Original 30-Day Challenge: Days 1-7

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Hi Everyone!

This is the first week of my 30-Day Challenge. I am re-doing the challenge and challenging you to do it along with me! Next month I am also doing a new DietBet challenge for anyone who needs some extra motivation to hit their weight loss goals.

Keep Checking in and letting me know how you are doing with the challenge. Remember, that if you need to take an extra rest day you can. It’s important to listen to your body. It’s okay to be sore, but you don’t want to push yourself to injury.

Have fun!


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


Bonus Cardio Option:

Any of these cardio workouts can be added to any workout this week: 

  1. 10-Minute Jump Rope Skipping Workout
  2. 10-Minute Awesome Cardio Fat Blaster Workout
  3. 10 Minute Cardio Fat Burn


Day 1: 15 Minute HIIT Core Fat Burn


Day 2: 20-Minute Total Body Fat Burning Workout-No Equipment


Day 3: Muffin Top Meltdown: Exercises to Melt Your Muffin Top


Day 4: Arm and Leg Sculpt


Day 5: Yoga Flow


Day 6: 20 Minute HIIT Shred and Shape


Day 7: Total Body Workout: 15-Minute HIIT Wedding Boot Camp


One thought on “Original 30-Day Challenge: Days 1-7

  1. Rachel

    I love this idea – I like following a plan. Maybe I am confused but I see the first week for February but I don’t see the rest. Where can I find them.

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