Month: March 2014

30 Day Challenge: Day 28: All Around Fit-Running Cross Trainer

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Hi Everyone!

Welcome to Day 28 of the 30 Day Workout Challenge! I really enjoyed this workout. It’s a nice combination of strength, stretch, and cardiovascular challenge. It’s a great full body workout, and it is also a good cross training workout for runners. 

I have posted two alternate cardio options below for those of you that don’t run. You can pick the one that appeals to you the most, or alternate each round with a different cardio challenge. 

I repeated this workout 3X and added some weights for rounds 2 & 3. I also picked up the speed for the last 5 minute interval to a 7.2 min/mile pace (8.2 mph on the treadmill) to increase the challenge.  

I hope you enjoy the workout! 
Melissa

PS Don’t forget to check in after your workout: Facebook, Instagram or Twitter. 


Equipment: Gymboss Interval Timer

1. Runners Lunge Kick (right)**
2. Runners Lunge Kick (left)**
3. Dive Bomber
4. Bicycle
5. Forward Fold Leg Lift (right)
6. Forward Fold Leg Lift (left)
7. Side Plank Pushup
8. Leg/Hip Lift
9. Curtsy Lunge Kick (right)**
10. Curtsy Lunge Kick (left)**

*5 Minute Run or Cardio of Choice
(**I used a 20 lb dumbbell on these exercises during rounds 2 & 3)

Repeat 1-3X

6 Minute Jump Rope Cardio Blast:


Alternate 5 Minute Cardio Blast:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Bored of Your Exercise Routine? 15 Fun Ideas for Active Rest Day

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How many times have you heard people say exercise is boring? Sometimes you need to switch up your routine, get out of that rut and try something new. 

It can become easy to put in the same exercise DVD every day, or go to the gym and do the same workout on the same machines. If you’ve been following my blog for a while you know I switch my workouts up every day. I like the challenge of new experiences. I especially like Active Rest Days. 

Active Rest Days are days when you aren’t doing your “normal” workout routine, but you’re staying busy, getting your body moving, and having fun!

Here are some ideas to make your active rest day more fun! If you have some ideas I haven’t mentioned please post them in the comments below or on my Facebook page!

Hike or Trail Run

1. Go Hiking or try a Trail Run. Going outside can energize you! You can go alone or with a group of friends. Do a quick search to see if you have any outdoor organizations in your area. We have a company nearby that hosts a variety of hikes and outdoor activities from Yoga Hikes, to MicroBrewery Hikes and everything in between. It can also be a good way to make new friends!

Go To a Park and Play

2. Go to a Park and Play! (While you’re there you can try my Quick Playground Workout). 
If you have kids, nieces or nephews, they will be thrilled if you join in on the fun and play with them! 
When my niece and nephew come over we enjoy “Playing Yoga,” going to the park, and “Warrior Training.” When we play yoga we take turns demonstrating a pose and having the others try it. Kids make up some fun (and challenging!) moves if you give them the chance! Warrior Training is basically fun exercises we do together to build up strength like their favorite superheroes. 

Go Swimming
3. Go Swimming! Swimming is a fantastic workout for your entire body. It’s low impact, great for your cardiovascular system and it’s fun!
Go to the Zoo
4. Go to the Zoo. You get to meet animals and spend the day walking. 

Ice Skate or Roller Skate
5. Go Ice Skating or Roller Skating. It’s fun, and you can go with a group of friends! You can burn as many calories as you do jogging and it’s a full body workout. 
Dance!
6. Go Dancing. It doesn’t matter what type of dancing you do! Put on some music, get moving and have fun! Swing Dancing is one of my all time favorite things to do. 
7. Go Rock Climbing. You can do this inside a gym or outdoors. It’s a challenging (but fun!) full body workout. Search for rock climbing gyms near you. 

Zip Line

8. Go Zip Lining. It’s fun, it’s an adventure and it can be physically challenging! Check out the video below for our zip line experience, and you can glimpse just a few of the obstacles we got to conquer along the way. We took my mom for her birthday and she loved it!

