Cardio/Jiggle Proof Thighs: Melissa Bender Fitness

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Hi Everyone!

Yesterday my workout was a run. I uploaded an older video for anyone who doesn’t want to run today. I really liked this workout. It’s a tough one, and I really want to repeat it. I will be filming a new workout tonight, so be sure to check back. Also, I mentioned a new recipe in my video, and I will be sharing that this evening as well. 

See you soon,

Jiggle Proof Thighs and Butt
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Note: I used my interval timer for both cardio burst portions of the workout. I did 50 seconds of each timed exercise, with 10 seconds of rest in between. If you don’t have one use a stopwatch, over timer, cell phone timer, or you can guesstimate. I am putting the number of reps I fit in for each timed portion below). You can time your entire workout so you can see improvement as you repeat this one over time.
My total time: 36:40
Starter: Burpees
1. High Knees (timed)
2. Lunge Jump (timed)(I did 25 in 50 seconds)
3. High Knees (timed)
4. Plie Jumps (timed) (25 in 50 seconds)
5. High Knees (timed)
6. Runners Lunge to Balance (Warrior 3)(right)
7. Runners Lunge to Balance (Warrior 3) (left)
8. Side Plank Series (right)
9. Side Plank Series (left)
10. Diagonal Lunge Reach (alternate sides)
11. Standing Leg Lift (right)
12. Standing Leg Lift (left)
13. Prone Hamstring Curl (keep your knees up the whole time!)
14. High Knees (timed)
15. Jump Squat (timed) (I did 27 in 50 seconds)
16. Russian Kicks (timed)(I did 30. Right/Left=1)
17. Pendulum Squat (I did 20)
18. Jumping Jacks (I did 50)
Amp it Up Ending: Burpees!

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