Hot Definition: Melissa Bender Fitness Workout

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Hi Everyone,
Happy (early!) Valentine’s Day! J
Hopefully tonight’s workout will leave you feeling strong and sexy, and that feeling will last until tomorrow.
It’s a quick intense workout tonight. After I finished this one I hopped on the treadmill and did 2 miles in 14 minutes and 40 seconds. It was a nice working pace, but I know I could have been going faster. The point was to get about 15 minutes of fairly intense cardio after the workout. If you don’t have a treadmill, or don’t want to run outside some other options include: jump rope, mountain climbers, high knees, or the cardio portion of any of my other workouts. Bombshell Butt Cardio
This workout was tough, but I felt great as soon as it was over! Enjoy your Valentine’s Day, and be sure to take a moment and make someone feel special. To me this day isn’t about gifts or candy, it’s about love and appreciation. So let someone know how much you appreciate them, and I hope someone makes you feel that way too.
Have a good night,

Hot Definition Workout
Beginner: 10 reps, 20 reps of scissor abs (you can start with 5 Burpees)
Intermediate: 15 reps, 35 reps of scissor abs
Advanced: 20 reps, 50 reps of scissor abs
Note: Everyone does 10 Burpees in-between exercises. To modify do them from your knees. For a lower impact modification instead of jumping step your feet forward one at a time, stand and drive your knees toward your chest one at a time.
1.       10 Burpee
2.       Forward/Back Lunges Right (forward and backward=1 rep)
3.       10 Burpee
4.       Forward/Back Lunges Left (forward and backward=1 rep)
5.       10 Burpee
6.       Scissor Abs (increased reps)
7.       10 Burpee
8.       3 Way Abs
9.       10 Burpee
10.   Tricep Leg Lift/Extended Plank Knee to Elbow (right and left leg lift, and right and left knee to elbow=1 rep)

2 thoughts on “Hot Definition: Melissa Bender Fitness Workout

  1. Thanks for another awesome workout, Melissa! I have come already from hatred to burpees to love to this exercise, it makes me very happy 🙂 The advanced version of the workout took me 24:56.
    + 15 minutes of cardio (high knees, jumping jacks, mountain climbers, etc.).

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