Hard Butt, Tight Abs: Melissa Bender Fitness Workout

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Hi Everyone,

I wanted to take a moment and share with you some information I learned about how to boost your metabolism. I read an article in Fitness Magazine (www.fitnessmagazine.com) about how workouts boost your metabolism both during, and after a workout. I had heard this before, however, what was really interesting was the amount of calories burned after your workout.

For 50 minutes of weight lifting you increase your calorie burn afterward by 14 calories. For a 19 minute session that combines resistance exercises and cardio bursts (sound familiar????) you burn an additional 25 calories afterward. Those extra calories burned add up throughout the day.
In addition, each pound of fat you have in your body burns 3 calories per pound, per day. Each pound of muscle burns 14 calories per pound, per day. So I did the math to find out exactly what that means in the real world. J

Two women who both weight 135 pounds may look very similar but have very different body compositions and metabolisms.

If a 135 pound woman has 21% body fat (which is in the healthy range) they are burning a total of 1578.05 calories per day from their muscle and fat.

A woman who weighs 135 pounds and has 40% body fat will only burn 1296 calories per day from muscle and fat. Many women who look skinny fall in this range. Although they are thin they are at increased risk of diabetes, heart disease, and other health issues that are linked to higher percentages of body fat.

This also explains why the more muscular person seems to be able to eat whatever they want without gaining a pound, and the less muscular individual may need to watch what they eat to prevent weight gain.  

I hope this information was interesting and helpful! Today’s workout focuses on your glutes and core. Tomorrow is going to be a more intensive cardio day. J


Hard Butt, Tight Abs Workout

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

1.       Plank twist (timed)
2.       Side Lunge (alternating sides)
3.       Boat (timed: alternate holding the pose and scissoring the feet while holding the pose)
4.       Forward/Backward Lunge (right)
5.       Bicycle (timed)
6.       Forward/Backward Lunge (left)
7.       Leg Circles (full reps on the right and left leg respectively)
8.       Chair pose (timed: alternate pulses on feet and balls of feet)
9.       Angel Abs
10.   Hydrant Lift (right and left side, full reps for each)
11.   Side Plank Lift with Knee (right and left)
12.   L Lift (right and left)
13.   Seated Twist
14.   Kick Backs (right and left)
15.   Single Leg Lift (right and left)

3 thoughts on “Hard Butt, Tight Abs: Melissa Bender Fitness Workout

  1. Anonymous

    This is by far the best organizes set of workout groups I have ever seen. I speak of all your material fr your entire web site. I coach volleyball to kids who never ever heard of all the materiaI i have presented to them. Your program has made quite a difference in the girls. They asked me where I learned all this material . I told them from my personal trainer. MELISSA BENDER. THEIR JUMPS ARE HIGHER AND SPEED HAS INCREASED. Don’t you ever take this of the web. I’m telling everyone about you. Did you ever make videos to sell?

    • Thank you so much! I am so glad my workouts have been able to help your team! I haven’t made any videos to sell, but it’s definitely something I would like to do in the future. :)Good luck to you and the entire team! Let me know how they do!

  2. Knee raises missed in the breakdown (I did it on the Lebert equalizer). I like this workout very much, it’s enjoyable non cardio training. Many thanks, Melissa! My time for an advanced version: 30:25 (38 plank twists, 68 bicycles, 60 chair pose pulses total on feet and balls of feet).

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