15-Minute Flab-U-Less Arm Workout

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Hi Everyone!

Welcome to Day 11 of my #30DayWorkoutChallenge. Today we are focused on strengthening our arms, and burning fat at the same time. This workout uses many compound exercises, so event though we are focusing on arms you will still get in a full body workout.

Yesterday was a Core Workout Day. Don’t forget, the weekly schedule is posted, so if you fall behind or get ahead you can still see what workouts are scheduled each day. I have seen so many great check in posts and comments. Keep up the good work! You guys are doing an amazing job of sticking to the challenge. If you miss a day (or need an extra rest day) don’t let that throw you off! You can still get back into the schedule. Consistency=Results.

My Check-In Photo after yesterday’s Core Workout.

I won’t be getting in my Arm workout until later tonight, but I will make it happen. Since starting this challenge I am feeling so much stronger, and I am having less lower back pain. I am also consistently doing my Split Stretching Routine: Stretches to Improve Flexibility for Splits. I don’t feel like I am making much progress with getting my flexibility back, but I know that through consistency I will start to notice change.

Results are gradual, but that doesn’t mean they aren’t happening. When you continue to make healthy choices you will start to see progress. A healthy lifestyle isn’t just a catch phrase, or a description. It is the result of a series of actions and choices you make. It’s about finding balance in the physical, mental, emotional and social aspects of your life.

You are guaranteed to live your life in your body. Take care of it, respect it and honor it. Fuel yourself with nutrients. Strengthen yourself with exercise. Stay flexible with stretching. Let yourself heal and rejuvenate during rest and sleep. Don’t let the physical consume you. We experience more joy in life when we have a balance between the physical, mental, social and emotional aspects of our lives.

Enjoy today’s workout! Check in and let me know how you are feeling so far!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds Cardio, 50 Seconds Max Reps

1. Lunge and Curl (right)
2. Lunge and Curl (left)
3. Chair Pose Tricep Extension
4. Bent Over Row with Kickback (right)
5. Bent Over Row with Kickback (left)
6. Reverse Lunge Fly 
7. Plank Down Dog Drag
8. Weighted Sit-up
9. Weighted Side Plank
10. Weighted Side Plank
11. Romanian Dead Lift

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back

5 thoughts on “15-Minute Flab-U-Less Arm Workout

  1. Laura

    Hi Melissa!

    I have been following you for years and I LOVE your workouts and fitness motivation.

    Because I really value the things you say, I was wondering what your thoughts are on using a scale daily and weighing often. Do you think its healthy to do every day? Do you think there are some circumstances where it can become unhealthy or unhelpful? I currently check my weight morning and night, and as I have started lifting weights more than cardio, I have noticed the number creeping up. I am 5’7 and went from 120lbs to 130lbs in about 3-5 months. Now, realistically I should know that since my clothes fit the same this is likely due to muscle gain. YET, the number on the scale is still somehow controlling my mood and affecting my motivation to continue with my workouts. I’d love to know what your thoughts are on this!

  2. Suzie

    Loved this one! Love that I can feel that the weights are getting easier for me so I can move up to heavier weights for some exercises. Completed 2 rounds plus an extra 25 push-ups. My family is doing a challenge this month to complete 25 push-ups everyday together.

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