Beginners Workout: Building Strength

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Hi Everyone,

Marie has made her workout video debut! I can’t wait to see the progression she makes as she starts her Bender. 🙂 Marie has three sons, her youngest was born at the end of November. She is excited to be cleared to workout!

This workout is created to help build strength, and create a foundation for more advanced workouts. In addition to this workout spend 15 minutes engaged in some type of cardiovascular activity, this can be running, elliptical, high knees, jump roping, or the cardio blast from the Bombshell Body workout. Enjoy!


Beginner: 10 reps, 30 seconds for high knees and mountain climbers
Intermediate: 15 reps, 45 seconds (repeat twice)
Advanced: 20 reps, 60 seconds (repeat 3-4 times)

1. Jump Squat
2. Elbow Tap Abs
3. High Knees
4. Hydrant Kick Backs (right)
5. Hydrant Kick Backs (left)
6. Mountain Climbers
7. Pushups
8. Side Plank (right)
9. Side Plank (left)
10. Engage in 15 minutes of cardio today!

3 thoughts on “Beginners Workout: Building Strength

  1. I am totally exhausted and I like it very much 🙂 It was really tiring and long workout, I thought It would never end. My time for the advanced level (4 rounds of 20 reps and 60 seconds for timed exercises): 49:05.
    My reps:
    high knees: 176-174-178-182
    mountain climbers: 124-126-128-132.
    + 15 minutes of skipping.
    Melissa and Marie, thanks a lot for this great workout!

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