Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

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Hi Everyone,

I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. Itโ€™s a full length video so that you can hear my interval timer go off (in case you donโ€™t have your own!)

Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.

Enjoy the workout, and be sure to check out parts 2 and 3.


Bombshell Body Workout

Part 1: Cardio Fat Burn
Length: 10 minutes
All levels: max reps during 50 second intervals, 10 seconds of rest in between.
  1. High Knees
  2. Mountain Climbers
  3. Low Jacks
  4. Russian Kicks
  5. Squat Jumps

14 thoughts on “Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

  1. Anonymous

    Saw this on Pinterest figured I would give it a try (week 2 of my “healthy” life), WOW did it get me going!! I am 5’2″ 146 34f who use to work out but feel off the wagon about 3 years ago…now I am back at it!!

    Thank you for giving me inspiration to get my fat *bleep* back in shape!! I hope others get what I did from your gift today!!

  2. I have one question will this lose weight and get a flat stomach ? I’m 15 & I get bullied because of my weight and i really want about it.before the bullying gets out of control ! I just don’t know.where to.start ! Will this help ?!

    • Hi Semia,

      I am so sorry that you get bullied. That is one of the most horrible things to go through. I was bullied when I was a child. The good news is that you are strong, and you can get through this. The most important thing you can do is to build up the mental fortitude to know that you are great just the way you are. If you want to lose weight and be healthier that is great, but you don’t have to change for the mean people out there. They aren’t worth your energy. Change should be for yourself to be the best version of yourself that you can. You are worth it.

      Send me a message on facebook ( or send me your e-mail address and I will help you come up with a plan. This workout does help with weight loss.

  3. I really like these exercises and it really gets my
    heart going i’m trying to lose the rest of my weight where I really need it so I was on youtube when I found this page and I am really happy that these workouts give me something different to do so I never bored. THANKS!!

  4. Amazing brutal workout! Many thanks, Melissa! This part was the hardest for me.
    My reps:
    1. 156-140
    2. 104-94
    3. 46-46
    4. 78-78
    5. 25-25.
    An advanced version of the whole workout took me 40:16.

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