Welcome to day 3 of the New 30 Day Challenge! Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.
It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.
I am off to work so I have to keep this short!
Don’t forget to check-in: on Facebook, Instagram or Twitter after you have completed the workout!
Melissa
30/50 Second Intervals *Eqiupment: -Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. –Gymboss Interval Timer
1. X-Plank (right) 2. X-Plank (left) 3. Boat with Tricep Extension 4. Plank Jack 5. Leg Lift/Bicep Curl (right) 6. Leg Lift/Bicep Curl (left) 7. Eagle Reach 8. Ground Push-up 9. Reverse Forearm Plank 10. Hip Lift 11. Side Plank Hip Lift (right) 12. Side Plank Hip Lift (left) 13. Boat Press and Kick 14. Temp Tap Abs 15. Russian Twist Repeat 1-3X
Welcome to Day 1 of the New 30 Day Challenge! I loved the last 30 Day Challenge so much that I had to do another one.
Workout Number 1 is a full body workout that incorporates plenty of cardio. One round takes 20 minutes. The exercises in this routine combine body shaping movements, with fat burning cardio.
Remember to always work to your own level. If you can’t complete the entire 50 second interval (yet!) you can work your way up to it. Do as much as you can, rest, and then keep going. If the workout is challenging you it is working. Learning how far you can push yourself, and how to listen to your body is an important part of working out. With practice you will grow stronger and more fit. You may even be surprised by how quickly it happens! The more you put into the workout, the more you will get out of it.
I will also be posting nutrition tips throughout the month. You can find the first tip here: 5 Rules to Improve Your Nutrition and Diet. Nutrition is a key step to achieving your personal best in health and fitness. If you want to track your results I recommend taking photos and/or measurements. I am always thrilled to see the changes people are able to achieve.
Don’t forget to Check In after you complete the workout. The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter.
Have fun!
Melissa
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50. (One Round takes 20 Minutes) Equipment (optional): Jump Rope
Hi Everyone! I really enjoyed this workout. One round takes 20 minutes. This workout can be performed with body weight, or you can increase the intensity by adding weights. I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back! If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers. I hope you all enjoy the workout! I am off to teach a yoga class. 🙂 Melissa
Repeat 1-3X 30 seconds Bear Complex or Cardio, 50 Seconds Max Reps. 1 Round=20 Minutes (Equipment is optional: barbell or dumbbells for Bear Complex). *Bear Complex/Cardio 1. Superman *Bear Complex/Cardio 2. Bear Crawls *Bear Complex/Cardio 3. High Knees *Bear Complex/Cardio 4. Temple Tap Abs *Bear Complex/Cardio 5. Pendulum Hops *Bear Complex/Cardio 6. Wall Climb *Bear Complex/Cardio 7. Plyo Pushup/Shoulder Tap Pushups *Bear Complex/Cardio 8. Chair Lunge *Bear Complex/Cardio 9. Tuck Jump *Bear Complex/Cardio 10. Bicycle *Bear Complex/Cardio 11. Rotating Hip Drop *Bear Complex/Cardio 12. Lunge Jump *Bear Complex/Cardio 13. Sprinter Situp *Bear Complex/Cardio 14. Wall Sit Leg Lift *Bear Complex/Cardio 15. Lateral Mat Run
This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.
For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.
If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with.
Hi Everyone! This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core. I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio. If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals? I hope you enjoy today’s workout! Don’t forget to check in: Facebook, Instagram, Twitter. Melissa PS I also got in a 4 mile run today. I haven’t had much time left lately so I haven’t been running, and it felt great to get moving again. 🙂
15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees). 1. Spiderman Cross Pushup -Jump Rope 2. Knee Drop Plank -Jump Rope 3. Sump Pushup -Jump Rope 4. Supergirl Plank -Jump Rope 5. Rolling Pushup -Jump Rope 6. Plank Jack -Jump Rope 7. Rotating Side Plank -Jump Rope 8. Walking Pushup -Jump Rope 9. Shoulder Tap Pushup -Jump Rope 10. Leg Lift Plank (forearm) -Jump Rope 11. Leg Lift Pushup -Jump Rope 12. Side Jump Plank -Jump Rope 13. Superman Pushup -Jump Rope 14. Cheek to Cheek Plank -Jump Rope 15. Down Dog Pushup -Jump Rope
This is an active recovery workout to stretch out the entire body, get the blood flowing to any tight muscles, and help remove any lactic acid build up from your body. This yoga flow takes 20 minutes.
Yoga is amazing, because when you finish a yoga flow your body has a different kind of energy than it does when you finish a high intensity workout. If you are trying both today compare how you feel after each one. Additionally, research has shown that yoga increases your body awareness and decreases over eating. The theory is that as you raise awareness of your body you are able to more accurately interpret hunger signals vs boredom.
