Friday, December 30, 2011

SuperGirl Workout: Melissa Bender Fitness

Hi Everyone,
Today’s workout was tough, but I felt great afterwards. I recently read an article that said it is best to start exercises with your weaker side first (for most of us that is the left side), so I have been starting reps on the left. This helps us to use this side to our full ability while we are still fresh, and will help correct any strength imbalances we have.
The year 2011 has flown by for me. Many people right now are thinking about their new year’s resolutions. If yours has to do with fitness, congratulations! You will find many life benefits to increasing your health and fitness. It’s important to create a plan that you can actually do, and stick to. Think about your schedule, and what will actually work with your lifestyle. Once you find something that fits it will be much easier to stick to.
I don’t normally make New Year’s resolutions, but I am considering it this year. Do you have any resolutions?
Melissa





SuperGirl Workout

Beginner: 5 minute cardio warm-up, 10 reps, 30 seconds of jumping jacks
Intermediate: 10 minute cardio warm-up, 15 reps, 45 seconds of jumping jacks
Advanced: 15 minute cardio warm-up, 20 reps, 60 seconds of jumping jacks

Warm-up: Jump Rope, running, or high knees


1.       Supergirl
2.       Lunge Jump
3.       Down Dog Leg Lift
4.       Jump Squat
5.       Ab/decline pushup with exercise ball (variation shown in the video without ball)
6.       Jumping Jacks
7.       Reach through Abs (left)
8.       Reach through Abs (right)
9.       Squat
10.   Pendulum Squat

Bonus Round: 3 way core series

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