Lower Body and Core Melissa Bender Fitness Workout

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Hi Everyone,
Cydney joined us for today’s workout. She is doing great! She held strong for today’s workout, which was very tough. She also gave me a great tip about how to get rid of muscle knots. If you have a muscle knot you can rub it out is by using your knuckles in a J motion to massage out any tightness.
Cydney has been making fantastic improvements since she first started working out with me. She is getting stronger and more fit every time. It’s really wonderful to see the changes she has already been able to make. J
Enjoy today’s workout, and feel free to share any changes you are experiencing through your workouts, or healthy life choices. Remember, all the little choices add up to create a healthy lifestyle. Also, if anyone has any great, healthy recipes to share please feel free to send them to me. While I am on winter break (it officially starts December 15th!) I will be sharing more of my own recipes, and photos or some of my favorite foods. I am also planning some fun exercise challenges! Stay tuned!
Melissa

Lower Body and Core Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Make sure you warm up, and get your heart pumping before today’s workout! High knees or jumping rope is a great start. J
1.       Twister Leg Lift Situps
2.       Squat Jump
3.       Lunge Kicks (right)
4.       Burpee
5.       Lunge Kicks (left)
6.       High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
7.       Chair Elbow Twist
8.       Mountain Climber
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
9.       Split Squat (right)
10.   Russian Kicks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
11.   Split Squat (left)
12.   Jumping Jacks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
13.   Thigh Squeeze Leg Lift
14.   Pushups
15.   Triceps Jack Leg Lift
16.   Bicycle Sit-ups

5 thoughts on “Lower Body and Core Melissa Bender Fitness Workout

  1. Anonymous

    Hello Melissa. Your workouts are super! Thanks for sharing them. But I have a question. Does this workout burn belly fat?

  2. Anonymous

    aw man, i totally dislike how youve changed things. For the first two months I was able to follow your workouts and now you show a few seconds and then move on to the next exercise. So you have to pause the video every single exercise. Totally unhappy, when somethings working, why change it? 🙁

    • benderfitness

      Most of the workouts are full length. I just had a baby so I am drawing from my workout archives until I am medically cleared to workout again. It will all be back to normal soon.

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