Hi Everyone!
For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout.
We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day!
Kristen:
Waist: 29 inches
Hips: 41.5 inches
Thighs: 35.5 inches.
Jason:
Waist: 44 inches
Hips: 46 inches
Biceps: 15.5 inches
Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments.
The workout breakdown is below, and a full length version of the video will follow. 🙂
Enjoy the workout!
Melissa
PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!
Tutorial Video:
Full Length Workout:
*Intervals: 10 seconds of rest between exercises, 50 seconds max reps.
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections.
Total time: 25 minutes.
1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)
*5 minutes cardio
6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger
*5 minutes cardio
11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank
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| Romanian Deadlifts |
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| Jump Rope, Jumping Jacks, Jason was on the Treadmill |
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| Jumping Jacks for Cardio |
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| Plank |
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| Post Workout Stretch |
I completed the workout without the cardio in-between, as I am working back into the workouts after having a surgery a few days ago. Although I am starting off super slow, I am hoping to improve on the number of reps completed as I increase my intensity.
I’m regularly following your tutorial Melissa and I believe after completion of this there will be a huge improvement, though I have recently started performing workout and I got tired very soon still I’m coping with this to get the advantage.
Thanks
Reference: http://usplabsdirect.com/training
I had to go back and finish a few things on this one before I could consider it complete! BUT now it officially is! I am not as accountable if I don’t have a video to follow the entire time… :/
I started this challenge after having a brutal labor and delivery, emergency c section and hemorrhage. For the first time since my daughter was born, I feel strong again. And after only 1 week! I’m looking forward to getting back my competition body!
Hello Melissa! Just wondering if it is possible filming a real time video for this workout? It would be awesome 😉 Thanks so much
Yes, thanks for the reminder! 🙂
That was a killer workout, I love it. I was thrown off with not the real time as I didn’t have a timer to make sure I do it right but I figured it out and am sweating a ton.
I love your workouts and can’t wait to finish this 30 day and move onto the next 30 day.
As a mom of a 3yr and a 2yr it is hard to get my workouts in and I really appreciate that you post these effective workouts online for free, I want to feel pretty and healthy again. 🙂