Go Hard Home Workout: Melissa Bender

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Hi Everyone,

Today’s workout is intense! I interspersed the reps with cardio blasts on my treadmill to maximize the burn. I interspersed mile runs in between the reps. If you don’t have someplace to run, or access to a treadmill, I recommend doing the 15 Minute High Intensity Cardio Fat Burn workout, or the 10 Minute Bombshell Fat Burn workout along with this workout. You could also chose to do 5 to 10 minutes of jump roping during the cardio burst sections of the workout.

Push yourself and go hard the entire time! Move through the reps as quickly as possible, while focusing on maintaining proper form.

Let me know what you think of the workout, and how long it takes you to get through it. I will post the breakdown the way I did it below. If you are doing one of the cardio workouts I have linked above you can do it at the end of the workout, instead of in between.

Have a great night,

Go Hard or Go Home Workout

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Cardio Burst: I did a 1 mile run (7 minutes, 40 seconds). You can do 5-10 minutes of jump roping, or wait and do a cardio workout at the end.

  1. Side Lunge Kick (right)
  2. Side Lunge Kick (left)
  3. 1 Leg Deadlift (right)
  4. 1 Leg Deadlift (left)
  5. Lunge Jumps

Cardio Burst: I did a 1 mile run (7 minutes, 34 seconds)

  1. Scissor Ab Combo
  2. Angel Abs
  3. Leg Lift/Hip Lift
  4. Butt Shake/Hip Twist
  5. Bicycle Abs

Cardio Burst: I did a 1 mile run (7 minutes, 30 seconds)
  1. Pushups
  2. Oblique Drop (right)
  3. Oblique Drop (left)
  4. Ball Pull In/Glute Squeeze
  5. Rotating Side Plank

Note: I did 3 miles of running during the workout. I maintained a pace that I could hold while talking, but one that still had me working. If you don’t want to run or jump rope try one of these cardio burst workouts:

2 thoughts on “Go Hard Home Workout: Melissa Bender

  1. Amazing workout, I like this structure so much! As the cardio burst sections I did 10 minutes of skipping (high knees, jumping jacks, scissors, etc.). My total time for the avanced version (including 30 minutes of cardio and little breaks): 1:02:39 (1 Leg Deadlifts with 10 kg on a barbell, Oblique Drops with 12 kg kettlebell).
    Thank you very much, Melissa! Merry Christmas! I am so thankful to be able to train with you! 🙂

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