30 Day Challenge: Better Buns: Jump and Burn & 10 Minute Sweat Not Tears (Day 8 and 9)

Please follow and like us:
Pin Share

Hi Everyone!

It is a crazy weekend for me (my sister’s bridal shower is tomorrow and I have family staying at my house). That means I am behind on filming and posting my workouts. I plan on catching up tomorrow night, so the new Day 9 workout will be posted late. 

In the meantime for Day 8 we have “Better Buns: Jump and Burn Workout.” For Day 9 scroll to the bottom of the page for the “10 Minute Sweat Not Tears” workout. 

Each workout can be repeated up to 3X. As always listen to your body. If you need an active rest day do some walking, light jogging, hiking or other fun activity to get in some movement and allow your body some rest. 

Good job sticking to the 30 Day Challenge and don’t forget to check-in on FacebookInstagram or Twitter after you have completed the workout! 

There are more new workouts coming! See you tomorrow. 🙂 

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval. 
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian 
9. Frogger
10. High Knees

6 thoughts on “30 Day Challenge: Better Buns: Jump and Burn & 10 Minute Sweat Not Tears (Day 8 and 9)

  1. Anonymous

    My kids love doing these workouts with me! They ask for more once we are done 🙂 Nothing like watching mommy workout and setting a great example for the kiddos learning a life long of fitness at a young age! Thank you Melissa! Angie, Cale, Blake and Audrey

    • benderfitness

      Absolutely! You can substitute any alternative form of cardio (high knees, burpees, jumping jacks, froggers, etc). The other option is to hold a plank, and then progress to doing slow mountain climbers (very controlled motion to bring one knee toward your chin at a time, returning to plank in between).

      I hope that helps!

Leave a Reply

Your email address will not be published. Required fields are marked *