Strong, Lean, Tight: Melissa Bender Fitness Workout

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Hi Everyone,

I was in the mood for something a little bit different today so I used weights in today’s workout. It’s a short workout, but you will definitely feel this one. J

If you don’t have weights just go through the entire workout doing body weight exercises.

Tomorrow I am going to have a serious workout session. I am off of work, and I plan to utilize my day.

See you in the morning!

Note: In the video and description below I called Romanian Deadlifts Rows by mistake. Not sure what I was thinking! I am leaving it the same in the description for consistency to anyone new to the exercise. Sorry for the error!

Strong, Lean and Tight Workout
Beginner: 10 reps of each exercise
Intermediate: 15 reps
Advanced: 25 reps
If you are doing body weight exercises go through all 6 exercises 4 times. If you are using weights go through this 1-2 times.
  1. Weighted Squat
  2. Lunge Kick with Weight (right)
  3. Lunge Kick with Weight (left)
  4. Barbell Curl
  5. Rows
  6. Turkish Get-up

One thought on “Strong, Lean, Tight: Melissa Bender Fitness Workout

  1. Thank you very much, Melissa! This workout was really tough for me, it’s definitely harder, than it looks 🙂
    My time: 40:45 (25 reps * 2 rounds).
    My weights:
    Squats: 20 kg on a 8 lbs barbell.
    Lunge Kicks: 1 round – 20 kg on a barbell, 2 round – 10 kg on a barbell.
    Barbell Curls: 10 kg on a barbell.
    Romanian Deadlifts: 20 kg on a barbell.
    Turkish Get-ups: 1 round – 8 kg kettlebell, 2 round – 5 kg dumbbell.

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