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Hello Everyone! 

Welcome to Week 2 of my Fit and Fun Summer Challenge.

This week we have some fantastic workouts on our schedule. We are working on our overall strength and fitness, and improving our mile running time.

This week, we are starting off with a challenging run day. Remember, when it comes to running we are focusing on our perceived rate of exertion.

When I refer to Easy, Moderate or Hard effort, we are talking about the intensity level of the run. We will use an intensity scale of 1-10 to help define each pace. This is a great training technique, and it helps you connect with your body and remain aware of how you feel during your training.

Intensity Scale:

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Our Schedule this Week

Below you will find the running and workout schedule for this week. You can choose to complete both, or focus on one area. 

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here:

Day 1: VO2 Max Run

Warm-up: Run 5-10 Minutes at Easy Intensity.

Workout: Complete four 400 Meter (.25 Mile) repeats at Hard Intensity. Equal rest to run time in between each repeat, or until your breathing has returned close to normal.

Cool Down: Run or Walk 5-10 Minutes at Easy Intensity.

Day 2: Body Sculpt #15

1. Squat Pulse
2. Rub Hug Push-ups
3. Squat Switch
4. Oblique Push-ups 
5. Heel Tap Squat
6. Side Plank Ankle Tap: Right
7. Side Plank Ankle Tap: Left
8. Heel Tap Abs
9. Windshield Wiper Abs
10. Plank Leg Lift
11. Runner’s Lunge to Knee: Right
12. Runner’s Lunge to Knee: Left
13. Crossed Glute Bridge: Right
14. Crossed Glute Bridge: Left
15, Reverse Plank Step Out
16. Sit Thru
17. Runner’s Lunge Leg Lift: Right
18. Runner’s Lunge Leg Lift: Left
19. Dive Bomber
20. Pendulum 
21. Cross Punch: Right
22. Cross Punch: Left
23. Knee Drive: Right
24. Knee Drive: Left
25. Lateral Jump 
26. Side Angle Stretch: Right
27. Side Angle Stretch: Left
28. Baby Bear Crawl 

Day 3: Bonus Burn #3 + 1-3 Miles Running Easy Pace

1. Decline Pushup
2. Dips
3. Incline Push-ups
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row

Day 4: Body Sculpt #16

*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.

1. Sumo Squat
2. In/Out Squat
3. Baby Bear Crawl
4. Superman
5. Rotating Push-up
6. Walk the Plank + 7 Froggers
7. Reverse Lunge to Long Jump
8. Plank Crunch
9. Side Plank Reach: Right
10. Side Plank Reach: Left
11. Plank Knee Twist
12. Squat to Side Leg Lift: Right
13. Squat to Side Leg Lift
14. Plié Squeeze to Lift
15. Single Leg Toe Tap Squeeze: Right
16. Single Leg Toe Tap Squeeze: Left
17. Burpees
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. T-Sit Reach
21. Hydrant: Right
22. Hydrant: Left
23. Beast (pulse optional)
24. Goddess Twist: Right
25. Goddess Twist: Left
26. Warrior III: Right
27. Warrior III: Left
28. Chair Calf Raise

Day 5: Bonus Burn #4 + Progression Run

Progression Run: Run 1-3 Miles at Easy to Moderate Pace. For the last 2-5 Minutes of your run, Run at Hard (but maintainable) intensity. Cool Down with easy run or walk 5-10 minutes.

1. Heel Tap Hover
2. Locust Hold
3. Temple Tap Abs
4. Hip Lift

1. Side Plank Hip Lift: Right
2. Side Plank Hip Lift: Left
3. Forearm Foot Slide: Right
4. Forearm Foot Slide: Left

1. Angel Abs 
2. Side Lying Double Lift: Right
3. Side Lying Double Lift: Left
4. Superman

Day 6: Total Body Sculpt

I wasn’t able to film yesterday, because my baby didn’t nap. Here is an older Body Sculpt Workout. The New Body Sculpt 17 will be shifted to next week’s workout schedule.

Half Squat Rotation
Bird Dog-Right
Bird Dog-Left
Lunge Jump
Angel Abs
Plank Crunch
Reverse Knee Tap
Criss Cross Abduction-Right
Criss Cross Abduction-Left
Beast Cross Kick-Right
Beast Cross Kick-Left
Ninja Jump
Walk the Plank
Wide Leg Reach to Side Plank-Right
Wide Leg Reach to Side Plank -Left
Shoulder/Hip Tap Push-up 
In/Out Plié Jump
Down Dog Hop-Right
Down Dog Hop-Left
Leg Series-Right
Leg Series-Left
Donkey Kick
Pendulum Chair-Right
Pendulum Chair-Left
Down Dog Open Heel Press-Right
Down Dog Open Heel Press-Left
Squat Pulse
Low Lunge Switch

Day 7: Rest


  1. Hi Melissa! Everything Is well balanced throughout the week, the only thing I’d add is a longish restorative run as an active recovery on Day 7, let’s say 60-75′ of nice and easy Rolling Hills. These are terrific “bread and butter” sessions to consolidate your aerobic base and build mithocondria.
    Cheers 🙂

  2. Alli

    Hey there Melissa! I can’t run due to knee issues so I’m assuming I can just pick a 40min workout as a substitute on days when the run is the only workout posted but do let us know if there’s another recommendation. Thanks! Loving this 6-week program!

  3. C Baker

    Regarding the Day 2 Cross Punch and Knee Drive. I felt like my form was off, but couldn’t quite place exactly what I was doing wrong to correct it. I loved everything else!

  4. Jeanette

    Love all these new workouts! Question: are you going to be posting these breakdowns separately? I loved the arm burnout for day 3, and want to be able to mark it for future use.

  5. Caitlin

    I still go back to some of the shorter ones that have been personal favorites, but these 40 minute sessions help keep me from taking too long of a recovery break and greatly reduce overall time working out for a similar burn! Thank you.

  6. TP

    Hello Melissa,
    Your workouts/training-programs are absolutely fantastic.
    When I try to follow you, I feel like I am going to die… 🙂 Yet, once the workout is done, I’m like reborn. 🙂 Your workouts are well balanced, carefully created in such a way that they do not lead to injuries. It is beyond generous from you to give such training-programs for free.
    May God bless you and your family!

    • benderfitness

      Thank you so much. ❤️ I love sharing workouts, and I am so glad that you feel good mentally and physically after completing them.

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