Full Body Toning: Melissa Bender Fitness Workout

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Hi Everyone!

I have a cold so excuse me if I sound a little funny in today’s video. It affected my breathing a bit so I got out of breath more quickly than normal, but it still felt great to workout.

In addition to today’s workout I did an outdoor run. It was 4 miles, and it took around 30 minutes. Jesse and I just ran at a nice comfortable “talking pace.” By that I mean you should be able to talk to someone the entire time that you are running.

Enjoy the workout, there will be a new one today. This one is actually from last night, but it took forever to upload to youtube!


Full Body Toning Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1.       Russian Twist
2.       Jump Kick Right
3.       Jump Kick Left
4.       Side Burpee
5.       Runners Lunge (right)
6.       Runners Lunge (left)
7.       Surfer Plank
8.       Sumo deadlift
9.       Ball Pull-in
10.   Starfish Abs

Finish your workout with 15-30 minutes of cardio (walking, running, jump rope, high knees, or the Bombshell Fat Burn).
If you aren’t going to do the extra cardio repeat the entire workout 4 times.

One thought on “Full Body Toning: Melissa Bender Fitness Workout

  1. Wow, this workout is definitely one of my favorites! So enjoyable exercises! Especially I like side burpees and surfer planks, I’ve never seen it before. Sumo deadlift was the first exercise with my new 12 kg ketllebell, it was so nice to hold it in hands 🙂 My time for the advanced version: 35:49. + 30 minutes of light and moderate skipping.
    Thank you, Melissa!

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