Fitness Transformation: Workout 1

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Fitness Transformation: Workout 1
Hi Everyone,
This is the first workout I have created for my Fitness Transformation workout series. I created this workout plan for my brother in law, Josh, who is just starting out on his fitness/weight loss journey. I had him complete the Fit Test to help measure his starting point and his progress as he completes my workout plan. 
This workout plan is suitable for all fitness levels. By increasing the reps and rounds you increase the intensity of the workout. The focus is on full body exercises that will create strength, endurance, and all over body sculpting. 
The focus of these workouts should always be on form. As you grow stronger and gain endurance you want to move from one exercise to the next as quickly as possible. 
Josh is really excited to share his journey and progress with you. We have developed several goals for Josh along the way. His long term goal is to lose approximately 60 pounds. Short term goals are to improve his level of fitness and number of reps on the fit test, drop a pants size, drop a shirt size, and improve his cardiovascular endurance. 
Josh is also working on making sustainable changes to his diet, and incorporating healthier eating choices. 
I hope you all enjoy this workout!

Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

24 thoughts on “Fitness Transformation: Workout 1

  1. Amy

    Your home workouts are the BEST! I’ve been doing them for a few days and my thighs are sore just like after I see a personal trainer! Thanks SO much for sharing, this site is great!!!

  2. Just did the fit test & the first work out! Burns like crazy! Thank you so much for having this available! Much appreciated 🙂 I’m feel more motivated doing it at home and I love how you keep mentioning not to feel discouraged because you are at a much higher level than I am 🙂

  3. Thank you SO much Melissa (and your husband) for all the effort you put into making your videos. I was looking for something to do after Insanity that still challenged me, and your site is amazing! I just finished your second workout of your month 1 of competition prep workouts, and I plan to follow you through all of them and more. I think this is my first ever comment on anyone’s site or blog ever, but you gave me a reason to say thanks, so thank you! Keep em’ coming!

  4. Nicole

    I fell off the fitness bandwagon, so I’m coming back and starting with this series. Thank you for focusing on different fitness levels! 🙂


  5. Carly

    Can you tell me how to strengthen my body enough to do the temple tap abs?? No matter how much I try to sink my back to the floor with my abs, my back comes way off the mat, and I know that is terrible for you… Should I start with my legs higher in the air, then go lower once they get stronger? I don’t want to hurt my back by doing this exercises and others like leg lifts. If anyone can give me advice that would be great, as I can’t find any good reading material online on the matter either. Trying to get fit for the summer without killing myself doing it!!!
    Thanks all!

    • benderfitness

      Start with your legs as high as they need to be to keep your back down. Also, focus on keeping the core pulled in throughout the exercise to help stabilize your body. You are on the right track!

  6. Diana Tyler

    Did 2 rounds after fitness test. I usually am not a fan of HIIT workout but i’m really enjoying these. They are a great combination!

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