20 Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

I hope you’re ready for a new workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.

I went through this workout 1X today, and paired it with a 5.5 mile run outside. I haven’t been running lately (the cold weather has had a negative effect on my running motivation), but I want to start incorporating running back into my routine. I loved running the half marathon last month, and I want to build my training base up and do another one.

I am also continuing to work on my flexibility. I shared the photo below on my Instagram page. I am practicing my splits supported with the dip station to help maintain my alignment. I am also doing them unsupported, and practicing on both sides. Why do splits? It is great for your hip, hamstring and groin flexibility. It also helps relieve sciatica. Splits can help improve your posture, and the bio-mechanical alignment of your hips, which impacts your efficiency during all other exercises and decreases your risk of injury.

One Week Progress. Split Practice.

I hope you enjoy today’s workout! Get ready to work up a sweat!

Melissa
PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness

PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired.

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles.

Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.)

Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving.

I hope you enjoy the workout!
Melissa

PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂

My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50.
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

Diet Bet Challenge: Day 27: Swimsuit Ready Arms and Abs

Hi Everyone!

We are nearing the end of the Diet Bet Challenge! Today is Day 27.

Tonight’s workout is all about Arms and Abs. This workout targets the key muscle groups from a variety of angles to maximize the benefits. I am often asked for workouts targeting the arms and abs. It’s never to early to get started, there is no reason to wait for warm weather to work on your mid-section.

How are you doing with sticking to a healthy diet plan? For many people diet is the hardest part of the equation, but it can result in huge benefits to your fitness, your aesthetic and your health.

Have fun today!

See you tomorrow!

Melissa

PS Don’t for get to check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal! I can’t wait to see all of the progress pictures!

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

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

DietBet Challenge: Day 20: Slim and Sculpted Arms Workout

Hi Everyone!

Today is Day 20 of the DietBet Challenge! Tomorrow is a rest day, and then one more week to go! I am so excited about everyone’s results. 🙂

Are you ready to work your arms?

This workout is tough! My arms were trembling at the end of it! The video is below. 🙂

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point.

You can do this workout 1X through alone, or pair it with 30-40 minutes of cardio of choice.

How close are you to hitting your DietBet goal?

Full steam ahead! Enjoy the workout. 🙂
Melissa

Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

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

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Diet Bet Challenge: Day 13: Arms and Back

Hi Everyone!

You are at the Half Way mark of the Diet Bet Challenge! How are you feeling? Hopefully you are seeing results and feeling stronger and healthier.

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas.

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post.

I hope you enjoy today’s workout!
Melissa

Don’t forget to check in on Facebook, Instagram and/or Twitter!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

Arms and Back: Quick Home Workout

Hi Everyone!

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas.

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post.

I also got in a great run with Jesse. It was my first long run in a long time, and it felt great to hit the trails and go. I have promised Jesse that I will let him help train me to increase my speed in races. Instead of just running for fun and fitness I am going to focus on incorporating more of a running schedule into my routine.

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. Let’s see if I can improve that!

I hope you enjoy today’s workout!
Melissa

10-12 Reps Per Exercise

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

30 Day Challenge: Day 3: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to day 3 of the New 30 Day Challenge! 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.

I am off to work so I have to keep this short!

Don’t forget to check-in: on Facebook, Instagram or Twitter after you have completed the workout!

Melissa

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

Bikini Prep/Body Sculpt Challenge: Workout 7: Lean and Sculpted Arms

Hi Everyone!

After Workout #4: The Tight and Toned Lower Body Workout, I got a lot of requests for a weighted workout focused on toning your arms. So get your dumbbells ready for today’s workout!

If you don’t have dumbbells you can use soup cans, or milk jugs. One gallon of water weighs approximately 8.34 pounds, and the uneven distribution of weight can actually increase the challenge. If you have access to sand, one gallon of sand weighs around 12.5 pounds. Although it is useful to have dumbbells it is also possible to find alternative ways to challenge yourself in your home workout without spending a lot of money.

When it comes to selecting an appropriate weight you want to choose a weight that you can do between 8-15 reps. If you are primarily looking to build muscle stay in the low range (8-10 rep maximum). If you want to improve both strength and endurance aim for 12-15 reps. If you can easily surpass 15 reps and you are trying to build lean muscle it is time to increase the amount of weight you are using. At my job I utilize the Oddvar Holten Diagram as a scientific tool to prescribe an appropriate amount of weight during exercise, and determine an individuals 1 rep maximum. The number of reps that I am recommending for these exercises is based upon his formula.

