Friday, December 20, 2013

30 Day Challenge: Day 19: Dumbbell Interval Sculpt

Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don't be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister's Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!

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)


  1. You are an inspiration. Thank you for all your effort it really does change peoples lives! Thanks Melissa!

  2. I LOVE THIS WORKOUT! I did a hiit routine first so I was nice and tired but this finished my muscles off! Always challenging and I always look forward to tomorrow!

  3. I know I already checked in for this one but I want you to know how effective I believe your workouts are! I am seeing great definition and results already! I do this as extra credit while doing an 8 week Fat Loss Program for Busy People from FitnessBlender and your videos are very challenging and you incorporate different moves than a lot of the other videos I have watched. I can't always keep up but I am getting there and I love doing 2 programs at the same time. I don't get bored... and I am going to do your bikini prep after this. I have been using a lot of your recipes and I love them as well. Thank you for all you do! I can't wait to get to your level of strength and endurance! OH and my abs are starting to really show definition! After 2 c-sections I was worried because it seemed no matter how much I worked on my abs I wouldn't see much change... not any more! The abs are made in the kitchen recipes coupled with the exercise is really making my tummy more flat and defined!

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  5. I had almost talked myself out of working out this morning since I woke up sick. The dumbbell workouts are my favorite so once I saw that's what today's workout wad I was excited to get it done. Thanks so much for your amazing workouts that really test me. I love them!