Hi Everyone! Today’s workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night’s so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did! Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises. In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations. Today is Day 3 of my workout schedule for the week: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) **Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X) Day 4: Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) Have fun with today’s workout! Melissa PS Does anyone else have sore calves from the jump roping?
Hi Everyone! I hope you’re ready for today’s workout! One round takes 20 Minutes. You will work your entire body and work up a sweat. This routine incorporates full body movements that will provide a cardiovascular and muscular challenge. Remember, it is a good sign if you are breathing heavy and sweating. That means you are pushing yourself during the workout! You want to get in as many reps of each exercise as you can (while maintaining proper form). I am still going to be filming the Q & A video that I promised. We haven’t had a chance to film it yet, but my goal is to have it done by this weekend. Have fun with the workout! Melissa
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! My top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 15 rounds of 30/50. -High Knees 1. Russian Kicks -Butt Kicks 2. Mountain Climber -High Knees 3. X-Jump -Butt Kicks 4. Donkey Kick -High Knees 5. Burpee -Butt Kicks 6. Temple Tap Abs -High Knees 7. Elbow Tap Side Plank (right) -Butt Kicks 8. Elbow Tap Side Plank (left) -High Knees 9. Rock the Boat -Butt Kicks 10. Cross & Reach Abs -High Knees 11. Burpee -Butt Kicks 12. Donkey Kick -High Knees 13. X-Jump -Butt Kicks 14. Mountain Climber -High Knees 15. Russian Kicks Repeat 1-3X
I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.
Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.
I have great workouts planned for this week so keep checking back!
The Workout Burned about 215 Calories. I left my Heart Rate Monitor Running for 15 minutes to see the afterburn. 302 Calories after 1 Round.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50. Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. -Mountain Climbers 1. Lateral Burpee Row -Mountain Climbers 2. Warrior Lunge Hop -Mountain Climbers 3. Side Lunge Lift (right) -Mountain Climbers 4. Side Lunge Lift (left) -Mountain Climbers 5. Alternating Hip Thrust -High Knees 6. Single Leg Frogger Pushup (right) -High Knees 7. Single Leg Frogger Pushup (left) -High Knees 8. Tricep Pushup (right) -High Knees 9. Tricep Pushup (left) -High Knees 10. Tricep Extension -Burpee 11. Superman V-Up -Burpee 12. Oblique V-Up (right) -Burpee 13. Oblique V-Up (left) -Burpee 14. Boat with Single Leg Lateral Knee Drop (right) -Burpee 15. Boat with Single Leg Lateral Knee Drop (left) Repeat 1-3X
Hi Everyone! I hope you’re ready for today’s workout! In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval. I hope you enjoy this workout. The format is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench. Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home. I hope you enjoy the workout!
I hope you’re ready to workout! This is a fun workout that will get your heart rate up and get your body working! This routine is focused on the core, but you will still get a full body workout. I utilized 30-second cardio bursts in between each exercise.
1 Round of Today’s Workout + 10 Minutes After Burn
I wore my heart rate monitor during this workout. I burned just over 200 calories during the workout. I left my watch recording for about 10 minutes after the workout and got about 90 calories in after burn. The great thing about HIIT workouts is that the benefits continue after the workout has been completed.
I hope you all enjoy this workout! It’s challenging, but effective. You’re worth the effort!
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50. *30 Seconds of Cardio Between Each Exercise 1. Tricep Sideways Jump 2. Frogger 3. Side Plank Drop/Elbow Tap (right) 4. Side Plank Drop/Elbow Tap (left) 5. Forward/Back Lunge (right) 6. Forward/Back Lunge (left) 7. Sumo Squat Twist 8. Bicycle Abs 9. Leg Lift Abs with Hip Twist 10. Walking Pushups 12. Russian Kicks 13. Reach Through Abs 14. L-Leg Lift (right) 15. L-Leg Lift (left) Repeat 1-3X Optional: 30 Minutes Cardio of Choice
Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer.
Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves.
Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time.
I have some other great workouts already planned for this week, so keep checking back!
