Lean Muscle Building Workout Challenge

This is a 4-Week Workout Challenge focused on building lean muscle. Lean muscle mass helps improve your metabolism, give your body shape, and improve your strength. 

Each Week incorporates 1-2 Days of rest. Rest days are when your muscles build strength. You can choose to add up to 30 minutes of cardio to any of these workouts. Be sure to take at least 1 full rest day per week. 

Listen to your body throughout the month and be sure to stretch. As always, consult your doctor before starting a new fitness routine and/or if you have any health/injury concerns. 

Aim to consume at least 1 gram of protein per pound of desired weight. IE Goal Weight=135 lbs. Aim to consume 135 grams of protein per day. 

You must consume enough calories to build muscle. Remember, calories are units of energy. You have to consume enough calories to build muscle and power your workouts. 

Have fun!

Melissa

Facebook, Instagram, or Twitter.

Week 1:
HIIT to Be FIIT
Slim & Sculpted Arms Workout
10 Minute Tighter Waist Core Workout
30 Minute Home Dumbbell Workout
Lower Body Sculpt & Shape

Week 2:
HIIT Full Body Workout: 20 Minutes Per Round
Arms & Back: Quick Home Workout
Stretches to Improve Flexibility for Splits
21 Minute HIIT: Full Body Workout
HIIT It, Sweat It, Tone It: Workout + Hill Sprints

Week 3:Boot Camp HIIT: 20 Minutes Per Round
Full Body Fitness Makeover
Extreme Sweat: Full Body Home Workout
Tight Stomach Toning Workout
Lower Body Blast: Burn, Shape & Sculpt Workout
Body Weight: Full Length Workout

Week 4:
20 Minute: Core Cardio Fat Burn HIIT
Dynamic Body Workout: 15 Minute HIIT Per Round
Lower Body, Low Impact Workout: Quiet, No Jumping!
Terrific Tummy Toner: 20 Minute Fat Burn HIIT
Working for a Sexy Body Fat Burn
20 Minutes Per Round: Full Body Workout

30-Day Instagram Exercise Challenge Moves

Hi Everyone! 

Below you will find all of the moves for my 30-Day Instagram Bonus Workout Challenge. You can follow me on Instagram at @BenderFitness. 

For full length workouts: the full HIIT the New Year Hard Workout Challenge exercise list can be found HERE. 

I am getting ready to start my February Lean Muscle Building Challenge, and will be having a new Instagram Bonus Challenge. 

Have fun with the challenges!
Melissa

30 a Day Instagram Challenge: #Day1 challenge move is the Burpee. This is my favorite full body exercise. This move is also a cardiovascular challenge that will help improve your overall fitness. If you are a beginner you can step back into the plank, and forward to the squat. You can do the pushup from your knees or substitute a plank. Modify until you build the strength for the full movement. The goal is to complete all reps by the end of the day. You can do it all at once or break it up. Beginners: 2 sets of 10 reps. Intermediate: 3 sets of 15 reps. Advanced: 4 sets of 20 reps. #instagramworkoutchallenge #burpee #benderfitness #30daychallenge

A video posted by Melissa Bender (@benderfitness) on Jan 1, 2015 at 10:47am PST

30 Day Bonus Move Challenge: #day2 Mountain Climbers. Start in plank position with hands below your shoulders. Drive the knees toward your chest one at a time, alternating sides and keeping the core tight. Try to keep the hips level and core tight throughout the movement. This is a great core and cardiovascular workout challenge. Right & Left= 1 Rep. Beginners: 30 Reps X4. Intermediate: 70 Reps X4. Advanced: 100 Reps X4. I like to time myself during each set of reps to see if I can finish the next set faster. #30daychallenge #instagramworkoutchallenge #benderfitness #mountainclimbers #core #cardio

A video posted by Melissa Bender (@benderfitness) on Jan 2, 2015 at 1:57pm PST

#30DayChallenge #Day3 Jump Squat. Stand with feet slightly more than hip distance apart. Press the hips back toward the wall behind you until your thighs come to parallel. Jump into the air. Land with a slight bend in the knees and immediately repeat. Beginner: 10 Reps X3. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 3, 2015 at 7:50am PST

