Physical Fat Blast: Melissa Bender Workout

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Hi Everyone!
We are mid-way through the week! Yay! J
I just finished my workout, and I am feeling fantastic! In addition to today’s workout I did 15 minutes of cardio. I ran on the treadmill and did 2 miles in 14 minutes and 25 seconds. I am trying to re-incorporate more running into my workouts not only to increase my cardiovascular endurance, but because I want to do some more racing this year. Jesse is training for marathons, and we have been having fun running together (on his slow days!) I can’t run fast enough (yet!) to keep up with him on his fast days.
I am going to make a cardio tab for my blog so anyone trying out these workouts at home has options if they don’t have a treadmill or elliptical, or don’t like running outside. Jump roping is also a fantastic way to get your cardio in.
I hope everyone is having a fantastic day! Remember, if you’re just starting out you can do these workouts. Just build slowly, and feel free to comment below if you need modifications for any exercises.
See you tomorrow with a new workout!

Physical Fat Blast
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
The first 10 exercises are timed, 10 seconds of rest, and 20 seconds max reps.
Note: If you aren’t going to do 15 minutes of cardio on top of this repeat the workout for some additional fat burning, and body shaping. J
1. High Knees
2. Jump Squat
3. Right Lunge Jump
4. Left Lunge Jump
5. Mountain Climber Cross
6. Lunge Kick (right)
7. Lunge Kick (left)
8. Double Mountain Climber (3 way)
9. Side Jump (right)
10. Side Jump (left)
11. Sumo Pushup
12. Side Plank Low Leg Lift (right)
13. Side Plank Low Lef Lift (left)
14. Extended Situp with weight
15. Get-up with weight
16. Triangle Twist (right)
17. Triangle Twist (left)
18. Reach Through Abs with hip lift (left)
19. Reach Through Abs with hip lift (right)
20. Double Kick Back (left)
21. Double Kick Back (right)
End with 15 minutes of cardio, or repeat the workout.

3 thoughts on “Physical Fat Blast: Melissa Bender Workout

  1. Fantastic workout! Thanks a lot, Melissa! Triangle Twists surprisingly are so brutal 🙂
    My reps for the timed exercises:
    1. 60
    2. 12
    3. 10
    4. 10
    5. 36
    6. 8
    7. 8
    8. 16
    9. 36
    10. 38.
    The advanced version of the whole workout took me 38:44 (14 and 15 exercises with 8 kg kettlebell).
    + 15 minutes of skipping.
    I”m feeling so nice now… 🙂

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