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Hi Everyone!

Congratulations! We are three weeks in to the 30-Day Challenge! I posted workout days 19-21 below. I have been posting the daily links on my Facebook page, but I wanted to also post a new blog post with each video.

For Day 19 we have a Dumbbell Interval Sculpt. It’s a fantastic total body workout, that incorporates dumbbells. Adding resistance can help boost your metabolism and help you break through plateaus. I used 20-lb dumbbells in the video. You can use any weight that challenges you, but still allows you to maintain form.

The Day 20 Workout is focused on sculpting your core. This workout incorporates jump rope intervals for added fat burning. If you don’t have a jump rope you can do rope less jumping, high knees, or an alternate cardio of choice. It’s a great challenge, and it will only take 15-Minutes per round. You can do it once, or repeat it up to 3X.

Workout Day 21 is a Low Impact Lower Body Sculpting Workout. No plyometrics in this one, but that doesn’t mean it isn’t challenging! It is a fantastic way to work all of the muscles of your lower body.

I started filming workouts for my Brand New February DietBet Challenge. I also started running again this week. The weather has been great for this time of year so I had to take full advantage. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.

Have fun with the workouts! Let me know where you are in the challenge. I will keep posting the weekly schedule, as well as my blog post updates with the challenge. I have LOVED seeing your updates so please keep tagging me and commenting!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 19: Dumbbell Interval Sculpt

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

Day 20: Abs and Fat Burn HIIIT

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

Day 21: Low Impact Lower Body Workout

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

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Hi Everyone!

Welcome to Day 16 of my Original #30DayWorkoutChallenge. This is a fun, full body workout that alternates strengthening and cardio based strength moves. Push yourself to get in maximum repetitions.

The great thing about HIIT workouts is that they allow you to progress, and you can challenge yourself no matter what your fitness level is. You want to push for as many reps as your body can handle during each 50-second interval. Focus on good form. If you need to take a break, jump back into the workout as quickly as you are able to. Do not sacrifice form for speed.

At this point we are more than half way through the 30-Day Workout Challenge (you can find the other workouts for the week here: Weekly Workout Schedule. You should be noticing changes in how you feel, your strength, your endurance. What changes have you noticed so far?

I am feeling a lot better. I have cleaned up my diet, and am making healthier choices. For me, my diet always reflects my workout routine. When I am on track with my workouts making healthier food choices comes more easily. When I am missing workouts I feel tired and sluggish, which makes me crave more unhealthy foods. I believe that it is my body’s way of trying to find an alternate source of energy. Working out actually improves your energy.

Let me know how you feel! I have an exciting month planned for us for February. A new DietBet Challenge & all new workouts.

Have fun and don’t forget to check in and let me know how you’re doing!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

This workout can be repeated up to 3X if you are looking for a longer, more intense workout.

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Hi Everyone!

Welcome to Day 15 of my Original #30DayWorkoutChallenge! This is the Half Way point! Congratulations on making it this far! That shows that you have the determination to do this, and make it all the way through!

For my cardio burst during this workout I chose Burpees. You can choose an alternate cardio if the Burpees are too intense for you. Don’t be afraid to push yourself though. Challenge yourself to get in as many reps as you are capable of. If you track how many reps you can get in you will notice changes and improvements as you progress. I recommend keeping a workout journal, or picking a number in your head and aiming to hit (or surpass!) that goal while you are training.

Setting mental goals along the way will help you to progress. It will also help you to see that your body is making changes and getting stronger. To me a huge benefit of exercise isn’t just changing your physical appearance. It is growing stronger, and recognizing what you are capable of.

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” 
― Mahatma Gandhi

What are you capable of? What have you decided that you can/will be capable of? Are you willing to work and practice to make your goals your reality?

I hope that you enjoy today’s workout!

See you soon,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Repeat 1-3X

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Hi Everyone!

Welcome to Day 11 of my #30DayWorkoutChallenge. Today we are focused on strengthening our arms, and burning fat at the same time. This workout uses many compound exercises, so event though we are focusing on arms you will still get in a full body workout.