#30daychallenge #Day4 Russian Kicks: place your hands below your shoulders with fingertips pointed toward your toes. Lift the hips and alternate kicking legs, hopping from one foot to the other. To build to this move you can slow it down and step from one foot to the other (instead of hopping) or remain seated and alternate kicking feet. Right & Left= 1 rep. Beginners: 20 reps X2. Intermediate: 30 reps X4. Advanced: 50 reps X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 4, 2015 at 10:12am PST

#Day5 #30DayChallenge Lunge Jumps. Keep the core tight. Step into a lunge. Jump up into the air to switch legs. If that is to intense step back into a lunge, and alternate, being sure to squeeze the glutes. Beginners 4X 10 reps, Intermediate: 4X 15 reps, Advanced: 4X 20 reps. #instagramfitnesschallenge #benderfitness #lungejump

A video posted by Melissa Bender (@benderfitness) on Jan 5, 2015 at 4:46pm PST

#30daychallenge #Day6 Froggers: start in plank position with the core tight. Jump the feet forward, immediately jump them back to plank position. Use the core to maintain form and move your legs forward and back. If the jump is to intense step the feet forward and back. Beginners: 10 reps X4. Intermediate: 25 reps X4. Advanced: 20 reps X4. Each jump equals 1 rep. #coreworkout #fatburn #benderfitness #instagramfitnesschallenge

A video posted by Melissa Bender (@benderfitness) on Jan 6, 2015 at 2:37pm PST

#30daychallenge #Day7 Bonus Burn Move of the Day. Surfers: step the feet more than hip distance apart, and squat (pressing the hips back until the knees come to parallel.) jump into the air and turn to face the other way. Repeat. Beginners: 10 reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. #benderfitness #instagramfitnesschallenge #lowerbodyworkout #plyo

A video posted by Melissa Bender (@benderfitness) on Jan 7, 2015 at 3:07pm PST

#30daychallenge #Day8 Today's Bonus Challenge Move: Mountain Jumpers. Start in plank position. Bring one knee in as you would during mountain climbers. Jump the feet up, switching in the air. Right + Left= 1 Rep. Beginner: 15 reps X4. Intermediate: 30 reps X4. Advanced: 50 reps X4. #instagramfitnesschallenge Full length workouts: www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 8, 2015 at 4:26pm PST

#30daychallenge #day9 Tuck Jump: squat low, pressing the hips backward. Jump up into the air, bringing the knees toward your chest. Tap your knees and land with a slight bend in the knees to return to starting position. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 25 Reps X4. Full workouts: www.benderfitness.com #instagramfitnesschallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 9, 2015 at 5:59pm PST

#30DayChallenge #Day10 Frog Hopper: start in plank position. Jump the feet forward to your hands and immediately hop the feet up while keeping your back straight. Land with the knees bent and jump back to plank. Repeat. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #instagramfitnesschallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 10, 2015 at 9:39am PST

#30DayChallenge #Day11 Ninja Jumps: kneel on the floor and sit back on your heels. Lean forward and extend your arms behind you. Swing the arms forward and jump into a low squat position. Straighten the legs and squeeze the glutes. Return to starting position. Modification: from kneeling position step the feet, one at a time, to come into a low squat. Straighten the legs to stand and squeeze the glutes. Beginner: 5-10 reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 11, 2015 at 4:11pm PST

#30DayChallenge #Day12 Plank Jacks: start in a forearm plank with hands clasped. Jump the feet out to the sides while maintaining plank form with the core strong. Jump back to starting position. Beginners: 15 reps X4. Intermediate: 30 reps X4. Advanced: 50 reps X4. www.benderfitness.com Filming a new workout now! #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 12, 2015 at 3:41pm PST

