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3 Sets to Fitness: Melissa Bender (full length workout)

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Hi Everyone,

This was my workout today. I actually did it twice, one in the morning, and once in the evening. The video is from my second time through. My total time for the workout the first time was 22 minutes and 51 seconds. I think I actually got through it a little bit faster the second time. 

When doing an interval workout is is important to warm up and cool down afterward. Walking, jump roping, sun salutations and stretching are all good ways to warm up or cool down. Prior to doing this workout I jump roped for about 2 minutes. I did 2 full sun salutations, and some walking as a cool down. 

Also, push yourself, but be sure to listen to your body. Go for your personal best, but if you need to rest you can. 

I hope you enjoy today’s workout. I have been getting a lot of requests for more full length videos, so here is another one. 🙂 



1.       Oblique v up right

2.       Oblique v up left

3.       Rollup, hip lift, v up

4.       Half situp twist with weight

5.       Backward toe touch


6.       Back lunge right

7.       Back lunge left

8.       Low jack

9.       Forward lunge right

10.   Forward lunge left


11.   Plank Forward Jump

12.   Plank Side Jump

13.   Tricep pushup right

14.   Tricep pusup left

15.   Shoulder tap pushups

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