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Hi Everyone!
Today is Day 11 of the 30 Day Challenge. Today’s workout is focused on the arms, but utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.
I repeated this workout twice. I felt ready for another round, but time didn’t allow for me to go through it a third time. 🙂
I am feeling so much better since starting this challenge. My energy, mood, and endurance have all improved. I am also starting to notice results physically. Keep checking in on facebook, instagram, and twitter. I love having you all complete this challenge with me!
I hope you enjoy the workout! See you tomorrow for day 12!
Melissa
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
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| Lunge and Curl |
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| Reverse Lunge Fly |
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| Weighted Side Plank |
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| Row with Kick Back |
Thank you Melissa. I normally would not work arms but the way you incorporated the moves are fantastic. I enjoyed this workout. I combined it with core and cardio. Your workouts has allowed me to keep my body nicely shaped despite kids , work, etc and in without spending hours working out. I now crave your workouts. I always want more. Thank you. You are a blessing.
Thank you very much Farrah! I’m so glad you enjoyed the workout. 🙂
Great Workout!!!
You are being an inspiration to me! Thank you for all your advices and your work outs!
Love, love, loe this challenge! I did this workout twice and now going for a jog. I have asked many fitness experts about a summer plan, but haven’t gotten any answers yet. I’m almost 50 and as soon as the snow melts, I bike 25 to 40 miles daily, but still like to maintain a weight program. Can you recommend something that won’t burn me out and still give me the “legs” to bike?
Thank you so much for these FABULOUS workouts! I do them everyday and I’ve never been able to do that. I actually look forward to working out! They’re perfectly timed to do before kids and husband wake up and I become super busy! Thanks again!
Melissa, My friend and I have been doing your workouts for over a year and we love them. We are both in our fifties and shared a trainer for 3 years, and when that situation came to a close, we discovered you. We feel like we still have our own personal trainer, right in our own home, and that we are receiving a high quality workout (and we honestly LIKE being sore the next day!) The variety of exercises you incorporate is amazing. Thank you so much for your work! You’re an inspiration– you make top notch workouts accessible to everyone, rich or poor. Keep those workouts coming! xo