Hi Everyone! One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to. Be sure to hydrate! This is a sweaty one! I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today. Enjoy the workout! Melissa Facebook, Instagram, or Twitter.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50.
-Burpee 1. Knee Drop Plank -Burpee 2. Seated Leg Lift -Burpee 3. Leg Circles (right) -Burpee 4. Leg Circles (left) -Burpee 5. Heel Tap Abs -High Knees 6. Down Dog Hop (right) -High Knees 7. Down Dog Hop (left) -High Knees 8. Lunge & Reach Twist -High Knees 9. Single Leg Hip Thrust -High Knees 10. Alternating Knee Tap Table Top -Squat Jump 11. Pushup Elbow Tap Twist (right) -Squat Jump 12. Pushup Elbow Tap Twist -Squat Jump 13. Down Dog Plank Press -Squat Jump 14. Heel Press Plank (right) -Squat Jump 15. Heel Press Plank (left) Repeat 1-3X
I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!
During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.
Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.
Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!
I hope you have fun with this one!
Melissa
PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Repeat 1-3X Set your Interval Timer for 15 rounds of 30/50 seconds. Complete 30-Seconds of Cardio between each move.
1. Swimmer 2. Prone X-Reach 3. Pendulum Hop 4. Superman Pushup 5. Cheek to Cheek 6. Curtsy Lunge Kick Alternating (*I only did one side in the video) 7. Low Jack 8. Oblique Pushup 9. Kneeling Side Kick (right) 10. Kneeling Side Kick (left) 11. Plie Jump 12. Alternating Warrior III 13. Stick Situp 14. Extended Pushup/Back Stretch (Pushup Back Stretch) 15. Jumping Jacks
Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice.
If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move.
I am off to work. I hope everyone has a great day!
Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness **Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Core. 50 Seconds Max Reps. -Core Series 1. High Knees -Core Series 2. Burpees -Core Series 3. Squat Kick (right) -Core Series 4. Squat Kick (left) -Core Series 5. Side Lunge Kick (right) -Core Series 6. Side Lunge Kick (left) -Core Series 7. Superman Squat Jump -Core Series 8. Round Kick Double Jab (right) -Core Series 9. Round Kick Double Jab (left) -Core Series 10. Tripod Jump (right) -Core Series 11. Tripod Jump (left) -Core Series 12. Side Plank Knee/Lift (right) -Core Series 13. Side Plank Knee/Lift (left) -Core Series 14. Frogger -Core Series 15. X-Jumps Repeat 1-3X
Hi Everyone! This is workout #27 of my HIIT the New Year Hard Workout Challenge! I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury. I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan. I still have a new boot camp workout to share with you all. I am hoping to get it posted this evening. I ran out of time yesterday. I am off to work, but I will see you later!
Hi Everyone! This is workout #23 of my HIIT the New Year Hard Workout Challenge! I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp! This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse’s warm up video Here. I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!
Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Cardio. 50 Seconds Max Reps. -Cardio 1. Lunge and Lift (right) -Cardio 2. Lunge And Lift (left) -Cardio 3. Temple Tap Abs -Cardio 4. Alternating Leg Drop -Cardio 5. Dive Bomber -Cardio 6. Mountain Climber Pushup -Cardio 7. Pendulum Squat -Cardio 8. Lateral Hops -Cardio 9. Elbow Tap Side Plank (right) -Cardio 10. Elbow Tap Side Plank (left) -Cardio 11. Bear Crawl Hop -Cardio 12. Walk the Plank -Cardio 13. Twisting Sump Squat -Cardio 14. Crunch & Tap -Cardio 15. Spiderman Plank/Pushup Repeat 1-3X
I am behind on posting so this is the interim workout. Two new workouts will be posted today.
Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.