I hope you enjoy today’s workout. If you are looking for more weighted arm exercises check out:

15 Minute Arm Flab-U-Less Workout

Slim and Sculpted Arms Workout

Full Body Sculpt in Under 20 Minutes

Have fun!

Melissa

PS:

Cardio Challenge Check In: I was short on my miles for the week due to an unexpected rest day yesterday. It was supposed to be my long day. I only got in 10.5 miles this week, but I am still on track to hit my goal for the Intermediate level Cardio Running Challenge. I am at 22.5 miles of running from January 1-11th. The miles that I got in were also high quality runs that included hills, mile repeats, and intervals.

Today Jesse and I braved the cold and got in a 7.5 mile run outside with our favorite running guru, Shep. I am already on track to get in some great miles and hit goal this week. After the -20 to -30 degree wind chill temperatures we had last week, having a day in the low 30s felt almost balmy. 🙂

Complete 8-15 reps per exercise. 30 second plank between exercises.
Repeat 1-3X.

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

30 Day Challenge: Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minu…

Hi Everyone!

This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core.

I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio.

If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals?

I hope you enjoy today’s workout! Don’t forget to check in: Facebook, Instagram, Twitter.

Melissa

PS I also got in a 4 mile run today. I haven’t had much time left lately so I haven’t been running, and it felt great to get moving again. 🙂

15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees).

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

30 Day Challenge: Day 11: 15 Minute Arm Flab-u-less Workout

Hi Everyone!

Today is Day 11 of the 30 Day Challenge. Today’s workout is focused on the arms, but utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.

I repeated this workout twice. I felt ready for another round, but time didn’t allow for me to go through it a third time. 🙂

I am feeling so much better since starting this challenge. My energy, mood, and endurance have all improved. I am also starting to notice results physically. Keep checking in on facebook, instagram, and twitter. I love having you all complete this challenge with me!

I hope you enjoy the workout! See you tomorrow for day 12!
Melissa

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

30 Day Challenge: Day 4: Arm and Leg Sculpt

Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!

Melissa

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Slim and Sculpted Arms: Home Workout

Hi Everyone!

Tonight’s workout is tough! My arms were trembling at the end of it! The video is below. 🙂

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point.

I followed up today’s workout with a 4 mile run on the treadmill. My ankle felt great the entire time! Woohoo! That means my time off was well worth it, and I’m back!

Full steam ahead! Enjoy the workout. 🙂
Melissa

Static/Dynamic Body Sculpt: Abs and Arms

Hi Everyone,

Tonight’s workout uses a combination of static and dynamic exercises that will focus on toning and sculpting your arms and abs. The combination of isotonic and isometric exercises provides a versatile challenge for your body that will help increase muscle endurance and strength. You may find that you are surprised by which exercises you find the most challenging!

I enjoy switching my workouts, and seeing how my body adjusts to the new demands. Not only does this keep workouts fresh and interesting, but it allows your body to develop a new skill set. Every challenge you present yourself teaches your body something new.

After this workout Jesse and I went outside for a run. The weather was in the 60s again, but the forecast is calling for it to drop back into the 30s. We took advantage of the weather and got in 3.5 miles at a comfortable pace.

I hope that you all enjoy the workout! I will see you tomorrow with a new one. 🙂 I am teaching yoga tomorrow evening, so I will try to get it posted before class. If I don’t I will post a link to one of my older workouts on my facebook page: www.facebook.com/MelissaBenderFitness

Have a great night!

Melissa

Beginner: 10 reps, 30 seconds static exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Burpees
2. 1 Minute Plank
3. Angel Abs
4. Reverse Plank
5. Tricep Dips
6. Extended Supine Stretch
7. V-Up with Hip Lift
8. Left Side Oblique Plank
9. Left Hip Drop
10. Right Oblique Plank
11. Right Hip Drop
12. Up Dog
13. Dive Bombers
14. Flat Back
15. Prone Heel Taps
16. Burpees

Building Up to a Pull-up/Increasing My Pull-Up Reps

Hi Everyone!