9. Go On an Adventure Tour. You might be able to find local tours for caving, spelunking, white water rafting, rappelling, or a variety of other fun activities! See if you can get a group of friends together for an adventure! 

Ride a Bike
10. Go on a Bike Ride. I love bike riding, it’s fun, relaxing, you get to be outside and explore. Sometimes when Jesse is doing a hard run I bike next to him to help him keep pace. It’s a fun way to get moving and enjoy yourself. If you don’t have a bike look into bike rentals. Our city has downtown bike rentals, and most of our local parks rent bikes as well. 

11. Rent a Kayak, Canoe, or Row Boat. We live near plenty of rivers and lakes so this is one of our favorite warm weather activities. We also love to kayak and stay active when we go on vacation. It’s a lot of fun, it’s challenging, and it’s a great core and arm workout. 

12. Go Boating and/or Parasailing. Be open to new experiences. They can energize you, make you feel alive, and challenge you in ways you don’t expect!

13. Play Mini-Golf or go to the Driving Range. This is another of our favorite warm weather activities, and a good one to do with friends. 
14. Play Frisbee Golf. It’s a real game, with rules and everything! One of our state parks has a Frisbee Golf Course set up. You hike through the woods as part of the course. You can always modify and play in an open field with friends. 

15. Bring your Yoga Practice Outside. Remember, your workouts don’t have to be confined to your house or gym! Be creative, just getting into a new environment can stimulate your mind and body in new ways. 

In conclusion: Be Silly! Don’t be afraid to have fun and get a little bit goofy! Try something new and different. What’s on your to-do list? 


30 Day Challenge: Day 27: Yoga Flow and Stretch

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Hi Everyone!

Welcome to Day 27 of the 30 Day Workout Challenge! It’s a yoga flow and stretch. It’s quick (20 Minutes), but it will feel great to do some yoga. Stretching has been scientifically proven to improve muscle gains. Making yoga and stretching a normal part of your routine can help prevent injury and promote faster healing. I filmed this routine a few months ago, but I will be going through it again today. 

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further). 

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself. 

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it. 

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand. 

Health is more important than attempting to do a yoga pose or exercise. 🙂 

Enjoy the workout!
Melissa

PS Don’t forget to check in after your workout: Facebook, Instagram or Twitter. 



30 Day Challenge: Day 26: 23 Minute HIIT

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 Hi Everyone!

This is Workout #26 for the 30 Day Challenge! This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Today is the last day to enter my Gymboss Interval Timer giveaway! You can enter HERE for a chance to win one of 5 Interval Timers: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!
Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter. 



Equipment: 
Gymboss Interval Timer and a chair, bench or stability ball to put your feet up on for decline pushups.

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-3X

30 Day Challenge: Day 25: 15 Minute Dumbbell Sculpt

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Hi Everyone, 

Are you ready for today‘s 30 Day Challenge workout? Today’s workouts is a 15 minute Dumbbell HIIT routine. This workout can be repeated for time or reps. Or you can challenge yourself to a round of each. 

Have fun! See you tonight with a new workout!
 Don’t forget to check in on Facebook and enter my giveaway contest for your chance to win a Gymboss Interval Timer. You can enter HERE: Gymboss Interval Timer Giveaway!
I hope you guys enjoy the workout!
Melissa


Equipment: Gymboss Interval Timer and a Chair. 
Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1.  Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)

Repeat1-3X

30 Day Challenge: Day 25: Improve Your Rear View

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Hi Everyone, 

I have a brand new butt/lower body workout headed your way for the 30 Day Challenge. In the mean time this is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video. 

This workout will help lift, and shape your bum and thighs. 

I will work on getting the newest workout video up when I get home from work. 🙂 Don’t forget to check in on Facebook and enter my giveaway contest for your chance to win a Gymboss Interval Timer. 

I hope you guys enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X


30 Day Challenge: Day 24: 15 Minute Cardio HIIT

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Hi Everyone!

