15 minute

Bikini Prep/Body Sculpt Challenge: Workout 6: Tight Legs, Tight Tummy

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Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle. 

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass. 

I hope you all enjoy this workout! Jesse is getting warmed up for this workout right now. He has been doing the Body Sculpt Challenge, and is loving the results so far. 🙂 Jesse was dealing with some low back pain after hard runs, and incorporating this workouts has helped stabilize and strengthen his back, core and glutes. His back pain has disappeared, and this should translate into better running form during races. 

Have fun! I’ll see you tomorrow with a new workout!
Melissa

10/50 Second Intervals. 10=Rest. 50=Max Reps. 

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Bikini Prep/Body Sculpt Challenge: Workout 5: Cardio Belly Fat Burner

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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. 


Bikini Competition Prep/Body Sculpt Workout 3: Full Body Fat Burn

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Hi Everyone!

This is Workout number 3 of My Body Sculpt and Bikini Competition Prep Workout series. It’s a great workout that combines muscle shaping exercises with high intensity cardiovascular fat burning. 

I went through this workout twice, and Jesse went through it with me once. We were both dripping sweat by the end of the workout. 

For the Cardio Challenge, the first day of the month was a Wednesday, so I only got in half of my mileage for the week. I ran 11 miles from Wednesday-Saturday. I took Friday off because I was exhausted and needed a rest day. 

My mileage looked like this:
Wednesday: 4 Miles
Thursday: 4 Miles, and Leg and Belly Blast
Friday: Rest
Saturday: 2 Miles (2.0 Incline), 1 Mile (no incline) Plus 15 Minute HIIT and Burn Workout

Jesse’s total Mileage starting from Wednesday-Saturday was: 13.6 Miles. 

How are you doing with the challenge? Let me know on Facebook, Instagram or Twitter!

Have fun with this workout! I am getting ready to film a new one! 

Melissa

10/50 Second Intervals

Repeat 1-3X

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Bikini Competition Prep/Body Sculpt Challenge: Workout 2: 15 Minute HIIT and Burn

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Hi Everyone!

I was very excited to have two special guests during today’s workout. My sister, Kristen, and her fiancé, Jason joined me for another workout. They joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout. 

Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you. 

As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂

I have a great workout written for tomorrow! It’s a tough one, so get ready to sweat! I have also been staying on track with the Cardio Challenge. I will update you on my weekly mileage tomorrow. Don’t forget to check in! Seeing everyone’s progress with the challenges is very motivating. 🙂

Melissa
Facebook, Instagram, Twitter

PS If you are on facebook please take a minute to vote for Kristen and Jason in this photo contest by liking their picture: HERE. Kristen has a chance to win a great bachelorette party. 🙂


10/50 Second Intervals. 

1. High Knees
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Ropeless Jump
5. Lunge Jump
6. Plank Crunch
7. Mountain Climber
8. Angel Abs
9. Burpee
10. Windshield Wiper Plank
11. Squat Jump
12. Side Lunge Lift (right)
13. Side Lunge Lift (left)
14. Warrior 3 Lift
15. Warrior 3 Lift

30 Day Workout Challenge: Day 29: Total Tummy Toning Workout

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Hi Everyone!

This is Workout Day 29 of the 30 Day Workout Challenge! This workout is all about toning the mid section. It was a tough one for me! I was feeling the workout from Day 28. 

Core is one of my favorite areas to work because it gives you strength, proper form and improved endurance for all of your other exercises. This is a challenging series, because it utilizes all of the muscles that make up the core. You will notice that you use your core in every plane of movement to maximize the muscle recruitment. 

I have enjoyed the 30 Day Challenge so much that I will be hosting another challenge: One Month Cardio and Body Shaping Challenge. 

I hope you enjoy the workout today. Thanks for joining me!
Melissa

10/50 Seconds Intervals. 

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank


30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

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Hi Everyone!

This is Day 30 of the 30 Day Workout Challenge! Congratulations! You have made it to the final day. 🙂 Today is another quick 15 Minute HIIT workout, that combines cardio with body sculpting moves. If you’re up for it you can repeat this workout up to 3X. 

Hopefully at this point you are feeling fabulous, stronger, and healthier than when you started. Consistency is the key to success, and one of the main goals of this workout was to build a healthy habit that fits into a busy lifestyle. 

If you took photos, or just want to share your progress through the 30 Day Workout Challenge please leave a comment below or on Facebook!

I am starting a new challenge to welcome in the new year. You can find the details here: One Month Cardio and Body Shaping Challenge. 

As always, thanks for joining me! See you tomorrow with a new workout. 🙂
Melissa

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers


30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

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Hi Everyone! 

It’s Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. 🙂 

Today’s workout is all about the lower body. 

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well. 

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. 

