Hi Everyone,
I can’t believe it’s Sunday again! Days just seem to be flying by. Last week was very hectic for me. I was finishing up my first full-time fieldwork placement, tomorrow I start a new one. I still have plenty of great workouts planned for this week.
Today’s workout was fun. Afterwards I did a 3.5 mile run outside. It took 30 minutes and 28 seconds, and included one very long hill, and plenty of smaller inclines. 🙂
Also, I have launched a new facebook page. If you want to be updated immediately when I post a new work be sure to like the new page: www.facebook.com/melissabenderfitness
I have some fun stuff planned for my blog in the near future, and I will be updating everyone on that soon. In the meantime I hope you have fun with today’s workout!
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
NOTE: For the Leg series I did 10 of each movement (30 total), Beginners do 5 (15 total), Intermediate do 8 (24 total).
Warm Up: 5 Minutes of Jump Rope and 1 full Sun Salutation
1. Lunge Jump
2. Walking Pushups
3. Leg Series (right)
4. Leg Series (left)
5. Dive Bomber/Up-Down Dog
6. V-Up Toe Touch
7. Crab Reach
8. Side Plank Twist/Drop (right)
9. Side Plank Twist/Drop (left)
10. Heel Tap Abs with Hip Lift
Cool Down: 5 minutes of Jump Rope, 1 full Sun Salutation
Cardio: 30 minute run outside. If you don’t want to run you can always increase your jump rope time, or do the 15 minute high intensity cardio workout.
hey, your page is gorgeous 🙂 can you please tell how many times do you repeat the whole circuit? or any other circuit?? it never sais so I was wondering 🙂 tenx
If it doesn’t say how many times I repeat than I only went through it once. In this workout, I did this in addition to a 3.5 mile run. If I wasn’t running I would have repeated 3-4 times.