Body Shaping – Melissa Bender Fitness

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Hi Everyone,
Before we get into today’s workout I want to talk to you about something that can make working out challenging. Emotions. That’s right, how you feel affects how much you want to work out. Sometimes if you are upset or tired you may just want to veg out on the couch and eat ice cream. For other people it’s the exact opposite. If they are upset about something they have to keep moving, and keep doing.
Regardless of which category you fall into it’s important to remember that you are making a choice. You may feel exhausted and lethargic, but pushing yourself through a workout will make you feel a lot better.
For some people the power of choice is intimidating. Sometimes it seems easier to let things happen to you, and to blame the world. There are things that you can’t control that do happen in life. What you can control is the choice you make from there. It’s empowering to realize that every action you do is a choice. Even inaction is a choice.
So how are you going to use that when it comes to your fitness goals? I am going to use it to keep on pushing! I hope you like today’s workout. As always, feel free to leave me some comments/feedback below.
Melissa

Body Shaping Workout:
1.       Lunging Knee Lifts (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
2.       Lunging Knee Lifts (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
3.       Bending Leg Lifts (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
4.       Bending Leg Lifts (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5.       Up/Down Dog
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
6.       Heel Tap Abs (If taping is too hard just lift your legs. If that is still too difficult, rest your head and arms on the floor while you lift and lower your legs. Just be sure to keep abs pulled in and lower back on the floor)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
7.       Leg Scissors (you can do the same modifications as above if this is to difficult)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
8.       Camel Stretch
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
9.       Pilates Leg Lifts (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
10.   Pilates Leg Lifts (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
11.   Challenge Pose: Backbend
This pose is optional. For this pose when I watched the video I realized my form was horrible. The weight of my body should have been in my hands, but I keep it in my feet. So I will be working on this pose along with you. J

One thought on “Body Shaping – Melissa Bender Fitness

  1. Enjoyable workout! I get great pleasure from your workouts without cardio, Melissa, it’s so nice… 🙂 My time today:15:50 (advanced level). I must practice more and more Backbend pose, it’s feeling wonderful 🙂

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