Stronger Core and More Workout

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Hi Everyone!

This was my workout from last night. It’s only six moves, but it’s not easy. This routine combines dynamic movements, and body sculpting exercises that will help burn fat and shape your muscles. 

This workout can be repeated between 1-5 times. Remember to focus on form for the best results. 

I followed this workout with 30 minutes on the treadmill. I am two weeks away from my first NPC bikini competition, so I am planning on continuing to focus on getting my cardio in along with my workouts. 

If you have been following along with my Bikini Prep workouts I will be posting the breakdown of Month 2 today. 

Month 1 Progress Pics: Goal NPC Bikini Competition: Month 1 Progress Pics

Month 1 Workouts: My First Bikini Competition Prep Workouts

For any of you yogis out there I also posted a “How To” video for Crane/Crow Pose, and Side Crow. You can check that out here: Yoga Arm Balance: Bakasana (Crane/Crow, Side Crow, Extended Side Crow)

I hope that you all enjoy the workout! There will be a new one posted today. 🙂


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

1. Lunge Jump Kick
2. Stability Ball Pike
3. Squat Jump Kick
4. Plank Walk Out
5. V-Up Twist
6. Prone Heel Press

4 thoughts on “Stronger Core and More Workout

  1. Hi Melissa, I wanted to ask you if you can do more real time workouts and if you could show for example the last few minutes on treadmill. I would motivate me still more to workout with you..greetings Katharina

    • Anonymous

      I would do a frog hopper in its place. You can find them in month 2 on a few videos. Squat onto floor, hands down like plank, hop legs out for plank position then back up under chest then push up into the air to form similar position to what she ends up in at the height of the rep. Hope it helps – more cardio, but as close as I can think of…

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