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

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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

20 Minutes Per Round: Full Body Workout

 Hi Everyone! 

I hope you're ready for today's workout! In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval. 

I hope you enjoy this workout. The format is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench. 

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. 

When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home. 

I hope you enjoy the workout!

Melissa

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Click the link to get your own Gymboss Interval Timer! 

   -In/Out Squat
1. Knee Crunch Extension
   -In/Out Squat
2. Squat to Forward Reach
   -In/Out Squat
3. Bridge March
   -In/Out Squat
4. Squat to Side Leg Lift (right)
   -In/Out Squat
5. Squat to Side Leg Lift (left)
   -Lunge Rotation
6. Side Plank Knee Rotation (right)
   -Lunge Rotation
7. Side Plank Knee Rotation (left)
   -Lunge Rotation
8. High Knee Step
   -Lunge Rotation
9. Standing Hydrant (right)
   -Lunge Rotation
10. Standing Hydrant (left)
   -Romanian Deadlift
11. Split Leg Lift (right)
   -Romanian Deadlift
12. Split Leg Lift (left)
   -Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
   -Romanian Deadlift
14. Back Raise/Extension
   -Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Working for a Sexy Body Fat Burn

Hi Everyone,

This is a throwback Thursday workout (circa 2012)! I filmed a new workout, but it won't be up until late this evening so check back tonight or tomorrow.  

This is a good fat burning workout, there is cardio in between each rep. Be sure to give this workout your all, and repeat it if your body can handle it!

Jesse and I will be filming our Q & A response video tomorrow. We are picking several questions to answer, so if you posted a question on my Facebook page: www.facebook.com/MelissaBenderFitness be sure to check in to see if we answered your question. 

I am off to work! See you all tonight! 

Enjoy! Push hard and get sweaty!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer! 

Beginner: timed exercises 30 seconds, 10 reps
Intermediate: 45 seconds, 15 reps
Advanced: 60 seconds, 20 reps
(jump rope and high knees are both timed). 

1. Jump Rope
2. Heel Touch Squats
3. High Knees
4. Bulgarian Split Squat (right)
5. Jump Rope
6. Bulgarian Split Squat (left)
7. High Knees
8. Decline Pushup with ball
9. Jump Rope
10. Ball Pull In (Hamstring Curl)
11. High Knees
12. 3-Part Abs
13. Jump Rope
14. Cheek to Cheek Plank
15. High Knees

Repeat 1-3X

Terrific Tummy Toner: 20 Minute Fat Burn HIIT Workout

Hi Everyone!

I hope you're ready to workout! This is a fun workout that will get your heart rate up and get your body working! This routine is focused on the core, but you will still get a full body workout. I utilized 30-second cardio bursts in between each exercise. 

1 Round of Today's Workout + 10 Minutes After Burn

I wore my heart rate monitor during this workout. I burned just over 200 calories during the workout. I left my watch recording for about 10 minutes after the workout and got about 90 calories in after burn. The great thing about HIIT workouts is that the benefits continue after the workout has been completed. 

I hope you all enjoy this workout! It's challenging, but effective. You're worth the effort! 

Melissa

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

*30 Seconds of Cardio Between Each Exercise

1. Tricep Sideways Jump
2. Frogger
3. Side Plank Drop/Elbow Tap (right)
4. Side Plank Drop/Elbow Tap (left)
5. Forward/Back Lunge (right)
6. Forward/Back Lunge (left)
7. Sumo Squat Twist
8. Bicycle Abs
9. Leg Lift Abs with Hip Twist
10. Walking Pushups
12. Russian Kicks
13. Reach Through Abs
14. L-Leg Lift (right)
15. L-Leg Lift (left)

Repeat 1-3X
Optional: 30 Minutes Cardio of Choice

Tricep Plank Jump

Frogger

Side Plank Hip Drop With Knee Tap: Part 1

Side Plank Hip Drop With Knee Tap: Part 2

Forward/Back Lunge

Twisting Sumo Squat: Part 1

Twisting Sumo Squat: Part 2

Bicycle

Leg Lift with Hip Twist

Walking Pushups

Supergirl Plank

Russian Kicks

Reach Through Abs

Side Plank L-Lift

Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

Hi Everyone!

Today's workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle. 

All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don't have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge. 

I hope you all enjoy today's workout!

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness. 

Melissa

Facebook, Instagram, or Twitter. 



Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 10/50. 

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)

Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice

Squat

Squatting Calf Raise: Part 1

Squatting Calf Raise: Part 2

Pretzel Lift

Forward Fold Leg Raise

Split Squat to Warrior: Part 1

Split Squat to Warrior: Part 2

Butt Lift Squat: Part 1

Butt Lift Squat: Part 2 (focus on keeping the back flat)

Hydrant to Leg Extension: Part 1

Hydrant to Leg Extension: Part 2

Leg Series: Part 1

Leg Series: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2