I just finished today’s workout. I have some new exercises mixed in for you. For today’s workout make sure you focus on form. Don’t forget, it’s better to do pushups from your knees with a flat back and good form, than to do a full pushup with a sway back.
Also, for the pendulum ab exercise, keep both shoulders on the floor as you rotate your legs. If this means you can’t drop your legs all the way to the floor that’s fine. J You will still be working your core, and back.
I finished today’s workout with 15 minutes of jump roping, and 2 full sun salutations to stretch everything out. If you don’t know how to do a sun salutation check out my very first blog post/youtube video for instructions.
The workout today took me exactly 16 minutes to complete the advanced version of reps. If it takes you longer (or shorter!) don’t worry about it. As long as you are using proper form and pushing yourself you are getting a great full body, fat burning workout.
I just read an article that said the average Thanksgiving meal is over 3000 calories! So if you are in the USA be sure to amp up your workout intensity this week, and try to make healthy choices (say yes to those vegetables!)
Enjoy the workout, and have a happy holiday!
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Warm Up: 2 minute Cardio Burst (high knees, jump rope, or 2 full sun salutations)
1. Sumo pushups
2. Plié jumps
3. Rock the boat twist
4. Double Mountain Climber
5. Bridge Series (right)
6. Bridge Series (left)
7. Surfer Jump
8. Side plank ab twist (right)
9. Side plank ab twist (left)
10. Jesse’s squat jumps
11. Pendulum Abs
12. Donkey Kicks
Beginner: 5 minute cardio burst
Intermediate: 10 minute cardio burst
Advanced: 15 minute cardio burst
One thought on “Turkey Gobbler Fat Burn Melissa Bender Fitness Workout”
Thanks, Melissa! Oouuch, great, my time is the same as yours! I completed this workout in 16:36 (advanced level). Plus cardio burst and sun salutations, of course 🙂