Today’s 30 Day Challenge Workout is a 15 Minute Cardio HIIT. I love these quick, intense workouts. I was dripping sweat by the end, and I knew I got in a great cardio workout. This style of workout will help improve your endurance, power and VO2 Max. It’s also a great fat burner. 
Bender Fitness’ first giveaway is happening now! Enter for your chance to win 1 of 5 Gymboss Interval Timers. 

The winner gets to pick the color of their choice. I have been loving my interval timer, so I am really excited to give you guys a chance to win one. 


You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!
Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter. 



Equipment: 
Gymboss Interval Timer set for 15 rounds of 10/50

1. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop 
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee

Repeat 1-3X

30 Day Challenge: Day 23: Core Galore

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Hi Everyone!

Today’s 30 Day Challenge Workout is all about the midsection! This is a stability ball workout, but I have also posted an equipment free workout option below. 

I like variety in my workouts, so it was fun to incorporate the stability ball into tonight’s routine. Stability balls increase the balance challenge aspect of the workout, which in turn increases how hard your core works during each movement. Your stability and balance originates in the core. 

As soon as I finish writing this I will be hopping on the treadmill to get in 30 minutes (around 4 miles) of cardio. I am slowly building my running mileage back up to prepare for some races this spring and summer. I think it’s about time I went for a new running PR. 🙂

In other news…..
My very first giveaway starts at midnight tonight! 

Enter for your chance to win 1 of 5 Gymboss Interval Timers. You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!
Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram orTwitter. 

Equipment: 
Gymboss Interval Timer set for 15 rounds of 10/50
Stability Ball

1. Low Ball Pull
2. 3-Way Situp
3. Butt Lift
4. High Ball Pull
5. Twist Crunch
6. Decline Pushup
7. Elevated Hip Thrust
8. Arch Tap
9. Ball Pass Hip Lift
10. Back Bend Situp
11. Butt Pull
12. Reverse Crunch
13. Decline Spiderman (right)
14. Decline Spiderman (left)
15. Ball Rotation

Repeat 1-3X

Alternate Equipment Free Workout:

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise. 

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Repeat 1-3X

30 Day Challenge: Day 22: Kick It Up a Notch (15 Minute HIIT)

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Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! This was my birthday workout, and I thought it was a lot of fun. 

One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout. 

I only got in one round of this workout, but I paired it with a 4 mile run, and 1 mile walk.

I got to wear my new workout outfit from Affitnity. New workout clothes always motivate me to get moving and get my workout done. Plus this sports bra is definitely one of my new favorites. It’s ridiculously comfortable. 

Thank you to every person who left me a Happy Birthday wish this weekend. It gave me a huge smile to see all of the wonderful comments, and to see how many people I share a birthday with (Happy Birthday to all of you!)

In the spirit of my birthday I want to announce my very first give-away! 

5 Lucky people are going to win their very own Gymboss Interval Timer! I will be announcing the details soon so be sure to check back!



I hope you all enjoy today’s workout! This week is going to be fun!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch

Repeat 1-3X

Let’s Kick Your Workout Up a Notch!


Day 22: Double Birthday Challenge

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Hi Everyone!

Today is my birthday so I am sharing two throwback workouts! These are my birthday workouts from the past two years. Last year my birthday was a week before my first NPC Bikini Competition. 

I am not going to be breaking tradition this year. I will be filming a new workout today, and I already got in a great run (4 miles, with a 1 mile cool down). 

It may sound crazy, but I love working out on my birthday. I want to welcome every new year feeling fit and healthy. It means that I will have the strength and energy for anything new that comes my way. 

Check back later for this years new birthday workout!

 Have fun!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Froggers
2. Twisting V-Up
3. Sumo Pushups
4. Lunge Jumps
5. Knee Cross to Elbow (right)
6. Angel Abs
7. Knee Cross to Elbow (left)
8. Side Plank Twist (right)
9. Side Plank Twist (left)
10. Curtsy Lunge Twist

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

1. Jumping Pushup
2. Forward Fold Leg Lift (right)
3. Forward Fold Leg LIft (left)
4. Mountain Climber (timed)
5. Forward Backward Lunge Hop (right)
6. Forward Backward Lunge Hop (left)
7. Burpee
8. Angel Abs
9. Chair to Chair II
10. Chair Taps

Day 21: Active Rest Day

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Hi Everyone!