I also got in a 3 mile run, so I am attaching a HIIT Cardio Workout video as well.
I hope you all enjoy the Day 17 workout! I am late getting this posted, so Day 18 will be posted this afternoon. 🙂
Hi Everyone! It’s Day 6 of the 30 Day Workout Challenge. Today’s workout is a 20 minute interval workout. I went through it one time, but it is a great one to repeat if you have enough time. This workout combines cardio, and dumbbells for toning and sculpting. I have been including a lot of core work and planking variations because it supports your body for every exercise that you do. Having a stronger core can also help you prevent injury, and improve your bodies bio-mechanics. If you hear coughing in the video it’s because poor Jesse isn’t feeling good. 🙁 He was still nice enough to film my workout so we could continue to share the 30 day challenge. Enjoy the workout! I will have a brand new one tomorrow with a special guest (or two!) Melissa
Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)
Hi Everyone! Challenge Day 3 of my 30 Day Workout Challenge. The consistency of getting in my workouts has already improved my energy and stamina so much! Seeing everyone check in as they progress with the challenge is so motivating. Thank you to all of you who have joined me in this challenge! You rock! 🙂 Today’s video is the same routine that I went through with my boot camp class tonight. It is focused on tightening the entire core, burning fat, and toning the muscles in the well known trouble area often referred to as the Muffin Top. To tone your core traditional crunches will not cut it. You need to do a routine that tightens the entire mid-section while also burning any fat that may be hiding your muscles. This routine will do that. This workout utilizes cardio and strengthening exercises that can help tighten the midsection, resulting in dropping inches from your waistline. I hope you enjoy the workout! Melissa PS I went through this workout 3 times. Twice with my class, and once in the video. PPS If you scroll to the bottom of the page you will see a goofy jib jab video my friend Dave made of Jesse and I.
30 Second Cardio, 50 Second Max Reps -Cardio 1. Cross Mountain Climber -Cardio 2. Elbow Tap Hip Lift (right) -Cardio 3. Elbow Tap Hip Lift (left) -Cardio 4. 3-Way Froggers -Cardio 5. Cross Squat and Reach (right) -Cardio 6. Cross Squat and Reach (left) -Cardio 7. Oblique Push-up -Cardio 8. Lunge and Twist (right) -Cardio 9. Lunge and Twist (left) -Cardio 10. Side Plank Knee and Lift (right) -Cardio 11. Side Plank Knee and Lift (left) -Cardio 12. Goddess Twist -Cardio 13. Russians -Cardio 14. Side Plank Reach Through (right) -Cardio 15. Side Plank Reach Through (left)
Personalize funny videos and birthday eCards at JibJab!
Hi Everyone! Today is Day 2 of my 30 Day Workout Challenge! The challenge is completing a minimum of 15 minutes of exercise per day for 30 days. Yesterday I did a 15 minute workout: Day 1: 15 Minute HIIT Core Fat. Today I did a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps. This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time. I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted. I was so motivated by seeing everyone’s check in posts for the challenge that I followed this workout up with a run on the treadmill. I definitely surpassed my goal of 15 minutes per day today. I got in a total of 43 minutes of exercise, and I feel amazing. Thank you guys for the motivation! Keep checking in here or on facebook, twitter, and instagram! See you tomorrow! Melissa
30/50: 30 seconds cardio, 50 seconds max reps -Cardio 1. Surfer Burpee -Cardio 2. Lift to Side Lunge (right) -Cardio 3. Lift to Side Lunge (left) -Cardio 4. Tuck Jump -Cardio 5. Lunge Jump -Cardio 6. Down Dog to Knee Drop Plank -Cardio 7. Leg/Hip Lift -Cardio 8. Mountain Jumper -Cardio 9. Bicycle -Cardio 10. Frog Hopper -Cardio 11. Rotating Push Up -Cardio 12. Reverse Forearm Plank -Cardio 13. Burpee -Cardio 14. Tricep Push Up (right) -Cardio 15. Tricep Push Up (left)
Hi Everyone! This was my workout yesterday. I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. Although this is an incredibly effective exercise, it is often performed inaccurately.
During Leg Lift Plank don’t allow the back to arch. Maintain a strong core throughout the movement to support the low back and activate the glutes.
I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.
Have fun!
