All Over Fat Burn: Melissa Bender Fitness Workout

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Hi Everyone,
Marie is back for today’s workout. It was very challenging for her, but she did a great job! I also went through this workout with my friend, Beth. She also did a fantastic job, and I look forward to having her in some of our videos in the future!
Marie has been doing Fitness Bender workouts, as well as cardio on the stationary bike and elliptical this week. She is really sticking to it, and is getting stronger already!
I will be writing about a few different health related topics this weekend as well, so be sure to check back for that.

All Over Fat Burn
Beginner: 10 reps, 30 second intervals, 5 Burpees. Do exercises 1-15.
Intermediate: 15 reps, 45 second intervals, 10 Burpees
Advanced: 20 reps, 60 second intervals, 15 Burpees
Note: For intervals I use my interval timer and do 50 seconds of exercise with only 10 seconds of rest in between.
1.        Burpees
2.       High Knees (timed)
3.       Jumping Jacks (timed)
4.       Cross Mountain Climbers (timed)
5.       Jump Squats (timed)
6.       High Knees (timed)
7.       Leg Lift/Hip Lift
8.       Back Lunge Pulse (left)
9.       Back Lunge Pulse (right)
10.   Bicycle
11.   Scissor
12.   Side Plank (left)
13.   Side Plank (right)
14.   Standing Kick Back (left)
15.   Standing Kick Back (right)
Advanced and Intermediate Levels continue with a second cardio burst:
16.   High Knees (timed)
17.   Jumping Jacks (timed)
18.   Cross Mountain Climber  (timed)
19.   Jump Squat (timed)
20.   High Knees (timed)
21.   Burpee

2 thoughts on “All Over Fat Burn: Melissa Bender Fitness Workout

  1. Melissa and Marie, thanks so much for this amazing workout! It’s perfect – not killer, not long, not boring, but so challenging and intense 🙂 I surely will repeat this excellent workout someday, and here is my scores for today.
    Reps for timed exercises:
    2. 150
    3. 50
    4. 90
    5. 21
    6. 150
    16. 152
    17. 52
    18. 92
    19. 23
    20. 158.
    My total time for the advanced version: 28:54.

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