Hot and Hard: Melissa Bender Fitness Workout

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Hi Everyone,

I have a new workout for you! It’s a tough one, and I am giving you two options on how to do it. You can do it interval style (10 seconds of rest, 50 seconds doing the max reps you can of each exercise) or you can do it based on the reps listed below. I went for the 16 minute interval workout tonight because I have a lot to do and I needed a high intensity workout in a short period of time. If you don’t have an interval timer it is one tool I highly recommend you invest in. There is a tool bar to the right of the page that has a link to the interval timer I use. It’s a big help to me in my workouts, but I am also listing reps because I think everyone should be able to workout, whether they own equipment or not. Either way you are going to get a fantastic full body workout! J

Fit tip of the day: Don’t live and die by the scale! If you aren’t working out you can use the scale to keep track of weight gain. However, if you are working out and gaining muscle the numbers on the scale are not going to be an accurate reflection of how much fat you are losing. If you want a reminder of the visual difference between 5 pounds of muscle and fat check out my post: “Why the Number on the Scale isn’t Everything.”

See you tomorrow!

“All we actually have is our body and its muscles that allow us to be under our own power.” Allegra Kent.

Hot and Hard Workout

Interval: 10 seconds rest, 50 seconds max reps for each exercise (the workout will take 16 minutes).
Beginner: 10 reps each, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. Jumping Jacks (timed)
  2. Back Lift
  3. Burpee
  4. Butt Lift
  5. High Knees (timed)
  6. Oblique Lift (right)
  7. Oblique Lift (left)
  8. Mountain Climbers (timed)
  9. Hip Lift/Plough Pose/Leg Lift
  10. Jump Squat with heel tap
  11. Walking pushups
  12. Knee tuck
  13. Staff Pose Leg Lifts
  14. Jump Lunge
  15. Jump Kick (right)
  16. Jump Kick (left)

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