Original 30 Day Workout Challenge: Days 22-28

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Hi Everyone!

***Welcome to Week 4 of my Original 30-Day Workout Challenge! The workouts for this week are from my Original 30-Day Workout Challenge.  Have fun!****

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

Original 30-Day Workout Challenge: Days 15-21

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.


Bonus Cardio Option:

Either 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


Stretching to Improve Flexibility for Splits

How to Use a Foam Roller


Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary


Day 23: Core Galore 16 Minute HIIT


Day 24: Full Body Sweat: 15 Minute HIIT


Day 25: Kickin’ Cardio: 15 Minute HIIT


Day 26: 15 Minute Full Body HIIT


Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minute HIIT)


Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

4 thoughts on “Original 30 Day Workout Challenge: Days 22-28

  1. Yes, I definitely like the organization to easily access weekly workouts like this. I have been doing your workouts for a week religiously and I love it. You are the best and I definitely see little chnages already (as I eat better too). Thanks Melissa!

  2. This is very helpful. I am still not feeling up to exercise but it’s nice to know how easy it will be to find the works that I’ve missed since the 22nd. Thanks Melissa!

  3. Lani

    I absolutely LOVE your work outs! So easily accessible and you always change things up which keeps me motivated. I had my first baby 18 months ago and was in a dark place because of much my body changed and all the weight gain. I have always had a hard time with my weight but since finding your website about a year ago I have been doing your workouts religiously and exclusively. Your daily workouts have helped me lose 40 pounds! Thank you for your free workouts. They have helped me overcome so much! You are fabulous Melissa!!

    • benderfitness


      I am so glad that they have helped you! Your body goes through so much when you have a baby & I think it’s so important to have some time to focus on your own health and well being. <3


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