Please follow and like us:
Hi Everyone!
Welcome to Workout #5 of my Bikini Competition Prep/Body Sculpt Workout Challenge. One round of this workout takes 15 minutes, and it can be repeated between 1-3X.
This workout combines cardio/plyometric movements and exercises to strengthen your core from every angle. This exercise series will help you increase your fat burning, while building/maintaing lean muscle mass.
I am also sticking to the cardio challenge. I got in 2.7 miles last night. We have been having extremely cold temperatures here with wind chill between -20 to -30. I have a harder time getting motivated to workout when it’s this cold, but I feel so much better when I get moving. 🙂 What motivates you to get your workout in?
I hope you enjoy the workout!
Melissa
10/50 Second Intervals.
1. High Knees
2. Burpee
3. Plank/Knee Drop Plank
4. Butt Kick
5. Jump Squat
6. Super Snow Angel
7. Cross Jack
8. Lunge Jump
9. Heel Tap Abs
10. Ropeless Jump
11. Russian Kicks
12. Hip Twist Abs
13. Mountain Kickers
14. Frog Hopper*
15. Cheek to Cheek Plank
*If Frog Hoppers are to difficult at this time substitute regular froggers or mountain climbers.
I live in Fairbanks, Alaska, and your workouts have been very helpful to me. I have been doing them for about a year, and they are my go-to for when it is so cold and dark outside (say, -40) and I really don’t want to go out or can’t make it to the gym. But with these easy at home workouts, I still feel like myself :). Thanks!
Hi Melissa, are you only doing one round of your workouts now and then the cardio challenge? I can’t seem to tell from your blog. Thanks for the great workouts, I absolutely love them and use them almost everyday since I found them in October.
I too would love to know if you are repeating them. Thank you so much for your workouts! I absolutely LOVE them and now my kids are joining in. I appreciate you so much….you are also an inspiration to me!
Hi Melissa, your workouts look amazing! Would love to try it for this winter 🙂
Thanks for the workouts, Melissa! I really enjoy them, especially since I can make them short, 15 min., or expand them. You are very motivating. My 10 year old daughter likes them, too.
THANK YOU!! Even though I workout and eat healthy, I needed some extra oomph in my workouts. I’ve tried interval workouts, but gave up before finishing because they didn’t seem realistic/possible. YOUR videos changed my thinking! I’ve learned: 1. Being strong & fit is a realistic goal without all the gimmick accessories. 2.Doing less reps without sacrificing form is ok. I’m not a whimp! 3.Moving each day is awesome. You rock!
wow! this was a tough one! thanks melissa!