I hope you enjoy the workout! 
Melissa

PS Don’t forget to check in on Facebook, Twitter and/or Instagram. 🙂

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)


30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

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Hi Everyone!

This is Day 26 of the 30 Day Workout Challenge! This is a full body HIIT workout. One round takes 15 minutes, and it can be repeated. 

We are ending the year strong with the 30 Day Challenge, but I want to begin the New Year the same way! One of the goals of the 30 day challenge was to build consistency with your workouts, and create a healthy habit that you can maintain. Lets bring those healthy habits into the New Year. 

I will be doing two challenges to start the upcoming year off strong! The first will be an exercise challenge similar to this one, and the second will be a cardio challenge. You can choose to participate in one or both! 

For all of the runners out there the cardio challenge will be based on hitting a goal number of miles during the month. For non-runners the goal will be based on minutes. I highly recommend getting a notebook or calendar, or even keeping notes on your phone in order to keep track of your workouts throughout the month. 

If one of your goals is to lose weight or lose inches take your measurements and some before photos at the start of the challenge, and again at the end of the challenge. With consistency and healthy food choices you will be amazed at what you are able to achieve in a month! I would love to see your progress so feel free to share your results with me!

Enjoy today’s workout and don’t forget to check in on Facebook, Instagram, and/or Twitter! 

Melissa

PS I got a brand new competition suit for Christmas, so January is also the kick start to my brand new NPC Competition prep. If you are completing my last 12 week program, or joining me for this one I want to see your results!

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers


30 Day Workout Challenge: Day 25: Kickin’ Cardio Fat Blast (15 Minute HIIT)

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Hi Everyone!
 
This is Day 25 of the 30 Day Workout Challenge! Today’s workout is a quick, 15 minute HIIT. You should have no problems building up a sweat with this cardio routine. It’s a great fat burner, and it can be repeated if you have the time and motivation. 🙂 
 
Only five more workouts left for this challenge, but I am planning a new challenge for January. Let’s help each other stick to our New Year’s Resolutions. If you followed the challenge this month you have already established great habits. Consistency, is more important than “Going Hard” just a couple of times per month and then being unable to work out because you are sore. You can get results in as little as 15 minutes per day. 
Let’s keep our good habits going strong to start of the new year, and maybe even create some new healthy habits. 🙂
 
Have a great night, and enjoy the workout!
 
Melissa
 
Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Intervals

Repeat 1-3X

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

30 Day Challenge: Day 24: Full Body Sweat 15 Minute HIIT

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Hi Everyone!

This is Day 24 of the 30 Day Workout Challenge! Thanks for sticking with me! 

Today’s workouts is a full body workout routine. One round takes 15 minutes (Jesse and I have tons of holiday fun going on so it was only one round for me today). For this workout all you need is your body and a chair, step, or sturdy surface to step up on. 

Full body workouts are my favorite. A lot of research has supported the idea that multi-joint movements like you can find in this workout maximize the impact of your workout. Full body routines like this one can also support full body health, muscular balance and strength without over-training. 

Interval style workouts allow you to work at your own pace. If you keep track of your reps (a workout notebook comes in handy for this, or a note on your phone) you will be able to see the progression of your strength when you repeat this workout on a future date. Remember, go at your own pace. It should be challenging for you! Challenge creates strength, change and results. 

Enjoy the workout! I will see you tomorrow for Day 25!
Melissa


Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 


10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank 
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left) 

30 Day Challenge: Day 23: Core Galore 16 Minute Interval Workout for a T…

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Hi Everyone! 

This is workout #23 of the 30 Day Workout Challenge! One round takes 16 minutes, and it’s a great challenge! I really felt the burn during this one. 

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees. 

Often people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength. 

I hope you all enjoy the workout!
Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary …

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Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. 🙂

Today’s workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don’t need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout. 

I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I’m not so sleepy. I am typically off on Sunday’s, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn’t willing to miss a day of the 30 Day Challenge. It’s nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. 🙂 

Enjoy the workout!
Melissa

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees


30 Day Challenge: Day 21: Low Impact Lower Body Workout

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Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don’t let the lack of plyometrics fool you this is still a challenging workout. 🙂

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling. 

Enjoy the workout! 
Melissa

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose


30 Day Challenge: Day 20: Belly Fat Banisher Ab and Fat Burn HIIT (15 Minutes)

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Hi Everyone!

This is Day 20 of the 30 Day Workout Challenge! This workout is focused on burning fat, and toning the mid-section. One round takes 15 minutes, and can be repeated. 

I followed this up with a 1 mile walk on the treadmill. I was feeling a little bit tired today, so I listened to my body and kept the total workout a little bit lighter.  I felt great after getting in some exercise, and my energy improved a lot. 
I have really enjoyed jumping rope lately so I chose that for my cardio bursts today. Other options include: high knees, mountain climbers, froggers, jumping jacks and jump squats. Varying the cardio bursts will change the intensity of the challenge. 

