Hi Everyone! 

Below you will find all of the moves for my 30-Day Instagram Bonus Workout Challenge. You can follow me on Instagram at @BenderFitness. 

For full length workouts: the full HIIT the New Year Hard Workout Challenge exercise list can be found HERE. 

I am getting ready to start my February Lean Muscle Building Challenge, and will be having a new Instagram Bonus Challenge. 

Have fun with the challenges!
Melissa

30 a Day Instagram Challenge: #Day1 challenge move is the Burpee. This is my favorite full body exercise. This move is also a cardiovascular challenge that will help improve your overall fitness. If you are a beginner you can step back into the plank, and forward to the squat. You can do the pushup from your knees or substitute a plank. Modify until you build the strength for the full movement. The goal is to complete all reps by the end of the day. You can do it all at once or break it up. Beginners: 2 sets of 10 reps. Intermediate: 3 sets of 15 reps. Advanced: 4 sets of 20 reps. #instagramworkoutchallenge #burpee #benderfitness #30daychallenge

A video posted by Melissa Bender (@benderfitness) on Jan 1, 2015 at 10:47am PST

30 Day Bonus Move Challenge: #day2 Mountain Climbers. Start in plank position with hands below your shoulders. Drive the knees toward your chest one at a time, alternating sides and keeping the core tight. Try to keep the hips level and core tight throughout the movement. This is a great core and cardiovascular workout challenge. Right & Left= 1 Rep. Beginners: 30 Reps X4. Intermediate: 70 Reps X4. Advanced: 100 Reps X4. I like to time myself during each set of reps to see if I can finish the next set faster. #30daychallenge #instagramworkoutchallenge #benderfitness #mountainclimbers #core #cardio

A video posted by Melissa Bender (@benderfitness) on Jan 2, 2015 at 1:57pm PST

#30DayChallenge #Day3 Jump Squat. Stand with feet slightly more than hip distance apart. Press the hips back toward the wall behind you until your thighs come to parallel. Jump into the air. Land with a slight bend in the knees and immediately repeat. Beginner: 10 Reps X3. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 3, 2015 at 7:50am PST

#30daychallenge #Day4 Russian Kicks: place your hands below your shoulders with fingertips pointed toward your toes. Lift the hips and alternate kicking legs, hopping from one foot to the other. To build to this move you can slow it down and step from one foot to the other (instead of hopping) or remain seated and alternate kicking feet. Right & Left= 1 rep. Beginners: 20 reps X2. Intermediate: 30 reps X4. Advanced: 50 reps X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 4, 2015 at 10:12am PST

#Day5 #30DayChallenge Lunge Jumps. Keep the core tight. Step into a lunge. Jump up into the air to switch legs. If that is to intense step back into a lunge, and alternate, being sure to squeeze the glutes. Beginners 4X 10 reps, Intermediate: 4X 15 reps, Advanced: 4X 20 reps. #instagramfitnesschallenge #benderfitness #lungejump

A video posted by Melissa Bender (@benderfitness) on Jan 5, 2015 at 4:46pm PST

#30daychallenge #Day6 Froggers: start in plank position with the core tight. Jump the feet forward, immediately jump them back to plank position. Use the core to maintain form and move your legs forward and back. If the jump is to intense step the feet forward and back. Beginners: 10 reps X4. Intermediate: 25 reps X4. Advanced: 20 reps X4. Each jump equals 1 rep. #coreworkout #fatburn #benderfitness #instagramfitnesschallenge

A video posted by Melissa Bender (@benderfitness) on Jan 6, 2015 at 2:37pm PST

#30daychallenge #Day7 Bonus Burn Move of the Day. Surfers: step the feet more than hip distance apart, and squat (pressing the hips back until the knees come to parallel.) jump into the air and turn to face the other way. Repeat. Beginners: 10 reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. #benderfitness #instagramfitnesschallenge #lowerbodyworkout #plyo

A video posted by Melissa Bender (@benderfitness) on Jan 7, 2015 at 3:07pm PST

#30daychallenge #Day8 Today’s Bonus Challenge Move: Mountain Jumpers. Start in plank position. Bring one knee in as you would during mountain climbers. Jump the feet up, switching in the air. Right + Left= 1 Rep. Beginner: 15 reps X4. Intermediate: 30 reps X4. Advanced: 50 reps X4. #instagramfitnesschallenge Full length workouts: www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 8, 2015 at 4:26pm PST

