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Hello Everyone!

Welcome to Workout Week #4. We have a great Body Sculpt and Running Schedule this week. Get ready to work hard, sweat and become stronger and faster.

Running Intensity Scale: 

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

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.

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

For today’s run start with a 5-10 minute warm-up, running at an easy/conversational pace.

Complete 400 meter (.25 mile) Repeats X4. 2-Minute Rest between repeats.

Cool Down 5-10 minutes easy pace run or walk.

Day 2: Total Body Sculpt #20

Day 3: Bonus Burn + 1-3 Miles Easy Run

Today I have a great throwback workout for you. Only 12-minutes, so challenge yourself to go hard!

Set Your Timer: 12 Rounds of 10/50.
High Knees
Wall Abs
Tuck Jump
Lunge Jump
Side Plank Knee Rotation-Right
Side Plank Knee Rotation-Left
High Knees
Heel Tap Toe Reach
Jump Squat
Repeat 1-3X

Day 4: Total Body Sculpt #21

Day 5: Progression Run

Run 1-4 Miles at an easy to moderate pace. For the last 3-6 Minutes of your run, maintain a Hard running pace.

Cool Down: 5-Minutes Easy run or walk

Day 6: Body Sculpt #22

1. Squat, Tap & Reach
2. Pendulum Chair: Right
3. Pendulum Chair: Left
4. Prone Heel Press
5. Knee Drop Starfish
6. Reverse Hook Crunch
7. Jump Squat
8. Warrior Knee: Right
9. Warrior Knee: Left
10. Plié Jump
11. Kneeling Squat
12. Side Gorilla
13. Twisting Knee Tap
14. Beast Rib Hug
15. Sit Thru
16. V-Up Twist
17. Bear Crawl
18. Crab Knee Touch
19. Lunge Hop: Right
20. Lunge Hop: Left
21. Rotating Squat Step
22. Jumping Jacks
23. Runner’s Lunge to Chair: Right
24. Runner’s Lunge to Chair: Left
25. Kneeling Heel Press: Right
26. Kneeling Heel Press: Left
27. Three Point Locust ReCh
28. Flat Back Lift

Day 7: Rest


  1. Tati

    Dear Melissa,
    Thank you for great workouts , your positive energy and inspiration, for all that you do to help people be healthier and stronger even without special equipment. We love you here in Russia 🙂 Wishing you success and prosperity.

  2. Kerry

    I have to admit these new Body Sculpt videos are kicking my butt!! I’ve done your workouts for years and these new ones are awesome! Thanks again for all you do:)

  3. Alli

    First lemme say your baby is SUCH a cutie pie!

    And wow, these workouts are literally kicking my butt. And I love that! Especially when I do jump rope or Mountain climbers. Wooh! Always completely drenched in sweat when I do that! Thank you SO much For helping me to become healthier and feel healthier as well. .

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