30 day Melissa Bender Challenge - December 2013

Alright... I'm abandoning the Bodyrock challenge because I enjoy Melissa Bender's workouts so much more. I like that they're already 15 minutes so I only have to go through them twice. I like the exercises better too and for me it's just an overall better workout. Here is the link to Melissa Bender's page with the links as well. I have listed the breakdowns here so I can keep track:

Day #1
Repeat 1-3X. Max reps during each 50 second interval, 10 seconds of rest between exercises. *for the second round instead of mountain climbers I did jump rope because my hips were too sore for mountain climbers.

1. Mountain Climbers - 54, (skipping)
2. Temple Tap Abs - 23, 22
3. 3-Way Frogger - 11, 13
4. Angel Abs - 17, 17
5. Mountain Climbers - 44, (skipping)
6. Side Plank Leg Lift (right) - 13, 16
7. 3-Way Frogger - 11, 10
8. Side Plank Leg Lift (left) - 16, 16
9. Mountain Climber - 60, (skipping)
10. Knee to Elbow Crunch - 13, 13
11. 3-Way Frogger - 12, 11
12. Rock the Boat - 17, 18
13. Mountain Climbers - 42, (skipping)
14. Super Swim - didn't count
15. 3-Way Froggers - 12, 11

30/50: 30 seconds cardio, 50 seconds max reps

1. Surfer Burpee  - 7, 9
2. Lift to Side Lunge (right) - 17, 14
3. Lift to Side Lunge (left) - 12,13
4. Tuck Jump - 15, 13
5. Lunge Jump - 20, 24
6. Down Dog to Knee Drop Plank - 8, 9
7. Leg/Hip Lift - 11, 9
8. Mountain Jumper - 20, 20
9. Bicycle - 27, 30
10. Frog Hopper - 10, 8
11. Rotating Push Up - 7, 9
12. Reverse Forearm Plank - 1, 1
13. Burpee - 7, 8
14. Tricep Push Up (right) - 13, 10
15. Tricep Push Up (left) - 12, 12

30 Second Cardio, 50 Second Max Reps

1. Cross Mountain Climber - 35, 31   (left & right = 1)
2. Elbow Tap Hip Lift (right) - 7, 10
3. Elbow Tap Hip Lift (left) - 10, 9
4. 3-Way Froggers - 11, 9
5. Cross Squat and Reach (right) - 18, 15
6. Cross Squat and Reach (left) - 16, 18
7. Oblique Push-up - 9, 10
8. Lunge and Twist (right) - 9, 9
9. Lunge and Twist (left) - 9, 9
10. Side Plank Knee and Lift (right) - 8, 8
11. Side Plank Knee and Lift (left) - 9, 9
12. Goddess Twist - 21, 22
13. Russians - 29, 31
14. Side Plank Reach Through (right) - 10,10
15. Side Plank Reach Through (left) - 9, 12

Repeat 1-3X. 10 reps per exercise. I did 2 rounds and it took me 22:16. The heaviest dumbbells I have are 5 lbs so I used my resistance bands instead. I also used my 25 lb sandbag and put the two dumbbells in it for added weight for the deadlift and squats.

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

yoga flow

30/50: 30 seconds cardio, 50 seconds max reps
-Cardio
1. Mountain Climbers - 43, 49
-Cardio
2. Romanian Deadlift - 11, 14
-Cardio
3. Supergirl Push-up - 8, 10
-Cardio
4. Split Squat (right) - 11, 10
-Cardio
5. Split Squat (left) - 10, 11
-Cardio
6. Russian Kicks - 30, 30
-Cardio
7. Lunge Kick (right) - 14, 12
-Cardio
8. Lunge Kick (left) - 17, 15
-Cardio
9. Spiderman Plank - 19, 19
-Cardio
10. Sumo Squat - 15, 10
-Cardio
11. Knee Drop Frogger - 11, 11
-Cardio
12. Curtsy Lunge (right) - 11, 12
-Cardio
13. Curtsy Lunge (left) - 12, 12
-Cardio
14. Single Leg Frogger - 7, 5
-Cardio
15. High Knee Twist - 31, 30

*Intervals: 10 seconds of rest between exercises, 50 seconds max reps.
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections.
Total time: 25 minutes.

1. Side Squat - 18
2. Romanian Deadlift - 13
3. Plie Jump - 31
4. Hip Thrust (right) - 18
5. Hip Thrust (left) - 19

*5 minutes cardio

6. Plank - 1
7. Bicycle Scissor - 30
8. Mountain Climber - 35
9. Leg/Hip Lift - 12
10. Frogger - 18

*5 minutes cardio

11. Bent Over Row (right) - 17
12. Bent Over Row (left) - 17
13. Walk the Plank - 14
14. Tricep Dip - 10
15. Decline Pushup or Plank - 7

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze -
2. Grand Plie - 11
3. Warrior 3 Leg Lift (right) - 16
4. Warrior 3 Leg Lift (left) - 20
5. Leg Abduction (right) - 22
6. Leg Abduction (left) - 23
7. Lunge Kick (right) - 19
8. Lunge Kick (left) - 19
9. Flamingo Extension (right) - 14
10. Flamingo Extension (left) - 15
11. Forward Fold Lift - 9
12. Sumo Squat - 16
13. Curtsy Lunge Kick (right) - 17
14. Curtsy Lunge Kick (left) - 17
15. Goddess Reach - 12

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises.

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack

10/50 Intervals. 10 seconds of rest between exercises, 50 seconds max reps.

1. Mountain Climbers
2. V-Up
3. Russian Twist
4. Heel Press
5. Down Dog Plank
6. Ab Angel
7. Cheek to Cheek
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Bicycle
11. Prone Knee Lift (right)
12. Prone Knee Lift (left)
13. Hip Lift Hook
14. Scissor
15. Plank Step Out

30/50 Intervals. 30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps.

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

30 Seconds Cardio, 50 Seconds Max Reps
Cardio options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

yoga

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

10/50 Intervals

Repeat 1-3X

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees).

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

10/50 Seconds Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

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