Tight Core Melissa Bender Fitness

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Hi Everyone,
Cydney joined us again for today’s workout. She has already improved since last week! Last week she did her Burpees from her knees, and this week she did the full pushup. I love seeing and hearing about improvements! It feels great to work hard, and know you are getting better.
Today’s workout includes intervals, and has plenty of cardio fat burn. I used my Gymboss interval timer to keep track of the sections of the workout that are timed, but you can use a stopwatch or oven timer. Weekends can be a tricky time for workouts/eating. Just be sure to stick to what you are doing, and make time for your fitness. If you stick to it you will get results so much faster!
Enjoy today’s workout. I am going to be posting links to some great and healthy recipes later today!
Melissa

1.       High knees or jump rope
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2.       Backward heel taps
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
3.       Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
4.       Heel tap abs: Lift and Lower your legs for 1 rep
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
5.       10 burpees
6.       Side plank knee circles (right)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
7.       High knees or jump rope
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
8.       Side plank knee circles (left)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
9.       Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
10.   Jesse’s jump squats
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
11.   10 burpees
12.   Walking pushups
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
13.   High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
14.   Side kick squat right
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
15.   Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
16.   Side kick squat left
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
17.   10 burpees

2 thoughts on “Tight Core Melissa Bender Fitness

  1. Hi Melissa! Thanks so much for all of your posts! I’m a huge fan and so inspired by your dedication to approaching fitness in a healthy way! That being said, I was wondering if you could recommend any workouts/exercises to help shrink the obliques as opposed to building them up. I love having a strong core, but my goal is to have less boxiness in the obliques and more of a curving in at the waist. Any suggestions? Thanks again for everything!

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