Double Trouble: Melissa Bender Fitness Workout

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Hi Everyone,
Cydney is back for today’s workout! She was at the gym doing cardio before she came over for today’s workout. She ran 1 ½ miles. I power walked three miles on the treadmill with the incline turned all the way up. I was reading a really good book that I didn’t want to put down while I worked out, so I improvised and got in a great cardio burn while I was reading. I set the treadmill on 4 and the incline on 12. By the time I was done I was dripping sweat.
Cydney and I used Kettlebells for a couple of the workout moves today, but as always I showed the bodyweight variation for the exercises. Hand weights can be used just as well, or even soup cans.
I am planning some high intensity workouts this week. There will be some high intensity interval training, and lots of fat burning. Be sure to check back!

Double Trouble Workout
Beginner: 10 reps, 30 seconds mountain climbers
Intermediate: 15 reps, 45 seconds mountain climbers
Advanced: 20 reps, 60 seconds mountain climbers
1.       Kettle Bell Situps
2.       Side Plank Leg Lift (left)
3.       Side Plank Leg Lift (right)
4.       Hip Lift
5.       Mountain Climbers
6.       Plank Punch
7.       Squat Reach (left)
8.       Squat Reach (right)
9.       3-way Lunge (left)
10.   3-way Lunge (right)
11.   Reverse Situp
12.   Sumo Pushup
Add on 15-30 minutes of cardio and you have a high intensity, full body, fat burning workout. J

3 thoughts on “Double Trouble: Melissa Bender Fitness Workout

  1. Melissa and Cydney, thanks for this awesome workout! It’s not very hard, but so enjoyable… 🙂 My time for the advanced version: 25:07 (114 crossed mountain climbers, 8 kg kettlebell for sit ups and squat reaches). + 30 minutes of skipping at a moderate pace.

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