#30daychallenge #day13 Speed Skater: keep the back straight and step back and across your body, extending the leg at an angle. Tap the floor with your hand while keeping the back straight. Hop back and switch sides. You can rest your foot on the floor or keep it hovering above the floor during each rep. Continue to alternate. Right + Left = 1 rep. Beginners: 10 X4. Intermediate: 20 X4. Advanced: 25 X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 13, 2015 at 4:45pm PST

#30daychallenge #Day14 Hip Lift Hook: lay on your back and pull the core in tight. Extend the arms and legs. Lift the legs. Bend at the knees as you lift your hips off the mat. Envision yourself hooking your knees over a monkey bar. Return to start and repeat. Beginner: 10-15 reps X4. Intermediate: 20-25 reps X4. Advanced: 30-35 reps X4. My full length workout challenge is up on my blog: www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 14, 2015 at 4:50pm PST

#30daychallenge #Day15 Tuck Jump Burpee: Squat low, place your hands on the floor and jump back to plank. Complete a pushup, jump forward to a squat position. Jump into the air and tap your knees. Land with a slight bend to your knees and repeat. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 Reps X4. Full length workouts at www.benderfitness.com #instagramworkoutchallenge #burpeevariation

A video posted by Melissa Bender (@benderfitness) on Jan 15, 2015 at 3:48pm PST

#30daychallenge #Day16 Plank Hopper: come into a forearm plank with hands clasped and elbows below your shoulders. Keep the core strong. Jump both feet to the right and then to the left. That is one rep. Beginners: 15 Reps X4. Intermediate: 20 Reps X4. Advanced: 25 Reps X4. New workout will be up at www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 17, 2015 at 8:22am PST

#30DayChallenge #Day17 Plié Jump Squat. Turn the toes out at an angle while standing with feet more than hip distance apart. Squat down, tucking the tail bone and keeping the knees pressing out. Lower the thighs to parallel. Jump up into the air and immediately return to your squating position. Land toe to heel with a slight bend in the knees. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. Full length workouts: www.benderfitness.com #instagramworkoutchallenge #benderfitness #lowerbody

A video posted by Melissa Bender (@benderfitness) on Jan 17, 2015 at 11:35am PST

#30DayChallenge #Day18 Cross Donkey Kick. Plant both hands on the floor and jump the feet toward your butt. Land with a bend in your knees and kick your right foot across your body and under your arm. Return to center and repeat to the other side. Right+Left= 1 Rep. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 18, 2015 at 5:48pm PST

#30DayChallenge #Day19 X-Jumps: keep the core tight in a close leg squat with with butt reaching back. Touch the fingertips to the floor on the outside of your feet. Jump into the air spreading your arms and legs into an X. Bring the feet back in, landing with a bend in the knees and returning to starting position. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. New full length workout will be up: www.benderfitness.com #instagramworkoutchallenge #benderfitness

A video posted by Melissa Bender (@benderfitness) on Jan 19, 2015 at 4:24pm PST

#30DayChallenge #Day20 Hip Thrust: plant both hands below your shoulders fingertips toward your toes. Plant the feet far enough away that you can lift the hips to table top position with a 90 degree bend at the knees. Alternate legs, pressing your foot toward the ceiling and lifting the hips to table top every time. Press through the heels as you lift. Right+Left=1 Rep. Beginners: 10 Reps X4. intermediate: 15 Reps X4. Advanced: 20 Reps X4. #benderfitness #glutes #hamstrings #back #core #shoulders

A video posted by Melissa Bender (@benderfitness) on Jan 20, 2015 at 3:50pm PST

#30daychallenge #Day21 Jump Kick: stand on one leg and bend the other knee in front of your body. Keep the core tight. Jump and kick the standing leg in front of you. Return to starting position. Complete all reps on one side and the repeat on the other side. Beginner: 10 Reps Per Leg X4. Intermediate: 15 Reps Per Leg X4. Advanced: 20 Reps Per Leg X4. Full length workouts: www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 21, 2015 at 5:42pm PST

