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Melt Down Challenge
Melt away unwanted pounds, look leaner and get stronger in six weeks with the Melt Down Challenge, a free fitness program to get you in shape for the New Year! Get the tools you need to lose fat, build muscles and look and feel better than ever.
Stay on track to achieving your goals with these weekly workout routines and “Fit and Lean” nutrition tips. The three participants with the best combination of percent of body fat lost plus percent of lean muscle mass gained will win one of three great prizes:
- One month's membership dues
- One month of weekly personal training
- One month's supply of the Designs for Health nutrition supplement of your choice
Recommend workout should be done three times per week – Monday, Wednesday & Friday or Tuesday, Thursday & Saturday.
Week #6
Workout Routines
| Warm Up | Duration | |
| Rowing Machine | 5 minutes | |
| Exercise | Sets | Reps |
| Squats | 3 | 15 |
| Push-Ups | 3 | 15 |
| Walking Lunges | 3 | 20 |
| Rope Pushdowns | 3 | 15 |
| Prone Leg Curls | 3 | 15 |
| Dumbbell Bicep Curls | 3 | 15 |
| Lat Pull Downs | 3 | 15 |
| Dumbbell Shoulder Presses | 3 | 15 |
| Cardio | Duration | |
| Machine of Choice | 20 minutes | |
| Core | Sets | Reps |
| Knee-Ups | 3 | 15 |
| V-Ups | 3 | 15 |
| Plank | 3 | 1 minute |
Fit and Lean Nutrition Tip
Reduce your daily intake of processed foods and alcohol. Read labels to avoid high fructose corn syrup, hydrogenated fats and artificial sweeteners, all of which wreak havoc on fat metabolism and appetite control. Also, make sure you’re getting plenty of good fats in the form of nuts, seeds, avocado, salmon, tuna and coconut milk.
Week #5
Workout Routine
| Warm Up | Intensity | Duration |
| Treadmill | 2 mph | 5 minutes |
| Exercise | Sets | Reps |
| Incline Chest Press | 3 | 15 |
| Tricep Press Down | 3 | 15 |
| Leg Extension | 3 | 15 |
| Seated Row | 3 | 15 |
| Machine Bicep Curl | 3 | 15 |
| Seated Leg Curl | 3 | 15 |
| Machine Shoulder Press | 3 | 15 |
| Machine Tricep Extension | 3 | 15 |
| Cardio | Intensity | Duration |
| Machine of Choice | Intervals | 30 minutes |
| Core | Sets | Reps |
| Crunches on Exercise Ball | 2 | 12 |
| Plank | 1 minute |
Fit and Lean Nutrition Tip
Increase your daily intake of water. Water keeps the body hydrated, allowing for all nutrients to work efficiently providing energy, burning calories and increasing focus and concentration. Even mild dehydration can lead to fatigue, increased hunger and poor stamina during workouts.
Week #4
Workout Routine
| Warm Up | Duration | |
| Stationary Bike | 5 minutes | |
| Exercise | Sets | Reps |
| Leg Presses | 3 | 10 |
| Seated Leg Curls | 3 | 10 |
| Leg Extensions | 3 | 10 |
| Stretch Quads and Hamstrings | ||
| Assisted Pull-Ups | 3 | 10 |
| Standing Overhead Presses | 3 | 10 |
| Standing Dumbbell Curls | 3 | 10 |
| Bar Tricep Pushdowns | 3 | 10 |
| Cardio | Intensity | Duration |
| Row Machine | Level 3 | 20 minutes |
| Core | Sets | Reps |
| Abdominal Crunches on Exercise Ball | 2 | 20 |
Fit and Lean Nutrition Tip
The only essential carbohydrate is fiber. Fiber intake helps to keep you full, clears toxins and excess hormones from the body, and stabilizes blood sugar levels helping to optimize energy and fat loss. High fiber foods include berries, apples, pears, grapefruit, whole wheat spaghetti, oatmeal, brown rice, lentils, beans, almonds, avocado, broccoli, green beans, winter squash and yams.
Week #3
Workout Routine
| Warm Up | Intensity | Duration |
| Stationary Bike | Level 5, 90 rpm | 15 minutes |
| Exercise (complete in circuits) | Sets | Reps |
| Deadlifts | 3 | 15 |
| Push-Ups | 3 | 15 |
| Lat Pull-Downs | 3 | 15 |
| Dumbbell Shoulder Presses | 3 | 15 |
| Cable Tricep V-Handle Pushdowns | 3 | 15 |
| Alternating Dumbbell Curls | 3 | 15 |
| Lat Pull-Downs | 3 | 15 |
| Dumbbell Shoulder Presses | 3 | 15 |
| Cardio | Intensity | Duration |
| Treadmill | 3.5 mph, 2-4 Incline | 20 minutes |
| Core | Sets | Reps |
| Ab Exercise of Choice | 2 | 20 |
Fit and Lean Nutrition Tip
Balanced and properly portioned meals always win. Avoid eating too many or too few calories. If you are unsure of your caloric requirements log on to NuShape Online then fill out your profile to see your daily nutritional needs to lose, maintain or gain weight.
Week #2
Workout Routine
| Exercise | Sets | Reps |
| Squats | 3 | 10-15 |
| Step-Ups | 3 | 10-15 |
| Dumbbell Should Presses with Squats: | 3 | 10-15 |
| Lateral Raises | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Walking Lunges with Bicep Curls | 3 | 10-15 |
| Push-Ups | 3 | 10-15 |
| Overhead Tricep Press with Dumbbell | 3 | 10-15 |
| Cardio | Intensity | Duration |
| Step Mill |
Increase then decrease speed every 30-45 seconds |
10 minutes |
| Step Mill |
Increase then decrease speed every 60 seconds |
10 minutes |
| Step Mill |
Increase speed 30-45 seconds, decrease speed 15 seconds |
10 minutes |
| Core | Duration | |
| High Plank | 30 seconds | |
| Crunches with Knees in Table Top | 60 seconds |
Fit and Lean Nutrition Tip
Eating frequently helps the body metabolize food optimally, reduces food cravings, prevents overeating and increases your ability to burn fat. Space your meals and snacks every 3-4 hours.
Week #1
Workout Routine
| Exercise | Sets | Reps |
| Squats | 3 | 10-15 |
| Stiff Leg Deadlifts | 3 | 10-15 |
| Seated Calf Raises | 2 | 15 |
| Barbell Bench Presses | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Presses | 2 | 8-12 |
| Standing Alternate Dumbell Curls | 2 | 8-12 |
| Tricep Pushdowns | 2 | 8-12 |
| Cardio | Intensity | Duration |
| Step Mill | Level 4 | 30 minutes |
Fit and Lean Nutrition Tip
Eating a balanced breakfast not only provides energy and good nutrition, but also kick-starts your metabolism which is crucial for increasing your ability to burn fat and build lean muscle. Quick options include: oatmeal with blueberries, almonds and a boiled egg; or cottage cheese with apple sauce, a slice of whole grain toast and almond butter.