I ended up having a super busy day for Day 21, plus I was feeling exhausted so I knew it was time for an active rest day. 

What is an active rest day? 

An active rest day is a day when you don’t do a full out workout, but you stay active. You might go for a light walk or hike, jog, ride your bike at a leisurely pace, or do a gentle yoga flow. Your heart rate might become slightly elevated during these activities, but you shouldn’t be overly challenging your cardiovascular system. 

Research has shown that engaging in low intensity exercise reduces lactic acid build up in muscles more quickly than complete rest (this means less muscle soreness and faster recovery). This study also showed increased power in workouts after active recovery. 

I recently took up archery, so that has been my active rest day activity of choice. The focus is on form, and it is a full body activity. It’s a fun way to stay active, while also allowing my body some recovery time.  Archery and yoga are two of my favorite active rest activities because they combine physical and mental benefits. I feel that they improve my concentration and body awareness.

What do you enjoy doing on your active rest days? 

Melissa

Source: 
Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Medicine & Science in Sports & Exercise. 1996 Apr;28(4):450-6. PMID: 8778550

Getting Better!



Day 20: Cardio Challenge: Mile Repeats or Cardio HIIT

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Hi Everyone!

Day 20 was a cardio challenge day for me! I have picked out my first few races this year, and it has motivated me to run. There are two workout options for today. For those of you that aren’t runners I have included an alternate cardio workout option below, so check out the video below. 

For my workout I did mile repeats. If you are a runner, especially if you want to improve your endurance and speed, this is a great workout

Mile repeats should be done slightly faster than your race pace. 

How do I know what my race pace is?  

The easiest way to know your race pace is to go out and run a race and see what you can do it in. Your speed will vary depending on the length of the race (you should go faster per mile in a 5K than you would in a half marathon). 

The other option is to challenge yourself to do a 5K (3.1  miles) as quickly as you are able to. This would be a mock race. I recently did a mock 5K on the treadmill to see where I was at pace-wise with running. An outdoor time trial will be more challenging because there are fluctuations in elevation. You can use Runner’s World’s Pace Calculator to help you figure out your pace per mile. 

My 5K pace per mile was 7:16 min/mile, so for mile repeats I did them at 6:58 min/mile. I wanted to work on both endurance and speed so I did 4 mile repeats at this pace. I rested for about 2 minutes in between each mile. You can increase the rest as needed. Ideally your rest should be closer to half the time that you ran (so mine should have been 3:29). 

My workout:
Warm-up (Jump rope, walk, jog, or dynamic warm-up).

Mile 1: 6:58
   Rest: 2 Minutes
Mile 2: 6:57
   Rest: 2 Minutes
Mile 3: 6:59
   Rest: 2 Minutes
Mile 4: 6:58

Cool Down: Walk 5 minutes.
Total Running Time: 27:52

Don’t forget to adjust the speeds to your own pace. I was not always a runner, and I built up to the speed I have now. (Read: Running Made My Cry…How I Became a Runner if you want to know more about my experience.) I am slowly but surely creating a blog with running workouts, tips and advice at www.BenderRunning.com. I haven’t had as much time as I would like to work on it, but I am going to keep adding to it. 

I hope you enjoy today’s workout. 
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!



Alternate Cardio Workout(s):

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Jump Kick (right)
3. Jump Kick (left) 
4. 3 Way Double Mountain Climber
5. High Knees 
6. Squat Jump 
7. Mountain Climber
8. Lunge Jump
9. Lunge Kick (right) 
10. Lunge Kick (left)
11. High Knees
12. Surfer
13. Burpee
14. Low Jacks 
15. Pendulum 


Repeat 1-2X

Or try this 10 Minute HIIT:

10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian 
9. Frogger
10. High Knees

30 Day Challenge: Day 19: Thigh Thinner Workout

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Hi Everyone!

