Welcome to Day 1 of my Fit & Healthy New Year & DietBet Challenge Workouts! One round of today’s workout takes 30-Minutes. In the video below I completed this workout for time (intervals), but I also included the breakdown to complete the workout for reps.
You can choose either variation, or complete a round of each to really challenge your body in two different styles of training. In this workout I am using 15-lb dumbbells. If you don’t have any weights you can complete the exercises with body weight only. If you do have weights I recommend using them because it will help boost your metabolism & burn, while increasing the challenge of each exercise.
During this challenge I encourage you to workout between 30-60 Minutes per day. You can do one round of this workout and 30-Minutes cardio of choice, or do two rounds of this workout for a total workout time of 60-Minutes.
If you haven’t signed up for the weight loss challenge yet you can do so here: www.dietbet.com/BenderFitness for a chance to win money & prizes by placing a bet on your ability to lose 4% of your body weight in 4-weeks. It’s a great motivator!
Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
- Curtsy Lunge & Curl-Right
- Curtsy Lunge & Curl-Left
- Down Dog/Dolphin Press
- Sit to Stand Thigh Sculpt-Right
- Sit to Stand Thigh Sculpt-Left
- Side Plank Leg Lift-Right
- Side Plank Leg Lift-Left
- Windshield Wiper Dips
- Lunge Jump Squats
- Down Dog Toe Touch Stretch-Right
- Down Dog Toe Touch Stretch-Left
- Pretzel Lift-Right
- Pretzel Lift-Left
- Squat to Curtsy Lunge Kick-Alternating
- Warrior Deadlift to Row-Right
- Warrior Deadlift to Row-Left
- Side Plank Hold-Right
- Side Plank Hold-Left
- Single Leg Frogger Pushup
- Wood Chopper-Alternating