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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)

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