Melissa
*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. The entire routine takes 20 minutes. 1. Forearm Plank -Jump Rope 2. Right Side Plank -Jump Rope 3. Left Side Plank -Jump Rope 4. Chatarunga Plank -Jump Rope 5. Rotating Plank (on the forearm) -Jump Rope 6. Knee Drop Plank -Jump Rope 7. Plank Jack -Jump Rope 8. Elbow Tap Plank (right) -Jump Rope 9. Elbow Tap Plank (left) -Jump Rope 10. Leg Lift Plank -Jump Rope 11. Plank Crunch -Jump Rope 12. Side Plank Hip Lift (right) -Jump Rope 13. Walk the Plank -Jump Rope 14. Side Plank Hip Lift (left) -Jump Rope 15. Plank Step -Jump Rope
Hi Everyone! This was my workout last night. It’s a yoga flow and stretch. It’s quick (20 Minutes), but it felt great to do some yoga. With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further). Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself. I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it. If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand. Health is more important than attempting to do a yoga pose or exercise. 🙂 Enjoy the workout! Melissa
10 Seconds of Rest, 50 Seconds Max Reps *5 Minutes Per Round *Total Time: 20 Minutes Round 1: Cardio Blast 1. Cross Jacks 2. Frogger 3. Russian Kicks 4. Lunge Jumps 5. High Knees Round 2: Sculpted Arms, Shoulders and Back 1. Reverse Push-up 2. Dips 3. Plank Rows (with or without push-up) 4. Chair Curl 5. Decline Spiderman Push-up Round 3: Toned Glutes and Legs 1. Squat Jump 2. Hip Thrust (right) 3. Hip Thrust (left) 4. Box Jump 5. Burpee Round 4: Tighter Core 1. Russian Twist 2. Hip Lift 3. Mountain Climbers 4. Temple Tap Abs 5. Knee Tap Plank Jacks *Be Sure to Cool Down
Hi Everyone! Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout! This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I followed this workout by running a few easy paced miles. I am running my first half marathon on Saturday, so I am tapering back my mileage a bit this week so I will be rested. My sister gave birth to a gorgeous baby girl yesterday. I was tired all day from the excitement (and staying up all night Saturday just in case the baby was born!) I am glad I made the effort to get in a hard workout today, because my energy was so much better afterward. Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂 Melissa
Hi Everyone! Last night was a yoga night (the video of the flow is below). I have just over a week until my first half marathon, so I also got in some easy (comfortable pace) running miles. It is super hilly where I live so it can be challenging to get in an easy effort workout. Sometimes it’s just as important to slow down as it is to push hard. I really enjoyed this workout. It’s a great combination of stretching and strengthening. As with all workouts it’s important to push at your own pace/level of flexibility. It doesn’t matter if you can’t touch your toes (yet), what matters is that every time you do these exercises you recognize what your body is capable of and you respect that. If you respect your body it will return the favor and grow stronger and more capable. 🙂 Stretches and yoga poses should not hurt. They should challenge you, and you should feel your muscles working, but never bounce in a pose or push a stretch further than you are able to. Flexibility comes with time and practice. It’s something that I really need to work on because I am not as flexible as I used to be, and it helps keep you safe and injury free. Enjoy the yoga flow! Melissa
This was my workout yesterday. I originally planned to structure this workout much differently. I was going complete the exercises interval style, interspersed with 5 minute high intensity cardio bursts.
I switched things up a bit because Jesse had a 10 mile run on his schedule yesterday. We also attended a fabulous wedding in the evening, so I had to keep on filming/workout schedule without sacrificing fitness time.
I still utilized the same workout program, but I changed the style of the workout and paired it with a slower longer run. I ran 6.39 miles outside, and then completed this workout a bit later in the day.
It felt great to get in a really hard day of working out. 🙂
I hope everyone is enjoying their Labor day! See you tomorrow with a new workout! Melissa
Hi Everyone! Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. I went through this routine once, and followed it by a 3 mile run outside. It felt great to get outdoors and put in a few miles. This was a challenging workout, especially after yesterday’s: 10 Minute Cardio Smash HIIT. By the time I started running my legs were tired! I thought this routine was a nice challenge. I hope you like it! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Interval Round: Max reps during each 60 second interval, 10 seconds of rest Reps: 1. Reverse Lunge with Dumbbell Raise 2. Romanian Deadlift with Row 3. Weighted Temple Tap Abs 4. Back Extensions on Stability Ball 5. Squats with Lateral Raises Intervals: 1. Rainbow Climbers 2. Knee Tuck Squat 3. Bicycle Abs 4. Hip Lift and Press 5. Burpees
Today’s workout is a fun, fat burner. One round took me 20 minutes. This workout can be completed up to 3X, but I only went through it once today. I tried out some new combinations, that I really liked. The Russian V-Ups were a great challenge that got my heart rate up. This is a full body workout, but there is an emphasis on working the core from every angle. I hope you all enjoy the workout, and have a great night! Melissa PS My sports bra is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Hi Everyone! I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. Jesse and I teach fitness classes, yoga and boot camp, at a college near us, but we are off for the summer. I have missed teaching yoga flows, and it felt great to do a nice flow. This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury. I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan. In addition to this yoga flow Jesse and I had a very active day. We went to a trampoline birthday party. We spent an hour jumping on trampolines and playing dodge ball. We finished up our day with a 6.22 mile trail run. I am planning a new workout for tomorrow, so enjoy the yoga flow and I will see you soon!
