Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.
In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!
I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness
PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
5. Box Jump (or Squat Jump)
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)
Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.
*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.
1. Jump Squat
2. Warrior Kick (right)
3. Warrior Kick (left)
4. Pendulum Chair (right)
5. Pendulum Chair (left)
6. Plie Jump
7. Runners Lunge Lift (right)
8. Runners Lunge Lift (left)
9. Table Leg Abduction (right)
10. Table Leg Abduction (left)
Optional: Pair with 15-30 Minutes Cardio of Choice.