Hi Everyone!

Welcome to Day 16 of my 4-Week Fit & Healthy Workout Challenge! I hope you are feeling great! We had a nice challenging workout on the schedule yesterday: HIIT Full Body Workout.

Today’s workouts are all about the core. I posted a 10-Minute core workout for reps, and a 20-Minute Cardio HIIT Core Workout. You can do one round of each, or repeat the workouts. Aim for 30-60 Minutes total workout time. You can also choose to pair the workouts with cardio of your choice to hit the 60-Minute workout mark.

It is week 3 of my DietBet Challenge, so it’s a great point to check in on your weight loss and see if you are on track to hit your goal. We are half way through the program. If you aren’t where you expected to be at this point it’s time to take a look at your diet. Log your food (every bite!) and check for any trends or any surprise calories that are adding up.

Make sure that you are eating a lot of vegetables & getting in your water consumption. Choose foods that will make you feel full throughout the day. You should never be going hungry, even if you are trying to lose weight. I also recommend measuring your portion sizes, as that is an easy way to overeat.

Have fun with today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

 

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time!