Calorie Torching Home Workout Real Time: Melissa Bender Fitness

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Hi Everyone, 

This was my full body workout for today. I went through this workout twice. This evening I will either go for a run, jump rope, or go through this workout one more time. I haven’t decided which one appeals to me most yet. 

It took me 14 minutes and 30 seconds to get through this workout one time. I tried out some new ab exercises, and found them to be a nice challenge. 

I have been having so much fun hula hooping lately that I am thinking of doing a bonus video of a hula hooping workout routine. 🙂

I hope everyone has a good night. I will see you tomorrow with a brand new workout. 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

One thought on “Calorie Torching Home Workout Real Time: Melissa Bender Fitness

  1. Melissa, this was an awesome workout, I am soaking wet, the hardest for me were the round kicks, I really tried to keep my leg straight and make a nice circles and of course keep my balance. The left ones seems to be nicer then the ones to the right, I guess because I am left handed and my left side is stronger. My total time was 20:40, for warm up I did 5 minutes rope skipping,759 skips ( I got rope with counter,gotta love ebay and China).

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