#30daychallenge #day9 Tuck Jump: squat low, pressing the hips backward. Jump up into the air, bringing the knees toward your chest. Tap your knees and land with a slight bend in the knees to return to starting position. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 25 Reps X4. Full workouts: www.benderfitness.com #instagramfitnesschallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 9, 2015 at 5:59pm PST

#30DayChallenge #Day10 Frog Hopper: start in plank position. Jump the feet forward to your hands and immediately hop the feet up while keeping your back straight. Land with the knees bent and jump back to plank. Repeat. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #instagramfitnesschallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 10, 2015 at 9:39am PST

#30DayChallenge #Day11 Ninja Jumps: kneel on the floor and sit back on your heels. Lean forward and extend your arms behind you. Swing the arms forward and jump into a low squat position. Straighten the legs and squeeze the glutes. Return to starting position. Modification: from kneeling position step the feet, one at a time, to come into a low squat. Straighten the legs to stand and squeeze the glutes. Beginner: 5-10 reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 11, 2015 at 4:11pm PST

#30DayChallenge #Day12 Plank Jacks: start in a forearm plank with hands clasped. Jump the feet out to the sides while maintaining plank form with the core strong. Jump back to starting position. Beginners: 15 reps X4. Intermediate: 30 reps X4. Advanced: 50 reps X4. www.benderfitness.com Filming a new workout now! #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 12, 2015 at 3:41pm PST

#30daychallenge #day13 Speed Skater: keep the back straight and step back and across your body, extending the leg at an angle. Tap the floor with your hand while keeping the back straight. Hop back and switch sides. You can rest your foot on the floor or keep it hovering above the floor during each rep. Continue to alternate. Right + Left = 1 rep. Beginners: 10 X4. Intermediate: 20 X4. Advanced: 25 X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 13, 2015 at 4:45pm PST

#30daychallenge #Day14 Hip Lift Hook: lay on your back and pull the core in tight. Extend the arms and legs. Lift the legs. Bend at the knees as you lift your hips off the mat. Envision yourself hooking your knees over a monkey bar. Return to start and repeat. Beginner: 10-15 reps X4. Intermediate: 20-25 reps X4. Advanced: 30-35 reps X4. My full length workout challenge is up on my blog: www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 14, 2015 at 4:50pm PST

#30daychallenge #Day15 Tuck Jump Burpee: Squat low, place your hands on the floor and jump back to plank. Complete a pushup, jump forward to a squat position. Jump into the air and tap your knees. Land with a slight bend to your knees and repeat. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 Reps X4. Full length workouts at www.benderfitness.com #instagramworkoutchallenge #burpeevariation

A video posted by Melissa Bender (@benderfitness) on Jan 15, 2015 at 3:48pm PST

#30daychallenge #Day16 Plank Hopper: come into a forearm plank with hands clasped and elbows below your shoulders. Keep the core strong. Jump both feet to the right and then to the left. That is one rep. Beginners: 15 Reps X4. Intermediate: 20 Reps X4. Advanced: 25 Reps X4. New workout will be up at www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 17, 2015 at 8:22am PST

#30DayChallenge #Day17 Plié Jump Squat. Turn the toes out at an angle while standing with feet more than hip distance apart. Squat down, tucking the tail bone and keeping the knees pressing out. Lower the thighs to parallel. Jump up into the air and immediately return to your squating position. Land toe to heel with a slight bend in the knees. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. Full length workouts: www.benderfitness.com #instagramworkoutchallenge #benderfitness #lowerbody

A video posted by Melissa Bender (@benderfitness) on Jan 17, 2015 at 11:35am PST

#30DayChallenge #Day18 Cross Donkey Kick. Plant both hands on the floor and jump the feet toward your butt. Land with a bend in your knees and kick your right foot across your body and under your arm. Return to center and repeat to the other side. Right+Left= 1 Rep. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 18, 2015 at 5:48pm PST

#30DayChallenge #Day19 X-Jumps: keep the core tight in a close leg squat with with butt reaching back. Touch the fingertips to the floor on the outside of your feet. Jump into the air spreading your arms and legs into an X. Bring the feet back in, landing with a bend in the knees and returning to starting position. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. New full length workout will be up: www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 19, 2015 at 4:24pm PST