It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
30/50 Second Intervals *Eqiupment: -Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. –Gymboss Interval Timer
1. X-Plank (right) 2. X-Plank (left) 3. Boat with Tricep Extension 4. Plank Jack 5. Leg Lift/Bicep Curl (right) 6. Leg Lift/Bicep Curl (left) 7. Eagle Reach 8. Ground Push-up 9. Reverse Forearm Plank 10. Hip Lift 11. Side Plank Hip Lift (right) 12. Side Plank Hip Lift (left) 13. Boat Press and Kick 14. Temp Tap Abs 15. Russian Twist Repeat 1-3X
Hi Everyone! Today is Day 13 of my HIIT the New Year Hard Workout Challenge. Today I repeated yesterday’s workout 3X. Normally I write a new workout for my Boot Camp Class, but I liked the workout and decided to repeat it. If you haven’t tried it yet you can check it out here: Workout 12: Full Body. If you are ready to try something new I am posting an alternate workout below. A few of the moves should look familiar if you are following my 30 Day Instagram Bonus Move Workout Challenge.
If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you. Remember, modify moves until you are able to perform the harder variation with good form. 🙂 Enjoy today’s workout! Melissa
Click the link to get your own Gymboss Interval Timer: You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below.
Hi Everyone! Today is Day 10 of my HIIT the New Year Hard Workout Challenge. This workout is focused on strengthening the mid-section, and burning fat. A strong abdomen will improve your posture and strength for all other exercise and functional activities. Every other exercise in this routine is a 30 second cardio burst. Be sure to push during each exercise, and get in as many reps as you can with good form. I also posted today’s Instagram challenge move, so you can pair the Frog Hopper challenge with this workout. I hope you enjoy today’s workout. I will have a new one for you tomorrow. Melissa
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 30/50 seconds. *Cardio 1. Extended Double Crunch *Cardio 2. Reclined Knee Twist (right) *Cardio 3. Reclined Knee Twist (left) *Cardio 4. Temple Tap Abs *Cardio 5. L-Lean *Cardio 6. Dive Bomber *Cardio 7. Single Heel Press Plank (right) *Cardio 8. Single Heel Press Plank (left) *Cardio 9. Elbow Tap Side Plank or Reach Through (right) *Cardio 10. Elbow Tap Side Plank or Teach Through *Cardio 11. Twisted Star Fish Situp *Cardio 12. Leg/Hip Lift *Cardio 13. Oblique Pushup *Cardio 14. Superman *Cardio 15. Bridge Kick (alternating) Repeat 1-3X
It’s workout time! I just got home from work. I will get a new workout up and posted tonight, but this is a great alternative throwback workout if you don’t want to wait.
This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.
Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.
If weight loss is one of your goals, don’t forget to sign up for my DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. Weigh in’s started on January 3rd, so the game is just a couple of days in. There is still plenty of time to hit your goal! You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes.
I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.
PPS My workout clothes are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 30/50 seconds. -Jump Rope 1. Burpee -Jump Rope 2. Supergirl Pushup -Jump Rope 3. High Knees -Jump Rope 4. Down Dog Hop (right) -Jump Rope 5. Down Dog Hop (left) -Jump Rope 6. Mountain Climber -Jump Rope 7. Leg Lift Plank -Jump Rope 8. Side Lunge Puch -Jump Rope 9. Single Leg Hip Thrust (right) -Jump Rope 10. Single Leg Hip Thrust (left) -Jump Rope 11. Walk the Plank -Jump Rope 12. Hop to Lunge (right) -Jump Rope 13. Hop to Lunge (left) -Jump Rope 14. Crescent Pushup (right) -Jump Rope 15. Crescent Pushup (left) Repeat 1-3X. Optional Bonus Burn: This workout can be paired with 20-30 Minutes Cardio of Choice.
Hi Everyone! Happy New Year’s Eve! I am still fighting off a cold so I took yesterday off. I want to be in tip-top shape for my HIIT the New Year Hard Fitness Challenges! I will be sharing new workouts and completing the challenge with you. For an idea of what the workouts will be like you can check out my Original DietBet Challenge Workouts: Here!
