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!