#30DayChallenge #Day20 Hip Thrust: plant both hands below your shoulders fingertips toward your toes. Plant the feet far enough away that you can lift the hips to table top position with a 90 degree bend at the knees. Alternate legs, pressing your foot toward the ceiling and lifting the hips to table top every time. Press through the heels as you lift. Right+Left=1 Rep. Beginners: 10 Reps X4. intermediate: 15 Reps X4. Advanced: 20 Reps X4. #benderfitness #glutes #hamstrings #back #core #shoulders

A video posted by Melissa Bender (@benderfitness) on Jan 20, 2015 at 3:50pm PST

#30daychallenge #Day21 Jump Kick: stand on one leg and bend the other knee in front of your body. Keep the core tight. Jump and kick the standing leg in front of you. Return to starting position. Complete all reps on one side and the repeat on the other side. Beginner: 10 Reps Per Leg X4. Intermediate: 15 Reps Per Leg X4. Advanced: 20 Reps Per Leg X4. Full length workouts: www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 21, 2015 at 5:42pm PST

#30daychallenge #Day22 High Knees Burpee: Squat down and place your hands on the floor. Jump or step your feet back to plank. Hold plank or complete one pushup. Jump or step your feet forward. Stand and do 5 high knees. Repeat. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 RepsX4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 22, 2015 at 3:42pm PST

#30daychallenge #Day23 Bridge Hopper. Start in supine position (on your back) with knees bent. Extend the arms to either side. Lift the hips into bridge pose. Extend on leg and gently hop the standing foot. Alternate legs. Right+Left=1 Rep. Beginners: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 29 Reps X4. #benderfitness #glutes #hamstrings #back #calves #thighs

A video posted by Melissa Bender (@benderfitness) on Jan 23, 2015 at 7:09pm PST

#30daychallenge #Day24 Curtsy Lunge Kick: keep the core tight. If you want to add the weight bring it up to your shoulders. Step the left foot back at an angle (toward the right corner of the room). Twist (core tight and controlled) to bring the weight to the outside of the hip. Kick the back leg up at an angle toward the left front corner of the room. Complete all reps on each side. www.benderfitness.com #instagramworkoutchallenge #benderfitness #lunge

A video posted by Melissa Bender (@benderfitness) on Jan 25, 2015 at 3:34pm PST

#30daychallenge #Day25: 3-Way Frogger: start in plank position, core tight. Jump the feet toward your right hand. Jump back to plank. Jump to the middle of your hands, back to plank. Jump toward the left hand and back to plank. Repeat. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 25, 2015 at 3:40pm PST

#30DayChallenge #Day26 Side Lunge Punch: start with feet wide. Shift your weight to the right, bending your knee into a side lunge. Punch your left hand across your body’s a you lunge. Quickly shift the weight to the left while punching across with your right hand. Power through the punches each time. Right+Left=1 Rep. Beginner: 10 RepsX4. Intermediate 15 Reps X4. Advanced: 20 Teps X4. #instagramworkoutchallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 27, 2015 at 3:25pm PST

#30daychallenge #Day27 Pop-Up: start with your hands below your shoulders and knees below your hips. Lift the knees so your weight is in your hands and feet. Keep the core tight and jump into a low squat position. I immediately spring back on to the hands and toes. Beginner: 10 Reps X4. Intermediate: 15 Reps X5. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 28, 2015 at 2:41am PST

#30daychallenge #Day28 Down Dog Pushup with Tuck Jump: Start in down dog position and shift the weight forward so your shoulders are above your hands. Keep the core tight and do a push up (or hold the position for three seconds) Shift the weight back into your heels and lift into a squat position. Jump into the air, bringing the knees up and tapping them. Land with a slight bend in the knees and repeat. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 Reps X4. #instagramworkoutchallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 28, 2015 at 4:52pm PST

#30daychallenge #Day29 Lunge Hop: Start in a lunge position while keeping the core engaged. Hop straight up into the air and land in the same position. Complete all reps on one side and then repeat on the other. Beginner: 10 Reps X4 (per side). Intermediate: 15 Reps X4. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 29, 2015 at 3:45pm PST

#30daychallenge #Day30 Lateral Burpees: Keep the core tight throughout the movement. Squat down and jump your feet back to plank. Complete 1 pushup (or hold plank). Jump the feet forward and jump up into the air and to the side. Repeat jumping back and forth. You can jump over a jump rope or barbell to motivate yourself to jump laterally. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. All of the moves for the 30 Day Challenge will be posted on my blog later today: www.benderfitness.com #burpee #workoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 31, 2015 at 8:29am PST