Shape and Tone Workout: Melissa Bender

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Hi Everyone!


This was my workout tonight. On top of this I ended up walking hills on the treadmill for 20 minutes.  I was waiting for Jesse to finish his run, so I did some reading on my kindle while I walked. 


Changing up my workouts every day keeps them interesting and challenging for me. I get bored, and my body adjusts quickly if I do the same workout all the time. This doesn’t mean that I never repeat a workout, but it’s fun to keep the challenges fresh. 


I am also creating some new fitness goals for myself this year, which I will be sharing in a blogpost soon. If you have any goals you’d like to share, post them in the comments below. I also like to hear what other people do to keep their workouts fresh. 


Have a great night!
Melissa



Beginner: 10 reps, 30 second timed
Intermediate: 15 reps, 45 timed
Advanced: 20 reps, 60 timed


(My total time was 24:20 on the advanced level). 

  1. Jump Rope (high knees) (timed)
  2. Mountain Climbers (timed)
  3. Side Plank Reach/Knee (right)
  4. Side Plank Reach/Knee (left)
  5. Decline Pushup with Ball Pull
  6. Ninja Jumps
  7. Jump Rope (regular)(timed)
  8. Tick Tock Abs
  9. Weighted Jump Squat
  10. Ball Leg Series (right)
  11. Ball Leg Series (left)
  12. Runners Lunge to Warrior 3 (right)
  13. Runners Lunge to Warrior 3 (left)
  14. V Pulse Abs (timed)
  15. Jump Rope (timed)

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