Rockin’ Body: Melissa Bender Fitness Workout

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Hi Everyone,
I enjoyed today’s workout. If you move quickly between exercises you will get an intense, calorie burning workout. J  You really want to keep your rest time in between as short as possible so you are getting the most out of the training.
Let’s get a jump start on any fitness and health related New Year’s Resolutions. Why wait until January 1st to make positive changes in your life? Start now! Since I started this blog I have noticed positive changes in my health, attitude, level of fitness and body. I love hearing from those of you who have started your own Fitness Bender’s. Tell me about your results or any questions you have.
In the meantime, enjoy the workout!
Melissa






Rockin’ Body Workout
Warm up: 5 minutes of cardio. I jump roped. Other options include running, mountain climbers, and high knees.
Beginner:  10 reps of each
Intermediate: 15 reps
Advanced: 20 reps
1.       Wall sit abs
2.       Lunge jumps
3.       Up/down dog
4.       Squat jumps
5.       Sumo plank
6.       High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
7.       Leg series sit ups right
8.       Leg series sit ups left
9.       Heel lift squats
10.   Burpees

Repeat! (Go through the entire workout twice. If you are a beginner once is probably enough. Listen to your body).
Cool Down: 5 minutes of cardio.

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