Shape and Burn Workout

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Hi Everyone!

This was my workout last night. It’s been a while since I did a workout that combined repetition intervals with treadmill intervals. I really enjoy the challenge of this style of workout. It builds and challenges your strength, muscle endurance and cardiovascular endurance. 

If you don’t have a treadmill you can substitute jump roping, high knees or a cardio workout for the running. Of course you can always get outside too! Unfortunately despite the fact that spring started it has been in the teens to mid 20s here, and the cold has not been motivating me to run outside. I want sunshine!

Tomorrow is my birthday so I am planning a fun workout to celebrate entering another year feeling stronger and healthier than I ever have before. I have more energy, I’m stronger, I feel happier and more confident. Working out and being able to share my workouts with all of you has been a great blessing. Every time I get a message hearing about your success it inspires me and motivates me.

Thank you guys! Enjoy the workout,

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

1. Side Step Up (right)
2. Side Step Up (left)
3. Side Plank Leg Lift (right)
4. Squat with Dumbbell Raise
5. Side Plank Leg Lift (left)
6. Superman Heel Press Hold
7. Romanian Deadlift

Run 1 Mile at Tempo Pace (or alternate cardio or choice at a challenging pace)

Repeat 1-3X

2 thoughts on “Shape and Burn Workout

  1. Tatyana Lime

    I choose this amazing routine like my birthday workout and I really love it 🙂 2 rounds of the rep part took me 19:40 (9 kg dumbbells, 31 kg barbell). Thanks a lot, Melissa!

  2. Lindsay S

    Hey Melissa! Just “liked” on you tube- this next workout- because you asked us to do that more. Also wanted to say glad your getting out and running more, because of you I tried my first race here in New Orleans! A bridge run. Came in about half of woman my age running! Grinning ear to ear! Thanks for your motivation! And wisdom!

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