Killer Curves: Melissa Bender Fitness Workout

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Hi Everyone!
If you’re looking for high intensity, fat burning, and body shaping all in one this is the workout for you! It definitely had my heart rate up! This is definitely a full body workout.
I also posted a delicious, healthy recipe a little while ago, so be sure to check that out too!
I also wanted to share this quote with you: “Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”. -Louis Pasteur (1822 – 1895)
I love this because tenacity and commitment are two of the best qualities you can develop in your life. This applies to your workouts, and your life. If you want to get somewhere, you find a way to make it happen, and you don’t give up when it gets hard. Bring this mentality to your workout today, and try to apply it to some aspect of your life this week.
Have a great night, and enjoy the workout,
Melissa
PS Body Rock Sport had a great sale, so I am rocking their Cher bra for tonight’s workout.

Killer Curves Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
1.       High Knees (timed)
2.       Jumping Jacks (timed)
3.       High Knees (timed)
4.       Sufer (timed)
5.       High Knees (timed)
6.       Forward Leg Pulse (right)
7.       Forward Leg Pulse (left)
8.       Lunge Jump
9.       Warrior Balance (right)
10.   Warrior Balance (left)
11.   Jump Squat
12.   Leg Sweep Plank (right)
13.   Leg Sweep Plank (left)
14.   Floor Tap Abs
15.   Burpees
16.   High Knees (timed)
17.   Jumping Jacks (timed)
18.   High Knees (timed)
19.   Surfer (timed)
20.   High Knees
Make sure you hydrate and stretch after your workout!

One thought on “Killer Curves: Melissa Bender Fitness Workout

  1. Great intense workout! Thank you, Melissa!
    My reps for the timed exercises:
    1. 178
    2. 62
    3. 178
    4. 34
    5. 178
    16. 178
    17. 62
    18. 178
    19. 30
    20. 180.
    My total time was 27:13 on the advanced level.

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