Super Sweet Sixteen workout Melissa Bender Fitness

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Hi Everyone,
It’s been a super productive day for us here in the Bender household. Jesse created today’s workout, and he did a great job! He put together a full body routine that will make you sweat, get your heart rate up, and burn body fat. It’s also a lot of fun!
If you follow me on Facebook you may have seen that I posted the following statistic: According to a study done by Tufts University for every additional pound of lean muscle mass on your body, you will burn about 35 to 50 additional calories per day. So if you know someone who is built a lot like you but seems to be able to eat a heck of a lot more without gaining weight you may have just figured out their secret.
The videos I post have exercises that are designed to build muscle while also stripping fat. These workouts will amp up your metabolism and keeps it going at a higher level throughout the day. Also, for each pound of muscle that you add you are burning all those extra calories. 3 pounds of muscle can equal up to 150 calories burned during the day while your body is at rest! Add to that the fact that you also burn even more during your workouts because muscles use more energy than fat, and you are seriously increasing your calorie burn.
Enjoy the workout, and try out some of the healthy recipes I posted!
Melissa
PS for a great vegetarian version of beef stew check out: www.arosewithoutthrons.blogspot.com







Super Sweet Sixteen Workout
1.       Burpee Uppercut (10 reps)
2.       Temple Tab Abs (tap right, tap left=1 rep)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
3.       Side Plank L-Lifts (left)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
4.       Side Plank L-Lifts (right)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
5.       Burpee Uppercut (10 reps)
6.       Slow rolling abs
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
7.       Alternating Leg lifts (right)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
8.       Alternating Leg Lifts (left)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
9.       Power Knee Ups (right)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
10.   Power Knee Ups (left)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
11.   Burpee Uppercuts (10 reps)
12.   V-Leg/hip lift
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
13.   Superman Crunch with Twist
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
14.   3 Kick Series (front kick, table kick, roundhouse=1 rep) (left)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
15.   3 Kick Series (right)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
16.   Burpee Uppercut (10 reps)

One thought on “Super Sweet Sixteen workout Melissa Bender Fitness

  1. Oouch, the brutal Side Plank L-Lifts very slowed me down… 🙁 Killer exersice 🙂 My time for this workout: 36:08 (advanced level). Melissa and Jesse, thanks a lot for another great workout!

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