Welcome to Workout Week #5!
I hope that you are ready for another great workout week. We have three Body Sculpt Workouts, three runs, and one Bonus Burn Workout on the agenda this week. Scroll down for the workout schedule and videos.
I was late posting Body Sculpt #22 on last week’s schedule (my baby is teething already!), so if you are looking for that workout you can find it here (Day 6): https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-4.html
I can’t believe that we are already on Week 5, of our 6 Week Challenge!
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.
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: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X8-10. 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 2: Body Sculpt #23
Day 3: Bonus Burn + 1-3 Mile Easy Pace Run
Day 4: Body Sculpt #24
Day 5: Tempo Run
Today’s Run is broken down by time and effort.
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
7 thoughts on “FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 5”
I always have a wide smile on my face after my time with Benderfitness. Thank you.
I enjoyed the burpees alot.
Nothing worse than hearing “cardio!” after doing burpees. lol! But hey, it gets the job done! Especially when my cardio is jump rope or mountain climbers.
I’m shedding the pounds I wanted to shed with this 6-week program. Dunno whacha gonna give us after this 6-week stint is complete but I may very well repeat this 6-weeks. It’s been VERY effective!!
loved the extra core burn – especially the cross over can-can! Thank you, Melissa.
So not flexible! Not graceful at all with ballet moves.
Thanks for #24 a change of pace is welcome and in a life full of boys it was nice get in touch with inner ballerina!
Body Sculpt #24 was what I needed this last week. My lower back has been giving me trouble so I was able to complete a workout w/o tearing myself up. P.S. It’s good to be able to read “low intensity” in the title of the workout for when my body isn’t cooperating…I can search for what I need on your site.
Those rotating squat steps are no joke! Really enjoyed it!