Hi Everyone,
Are you ready for Day 3 of my Original 30-Day Workout Challenge? Today’s workout combines exercises to strengthen your core, and maximize fat burning at the same time. Although this is a core focused workout, this program utilizes compound exercises so you are still training your entire body. The video is below.
This is the workout I will be doing today. I have a head cold, so I am hoping that the exercise will help clear things out so that I can breath again! Having a stuffy nose is so annoying!
Yesterday I did Day 1 and Day 2 of the 30-Day workout Challenge. I did one round of each, and it really helped with my energy. I am excited to do this challenge along with you and share my results. I have been having trouble getting in my workouts consistently, but the challenge is helping me to stay on track. I have to admit I did yell at myself for including so many three-way froggers on day one! That exercise burned!
Maverick likes to watch me workout.
I am also doing my daily stretching, because flexibility is something I really need to work on again. The photos below show the daily stretches I am doing to work on my flexibility for splits again. I have a full workout video, which you can choose to do daily as well: https://www.benderfitness.com/2015/02/stretches-to-improve-flexibility-for-splits-with-photos-and-video.html
Before stretching make sure your muscles are warm. I have been doing these stretches after my workouts. If I am doing it separately I make sure to warm-up my muscles first with some high knees, jumping jacks, or a Plie series. You never want to stretch your muscles while they are cold.
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| Runners Lunge with Stretch Back |
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Nose to Knee
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Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more! Seeing all of your comments and check-ins is helping to keep me motivated too.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
30 Second Cardio, 50 Second Max Reps
-Cardio
1. Cross Mountain Climber
-Cardio
2. Elbow Tap Hip Lift (right)
-Cardio
3. Elbow Tap Hip Lift (left)
-Cardio
4. 3-Way Froggers
-Cardio
5. Cross Squat and Reach (right)
-Cardio
6. Cross Squat and Reach (left)
-Cardio
7. Oblique Push-up
-Cardio
8. Lunge and Twist (right)
-Cardio
9. Lunge and Twist (left)
-Cardio
10. Side Plank Knee and Lift (right)
-Cardio
11. Side Plank Knee and Lift (left)
-Cardio
12. Goddess Twist
-Cardio
13. Russians
-Cardio
14. Side Plank Reach Through (right)
-Cardio
15. Side Plank Reach Through (left)
Repeat 1-3X