The Fox Challenge – can you handle?

The Fox Challenge – can you handle?

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Hey guys!!!

Here is your new workout for Monday: The Fox Challenge!

I’m recently addicted to Ylvis’s “The Fox” and even though it is the weirdest song ever and the lyrics are so overdramatic, I kinda love it. Oh who am I kidding. I absolutely LOVE IT!!! The tune is catchy and after you want the music video, you will never forget the over the top imagery of such a simple subject.

Here’s the original video: 

OMG so good right? Love the flashing lights in the forest with the serious secret agent looking girls. Too good. ANYWAY!!!! Here’s what you have to do for the workout. Since it is a challenge, it is short but OH SO intense. During most of the song, you will join me in all sorts of squats. But, when the chorus comes up you have to do the following each time the fox makes a new sound (he makes 4 sounds) you will perform:

1. burpees

2. right legged burpees

3. left legged burpees

4. split squat jumps

Your hammies, quads, and butt will be so on fire like it’s not even real. This is actually a really fun one to do with your friends, so grab them and challenge them to the burn. You will laugh and cry.

HAVE FUN!!!! And lemme know if you finished it without stopping! Beginners, just walk the burpee part if you get tired. Do not get discouraged! Just keep trying and you will get stronger. Promise 🙂

Love you and have a fantastic start to the week! Also, be sure to check out the FLASH SALE that’s going on right now until next Sunday for the Don’t Quit Tank. It’s only $12 and it’s the lowest price it’ll ever be. I’m doing a hot item every week to help make the clothing more affordable for everyone. Hope you like 🙂

Train hard and sweat happy!!!

<3 Cassey

PS: Click here to see today’s workout on the #ABTOBERFEST Calendar.

26 thoughts on “The Fox Challenge – can you handle?”

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  1. Kailyn Michelle says:

    I haven’t heard of this song or this video When do you think it can be put on the calendar with the Call Me Maybe squat challenge I love the song I haven’t tried that video yet either Was only being curious and didn’t know when you could have the chance to bring both back if at all possible but I’ll leave that up to you It was only a thought and just didn’t know for sure – that’s all love you so much

  2. Debbie says:

    Haha, I love this one! 🙂 Thanks for all the amazing, free workouts! You’re awesome.

  3. Viv says:

    Is a bit of a weird song.. but I’ll give it ago. Thankyou!

  4. Kayla says:

    My 6 month old is in love with that song. i turned it on since i had not heard the song, i look over at her n shes all smiles. i was seriously like umm whaat the heck? its a funny song and you put a killer work out to it! totally died after. could NOT breath! <3 you cassey!!

  5. Cara says:

    Loved this. I love the challenge videos because they force me to push myself but right about when I want to quit, it’s already done and I feel accomplished even though it was only four minutes.

    But I am hoping we get an ab challenge video soon!? 🙂

  6. Heike says:

    You all need to watch this:

    I’ve gone crazy about what the fox says, how come most of us don’t know? 😀 Finally found this, secret revealed, yay! 🙂

  7. Hey great idea for a workout to this very cool and popular song…lots of fun!

  8. kendrrat says:

    I LOVE this song! The workout was hard though! A challenging hard that I know I will soon conquer! I love having fun with workouts, this is great!

  9. Molly says:

    I am reminded and start humming this song whenever I try to sit down because my butt is so sore from this crazy, melodramatic fox song!

  10. Pam says:

    I am dying laughing trying to switch between burpees and single legged burpee! Great challenge!

  11. Kelly says:

    Hi Cassey! I am a HUGE fan of your blog/workout vids! I have had unbelievable results from them, but I have a question- what do I do about stretch marks?! I just recently noticed that I kinda have some! I need your incite please!!

    Thank you.

    Kelly <3

  12. Courtney says:


    Can you talk about how to tell the difference if you are gaining weight from muscle or fat?
    I’ve been training and eating clean while of course enjoying myself for about two weeks. I started at 120lbs and I just weighed myself to be 125lbs 🙁
    I don’t want to discourage myself but I feel so bad about it. I keep telling myself that it doesn’t necessarily mean fat because I don’t feel or look any bigger. I don’t know how to feel! I just feel so angry and upset 🙁

    1. B says:

      Instead of going solely on the what the scale says you should take your measurements too. You may find that you have lost inches, but gained muscle. How cool is that! Also, how often are you weighing yourself? What time during the day? Are these weigh ins always consistent?
      Also I find that, during that lovely, grand, time of the month, I normally gain about five pounds without fail. It’s very impressive. Keep those things in mind.
      Also, it’s just been two weeks. Good for you and keep it up! Get through the calendar and see what happens in a month! You’ll probable see more of a change in a month or so then two weeks. Give your body the time to adjust.

  13. Rachel says:

    omgosh i love/hate this song XD so annoying because my boyfriend and his friends never quit singing this, but i can’t help but love it, too. this workout was just what i needed after the birthday feast i had all weekend long lol. im definitely doing this one more than once today 😉

  14. Laura T says:

    You do realise that the reason the song is overdramatic and strange is that it is mocking pop music, right? But they are obviously good musicians and managed to create a hit, even though their intention to create an “anti hit backfired” (their own words).

  15. Laura says:

    Love the workout!! So short, so hard, just what I need for tomorrow cause it’s gonna be a super busy day for me. The song however…I’m probably gonna be in a minority here, but I really do NOT like it. Yep, I said it. Some friends already said I’m crazy, you can say the same, lol.

  16. Maria says:

    so crazy! omg but it burnssss

  17. Kristine says:

    This looks fun- can’t wait to try it, suffer and laugh from suffer 😀

  18. Amber says:

    AHHH!!! I LOVE THE FOX!!! Thanks Cassie, can’t wait to do the workout today and it’s up early and everything <3 I'm so excited.

  19. Jordan says:

    ITS UP!!!! EARLY!!! YOU ARE AMAZING! and OH MY QUADS! they are DIEING! but I LOVE IT! 🙂 great workout! super tough!!!

  20. Nadira says:

    Hi Cassie. I have a question for you. I mean “some” actually. How do I keep going? I mean, after some time I get bored of the workouts I’m doing and I’m no longer interested in doing it. Then, I start on being unhealthy but once I found another workout that I love, I will start doing it then get bored of it after some time and start being unhealthy again. I think this is the reason why none of the workouts I did were ever helpful and changes anything. Also, does working out in my room will help to get my body in shape? Sometimes I think that it won’t and its just a waste of time to do it 🙁 the last question is, how do I keep eating healthy foods? I live in Malaysia and we eat rice for lunch and dinner. Breakfast foods are not really healthy too sometimes. Maybe you could give me tips and ideas on how to keep a balanced diet in such condition. Thank you so much if you could reply to this. I really want to make a change for my body and life but I always get discouraged and tired of it. Love your workout videos anyway. Xx

    1. Cailyn says:

      Maybe you could try brown rice, it has 10 times the nutrition as white rice.

      1. Libby says:

        Yes, my neighbor (who is Khmai) switched from white to brown rice. I think the brown is more filling too. She also just ate less rice, and more fruit and vegetables. But I think a lot is just how MUCH food we eat, especially here in the US where portion size is HUGE.

  21. WELL LIVING BLOG says:

    Love your workout videos !!

    XX Luba

    Fabulous Michael Kors bag GIVEAWAY, if you have a minute stop by and have a look