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.
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: https://www.benderfitness.com/category/40-minute
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
Day 3: Bonus Burn #3 + 1-3 Miles Running Easy Pace
Day 4: Body Sculpt #16
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.
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.
12 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 2”
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.
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!
Thank you so much for the community, accountability and fun.
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!
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.
Yes, I will. ☺️
Thank you Melissa for this Bonus Burn workout. Your cat is hilarious.
Day 6 is one of my absolute favorites!
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.
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!
Thank you so much. ❤️ I love sharing workouts, and I am so glad that you feel good mentally and physically after completing them.