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Hi Everyone!

Welcome to Day 3 of my 6-Week Workout Challenge! How are you feeling so far? So far this week we have worked our lower body, and our core. Today is a Cardio Day. Yesterday we did Interval Cardio, and today we are mixing it up and doing a Moderate Intensity Cardio workout.

What does that mean? It means that you are pushing yourself to a pace where you know you can still go harder, but you don’t really want to.

Easy Pace is a pace you can comfortably talk at.
Moderate Pace is a pace that is challenging, but you know you have more fuel left in the tank.
Hard Pace is maintaining a challenging pace where you can answer questions with 1-2 words, but not full sentences.

You have several options for your cardio of choice:

Running or Speed Walking for 30-Minutes. Here are some ideas: Spice Up Your Cardio Routine.
Jump Rope. (Video Below).
Cardio HIIT. (Video Below).

I am going to be doing a Moderate Intensity 30-Minute Run Outside. I will post about it & share photos once I get it done! Don’t forget, if you want to participate in the DietBet Weight Loss Challenge for a chance to get paid to hit your weight loss goal you can still sign up here: www.dietbet.com/BenderFitness. The game officially started yesterday, but you can join up to 14-days into the game. The earlier the better though, because you will have more time to hit your goal!

Have fun with today’s workout & let me know which option you choose!
Melissa

Week 1 Schedule:

1. Lower Body Workout + 30-Minutes of Cardio
   2. Core Sculpt Workout + Interval Cardio
   3. 30-Minutes Moderate Intensity Cardio
   4. Arms/Upper Body & Interval Cardio
   5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
   6. Full Body Workout + Walk
   7. Rest Day

Jump Rope:

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

15-Minute HIIT, Cardio Fat Burn:

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X