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Hi Everyone,
Today’s workout video and breakdown is below. Today’s workout focuses on the lower body, and burning fat. It will help keep your heart rate high throughout to increase your fat burning.
When working your lower body it’s important to work your muscles from a variety of angles. This will help strengthen all of the muscles that support your hips, and help maintain your spinal alignment.
Jesse and I also did a nice long run outside today. It was less snowy than our run on Friday, but it was still challenging. We ran 6.69 miles. It’s harder for me to get motivated to run outside in the winter, but Jesse and my family got me some great (warm!) gear for running outside.
I hope you all enjoy today’s workout! See you tomorrow!
Melissa
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X
1. Side Jump Squat
2. Plank Hydrant (right)
3. Lunge Jump
4. Plank Hydrant (left)
5. Curtsy Lunge Kick (right)
6. High Knees
7. Curtsy Lunge Kick (left)
8. Step Up Kick Back (right)
9. Warrior Row (right)
10. Step Up Kick Back (left)
11. Warrior Row (left)
IM LOVN UR WORKOUTS! THIS ONE WAS GREAT! I DID 3 ROUNDS. THIS WAS SUPPOSED TO BE MY REST DAY BUT I HAD TO TRY THIS ONE. LOVED THE PLANK HYDRANTS.
I DONT KNOW IF YOU HAVE EXPERIENCE WITH THIS, BUT TODAY I WAS FEELING A LITTLE DOWN – NO REASON. I DECIDED TO EXERCISE AND A FEEL GREAT EMOTIONALLY. IVE NOTICED ON MY REST DAYS (ONCE OR TWICE A WEEK) I FEEL DOWN. HAVE YOU EVER EXPERIENCED THIS OR KNOWN OTHERS WHO HAVE? I FEEL LIKE MY BODY IS ADDICTED TO EXERCISE ENDORPHINS. I KNOW UR NOT A COUNSELOR SO A SIMPLE YES THIS IS NORMAL OR SOME OR NO IS FINE. I KNOW YOU HAVE LOTS OF EXPERIENCE.
NONE THE LESS, LOVE YOUR WORKOUTS. I APPRECIATE YOU AND THE TIME YOU GIVE TO CREATE AWESOME WORKOUTS FOR US. THANK YOU! PS: MY BUNS ARE LOOKING GREAT – MY HUBBY AGREES ALSO.
Hello Anonymous,
I know this is four years late but…..
You are absolutely correct in exploring the correlation between your emotional state and the hormones that are released during exercise. The following two articles are research which intends to assist treatment for narcotic addictions. It shows that exercise is so powerful that it can curb cravings for substances that affect our body chemistry.
http://www.sciencedirect.com/science/article/pii/S1469029217300882
http://www.sciencedirect.com/science/article/pii/S0740547216301945
Exercise is definitively effective as a means of therapeutic intervention to combat a variety of psychological and emotional disorders. I am working towards becoming a counselor and believe that the correlation between improved symptoms and mental health should be researched more and more as we discover the powerful benefits of physical fitness.
http://www.sciencedirect.com/science/article/pii/S0165032716308618
Best,
Liv
love it!!
Just did this 3 times through, I though I was going to pass out on the 3rd round.
3 rounds. I am dead but I am in HEAVEN. xox… 🙂
Still don’t know what is wrong with the time… here its 0934 am
Great workout, I did 3 rounds 15 reps each, Thanks!
sweet mother of sweat!!! 🙂 So much fun! Thank you!
3 rounds advanced= 33:04
Yeah! What a great blog you have published. I like it and i will share it to others.
Steiner Ranch dentist
I love your blog! Thanks so much!
Thanks for all you do! Love the workouts! My glutes and legs are shaping up nicely! 🙂
Hi! I was just wondering if you weight lift in a gym too? or just do these types of workouts?
Melissa thank you for taking the time to post all your workouts and meals. You are amazing. I came across your page a few days ago while I was doing some research on bikini competitions and had no idea how to start. A million times thank you, I will be stepping on stage in August. Im super excited and nervous but with your help I know i’ll be ready.
So glad I stumbled across your blog, I like to change up my routine often…. Like VERY often! I have been a trainer myself for women’s group classes and I like the way you are real and transparent. That was exactly what I always strived to be as well. Thanks for taking all the time to post and inspire.
Melissa you are AWESOME and I love your workouts!! I want to start this full 90 day plan, but want to do in AM before work (and still go to gym AFTER WORK) Just want your advise as far as the rest days in this particular plan, should I rest completely and skip gym those days, or is cardio still okay? Thanks!!
This is great Thanks!
My daughter was off school sick and I needed an at home workout and this was just the ticket!!!! Thanks again
Thank u so much …. Love this work out…
I am loving your 12 week to bikini workouts and can’t express how much I appreciate you sharing all of this.
I am curious, and sorry if you have addressed this before (I’m fairly new to your site), where did you get the yoga pants that you are wearing in this video and what are they called?
I’m loving your workouts!!!! I’m a huge fan of working out at home, since is my only option being a mother of twins. Thank you so much for taking the time and sharing it with us, You Rock!!!
Thanks for posting awesome workouts online! 🙂 So motivated and you offer so much on your website!
Done, but it’s not enought for me ! I don’t sweat. I did three times and 20rep each exercice with no rest !
I hope the next it will increase !! If not i’ll take pounds !
thanks for your ex !
Did this twice through.. Legit booty vibration after!! Holy sweat and oh my quad!! Loved it 😀
Hello, I have a question. I am starting the bikini competition workouts soon, and I am making sure that if I do these videos twice, that will be enough. I don’t need to run (unless specified) or do any other cardio for the results? Please help
Hi Abby, That should be perfect. Throughout the process monitor how your body is responding. Pair the workouts with a healthy diet and you should get fantastic results! If you have questions along the way let me know!
Will do! Thanks so much for this oppertunity!