Hi Everyone!
Welcome to Day 1 of my Fit & Healthy New Year & DietBet Challenge Workouts! One round of today’s workout takes 30-Minutes. In the video below I completed this workout for time (intervals), but I also included the breakdown to complete the workout for reps.
You can choose either variation, or complete a round of each to really challenge your body in two different styles of training. In this workout I am using 15-lb dumbbells. If you don’t have any weights you can complete the exercises with body weight only. If you do have weights I recommend using them because it will help boost your metabolism & burn, while increasing the challenge of each exercise.
During this challenge I encourage you to workout between 30-60 Minutes per day. You can do one round of this workout and 30-Minutes cardio of choice, or do two rounds of this workout for a total workout time of 60-Minutes.
If you haven’t signed up for the weight loss challenge yet you can do so here: www.dietbet.com/BenderFitness for a chance to win money & prizes by placing a bet on your ability to lose 4% of your body weight in 4-weeks. It’s a great motivator!
Have fun with today’s workout & make sure you are supporting it with healthy food choices. For some ideas check out: DietBet Sample Meal Plan & Bender Bikini Competition Diet.
Melissa
Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
- Curtsy Lunge & Curl-Right
- Curtsy Lunge & Curl-Left
- Down Dog/Dolphin Press
- Sit to Stand Thigh Sculpt-Right
- Sit to Stand Thigh Sculpt-Left
- Side Plank Leg Lift-Right
- Side Plank Leg Lift-Left
- Windshield Wiper Dips
- Lunge Jump Squats
- Down Dog Toe Touch Stretch-Right
- Down Dog Toe Touch Stretch-Left
- Pretzel Lift-Right
- Pretzel Lift-Left
- Squat to Curtsy Lunge Kick-Alternating
- Warrior Deadlift to Row-Right
- Warrior Deadlift to Row-Left
- Side Plank Hold-Right
- Side Plank Hold-Left
- Single Leg Frogger Pushup
- Wood Chopper-Alternating
Repeat 1-2X
Curtsy Lunge Curl: Part 1
Curtsy Lunge Curl: Part 2
Down Dog Dolphin Press: Part 1
Down Dog Dolphin Press: Part 2
Sit to Stand Thigh Sculpt: Part 1
Sit to Stand Thigh Sculpt: Part 2
Sit to Stand Thigh Sculpt: Part 3
Side Plank Leg Lift: Part 1
Side Plank Leg Lift: Part 2
Windshield Wiper Dip: Part 1
Windshield Wiper Dip: Part 2
Windshield Wiper Dip: Part 3
Lunge Jump Squat: Part 1
Lunge Jump Squat: Part 2
Lunge Jump Squat: Part 3
Down Dog Toe Touch Reach: Part 1
Down Dog Toe Touch Reach: Part 2
Pretzel Lift
Squat to Curtsy Lunge Kick: Part 1
Squat to Curtsy Lunge Kick: Part 2
Squat to Curtsy Lunge Kick: Part 3
Warrior Row: Part 1
Warrior Row: Part 2
Side Plank Hold
Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2
Wood Chopper: Part 1
Wood Chopper: Part 2
Thank-you! Im sweating and loving it. 🙂
Melissa, your workouts are always motivating, challenging, and energizing! Thank you!!
Thank you Melissa
Thank you, can not wait to try this Monday. Yesterday took an active rest day, I went cross country skiing with my kids. I want to thank you,and say congratulations on the baby.
Great workout! Thank you! Looking forward to the next one.
Love! ❤️❤️❤️
THANK YOU!!!!!!!!!!!!!!!!!!!!!!
Great combinations of exercises!
THANK YOU!!!
Hi Melissa. I did this yesterday evening after work. I was wiped out. Thought I was going to add some cardio but well, by the time I finished this session, I’m done. Btw, I did Jump Roping for cardio bursts and 5kg dumbbell for weight. Thank you for keeping it up with your blog and workout posts.
Great workout! Thanks, Melissa! I really appreciate the variety of workouts you share–I wasn’t feeling motivated but having new challenges really helped.
First workout of the year for me (better late than never 😉 )and it was a really good one, feeling energized. Thank you so much for your dedication, it motivates a lot. And congratulations for the baby to come.
Thanks Melissa!!! Great workout, looking forward to tomorrow!
Glad to have a new 30 day challenge. Motivating me to ramp it up from every other day to everyday. No excuses. Started with day 1 today. Looking forward to 30 minutes a day kicking my butt (and my husband’s too).
You helped me get in shape for my wedding this summer and I look forward to following through the new year. Thanks for the workouts, amazing!
I’m starting the challenge today and did this twice through! Burned over 500 calories and feeling strong!