Enjoy the workout! I’ll see you tomorrow for Day 21!
Melissa

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope


30 Day Challenge: Day 19: Dumbbell Interval Sculpt

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Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister’s Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!
Melissa

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)


30 Day Challenge: Day 16: 15 Minute Body Toning Workout (HIIT)

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Hi Everyone!

Sorry for getting this posted late! This was my workout last night. My sister and niece came to visit me so I got in a late workout yesterday. I didn’t miss my workout! This is Workout Day 16 of the 30 Day Challenge. 

This is a full body workout, and you will definitely work up a sweat! I alternated cardio moves with strength building exercises and completed the workout in 10/50 second intervals. The pacing of this workout helps to maximize calories/fat burned during the workout, while increasing your strength and endurance. 

I went through this workout once. I wanted to repeat it, but I didn’t have enough time last night. It can be repeated up to 3X if you have the time, motivation and energy! 🙂

The check-ins are still going strong, and I have started receiving some great progress pictures! Don’t forget to check in. It makes you more likely to stick with the challenge. You can check in on Facebook, Instagram or Twitter. 

Enjoy the workout!
Melissa

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck


30 Day Challenge: Day 13: Core and Cardio

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Hi Everyone!

This is day 13 of my 30 Day exercise challenge! I apologize for getting the breakdown posted a day late. I had a very busy day yesterday, so I didn’t get to workout and film this video until 11 pm. 

Jesse’s birthday party is today, and I had a lot of last minute shopping to do, and I had to pick up a very special cake for him. 🙂 I will share pictures later. 

One round of this workout takes 15 minutes. I alternated jump roping with core strengthening moves. Jumping Rope is a great cardiovascular exercise, with wonderful muscle building benefits, and high fat/calorie burn. Jump roping can burn around 11 calories per minute (this can go up or down depending on the effort you are putting into it). 


Remember, your core is more than just looking sexy on the beach, it is the support for every exercise, and every functional move you do in your life. Having a strong core improves your performance in virtually everything you do, and helps prevent injury. 

You guys continue to impress me every day with your #30DayChallenge check-in posts on Facebook, Instagram and Twitter. 

See you later today!
Melissa

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

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Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day. 

Remember, it’s never to late to make a healthy change in your life, so if you are just starting the challenge it’s okay! 

Today’s workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class. 

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow. 

I hope you all enjoy today’s workout! See you tomorrow for day 13. 🙂
Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger


30 Day Challenge: Day 10: 15 Minutes to a Tighter Core

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Hi Everyone!

It’s day 10 of the 30 Day Workout Challenge. This workout is all about the core, and toning the mid-section. It only takes 15 minutes, but it works the core from every angle. 

This was my second workout of the day. Jesse and I taught a boot camp class tonight. I really felt today’s workout after the 15 minute Cardio Fat Melting workout yesterday. I will film a variation of the boot camp workout we taught, but I wasn’t up for another full round tonight. 🙂 

I hope you all enjoy the workout! See you tomorrow for Day 11!
Melissa

PS Great check-in updates for your workouts! You can check in on Facebook, Instagram or Twitter. 

10/50 Intervals. 10 seconds of rest between exercises, 50 seconds max reps. 

1. Mountain Climbers
2. V-Up
3. Russian Twist
4. Heel Press
5. Down Dog Plank
6. Ab Angel
7. Cheek to Cheek
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Bicycle
11. Prone Knee Lift (right)
12. Prone Knee Lift (left)
13. Hip Lift Hook
14. Scissor
15. Plank Step Out

30 Day Challenge: Day 9: 15 Minute Cardio HIIT Fat Melting Workout

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Hi Everyone!
Today’s Day 9 workout was intense! It’s a 15 Minute Cardio HIIT workout. It utilizes plyometric moves to burn fat, and get your body working at a high level of intensity. I definitely felt the burn during this workout. 

I followed this routine up with 2 miles of running on the treadmill while Jesse went through the workout. I kept the pace comfortable (8 minute miles), and it felt great after the high level of intensity of this workout. 

This is definitely one I will be repeating. It’s added to my list of quick cardio favorites. If I am ever in a hurry and want to get in a tough workout this will be one of my go-to routines.

Check-ins for the 30 Day Workout Challenge are still going strong. A few people have told me that they pushed through workouts they probably would have skipped otherwise because they didn’t want to miss a check in! I LOVE seeing your comments, pictures, tweets, and like’s telling me that you are in on the challenge. 🙂 If you haven’t checked in yet today you can do so on: Facebook, Twitter, or Instagram.  

See you all tomorrow! Enjoy the workout!
Melissa

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises. 

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack