Mix It Up Workout

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Hi Everyone!

Tonight’s workout was fun! Plus you guys get a bonus workout, my audition video for Women’s Health Magazine’s Next Fitness Star Contest. Both workout videos and breakdowns are below. 

Tonight I did a full body workout to provide all over toning and body sculpting. I incorporated dynamic movements to keep my heart rate elevated during the workout. I did each workout once. 

I followed this workout with 30 minutes of cardio on the treadmill. 

I hope you guys enjoy the workout. Don’t forget, getting enough sleep is just as important as getting in a good workout! Have a great night!


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Jump Squat
2. Dive Bomber
3. Lunge Jump
4. Side Step Plank
5. Hip Lift
6. Side Plank Elbow Tap (right)
7. Side Plank Elbow Tap (left)
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Plank Crunch

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Burpee
2. Temple Tap Abs
3. Prone Heel Tap
4. Heel Tap Plank
5. Rotating Extended Situp
6. Warrior 3 Tap

8 thoughts on “Mix It Up Workout

  1. Day 31 done all workouts completed as 3 rounds advanced. Cardio segments alternated between Tae Bo with the amazing Billy Blanks and 47minutes of Boosted Walking with Ms. Leslie Sansone. 4 pounds down and some beautiful muscle gains 🙂 Thanks Melissa! Tomorrow starts Month 2 😀

  2. Mariana

    One month completed!!! I could only do it twice!!! couldn’t do correctly the dive bomber,.. Maybe I still don’t have enough strength!!! Little by little!!! 2nd month to go!

  3. Melissa

    Month one completed and I have lost so many inches EVERYWHERE!!! Also my Fit Test scores have doubled. I have stopped losing weight but my body is so much stronger, leaner and healthier. I am so excited for the things I will be able to do with my baby girls this summer because mommy is a beautiful beast!! Thank you Melissa Bender.

    • benderfitness

      <3 You are very welcome!!! Thank you so much for sharing your progress with me. You are the one putting in all the hard work. I'm glad to provide the tools for you to achieve your goal. :D

  4. Crystal

    Question: Do you do both workouts for the last day of Month #1?
    BTW, I also believe that fitness should be a given/free, so I thank you for that.

  5. Beth

    Thank you so much for creating and sharing these videos. I know these ones are not new, but I found them recently and they are just what I needed to make it through 2020. Thank you for your energy and positive attitude. Thank you for the variety to keep the monotony of these quarantine days at bay. And not least, thank you for the clear format and instruction. Physically, I don’t think I’ve ever felt better and I cannot wait to see how my body steps up to take on Month 2!

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