30-Minute Full Body Home Workout & Fat Burn

Hi Everyone!

It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.

Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.

This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.

I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.

Have fun today & work up a good sweat!
Melissa

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

1. Curtsy Lunge & Curl-Right
2. Curtsy Lunge & Curl-Left
3. Down Dog/Dolphin Press
4. Sit to Stand Thigh Sculpt-Right
5. Sit to Stand Thigh Sculpt-Left
6. Side Plank Leg Lift-Right
7. Side Plank Leg Lift-Left
8. Windshield Wiper Dips
9. Lunge Jump Squats
10. Down Dog Toe Touch Stretch-Right
11. Down Dog Toe Touch Stretch-Left
12. Pretzel Lift-Right
13. Pretzel Lift-Left
14. Squat to Curtsy Lunge Kick-Alternating
15. Warrior Deadlift to Row-Right
16. Warrior Deadlift to Row-Left
17. Side Plank Hold-Right
18. Side Plank Hold-Left
19. Single Leg Frogger Pushup
20. Wood Chopper-Alternating

Repeat 1-2X