FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 6

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Welcome to the final week of our Mile Speed and Body Sculpt Challenge! I am so excited to finish this challenge strong, and hear how everyone has done with the mile speed challenge.

We are ending this week with our Mile Time Trial, and I have some great workouts planned for this week. The workout schedule and videos will be loaded as the week progresses.

Running Intensity Scale: 

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: 

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: http://www.benderfitness.com/category/40-minute

Day 1: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes. 
Five 45-second Hard Pace Sprints. 1-2 minutes rest between sprints. Note: If needed, you can increase the rest between sprints.
Cool Down Easy Run or Walk 5-10 minutes.

Day 2: Body Sculpt #24

1. Jumping Jacks
2. Foot Slide Squat: Right
3. Foot Slide Squat: Left
4. Warrior T Knee: Right
5. Warrior T Knee: Left
6. Skater Hop
7. Half Moon Pulse: Right
8. Half Moon Pulse: Left
9. Rotating Squat Hop
10. Alternating Lunge Hop
11. Standing Bicycle: Right
12. Standing Bicycle: Left
13. Standing Rollup
14. Angled Bicycle: Right
15. Angled Bicycle: Left
16. Standing Cat/Cow
17. Forward Backward Lunge: Right
18. Forward Backward Lunge: Left
19. Speed Skater Floor Tap
20. Speed Skier
21. Side Kick
22. Cross Punch and Dodge: Right
23. Cross Punch and Dodge: Left
24. Uppercut: Alternating
25. Horse Step: Right
26. Horse Step: Left
27. Side Stretch: Right
28. Side Stretch: Left

Day 3: Bonus Burn + 1-3 Miles Easy.

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Day 4: Total Body Sculpt #25

Side to Side Squat
Squat and Reach
Jumping Jacks
Pendulum Hop
Jump Rope/Ropeless Jumping
Cross Jab Situp
Plank Row
Supine Press to Tricep Drop
Lunge and Curl
Squat and Press
Single Leg Deadlift: Right
Single Leg Deadlift: Left
Squat and Switch
Alternating Curtsy Lunge
Plié Squat/Jump
Bicycle Situp
Side Plank Reach: Right
Side Plank Reach: Left
Alternating Bird Dog
Burpee
Prone Heel Press
Bridge
Frog Hop
Lunge Hop: Right
Lunge Hop: Left
Donkey Kicks
Scapula Squeeze
Slow Mountain Climbers
*Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*

Day 5: Bonus Burn + 1-3 Miles Easy.

Check back for the new workout video.

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Day 6: Mile Speed Trial

Warm-up: Dynamic Stretches, 2-3 Strides, Easy jog.
1-Mile Speed Trial.
Cool Down.

Day 7: Rest Day

3 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 6

  1. Sara

    I have loved this 6 week challenge. It kept me motivated to workout. It would be cool to do another challenge. This challenge went by way to fast. Thank you for all that you do Melissa and family.

  2. Teresa (Portugal)

    Hi!
    Is Total Body Sculpt #25 the same as Total Body Sculpt #8??
    Just making sure I’m doing the right one.

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FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 5

Sticky
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Welcome to Workout Week #5!

I hope that you are ready for another great workout week. We have three Body Sculpt Workouts, three runs, and one Bonus Burn Workout on the agenda this week. Scroll down for the workout schedule and videos.

I was late posting Body Sculpt #22 on last week’s schedule (my baby is teething already!), so if you are looking for that workout you can find it here (Day 6): http://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-4.html

I can’t believe that we are already on Week 5, of our 6 Week Challenge!

My sweet, teething baby.

Running Intensity Scale: 

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: 

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: http://www.benderfitness.com/category/40-minute

Day 1: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes. 
30-Second Hill Sprints X8-10. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat. 
Cool Down Easy Run or Walk 5-10 Minutes.

