Fast Fat Blast – Melissa Bender Fitness

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Hi Everyone!
If you look at today’s workout list it looks long, but it’s just because we have cardio bursts in between all of the workout moves. This will keep your heart rate up, and burn fat throughout the workout (and the rest of the day!) This workout has a lot of emphasis on legs, butt and thighs. Remember to use correct form and give it your all. The more you put into your workout the more you get out of it!
Also, during the “High Knees” portion of the video make sure you are lifting your knees as high as you can. I filmed the complete workout, and then went through it full speed a second time, and realized that I was pushing my knees a lot harder the second time around (and getting more out of it!)
As usual I welcome feedback and comments!
Thanks for working out with me!
Melissa

Workout Breakdown:
1.       Diagonal Leg Cross (left)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
2.       Diagonal Leg Cross (right)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
3.       High Knees
-Beginner: 30 knee raises
-Intermediate:  50 knee raises
-Advanced: 75 knee raises
4.       Scissor Sit-ups
-Beginner: 10
-Intermediate: 20
-Advanced: 25
5.       Mountain Climbers
-Beginner: 30 jumps
-Intermediate:  50 jumps
-Advanced: 75 jumps
6.       Squat Jumps
-Beginner: 10
-Intermediate: 20
-Advanced: 25
7.       High Knees
8.       Chair Pose
-Beginner: hold for 30 seconds
-Intermediate: hold for 60 seconds
-Advanced: hold for 90 seconds
9.       Mountain Climbers
10.   Ball Squeeze Sit-ups
-Beginner: 10
-Intermediate: 20
-Advanced: 25
11.   High Knees
12.   Side Lunge Jumps (Do both sides for this to count as one rep)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
13.   Mountain Climbers
14.   L Leg Lifts (right)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
15.   L Leg Lifts (left)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
16.   High Knees
17.   Knee Touch Jump Squats
-Beginner: 10
-Intermediate: 20
-Advanced: 25
18.   Mountain Climbers
19.   Push-up/Side Plank (alternating sides)
-Beginner: 10
-Intermediate: 20
-Advanced: 25
20.   High Knees
If you are at an advanced level (or just feel up to the challenge!) complete the whole series a second time.

4 thoughts on “Fast Fat Blast – Melissa Bender Fitness

  1. I LOVE your workouts. I have been doing the monthly thing ever since I found your workouts. 🙂 And I always add an ab workout too. I was wondering, what are the best moves to do to get rid back fat, lower and middle areas of the back…

  2. My time for this workout: 25:01 (advanced level, 5 kg medicine ball for Ball Squeeze Sit-ups). Thanks for another great workout, Meliissa, it’s so challenging and enjoyable 🙂

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