New Year New You: Melissa Bender Fitness Workout

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Hi Everyone!

Happy New Year!!! I hope everyone celebrated the coming year with joy. Right now many people are making a list of New Year’s resolutions. I have spent the last few days asking people what motivates them. I have also researched ways to make your resolutions a reality.

One helpful tip I found suggested breaking your resolutions up into categories. For example:






Or any other categories you may need. The more specific your goals are the more likely you are to reach them. If you have a long term goal break it up into smaller steps. That way you can cross items off of your list and see progress. (IE Goal 1: Do 1 full Burpee, Goal 2: Do 3 full Burpees by Feb. Etc.) Until you work your way up to your long term goal. By doing this you are more likely to stick with your goals, and recognize how well you are doing. Don’t be afraid to restructure your goals. You may reach them even sooner than you expect!

Do you have any resolutions? One of my best friends (Bethany) joined me for today’s workout. She isn’t in the video, but she started out her fitness/health resolutions by doing today’s workout. It wasn’t an easy one to start with, but she did GREAT!

Another of my best friends, Rose, started a blog documenting her New Year’s resolutions. Check out her goals and progress throughout the year:

If my workouts seem intimidating please remember that wherever you are starting from you will improve. Even if you start by doing one of each exercise you will work your way up to doing the entire workout! Keep at it. J


New Year, New You

Beginner: up to 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

If you don’t have an interval timer, stop watch or oven timer, you will have to estimate the timed exercises. Don’t let little factors like that allow you to push off your workout.
1.       High Knees (timed)
2.       Warrior 3 Squat Switch
3.       Plie Jumps
4.       Plank Reach (right)
5.       High Knees (timed)
6.       Plank Reach (left)
7.       Plie Jumps
8.       Rock the Boat
9.       High Knees
10.   Mountain Climbers (timed)
11.   Touchdown lunge
12.   Jumping plank (timed)
13.   3 part abs (up, through, hip lift)
14.   High Knees (timed)
15.   Get ups

4 thoughts on “New Year New You: Melissa Bender Fitness Workout

  1. Oouch, so intense and brutal workout, killer cardio… 🙂 Thank you, Melissa! My time for an advanced version: 26:21 (plank reach with 1,5 kg dumbbell, my reps for the timed exercises: high knees – 192, 184, 176, 176, mountain climbers – 132, jumping plank – 64).

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