Day 2: Body Sculpt #23

Level 1 Burpee
Side Lunge: Right
Side Lunge: Left
Squat Jump
Lunge Jump
Oblique Step Push-up
Reverse Plank Step Out
Temple Tap Abs
Side Plank Reach: Right
Side Plank Reach: Left
Mountain Climbers
Russian Kicks
Down Dog Heel Pulse: Right
Down Dog Heel Pulse: Left
Hydrant: Right
Hydrant: Left
Plank Jack
Burpee
Low Jack
Runner’s Lunge to Warrior III: Right
Runner’s Lunge to Warrior III: Left
Supergirl Heel Tap
Bird Dog
Pop Ups
Speed Skater
Warrior II Twist: Right
Warrior II Twist: Left
Stretch and Cool Down

Day 3: Bonus Burn + 1-3 Mile Easy Pace Run

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises. 
1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Day 4: Body Sculpt #24

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Day 5: Tempo Run

Today’s Run is broken down by time and effort. 
5-Minutes: Easy
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
5-Minutes Easy.

Day 6: Body Sculpt #25

In/Out Squat
Pendulum: Right
Pendulum: Left
Double Curtsy: Right
Double Curtsy: Left
Modified Pistol Squat: Right
Modified Pistol Squat: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Warrior III: Right
Warrior III: Left
Hydrant Extension and Tap: Right
Hydrant Extension and Tap: Left
Leg Series: Right
Leg Series: Left
Finish with Yoga with Sean Vigue

Day 7: Rest

6 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 5

  1. Alli

    Nothing worse than hearing “cardio!” after doing burpees. lol! But hey, it gets the job done! Especially when my cardio is jump rope or mountain climbers.

    I’m shedding the pounds I wanted to shed with this 6-week program. Dunno whacha gonna give us after this 6-week stint is complete but I may very well repeat this 6-weeks. It’s been VERY effective!!

  2. Lindsay

    Thanks for #24 a change of pace is welcome and in a life full of boys it was nice get in touch with inner ballerina!

  3. Becky

    Body Sculpt #24 was what I needed this last week. My lower back has been giving me trouble so I was able to complete a workout w/o tearing myself up. P.S. It’s good to be able to read “low intensity” in the title of the workout for when my body isn’t cooperating…I can search for what I need on your site.

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FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 4

Sticky
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Hello Everyone!

Welcome to Workout Week #4. We have a great Body Sculpt and Running Schedule this week. Get ready to work hard, sweat and become stronger and faster.

Running Intensity Scale: 

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: 

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: http://www.benderfitness.com/category/40-minute

Day 1: VO2 Max Run

For today’s run start with a 5-10 minute warm-up, running at an easy/conversational pace.

Complete 400 meter (.25 mile) Repeats X4. 2-Minute Rest between repeats.

Cool Down 5-10 minutes easy pace run or walk.

Day 2: Total Body Sculpt #20

Day 3: Bonus Burn + 1-3 Miles Easy Run

Today I have a great throwback workout for you. Only 12-minutes, so challenge yourself to go hard!

Set Your Timer: 12 Rounds of 10/50.
High Knees
Wall Abs
Tuck Jump
Lunge Jump
Skier
Frogger
Side Plank Knee Rotation-Right
Side Plank Knee Rotation-Left
High Knees
Heel Tap Toe Reach
Jump Squat
V-Reach
Repeat 1-3X

Day 4: Total Body Sculpt #21

Day 5: Progression Run

Run 1-4 Miles at an easy to moderate pace. For the last 3-6 Minutes of your run, maintain a Hard running pace.

Cool Down: 5-Minutes Easy run or walk

Day 6: Body Sculpt #22

1. Squat, Tap & Reach
2. Pendulum Chair: Right
3. Pendulum Chair: Left
4. Prone Heel Press
5. Knee Drop Starfish
6. Reverse Hook Crunch
7. Jump Squat
8. Warrior Knee: Right
9. Warrior Knee: Left
10. Plié Jump
11. Kneeling Squat
12. Side Gorilla
13. Twisting Knee Tap
14. Beast Rib Hug
15. Sit Thru
16. V-Up Twist
17. Bear Crawl
18. Crab Knee Touch
19. Lunge Hop: Right
20. Lunge Hop: Left
21. Rotating Squat Step
22. Jumping Jacks
23. Runner’s Lunge to Chair: Right
24. Runner’s Lunge to Chair: Left
25. Kneeling Heel Press: Right
26. Kneeling Heel Press: Left
27. Three Point Locust ReCh
28. Flat Back Lift

Day 7: Rest

7 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 4

  1. Tati

    Dear Melissa,
    Thank you for great workouts , your positive energy and inspiration, for all that you do to help people be healthier and stronger even without special equipment. We love you here in Russia 🙂 Wishing you success and prosperity.

