Flab-U-Less Arms and Abs

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Hi Everyone,

Tonight’s workout is focused on getting Flab-U-Less Arms and Abs (video and breakdown below). I found it challenging, and my arms were a bit shaky by the end of the workout. 

I followed the workout by 30 minutes on the treadmill. I have been focusing on re-incorporating cardio back into my routine. When it is warm outside I want to get out and run, but cold weather just doesn’t have the same effect on me. My energy has been better since I have re-focused on my workouts, and eating a more wholesome diet. I have also picked a date for my first NPC competition, so that’s a great motivator for me. 

I hope you guys enjoy tonight’s workout! See you tomorrow with a new one. 🙂

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

Repeat 1-3X

1. Mountain Climber Pushups
2. Temple Tap Abs
3. Lunge Curl (right)
4. Situp Tap
5. Lunge Curl (left)
6. Stability Ball Chest Fly
7. Weighted Heel Tap Abs
8. Reverse Plank Step Out
9. Tricep Extension
10. 3 Part Abs

10 thoughts on “Flab-U-Less Arms and Abs

  1. I just want to thank you, your blog is wonderful. Thank you for the motivation and your commitment to helping people like me who don’t know where to start or how to work out every day without getting bored. THANK YOU!!!!!!!!!!!!!!!!!



  2. I could hang out on your site all day. I’m just trying to pick a few workouts to do regularly that will help me achieve what I want to achieve. You look so great!! I know you work hard.

  3. What estroJen said. I LOOOOOOOOOOOOOOOVE your site. And believe me I have done every free workout on Youtube and Bodyrock and Zuzka….everything!
    You are so approachable, nice, and committed. It’s refreshing.

  4. Your workouts are so fun! I used to be in the Air Force and I hated PT, but I’ve been doing your workouts for a couple months now and I love them! Three weeks after I started people told me I look thinner..so cool! Thank you!

  5. Anonymous

    Melissa! Love, LOVE your workouts! I’ve been teaching for years and I love your variety!! Thank you for a great workout away for the gym! Have to say… You and your husband make a great team! Thanks to him as well….. For his support to you!! 🙂

    Enjoy your day!
    Shauna 🙂

  6. Eric

    Day 25 completed! Power! 🙂
    You know, after working with you almost a month now, I kind of know some of the moves by memory; I dont have to check on the video that often. I tried it today with this workout, and I got the form and your moves mostly right! Yaay!
    You’re a great teacher; one of the greatest trainers I’ve seen, fun, gentle and also terribly strong at the same time, encouraging, always aware of those of us in lower fitness levels, smart, always giving us variations and replacements moves… For example, I cant do weights because I do my workouts with you in the mornings in a park, after some HIIT routines. So, you gave us here, as in all the workouts, replacements and alternatives to all these exercises.
    You’re just great, Melissa! Thank you so very much! Looking forward the torcher tomorrow! 🙂

    • benderfitness

      Thank you so much! I love what I do, and I’m glad that it comes across. 🙂 Thanks for the check ins and the words of encouragement.

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