30 Day Challenge: Day 4: Arm and Leg Sculpt

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Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes. 

This workout can be repeated if you want a longer, more intense workout. 

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 

I am starting to feel changes in my endurance and energy throughout the day. 

Once you complete your workout don’t forget to check in on FacebookInstagram, or Twitter. 🙂

Enjoy the workout!

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

14 thoughts on “30 Day Challenge: Day 4: Arm and Leg Sculpt

  1. Anonymous

    Can you give some suggestions of ways to make this just as difficult without weights? I live as a volunteer in Costa Rica and don’t quite have the capital to procure them.

    • benderfitness

      Do you have anything you can use for added resistance? Water jugs filled with sand or rocks, a book bag, basically anything that will allow you to have a bit of extra challenge. Resistance bands also work, but I imagine that would be difficult to come by.

      I hope you enjoy your trip & have a great volunteer experience. I would love to visit Costa Rica one day. 🙂

  2. Kristi

    Had to skip a day due to leg soreness so today is day four. Shorter workout so I did it twice. I need heavier weights for some of the exercises. See you tomorrow!

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