  2. Kerry

    I have to admit these new Body Sculpt videos are kicking my butt!! I’ve done your workouts for years and these new ones are awesome! Thanks again for all you do:)

  3. Alli

    First lemme say your baby is SUCH a cutie pie!

    And wow, these workouts are literally kicking my butt. And I love that! Especially when I do jump rope or Mountain climbers. Wooh! Always completely drenched in sweat when I do that! Thank you SO much For helping me to become healthier and feel healthier as well. .

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FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 3

Sticky
Please follow and like us:

Hi Everyone!

Welcome to week three of our workout schedule! I hope you’ve been enjoying the new workouts!

This week we have some great workouts and runs on our planner.

Remember, for our runs we are going based on intensity/effort level.

Below you will find the running and workout schedule for this week.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: http://www.benderfitness.com/category/40-minute

Intensity Scale: 

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Day 1: Body Sculpt #17

No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.

1. Warrior III Touch: Right
2. Warrior III Touch: Left
3. Thriller Clap: Right
4. Thriller Clap: Left
5. Beast Pulse
6. Squat Heel Lift
7. Hydrant: Right
8. Hydrant: Left
9. Down Dog Heel Pulse: Right
10. Down Dog Heel Pulse: Left
11. Leg/Hip Lift
12. Angel Abs
13. Elbow Tap Side Plank: Right
14. Elbow Tap Side Plank: Left
15. Plank Tricep Tap: Right
16. Plank Tricep Tap: Left
17. Reverse Plank Glute Tap
18. Superman
19. Sit Thru
20. Alternating Down Dog Toe Tap
21. Crab Toe Touch Hip Press: Right
22. Crab Toe Touch Hip Press: Left
23. Goddess Reach: Right
24. Goddess Reach: Left
25. Side Angle Twist: Right
26. Side Angle Twist: Left
27. Rock the Boat
28. Dive Bomber

Day 2: Tempo Run

Today’s Run is broken down by time and effort.
5-Minutes: Easy
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
5-Minutes Easy.

Day 3: Body Sculpt #18

1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
6. Burpee
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
11. V-Slip
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
15. Superman
16. Long Jump with Run Back
17. Spiderman
18. Rib Hug Push-ups
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle

Day 4: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X5. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat.
Cool Down Easy Run or Walk 5-10 Minutes.

Day 5: Body Sculpt #19

1. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Day 6: Bonus Burn + 1-3 Miles Running Easy Pace

Check back for the workout video. In the meantime, try this 12-Minute Core Workout.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

5 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 3

  1. Terry

    BS #17 was so good! Love the new variety of exercises. The side twist was interesting as I had to really focus on my balance! Thank you, Melissa!

  2. Erin Jondle

    First of all Thank you for these weekly workouts. These are perfect and love the challenge! From #17 I was pleasantly surprised by the Crab Toe Touch Hip Press! I could feel it in all kinds of places. The beast pulse and sit thru are also some of my new fav moves!
    AND the golden thumbs up! How sweet is that, let him know he makes us feel special when we get those!

  3. Richa

    Love all your workouts. This 6 week challenge came at a great time and coincided with my goals. Would love to see more exercises with weights. Thank you for filming and motivating.

  4. Heather ODay

    BS 17 was crazy good! My sister and I both work out with you and she agrees. It was challenging but I was so proud of myself at the end. I made my husband do one of each exercise to share what I’ve been doing. Saying, I did a “40 minute Bender” isnt descriptive enough. 🙂 He said, “no wonder you’re getting ripped.”

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