Hi Everyone, This is the workout I did last night. It’s a full body workout, and it took me 20 minutes. I also ran 2 miles with the girls from the cross country team, and two miles with Jesse. I have been fighting off a cold for the last few days, so I have been taking vitamins to try and get over it quickly. My new sponsor, Total Nutrition-Mansfield, sent me vitamins that dissolve in water, called Alkalinity Fuel.
Alkalinity Fuel: Vitamins
This type of vitamin is absorbed much more effectively by your body, so you are absorbing 90% more of the vitamins you take. In traditional vitamins, that come in pill form, the nutrients in the vitamin are denatured by the heating process. As a result your body can not absorb the majority of the nutrients and you end up urinating them out. So you absorb 10% of your vitamin, and the rest becomes really expensive urine. I also like the fact that this multi-vitamin is made from superfoods including: spirulina, wheat grass, chlorophyll alfalfa, barley root, kelp and ginger. This increases your body’s ability to absorb the nutrients so you are maximizing the benefits of your vitamins.
If you want more information, or have questions about supplements that may be right for you check out (and like!) Total Nutrition’s facebook page Here. You can message them and they will be more than happy to answer your questions. I still have a bit of a cold, but I think the vitamins are helping me get over it more quickly, and the extra vitamin B is helping to keep my energy levels high.
I think you guys are going to like tonight’s workout. If focuses on toning and shaping your entire body. I only went through it once, but it can be repeated up to 3 times.
I hope you have a great day!
Melissa
Beginner: 10 reps, 30 seconds timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds 1. Balanced Bicycle 2. Heel Touch Plank 3. High Knees (timed) 4. Alternating Hip Drop 5. Single Leg Hip Press (right) 6. Single Leg Hip Press (left) 7. Mountain Climber 8. Get Ups 9. Reach Through Situps 10. Russian Kicks 11. Right Seated 1 Leg Stand 12. Left Seated 1 Leg Stand 13. Romanian Deadlift 14. Squat
This is the compiled video of my entire workout today. As I mentioned earlier, I posted the individual parts of this workout as well to make it easy for anyone using these videos at home to mix and match, or fit in quick workouts as needed. If you want to do the entire workout with me than this video puts it all together. 🙂
I will be sharing my grilled eggplant recipe tonight, so check back for that. I just haven’t decided how I want to eat it yet! I can have it on it’s own, or as a sandwich. Either way it should be delicious.
Anyway, enjoy the workout. If you do both 8 minute segments, and the pushup challenge you will definitely be getting in a full body workout today!
Melissa
Max reps during each 50 second interval, 10 seconds of rest in between exercises. This portion of the workout will take 16 minutes. Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary) 1. Heel Touch Squat Jump 2. High Knees 3. Forward Lunge Lift (right) 4. Mountain Climber 5. Forward Lunge Lift (left) 6. Lunge Pulse (right) 7. Russian Kick Up 8. Lunge Pulse (left) 9. Jumping Jack Plank 10. Heel Tap Abs 11. Toe Touch Situps 12. Hip Twist 13. Frogger 14. Side Plank with Elbow Twist (right) 15. Side Plank with Elbow Twist (left) 16. Pendulum Abs Pushup Challenge: 5 reps of each style of pushup 1. Spiderman 2. Walking 3. Chatarunga 4. Leg Lift (right) 5. Leg Lift (left) 6. Jumping Jack 7. Rolling 8. Decline 9. Supergirl
Hi Everyone, Here is the compiled video of my workout today! I am also uploading each 5 minute segment to youtube, for easy mixing/matching for future workouts. This is a full body, interval workout. There is a cardio section, abs, arms, and butt. I was sweating like crazy! As with all of my interval workouts the point is to do as many reps as you can in each 50 second interval. You get 10 seconds of rest between each exercise. As always, listen to your body during this, and all workouts. This is a full length video so you can see the number of reps I do. I use a 10 pound kettle bell at one point in the workout, and two 10 pound free weights. Also, be sure to check out some of the changes I have made to the page. Don’t forget to start using www.benderfitness.com to get here. It will be the permanent domain name soon. See you tomorrow! Melissa