It’s Day 19 of the 30 Day Workout Challenge! This workout is all about the lower body. You can choose to do this as an interval workout as I did in the video below or do it for reps. The breakdown for each is below. Lately I have been pairing one round of HIIT with one round of reps. I like challenging myself both ways. 
I used two 20 lb dumbbells in this workout. If you are using weights focus on form and choose an amount of weight that is challenging for you. If you are just starting out focus on form and complete the movements without any weight. You can build up to the weights, and add them to increase the challenge as you build strength. 

Fitness should always be a building process. It should be challenging for you! This routine can be repeated up to 3X. 

Enjoy!
Melissa
PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

30 Day Challenge: Day 18: Core/Ab Burn

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Hi Everyone!

It’s Day 18 of the 30 Day Workout Challenge! This workout is all about the core. I completed 30 seconds of cardio in between each round. My cardio of choice was mountain climbers, which was incredibly challenging on my arms, shoulders, and abs. If that’s to much for you substitute high knees or jump rope during each cardio interval. 

Mountain climbers, push-ups, and any exercises that utilize the Plank position are amazing for your core. Maintaining good form should always be the focus if you want the maximum benefits. 

Prior to doing this workout I ran 2 miles at a comfortable pace for some extra cardio. This routine can be repeated up to 3X. 

Enjoy!
Melissa
PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 10 rounds of 30/50

1. Heel Tap Plank 
*Cardio
2. Twisting V-Up
*Cardio
3. Side Plank Leg Lift (right)
*Cardio
4. Side Plank Leg Lift (left)
*Cardio
5. Down Dog Push-up
*Cardio
6. V-Up
*Cardio
7. Oblique Push-up
*Cardio
8. Elevator Plank (right)
*Cardio
9. Elevator Plank (left)
*Cardio
10. Temple Tap Abs

Repeat 1-3X

30 Day Challenge: Day 18: Exercise Tummy Tuck (No Surgery Required)

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Mountain Climber
2. Side Plank Getup (right)
3. Side Plank Getup (left)
4. Lift, Tap, Reach Situp
5. High Knees
6. Table Heel Rock
7. Reverse Bicycle
8. Decline Mountain Climber
9. Side Crunch Reach (right)
10. Side Crunch Reach (left)
11. Row the Boat


Hi Everyone!

Welcome to Day 18 of the 30 Day Workout Challenge!  I was planning on filming a new core workout last night, but I had a birthday party to go to and I ran out of time. When I get home from work today I am going to try to film the new core workout plus the new Day 19 workout. 

Remember if you can’t wait for the new workout to be posted you can always pick one of the workouts from my last 30 Day Challenge HERE. 

I hope you guys enjoy the workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!




30 Day Challenge: Day 17: Shape It Workout

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Hi Everyone!

Welcome to Day 17 of the 30 Day Workout Challenge! I repeated this workout twice today, and I changed the format the second time around. Continually challenging your body in new ways will help keep you ready for anything, and gives you great physical results. 

Round one was the full length 15 minute HIIT video below. For round two I repeated the same workout for repetitions, and substituted 60 seconds of Jump Rope for High Knees. I did 20 reps of each exercise. For Butt Tap (Sit to Stand), Angel Abs, Wide Stance Side Lunge, and Plank Lunge I did both sides before counting one rep. 

The Plank Lunge was particularly difficult for me on the second round. I was about to give up at 15 reps and move to the next exercise, but the Rocky Theme Song came on at exactly that moment and motivated me to keep going. I included the link to the youtube video of the song just incase anyone else needs a little bit of extra motivation. 🙂 

I was also able to get in a 3 mile run, and 1 mile walk this morning. I worked yesterday, so I was off today and I definitely made the most of it. 

