Fat Free: Melissa Bender Fitness

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Hi Everyone,
Today’s workout is structured a little bit differently than previous workouts. Every other exercise is cardio. For each cardio exercise you are going for the maximum number of reps you can in the time allotted. You can use a stop watch or interval timer. If you don’t have either of those then go for reps on the jump squats, and estimate the high knees.
The jump squats were especially difficult for me today. My legs were tired, but on the last set I pushed myself to do 5 more jumps than I did the previous rounds.
For today’s workout repeat the entire set twice, or go through once and do 30 minutes of cardio (running or jump rope). There are a few new exercises, so be sure to have fun with this one!
I will be posting a great recipe later tonight so be sure to check back! It’s Jesse’s birthday so I cooked something special!
Melissa

Fat Free Workout
Beginner:
10 reps
30 seconds: high knees and jump squats (Max reps in the time)
Intermediate:
15 reps
45 seconds: high knees and jump squats
Advanced:
20 reps
60 seconds: high knees and jump squats
1.       Transverse Plank (reach right, reach left=1 rep)
2.       High Knees
3.       Leg Thread
4.       Jump squats
5.       Side Plank with Knee (right)
6.       High Knees
7.       Side Plank with Knee (left)
8.       Jump Squats
9.       Sleeping Crab
10.   High Knees
11.   Tricep Leg Lifts
12.   Jump Squats

One thought on “Fat Free: Melissa Bender Fitness

  1. Thank you, Melissa! I really like a structure of this workout, it’s so dynamic and totally not boring. My time for advanced version: 46:53 (182 high knees on each round, jump squats: 24-26-24-25-27-26).

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