Wednesday, December 4, 2013

30 Day Challenge: Day 4: Arm and Leg Sculpt

Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today's workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes. 

This workout can be repeated if you want a longer, more intense workout. 

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 

I am starting to feel changes in my endurance and energy throughout the day. 

Once you complete your workout don't forget to check in on FacebookInstagram, or Twitter. :)

Enjoy the workout!

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)


  1. Great video! I am trying to get back into a regular workout routine. Whenever I try a 30 day challenge I always fail. I was thinking about purchasing trainging from to help me stay motivated. I lose interest so fast. How do you stay motivated?

  2. Melissa, just finished day did 2 rounds...and it felt great! Thank so much for the inspiration and the great videos.. Cant wait for day 5!

  3. Liked this workout so much I did it twice! Day 4 complete :)

  4. Just finished Day 4 today too! I was a day behind so I did day 3 and 4 today! Awesome workout!!! Excited for tomorrow!!!!