8 minute

Low Impact 8 Minute Interval Part 2: Weighted Abs/Core

Standard

Hi Everyone!

This is part two of my Low Impact Workout. This section of the workout is focused on the core. You can find part one here: Low Impact Workout Part 1: Lower Body
This workout can be done with or without weights. I used a 20 lb dumbbell during this workout. It’s a nice challenge, and it’s good for your body to switch up your workout routine. 

This workout can be repeated 1-3X on it’s own, or in conjunction with part 1. 

Enjoy!
Melissa


All Levels: Max Reps During Each 50 Second Interval.
*Focus on Form. 
Repeat 1-3X. 

1. Russian Twist
2. Weighted V-Up
3. Right Plank Row
4. Weighted Hip Lift
5. Left Plank Row
6. Weighted Crunch Twist
7. Weight Drag Plank
8. Back Extension or Superman

Low Impact 8 Minute Interval Part 1: Lower Body

Standard
Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells. 
This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs. 
I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section. 

Enjoy!
Melissa

Click here for part 2 of this workout!


All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout. 

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

Quick Fit Cardio

Standard

Hi Everyone!

Tonight’s workout is a quick fat burner. Of course it is repeatable, so you can increase the rounds to increase the intensity and fat burning. It’s also an easy one to fit in if you are crunched for time! One round takes less than 8 minutes. 

I love short, intense workouts. I am going to be filming an intense workout tomorrow, so prepare to be a weekend warrior!

Enjoy,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals


1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees 
10. Elevator Knee Plank (left)

Intense 8 Minute Ab Workout Real Time

Standard
Hi Everyone!

This is part 2 of today’s workout. It’s 8 Minutes of Ab and core focused exercise. This one will help work on burning any fat that might be covering your abs, while strengthening and shaping those muscles for nice firm, definition. This workout really hits all sections of the abs including: love handles, lower belly (the tummy pouch area), and your entire mid section. 

You probably already know that just strengthening your muscles doesn’t give you a six pack, you also need to be burning fat. Interval style workouts are huge fat burners, plus I incorporated some cardio based ab moves. You should be sweating by the end of this workout! 

Enjoy!
Melissa

PS Don’t forget to do part 1! Cardio Fat Stripper and if you’re feeling brave try the Pushup Challenge

1. Jumping Jack Plank
2. Heel Tap Abs
3. Toe Touch Situps
4. Hip Twist
5. Frogger
6. Side Plank with Elbow Twist (right)
7. Side Plank with Elbow Twist (left)
8. Pendulum Abs

Intense 8 Minute Cardio Fat Stripper Real Time

Standard
Hi Everyone,

This is the first part of my workout today. It’s the second part if you count the pushup challenge that I did before this. 

This section of the workout is only 8 minutes long, but it’s very intense! I did it interval style, so maximum reps during each 50 second interval, with 10 seconds of rest between exercises. I found the pulsing lunge jump to be especially challenging today. My thighs burned like crazy! 

I am posting each section of this workout separately to make it easy to mix and match with other workouts, or for when you’re in a hurry and need a quickie. I will also upload a full length version of this workout. 

Good luck!
Melissa 

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)