I am starting a water challenge today. The challenge is to drink at least 8 8 oz. glasses of water every day during the month of December. Contrary to popular belief, the typical adult actually needs more water than that! According to the Mayo Clinic, the average female should be consuming 9 cups (2.2 liters) of water per day. The average male should consume 3 liters or 13 cups of water per day. That’s before working out! If you do a short workout you should add an additional 1.5 to 2.5 cups of water.
The most common symptom of dehydration is tiredness. This can occur even with mild dehydration. In addition, staying properly hydrated helps prevent over-eating, and even decreases your chances of getting the flu or other illnesses. Have I convinced you how important water is yet? I hope you join me in this challenge!
Today’s workout is going to work every part of your legs, butt and thighs. J Enjoy it, and feel free to comment below to let me know what you think!
Lady Lump Workout
Warm-up/Cardio Burst: Jump Rope or high knees
Beginner: 5 minutes
Intermediate: 7 minutes
Advanced: 10 minutes
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Twisting Warrior
2. Right Twist Kick
3. Left Twist Kick
4. Split Squat (right)
5. Split Squat (left)
6. Squat Jacks
7. Down Dog Leg Lifts
8. Side Plank Drop (right)
9. Side Plank Drop (left)
Cardio Burst: repeat your warm up
Be sure to stretch after your workout! A round of Sun Salutations is a great cool down.
The rep portion of this workout took me 20 minutes and 21 seconds.
One thought on “Lady Lump Workout – Melissa Bender Fitness”
It was killer cardio part and enjoyable rep part of workout for me 🙂 My time for advanced version of rep portion: 17:18. Wow, I beat your time, I’m so happy 🙂 Thank you very much, Melissa!