#30daychallenge #Day22 High Knees Burpee: Squat down and place your hands on the floor. Jump or step your feet back to plank. Hold plank or complete one pushup. Jump or step your feet forward. Stand and do 5 high knees. Repeat. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 RepsX4. #benderfitness #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 22, 2015 at 3:42pm PST

#30daychallenge #Day23 Bridge Hopper. Start in supine position (on your back) with knees bent. Extend the arms to either side. Lift the hips into bridge pose. Extend on leg and gently hop the standing foot. Alternate legs. Right+Left=1 Rep. Beginners: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 29 Reps X4. #benderfitness #glutes #hamstrings #back #calves #thighs

A video posted by Melissa Bender (@benderfitness) on Jan 23, 2015 at 7:09pm PST

#30daychallenge #Day24 Curtsy Lunge Kick: keep the core tight. If you want to add the weight bring it up to your shoulders. Step the left foot back at an angle (toward the right corner of the room). Twist (core tight and controlled) to bring the weight to the outside of the hip. Kick the back leg up at an angle toward the left front corner of the room. Complete all reps on each side. www.benderfitness.com #instagramworkoutchallenge #benderfitness #lunge

A video posted by Melissa Bender (@benderfitness) on Jan 25, 2015 at 3:34pm PST

#30daychallenge #Day25: 3-Way Frogger: start in plank position, core tight. Jump the feet toward your right hand. Jump back to plank. Jump to the middle of your hands, back to plank. Jump toward the left hand and back to plank. Repeat. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 25, 2015 at 3:40pm PST

#30DayChallenge #Day26 Side Lunge Punch: start with feet wide. Shift your weight to the right, bending your knee into a side lunge. Punch your left hand across your body's a you lunge. Quickly shift the weight to the left while punching across with your right hand. Power through the punches each time. Right+Left=1 Rep. Beginner: 10 RepsX4. Intermediate 15 Reps X4. Advanced: 20 Teps X4. #instagramworkoutchallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 27, 2015 at 3:25pm PST

#30daychallenge #Day27 Pop-Up: start with your hands below your shoulders and knees below your hips. Lift the knees so your weight is in your hands and feet. Keep the core tight and jump into a low squat position. I immediately spring back on to the hands and toes. Beginner: 10 Reps X4. Intermediate: 15 Reps X5. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 28, 2015 at 2:41am PST

#30daychallenge #Day28 Down Dog Pushup with Tuck Jump: Start in down dog position and shift the weight forward so your shoulders are above your hands. Keep the core tight and do a push up (or hold the position for three seconds) Shift the weight back into your heels and lift into a squat position. Jump into the air, bringing the knees up and tapping them. Land with a slight bend in the knees and repeat. Beginner: 10 Reps X4. Intermediate: 15 reps X4. Advanced: 20 Reps X4. #instagramworkoutchallenge www.benderfitness.com

A video posted by Melissa Bender (@benderfitness) on Jan 28, 2015 at 4:52pm PST

#30daychallenge #Day29 Lunge Hop: Start in a lunge position while keeping the core engaged. Hop straight up into the air and land in the same position. Complete all reps on one side and then repeat on the other. Beginner: 10 Reps X4 (per side). Intermediate: 15 Reps X4. Advanced: 20 Reps X4. www.benderfitness.com #instagramworkoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 29, 2015 at 3:45pm PST

#30daychallenge #Day30 Lateral Burpees: Keep the core tight throughout the movement. Squat down and jump your feet back to plank. Complete 1 pushup (or hold plank). Jump the feet forward and jump up into the air and to the side. Repeat jumping back and forth. You can jump over a jump rope or barbell to motivate yourself to jump laterally. Beginners: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. All of the moves for the 30 Day Challenge will be posted on my blog later today: www.benderfitness.com #burpee #workoutchallenge

A video posted by Melissa Bender (@benderfitness) on Jan 31, 2015 at 8:29am PST

HIIT the New Year Hard: Workouts

Workouts:

This workout list will be updated throughout the course of the Challenge. 
You can join the DietBet Challenge at www.dietbet.com/BenderFitness.
30 Day Instagram Bonus Move Challenge: @BenderFitness

The full list of Bonus Moves can be found HERE. The Bonus moves can be done in addition to your workouts, or as a stand alone challenge. 

