Full Body Real Time Workout 19 minutes: Melissa Bender

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Hi Everyone!

I has been a crazy week in the Bender household! I am filming a brand new workout tonight, but in the mean time I am sharing one of my older workouts. This is a full body workout routine. In this workout I use a stability ball and a kettle bell. 

Today is also the last day of my Month long Cardio Challenge! If you accepted the challenge don’t forget to check in with your miles/minutes for the month! You can check in on Facebook, Instagram or Twitter.

I mentioned yesterday on my Facebook page that I had an allergic reaction to some organic face lotion. The not-so-fun result of this reaction was my face swelling, and turning bright red as if I had horrible wind burn. I am much better now, and my skin has returned to normal. Lesson learned: also test new products (even if they are organic!)

I hope you enjoy this workout. I will be adding it onto my workout routine today! I will post the new workout tonight or tomorrow afternoon. I work tomorrow so it’s an early bedtime for me. 🙂


PS You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals. 

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

Repeat 1-3X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

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