It is not to late to sign up for the challenge: www.dietbet.com/BenderFitness. You can join up to two weeks in, but I recommend starting as early as possible for the most time to hit your goal. Weigh-in starts tomorrow, and the game officially starts on January 3rd. This workout is a yoga flow and stretch. It’s quick (20 Minutes), but it felt great to do some yoga. With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further). Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself. I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it. If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand. Health is more important than attempting to do a yoga pose or exercise. 🙂 Enjoy the workout! Melissa
Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core.
I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it.
I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout.
You can also find me on Facebook, Instagram or Twitter. 🙂 *Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set Interval Timer for 15 Rounds of 30/50. *If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *
Hi Everyone! I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one! This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout! This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I will definitely see you later with a new workout! Melissa You can also find me on Facebook, Instagram or Twitter. 🙂
Today’s workout is a 20 Minute Full Body Workout. You can repeat the workout 1-3X. Remember to push on each interval. You want to work to your maximum and get your heart rate up.
If you need a break during a workout, take it, and then get back into the workout as soon as you are ready. Remember to always focus on form.
Jesse and I did this workout with our Boot Camp class today, so the video below was my third round. Typically we do a lot more plyometric and power moves in my boot camp classes, but I like to vary the challenge. Changing your workouts keeps your body adjusting to the new challenges.
I say this a lot, but I am going to say it again: You make progress when you challenge yourself. The great thing about interval workouts is everyone can work to their personal best, but it takes motivation to push yourself. It’s okay to breath hard, and sweat, that means you are pushing yourself!
I hope you enjoy today’s workout,
Melissa
PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest. PPS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout. The shirt is from Nike, and the shoes are Brooks Glycerine. (Sorry no discount code for the shirt or shoes!)
Click the link to get your own Gymboss Interval Timer! Equipment: Interval Timer & Mat. Set your Interval Timer for 15 Rounds of 30/50. Cardio: High Knees or Jump Rope. *Cardio 1. Wood Chopper (right) *Cardio 2. Wood Chopper (left) *Cardio 3. Side Lunge Kick (right) *Cardio 4. Side Lunge Kick (left) *Cardio 5. Plie Squat Jump *Cardio 6. Alternating Warrior III/Chair *Cardio 7. Hip Thrust (right) *Cardio 8. Hip Thrust (left) *Cardio 9. Mountain Climber *Cardio 10. Toe Tap Push-up *Cardio 11. Plank Crunch *Cardio 12. Side Plank Hip Lift (right) *Cardio 13. Side Plank Hip Lift (left) *Cardio 14. Plank to Dolphin *Cardio 15. Plank to Lunge Repeat 1-3X
I hope you are ready to sweat! The workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one. It felt great to work hard today.
This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!
Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.
I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout today, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.
I am also re-focusing on healthy eating. Jesse and I went out to breakfast this morning. They had a create your own omelette option: I got a 3-egg omelette with spinach topped with tomatoes, avocado and smoked salmon. On the side I had a salad with olive oil and lemon juice. It was delicious!
3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon. Side Salad with Olive Oil and Lemon Juice.
PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.
Click the link to get your own Gymboss Interval Timer! Equipment: Interval Timer, Chair & Mat. Set your Interval Timer for 15 Rounds of 30/50. Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees. *Cardio 1. High Knees *Cardio 2. Round Kick (right) *Cardio 3. Round Kick (left) *Cardio 4. Sit to Stand (right) *Cardio 5. Sit to Stand (left) *Cardio 6. Frog Hopper *Cardio 7. Angel Abs *Cardio 8. Hip Lift Hook *Cardio 9. Superman *Cardio 10. Kneeling Side Kick (right) *Cardio 11. Kneeling Side Kick (left) *Cardio 12. Alternating Lunge *Cardio 13. Dips *Cardio 14. Decline Spiderman *Cardio 15. Chest Press Plank Repeat 1-3X
Round Kick
Single Leg Sit to Stand Part 1
Single Leg Sit to Stand Part 2
Frog Hopper
Angel Abs
Hip Lift Hook
Superman
Kneeling Side Kick (*I should have placed my arm further out so that my hips and shoulders were better aligned)
