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Hi Everyone!

Welcome to week three of our workout schedule! I hope you’ve been enjoying the new workouts!

This week we have some great workouts and runs on our planner.

Remember, for our runs we are going based on intensity/effort level.

Below you will find the running and workout schedule for this week.

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:

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.

Day 1: Body Sculpt #17

No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.

1. Warrior III Touch: Right
2. Warrior III Touch: Left
3. Thriller Clap: Right
4. Thriller Clap: Left
5. Beast Pulse
6. Squat Heel Lift
7. Hydrant: Right
8. Hydrant: Left
9. Down Dog Heel Pulse: Right
10. Down Dog Heel Pulse: Left
11. Leg/Hip Lift
12. Angel Abs
13. Elbow Tap Side Plank: Right
14. Elbow Tap Side Plank: Left
15. Plank Tricep Tap: Right
16. Plank Tricep Tap: Left
17. Reverse Plank Glute Tap
18. Superman
19. Sit Thru
20. Alternating Down Dog Toe Tap
21. Crab Toe Touch Hip Press: Right
22. Crab Toe Touch Hip Press: Left
23. Goddess Reach: Right
24. Goddess Reach: Left
25. Side Angle Twist: Right
26. Side Angle Twist: Left
27. Rock the Boat
28. Dive Bomber

Day 2: Tempo Run

Today’s Run is broken down by time and effort.
5-Minutes: Easy
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
5-Minutes Easy.

Day 3: Body Sculpt #18

1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
6. Burpee
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
11. V-Slip
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
15. Superman
16. Long Jump with Run Back
17. Spiderman
18. Rib Hug Push-ups
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle

Day 4: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X5. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat.
Cool Down Easy Run or Walk 5-10 Minutes.

Day 5: Body Sculpt #19

1. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Day 6: Bonus Burn + 1-3 Miles Running Easy Pace

Check back for the workout video. In the meantime, try this 12-Minute Core Workout.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs


  1. Terry

    BS #17 was so good! Love the new variety of exercises. The side twist was interesting as I had to really focus on my balance! Thank you, Melissa!

  2. Erin Jondle

    First of all Thank you for these weekly workouts. These are perfect and love the challenge! From #17 I was pleasantly surprised by the Crab Toe Touch Hip Press! I could feel it in all kinds of places. The beast pulse and sit thru are also some of my new fav moves!
    AND the golden thumbs up! How sweet is that, let him know he makes us feel special when we get those!

  3. Richa

    Love all your workouts. This 6 week challenge came at a great time and coincided with my goals. Would love to see more exercises with weights. Thank you for filming and motivating.

  4. Heather ODay

    BS 17 was crazy good! My sister and I both work out with you and she agrees. It was challenging but I was so proud of myself at the end. I made my husband do one of each exercise to share what I’ve been doing. Saying, I did a “40 minute Bender” isnt descriptive enough. 🙂 He said, “no wonder you’re getting ripped.”

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