
- 1 celery stalk (or 2, if you love celery!)
- 1/2 cucumber
(I add 1 ice cube on hot days)
*optional for the ... -
Summer Challenge Recap & Check-in Week #1
What an incredible start to the Summer Challenge—thanks to all of you! Your messages and photos showing me your amazing home gyms and inspiring stories have been a true highlight of my week, giving me goosebumps each time! I’m excited to share my personal week one update, complete with its highs...
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Bodyweight Abs & Arms || 23min
If you're in the mood to sweat, this is your class! Join Coach Tijn for a savage abs & arms burner, needing bodyweight only. *Fierce upper body workout for on the go!
Equipment:
- Mat -
Morning Pilates — Calm & Strong || 28min
A calm and strong Pilates flow to start your day feeling peaceful and confident. *This workout has no music. Perfect for on the go, with no equipment needed but your mat!
Equipment:
- Mat -
Hotel Room HIIT || 22min
Warning: make sure to grab a towel for this very sweaty High Intensity Hotel Room-proof workout. Expect a challenging high intensity interval training — Perfect for when you have little time and space, but need to get that sweat in!
*No equipment needed, ideal for on the go.
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Standing Sculpt Series || 25min
Prepare for shakey arms and legs with this fun standing series. All you'll need is a chair, wall of bench for barre support. Expect classic sculpt and barre exercises that will make your body burn instantly. Giggles guaranteed!
Equipment:
- Chair/Bench (or any barre support) -
The Self-Care Flow || 18min
Take a moment for you while easing into this movement flow—slow, restorative and just for you.
Expect a gentle and slow paced Pilates sequence, followed by a calming meditation.Equipment:
- Mat -
Nutrition Hack — Seasonal Fruits & Veggies || 1min
Nutrition & Well-Being coach Claire tells us about the benefits of eating seasonally, and shares her favorite fruits & veggies in the Summer season. Follow Claire for more tips and tricks to elevate your health and well-being journey: https://www.instagram.com/claireboom
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Lower Body Build Circuit || 25min
Power and fierce — Coach Tijn is not wasting any time with this instant lower body burner & builder. Expect classic strength exercises, lower body focused, working against the clock in rounds. *On the go proof, with an optional resistance band only.
Equipment:
- Mat
- Resistance Band (optional) -
Fierce & Sculpted Abs + Arms || 22min
A fierce, empowering sculpt workout designed to strengthen your upper body—all bodyweight! Expect classic abs and arms exercises with loads of burn. *Ideal for on the go!
Equipment:
- Mat -
Summer Challenge Week #2 Recap + How To Plan Your Workouts || 5min
Officially, it is day 14 of the Summer Challenge, and I’m hopping on here to let you know that I’m incredibly proud of you. I’m proud of you for signing up, for trying something new, and for choosing yourself—whether that means rolling out your mat today or taking the break you deserve. We often ...
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Pilates Power Boost || 23min
A fun and fiery power Pilates flow to boost your energy and fire up your core. Expect classic Pilates exercises, spicy tunes and a core-focused sequence to strengthen your posture. *Perfect for on the go!
Equipment:
- Mat -
Toned Legs & Core || 23min
We love a hotel room proof workout to tone your legs, glutes and core—zero equipment, loads of fun!
Equipment:
- Mat (or Towel)
