Flab Free Arms and Abs! Melissa Bender Fitness Workout

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Hi Everyone,

Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.

Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.

Check out the workout breakdown below, and have a great night!


PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!

Flab Free Arms and Abs
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. Burpees
  2. Triceps Pushups (right)
  3. Triceps Pushups (left)
  4. Chatarunga Hold
  5. High Knees (timed)
  6. Hip Lift/1 Leg Drop
  7. Bicycle
  8. Rock the Boat
  9. Jump Squat
  10. Down Dog Pushups
  11. Triceps Drop (with chair)
  12. Plank with Light Weight (right) (we used 5 pound weights)
  13. Plank with Light Weight (left)
  14. Lunge Jump
  15. Oblique Twist (timed)
  16. Temple Tap Abs
  17. In/Out Pulse (right)
  18. In/Out Pulse (left)
  19. Burpees

2 thoughts on “Flab Free Arms and Abs! Melissa Bender Fitness Workout

  1. Anonymous

    What I love about your workouts is that although the majority of the workouts are focused on certain locations, I still feel it working out different parts of my body!

  2. Girls, thanks for this awesome workout! Cydney’s progression is so inspiring!
    The workout is really tough, especially for arms (this is my weakest part). Chatarunga Holds are brutal!
    My time: 38:27 (the advanced level, 192 High Knees, 66 Oblique Twists, Planks with 4 kg dumbbell).

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