30 Day Challenge: Day 1-Full Body

benderfitness

11 years ago

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Hi Everyone!

Welcome to Day 1 of the New 30 Day Challenge! I loved the last 30 Day Challenge so much that I had to do another one.

Workout Number 1 is a full body workout that incorporates plenty of cardio. One round takes 20 minutes. The exercises in this routine combine body shaping movements, with fat burning cardio.

Remember to always work to your own level. If you can’t complete the entire 50 second interval (yet!) you can work your way up to it. Do as much as you can, rest, and then keep going. If the workout is challenging you it is working. Learning how far you can push yourself, and how to listen to your body is an important part of working out. With practice you will grow stronger and more fit. You may even be surprised by how quickly it happens! The more you put into the workout, the more you will get out of it.

I will also be posting nutrition tips throughout the month. You can find the first tip here: 5 Rules to Improve Your Nutrition and Diet. Nutrition is a key step to achieving your personal best in health and fitness. If you want to track your results I recommend taking photos and/or measurements. I am always thrilled to see the changes people are able to achieve.

Don’t forget to Check In after you complete the workout. The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50. (One Round takes 20 Minutes)

Equipment (optional): Jump Rope

*Cardio
1. In/Out Squat
*Cardio
2. Plank
*Cardio
3. Lateral Bridge (right)
*Cardio
4. Lateral Bridge (left)
*Cardio
5. Plank Crunch Twist
*Cardio
6. Burpee
*Cardio
7. Chair Pose
*Cardio
8. Elbow Tap Side Plank (right)
*Cardio
9. Elbow Tap Side Plank (left)
*Cardio
10. Sprinter Situp
*Cardio
11. Mountain Climber
*Cardio
12. Prone Heel Squeeze
*Cardio
13. Lunge Reach (right)
*Cardio
14. Lunge Reach (left)
*Cardio
15. Side Lunge Punch

*Repeat 1-3X*