 If you are joining me for the challenge don't forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. :)

During the challenge, please remember to listen to your body. If you need a rest day take one, and then continue with the program. You can also alternate an active rest or yoga day for one of the workouts. 


Week1:
HIIT the New Year Hard Workout 1: Full Body
Workout 2: Quick Core Workout: Core Workout
Workout 3: Lower Body
Workout 4: Full Body Standing Dumbbell Workout
Workout 5: 20 Minute Cardio HIIT & Sweat or 20 Minute Tummy Toner
Workout 6: 30 Minute Yoga Flow& Stretch
Workout 7: 15 Minute Cardio HIIT Fat Burn

Week 2:
Workout 8: Love HIIT: 10 Minute Dumbbell Workout
Workout 9: Arms and Back
Workout 10: 20 Minute Belly Fat Burn
Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs or Interval Treadmill Workout
Workout 12: Full Body Workout
Workout 13: 20 Minute Sculpt & Sweat
Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion

Week 3: 
Workout 15: Bubble Butt Cardio Burn
Workout 16: Arms & Abs HIIT and/or Standing Abs & Thighs Workout
Workout 17: Plyo HIIT Fat Burning Body Sculpt
Workout 18: Power Interval Workout with Cardio
Workout 19: 100-200 Rep Full Body Workout & Cardio
Workout 20: Abs & Core Galore
Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Week 4:
Workout 22: Strengthen, Sweat & Run
Workout 23: 20 Minute HIIT Boot Camp
Workout: 24: 10 Minute Core Sculpt Workout
Workout: 25: In the Mood Full Body Workout
Workout 26: Dancer Body Workout
Workout 27: Yoga Flow Workout: Lean Stretch Fat Burn
Workout 28: 20 Minute HIIT Core & Legs

Workout 29: Plyo HIIT Workout: Burn Fat Fast
Workout 30: 15 Minute HIIT Interval Workout: Body Weight

Diet Bet Challenge: Day 29: 15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

We are down to the last two workouts of the Diet Bet challenge! Today is Day 29. Hopefully you have seen changes in more than just your weight, and are feeling healthier, stronger, more endurance, and more fit overall. 

I hope you're ready to sweat with today's workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. 

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X or pair it with 30 minutes cardio of choice. 

I hope you all enjoy tonight's workout!

Melissa

Check in on Facebook, Instagram or Twitter to let me know how you're doing with your goal!

PS My sports bra is the Spider Back from Affitnity.  I'm an Ambassador for Affitnity so you can get 15% off at checkout by using the code BenderFitness. :)

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50. 

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

30 Day Diet Bet Challenge Workout Program

Hi Everyone!

Welcome to my DietBet Workout Program. This is a 30 Day Program to help you achieve your goal of losing 4% of your body weight during the month. Weigh in starts on Sept 1-2, the game officially starts September 3rd, but you can join up to 2 weeks into the game. 

I will be updating this list daily with links to each workout for the month so you will have an easy reference point to access each workout. 

If you haven't signed up for my DietBet you can do so here: www.dietbet.com/BenderFitness. 

You win money for achieving your goal, plus you have a chance to win:

-Personalized training/workout programs with me

-$50 Gift Card to Affitnity, 

-$50 Gift Card to Total Nutrition Mansfield and Alkalinity Fuel Vitamins 

For those of you joining the DietBet I am also including four brand new specialized workouts throughout the month. You will receive special access to one new workout per week to use in addition to the program listed below. 

Enjoy the challenge and the workout program! I can't wait to see everyone's progress pictures as we achieve our goals together! You can check in throughout the challenge: 

Check in on Facebook, Instagram or Twitter throughout the month to let me know how you're doing with your goal! You can share your progress pictures/results or keep them private, but it's a great way to keep track of your success during the month. 

