Hi Everyone!

Today’s Challenge Move is focused on the arms! This is a great compound movement to work your biceps, shoulders and triceps. You can use two dumbbells, or one heavier dumbbell for this movement. The resistance will help build muscles, and give your arms shape.

For today’s challenge you will vary the reps based on the amount of weight you are using. Select a number of reps that you can complete, but which challenges you to finish it. If you are using a heavier weight your number of reps will be lower. Perform 3 sets of 10, 15 or 20 reps.

Have fun with today’s move! I also filmed a new core workout so be sure to check back!
Melissa

#BFChallenge #Day3 Hold a dumbbell in both hands (or use two smaller Dumbbells). Keep the elbows close to your sides and curl the dumbbell to your shoulders. Press the weight overhead. Bend your elbows to bring the weight behind your head. Bring the weight back overhead, and down to shoulder height. Repeat the movement. The number of reps will vary by weight (heavier weights=lower reps). 10, 15, or 20 Reps X3. #benderfitness #benderfitnessjunechallenge #dailychallenge #dailyfitnesschallenge #BFWorkouts

A video posted by Melissa Bender (@benderfitness) on Jun 3, 2015 at 2:48pm PDT

Hi Everyone!

This is #BFChallenge Day 2. This is a tough move. The advanced version and the modified version are both below. You can also modify the movement by completing the pushup from your knees or substituting a plank for the push-up. Remember, where there is a will, there’s a way! I’m an Occupational Therapist so I help people modify activities all day long!

As you grow stronger you will be able to progress to the more advanced variations.

I am completing the challenge moves right along with you all! I did 20 Reps X3 of the Advanced variation along with my workout today.

This is a full body move. This exercise incorporates core, arms, back, shoulders, glutes and legs. Single leg exercise help maintain muscular balance. This occurs because the stronger leg isn’t able to compensate for the weaker leg. Just as we have a dominant hand, most people also have a dominant leg. When we isolate and work one leg at a time we are forcing the non-dominant leg to utilize the full load.

I hope you enjoy today’s challenge move!
Melissa

 

#BFChallenge: Daily Challenge Move: #Day2 Decline Push-up to Split Squat: place both feet on a chair, bench or step. Hold your plank or perform one push-up. Return to plank. Keep the core tight and step one foot forward. Perform a split squat: Lower your hips toward the ground and let the front thigh come to parallel. Lift and return to starting position. Repeat on the other side. Complete 20 Reps X3. A video of the modified variation is up on Jesse's Instagram page: @bendercrosby1 #dailychallenge #dailyfitnesschallenge #benderfitness #BFWorkouts

A video posted by Melissa Bender (@benderfitness) on Jun 2, 2015 at 2:48pm PDT

Modification:

https://instagram.com/p/3cUOH3kjfD/?taken-by=bendercrosby1