Dangerous Curves Ahead: Melissa Bender Fitness Workout

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Hi Everyone,
Today’s workout is challenging, but it offers great all over body shaping, and strength building.
On top of the workout I’d like to offer you another challenge today. The challenge is to do something nice for someone without telling anyone. J
So often in life we get caught up with doing something because we have to, or because we are going to get something in return. Sometimes what you get back is tangible (payment, trade, etc.), and sometimes its intangible (respect, praise from others). It is a very fulfilling experience to do something wonderful just because. It doesn’t have to be something that costs money. The gesture can be as small or as grand as you want. Do it with the right spirit. It’s just as important to nourish your soul as your body. Too often we neglect one for the other. I believe to find true happiness you need balance in both.
Have a great day, and enjoy the workout!
Melissa

Dangerous Curves Ahead Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Unless Otherwise noted below.
1.       Up/Down Dog
2.       Jesse’s Squat Jumps
3.       Supermans
4.       Rock the boat
5.       High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
6.       Russian Mountain Climber Pushups
7.       Forward backward lunges (right)
8.       Forward backward lunges (left)
9.       Side Plank hip lift (left)
10.   Side Plank hip lift (right)
11.   High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
12.   Kick backs (left)
13.   Kick backs (right)
14.   Hydrant lift (left)
15.   Hydrant lift (right)
16.   Surfer burpee
17.   Leg circle abs (right)
18.   Leg circle abs (left)
19.   Boat scissor
20.   Plank abs (right)
Beginner: 5 reps
Intermediate: 10 reps
Advanced: 15 reps
21.   Plank abs (left)
Beginner: 5 reps
Intermediate: 10 reps
Advanced: 15 reps

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