Yesterday was a Core Workout Day. Don’t forget, the weekly schedule is posted, so if you fall behind or get ahead you can still see what workouts are scheduled each day. I have seen so many great check in posts and comments. Keep up the good work! You guys are doing an amazing job of sticking to the challenge. If you miss a day (or need an extra rest day) don’t let that throw you off! You can still get back into the schedule. Consistency=Results.

My Check-In Photo after yesterday’s Core Workout.

I won’t be getting in my Arm workout until later tonight, but I will make it happen. Since starting this challenge I am feeling so much stronger, and I am having less lower back pain. I am also consistently doing my Split Stretching Routine: Stretches to Improve Flexibility for Splits. I don’t feel like I am making much progress with getting my flexibility back, but I know that through consistency I will start to notice change.

Results are gradual, but that doesn’t mean they aren’t happening. When you continue to make healthy choices you will start to see progress. A healthy lifestyle isn’t just a catch phrase, or a description. It is the result of a series of actions and choices you make. It’s about finding balance in the physical, mental, emotional and social aspects of your life.

You are guaranteed to live your life in your body. Take care of it, respect it and honor it. Fuel yourself with nutrients. Strengthen yourself with exercise. Stay flexible with stretching. Let yourself heal and rejuvenate during rest and sleep. Don’t let the physical consume you. We experience more joy in life when we have a balance between the physical, mental, social and emotional aspects of our lives.

Enjoy today’s workout! Check in and let me know how you are feeling so far!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly 
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

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Hi Everyone!

I have a great workout for you today! Are you ready? This is a 15-minute per round Cardio HIIT Fat Burning Workout. You don’t need any equipment.

We are now on Day 9 of my Original 30-Day Workout Challenge. I have to confess that I didn’t get my workout in yesterday. I will be stacking yesterday’s Standing: Buns & Thighs Workout with today’s workout.

My dad came out for a visit, so I spent the day with family. Technically, I could have made time for the workout last night. We have had house guests for more than two weeks, so I just wanted to spend time with Jesse. I did some random lunges/squats, and had mini races with my 3-year old niece just to get in some activity during the day, but no formal workout.

Remember, even if you miss a workout you can get right back on track. This is more than a 30-day challenge. We are building a healthy lifestyle. We are reminding ourselves that we can make time for our health. We can fit in a 15-minute workout. If you miss one (or more than one) we just get back on track and keep going. That’s what this lifestyle thing is all about.

Lemon Chicken with Creamed (Almond Milk) Spinach

How do you keep yourself accountable? How do you stay on track? If you have any tricks or techniques to staying consistent let me know in the comments below.

I am working on sharing more recipes with you. I just need to make the time to type them up (if you have secrets for making more time in your day you can post those below too!) We are transitioning to an Anti-Inflammatory diet, and severely limiting dairy. I am lactose intolerant. I can handle only very small amounts, but I have trouble cutting myself off before I hit that limit. What can I say? I love cheese. I find it very rude that cheese doesn’t love me back. 😉

I will write more about the Anti-Inflammatory Diet and some of the changes we are making. If you have any questions about it let me know, and I will try to answer them in my blog post.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises. 

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack

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Hi Everyone!

Welcome to Day 8 of my 30-Day Challenge! Today’s workout is a Standing Workout. It’s focused on your glutes and thighs. This routine will strengthen and sculpt your lower body, and utilize all of the muscles you need for strengthening and shaping.

This workout is done completely in standing, so you don’t have to get down on the floor or on a mat. If you have problems with balance during some of the exercise you can use a chair or the wall to steady yourself.

If you are looking for last week’s workouts you can find them here: Original 30-Day Challenge: Days 1-7. Keep yourself accountable by tracking your workouts. When you write down or keep photos you can easily see which days you worked out. That will help you stay on track.

If you miss a workout don’t let it throw you off track. Get back into the groove, and get back to exercising. You can always get your routine back on track. It takes effort, but you can do it.

I am feeling great since starting the challenge. Keep checking in with comments and social media posts to let me know how you are doing with the challenge.

Starting February 1st I am hosting a new DietBet Challenge. It’s a weight loss challenge, where you place a bet and win money for losing weight. If you want to sign up you can do so here: www.dietbet.com/BenderFitness

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach

Repeat 1-3X