Hi Everyone!
Welcome to Day 2 of my Fit & Healthy New Year & DietBet Workouts! The Challenge started yesterday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. You can find the first workout from this challenge here: Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn.
Today we have two workouts on our agenda. Both workout videos and breakdowns are below. The first workout is a 20-Minute Low Impact Workout for the Core & Glutes. Don’t let the words Low Impact fool you into thinking it isn’t effective! This workout is designed to create core strength through the front, sides (love handles), and back of your abdomen. This will help align your pelvis, improve your posture, and improve the aesthetics of your midsection.
The second workout is a 10-Minute Intense Cardio HIIT Fat Burn Workout. Go for max reps. The workout is short, but tough, and the goal is to really maximize your fat burn by pushing through the workout.
Our goal is to workout between 30-60 Minutes today. You can do 1 Round of Each Workout for a total 30-Minute Workout, or Repeat each workout 2X for 60-Minutes. You can also choose to do 1 Round of each workout and do 30-Minutes cardio of choice (running, biking, swimming, etc) to hit your 60-Minutes. Combining strengthening and cardio burn moves will help maximize your results and increase your fat burn during this challenge.
Remember to pair your workouts with healthy food choices. Don’t use them as an excuse to make unhealthy choices with your meals!
Have fun today!
Melissa
Equipment: Gymboss Interval Timer: 15 Rounds of 30/50
*30 Seconds of Glute Bridge Between Each Exercise
- Down Dog Leg Pulse-Right
- Down Dog Leg Pulse-Left
- Plank Leg Sweep-Right
- Plank Leg Sweep-Left
- Supergirl Tap-Right
- Supergirl Tap-Left
- Reverse Plank Leg Lift-Right
- Reverse Plank Leg Lift-Left
- Side Plank Knee Extension-Right
- Side Plank Knee Extension-Left
- Plank Reach Through-Right
- Plank Reach Through-Left
- Windshield Wiper Reverse Plank-Right
- Windshield Wiper Reverse Plank-Left
- Toe Touch Plank
Glute Bridge
Down Dog Leg Pulse
Plank Leg Sweep: Part 1
Plank Leg Sweep: Part 2
Supergirl Tap: Part 1
Supergirl Tap: Part 2
Reverse Plank Leg Lift
Side Plank Knee Extension: Part 1
Side Plank Knee Extension: Part 2
Plank reach Through: Part 1
Plank reach Through: Part 2
Windshield Wiper Reverse Plank
Toe Touch Plank
Equipment: Gymboss Interval Timer: 10 Rounds of 10/50.
1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee
Repeat 1-3X
*Cool-Down*
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| Heel Tap Jump Squat |
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| Mountain Climbers |
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| Lunge Jump |
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| Russian Kicks |
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| Runners Lunge Hop: Part 1 Instagram Tutorial |
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| Runners Lunge Hop: Part 2 |
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| Low Jack Burpee Instagram Tutorial |
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| X-Jump |
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| High Knees |
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| Burpee
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Great workout today Melissa
Thanks for all you do!!! It’s greatly appreciated. Will be doing this after work today. Looking forward to it! Hope you and baby bender are doing well.
Melissa- I am currently also pregnant. Just about two weeks behind you. I was curious if these are the exact workouts you are doing or if you are currently making any modifications. I have been following you for almost over 2 years and love your site and your motivation. I want to continue working out and being healthy throughout my pregnancy but don’t want to over due it. Just curious what you are doing. Thanks!
Hello Melissa, thank you for another really great workout! I’m from Germany – is it possible for me to join the challenge? Thanks for all your work!
Absolutely! The challenge is open internationally!
Awesome workouts, can’t wait for tomorrow morning!! Thanks so much Melissa
I’m recovering from a really bad cold so I kept with the mat workout only, ditched the cardio workout. I feel good after it!
I did both workouts yesterday. Its amazing how the 20min low impact workout worked out all the muscles in my body. The Supergirl Taps were the hardest. The 10min HIIT as finisher was such wonderful heart rate torcher. Thank you for these great workouts.
It was a pretty productive evening for me yesterday. I did my workout in just 30min (thanks to you), cooked dinner, ate dinner with my son, did the dishes & the laundry, cleaned the hamster’s cage, guided my son with school works and finally went to bed at 9.30pm. Such a great night.
Woo hoo for day two!
Just started following this challenge yesterday. Doing heel tap jump squats after all those glute bridges was so hard, I will feel that tomorrow. Excited for the rest of the challenge!
Hi,
Love the workouts! I find them very challenging but pushing through. Thank you for posting all these online for free and giving of your time like this.
I have one question with some of the plank exercises I get pain on my wrists which makes it difficult to carry them out, any suggestions?
Thanks again!
You can modify the planks and do them from your forearm, instead of from an extended arm. The other option is to invest in some pushup bars (or even hold the handles of larger dumbbells) so that your wrist forms a straight line down your hand instead of bending at the wrist. This will reduce pressure through the carpal tunnel. Hope that helps!
That’s great, will try those suggestions see what works. Thanks for the reply.
Hi Melissa,
I’ve just found this 4week challenge again – I’ve been a fan for years, thanks so much for all you do for us!! I’ve been so fit and healthy up until the last couple of months and have gained a fair few pounds from poor food choices – I’ve spent the last year trying to follow keto plans, but the lack of choice and diminished will power etc.. has meant that everything and more has piled back on… I’m going to follow you fitness plans daily now and your meal plan/food suggestions and hope that I can get back to my usual self! Day 2 workout done ♀️
Welcome back! I’m glad you find the workouts helpful! I hope you are feeling better/more on track with your heath and fitness now.