I hope you enjoy the workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer

15 Rounds 10/50 Second Intervals
              or 
10 Reps: Beginner
15 Reps: Intermediate
20 Reps: Advanced

1. High Knees/Jump Rope
2. Split Squat (right)
3. Split Squat (left)
4. Butt Tap (Sit to Stand)
5. Table Top Knee Touch
6. High Knees/Jump Rope
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Heel Tap Leg Lift
10. Angel Abs
11. High Knees/Jump Rope
12. Wide Stance Side Lunge
13. Plank Lunge (alternating)
14. Row Kick Back (right)
15. Row Kick Back (left)

Repeat 1-3X

*I repeated twice (once HIIT, once for reps) and paired this with 30 minutes of Cardio. 

30 Day Challenge: Day 16: Power Yoga Sun Salutations

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Hi Everyone!

I worked this morning, and then had a St. Patrick’s Day dinner with my family, so I haven’t had time to film today’s workout yet.  Here is an older workout that combines yoga with dumbbells. It is by no means a traditional yoga flow, but the combination of movements is very challenging and different. 

Studies have shown that stretching during your workout improves your bodies ability to build muscle. Flexibility also helps prevent injury. 

This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only. For traditional sun salutations check out this link: https://www.benderfitness.com/2011/10/warm-upcool-down-sun-salutations/ 

Enjoy the workout!
Melissa


PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!


Repeat 1-4X

30 Day Challenge: Day 15: Full Body Fat Burn (21 Minute HIIT)

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Hi Everyone!

It’s Day 15 of the 30 Day Workout Challenge! One round of this workout takes just over 21 minutes. It’s a full body workout, and a fun routine. In between each exercise there is a 35 second cardio burst. I added 5 seconds as transition time (and because I inevitably step on the jump rope at some point). 

Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout. 

I hope you all enjoy today’s routine. I will see you tomorrow with a new workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer and Jump Rope (optional) 
Timer: 35/50 second Intervals. 

*In between each exercise perform 35 seconds of cardio of choice. 

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Seep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press

30 Day Challenge: Day 14: HIIT to Sweat & Burn

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Hi Everyone!

It’s Day 14 of the 30 Day Workout Challenge! This was a tough one on me. My legs were still tired from yesterday’s workout. I went through this routine twice today, but it can be repeated up to 3X. 

Jesse went through this workout with me. In his words it was a “Thigh Burning, Ab Hurting, Amazing 15 Minutes” workout. It’s quick, but it’s intense. 

Remember, if you are sore from all of the workouts you can take an active rest day. That can be walking, hiking, biking, jogging, yoga or playing a sport. Let your body recover with some fun activity and get right back to it. You can find plenty of Yoga workouts here.

It’s important to find the balance between work and rest. Learning to recognize your body’s signals is so important for the mind/body connection.

I hope you all enjoy today’s workout! I will see you tomorrow with a new routine!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter! 

The Workout:

1. Runners Lunge Lift (right)
2. Runners Lunge Lift (left)
3. In/Out Squat Hop
4. Lunge Jump Hop
5. Russian Kicks
6. Side Scissor
7. Side V-Up (right)
8. Side V-Up (left)
9. Hip Lift
10. Frogger
11. X-Jump (Cheer Jump)
12. Burpee
13. Down Dog Hop (right)
14. Down Dog Hop (left)
15. High Knees

Repeat 1-3X

30 Day Challenge: Day 13: Weighted Sweat and Sculpt

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Hi Everyone! 

Welcome to Day 13 of the 30 Day Workout Challenge! For today’s workout I got out my dumbbells and jump rope. 

I repeated 2 rounds of this workout. The first round I did on video as a HIIT workout with my Gymboss Interval Timer. The second round I did for reps (15 reps per exercise with 60 seconds of cardio between exercises). 

I like varying the challenge. Both variations were tough in different ways. You can choose to repeat the HIIT rounds, go for reps, or combine both methods as I did today. 

I hope you are enjoying the challenge!

See you tomorrow!
Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter. 

Tutorial:

Full Length 15 Minute HIIT:

Max Reps 50 seconds, 10 seconds rest between exercises
                          or
10-20 Reps per exercise with 50 second cardio burst between exercises. 

Equipment: 
Gymboss Interval Timer  set for 15 rounds of 10/50
Dumbbells (all exercises can also be completed with body weight). 
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

*Repeat 1-3X