Melissa

Week 1:

The Links will be activated daily throughout the month so you can easily find each workout for the challenge. Bookmark this page for easy access!

***Be Sure to Weigh In and Take Progress Photos If You Are Joining the Challenge****

Day 1: Bender Boot Camp

Day 2: Kick It Up a Notch

Day 3: Tighter Tummy Sculpt

Day 4: Dumbbell Legs and Glutes

Day 5: Yoga Stretch and Recover

Day 6: 19 Minute HIIT

Day 7: Active Rest Day

Week 2: 

Day 8: Weights and Intervals Full Body Sculpt

Day 9: Jump Away Jiggle and 800 Meter Repeats

Day 10: Abs on Fire

Day 11: Lower Body Sculpt and Shape

Day 12: Yoga Stretch and Strength (20 Minutes)

Day 13: Arms and Back

Day 14: Active Rest Day

Week 3:

Day 15: Trial by Burpee

Day 16: Intense Cardio Interval VO2 Max Workout

Day 17: Summer Ready Tummy

Day 18: Improve Your Rear View

Day 19: 30 Minute Yoga Flow

Day 20: Slim and Sculpted Arms

Day 21: Active Rest Day

Week 4:

Day 22: 20 Minute Fat Burn HIIT

Day 23: Strengthen Sweat and Run (or Jump)

Day 24: Plank and Burn

Day 25: Jump Rope and Butt Sculpt

Day 26: Power Yoga Sun Salutations

Day 27: Swimsuit Ready Arms and Abs

Day 28: Active Rest Day

Week 5:

Day 29: 15 Minute Plyo HIIT: Fat Burning Workout

Day 30: Cardio Smash and Stretch

***You have two days to complete Final Weigh-Ins! I can't wait to see your progress photos and results!****

BenderFitness DietBet Weight Loss Challenge

Hi Everyone!

I am hosting another workout challenge for the month of September! 

This one is a little bit different, but I think it is going to be a lot of fun. 

I am hosting my first DietBet Weight loss challenge. The challenge is to lose 4% of your body weight (as long as that keeps you in a healthy BMI!) over the course of 30 days. How do you figure out how much 4% is? Multiple your current weight by .04 and that is your weight loss goal. For a 150 pound person that is 6 pounds, for a 200 pound person that is 8 pounds. 

To join the game there is a $30 investment (my workouts, as always, will continue to be free, but research has shown that people are more committed to achieving their weightless goals when money is involved!) If you achieve your goals you get your money back, plus split the pot!

What do you win?

If you achieve your goal you win money! At a minimum you get your $30 investment back, plus you split the pot with the other winners. 

By joining the game you also have a chance to win:

- $50 Gift Card to Total Nutrition Mansfield and Alkalinity Fuel Vitamins

-$50 Gift Card to Affitnity for Fashionable Fitness Clothing (plus don't forget to use discount code BenderFitness for 15% off!)

-A BenderFitness Workout Program hand selected by me (Melissa Bender) based on your goals

-A Brand New BenderFitness Workout designed especially for You

-"I Bust Mine So I Can Kick Yours Tank Top"

*Keep an eye out because I may be adding more prizes!

Some fun facts about DietBet:

96% of players who DietBet lose weight, and the average loss is 6.3 lbs. 

Dietbetting is a fun social media game, and you are welcome to join if you are over 18. 

As of July 1st, players have lost over 1.3 million pounds by competing in DietBet games. 

My DietBet will run for the month of September. Workouts, and healthy eating tips will be posted in the game and here on my blog.  Are you going to join me?

You can join the game here: http://www.dietbet.com/BenderFitness

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

Disclosure: 

Please read my full disclosure statement here. I am being compensated for hosting this DietBet challenge. I would not host this challenge (regardless of compensation) if it wasn't a program that I believed to be helpful in assisting people to achieve a healthy lifestyle. I will be competing in this challenge as well as hosting the challenge. I do not promote any products or sites that I do not/will not personally use.