There will be a new workout tonight. In the meantime I wanted to share with you my pull-up routine. One of my New Year’s resolutions was to increase the number of pull-ups I can do consecutively.

The video explains my routine, and also shows how you can build up to a pull-up.

I accidentally deleted my first version of this video, so I immediately had to re-film. My arms were a bit tired for the second time through, but it was a nice challenge.

You can also use an assisted pull-up machine at the gym, have a friend boost your legs, or place one foot on a chair to give yourself some additional support as you gain the strength necessary to do pull-ups.

For years I thought it was impossible for me to do a pull-up. From the time I turned 12 until just a few years ago I would hang from the bar writhing, and struggling to pull myself up to no avail. With effort and training you can do it! Being able to lift your own body weight is an important and functional skill. Just think of all the action movies where people find themselves hanging on the edges of cliffs or buildings. Hopefully you won’t find yourself in that position, but if you do you want to be able to pull yourself up! 😉

Have a great day! See you tonight with a new workout!
Melissa

PS Pull-ups are also great for ab development!

Bikini Ready Arms and Abs

Hi Everyone!

Tonight’s workout is all about Arms and Abs. This workout targets the key muscle groups from a variety of angles to maximize the benefits. I am often asked for workouts targeting the arms and abs. It becomes more common as warm weather nears, and people want to wear bikinis and tank tops. It’s never to early to get started!

I am now less than 4 weeks away from my first NPC bikini competition. I will be sharing more about my diet with everyone this week. I have been meaning to take photos of my meals, but work has been keeping me super busy. I will be making time to get some photos to share.

I will also be sharing my recipe for tilapia soft tacos. I hope you all enjoy your night, and the workout!

See you tomorrow!

Melissa

Mix It Up Workout

Hi Everyone!

Tonight’s workout was fun! Plus you guys get a bonus workout, my audition video for Women’s Health Magazine’s Next Fitness Star Contest. Both workout videos and breakdowns are below.

Tonight I did a full body workout to provide all over toning and body sculpting. I incorporated dynamic movements to keep my heart rate elevated during the workout. I did each workout once.

I followed this workout with 30 minutes of cardio on the treadmill.

I hope you guys enjoy the workout. Don’t forget, getting enough sleep is just as important as getting in a good workout! Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Jump Squat
2. Dive Bomber
3. Lunge Jump
4. Side Step Plank
5. Hip Lift
6. Side Plank Elbow Tap (right)
7. Side Plank Elbow Tap (left)
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Plank Crunch

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Burpee
2. Temple Tap Abs
3. Prone Heel Tap
4. Heel Tap Plank
5. Rotating Extended Situp
6. Warrior 3 Tap

Flab-U-Less Arms and Abs

Hi Everyone,

Tonight’s workout is focused on getting Flab-U-Less Arms and Abs (video and breakdown below). I found it challenging, and my arms were a bit shaky by the end of the workout.

I followed the workout by 30 minutes on the treadmill. I have been focusing on re-incorporating cardio back into my routine. When it is warm outside I want to get out and run, but cold weather just doesn’t have the same effect on me. My energy has been better since I have re-focused on my workouts, and eating a more wholesome diet. I have also picked a date for my first NPC competition, so that’s a great motivator for me.

I hope you guys enjoy tonight’s workout! See you tomorrow with a new one. 🙂

Melissa

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

Repeat 1-3X

1. Mountain Climber Pushups
2. Temple Tap Abs
3. Lunge Curl (right)
4. Situp Tap
5. Lunge Curl (left)
6. Stability Ball Chest Fly
7. Weighted Heel Tap Abs
8. Reverse Plank Step Out
9. Tricep Extension
10. 3 Part Abs

Target Area 1: Arms Home Workout

Hi Everyone!

This is part one of tonight’s workout. This section of the workout is focused on working your arms, shoulders, and back. You can do it alone, or with the other two videos if you want to do the complete workout that I did tonight. You can find Target Area 2: Lower Body and Target 3: Tummy Tightening by clicking the links.

This was by far the hardest section of the workout for me. It was a great challenge though! Challenge is what makes you grow stronger both physically and mentally.

When the other two videos are finished uploading I will add links, to make everything easily accessible. I hope you enjoy my workout of the day. 🙂

Melissa

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

1. Reverse Push Up
2. Right Tricep Push Up
3. Left Tricep Push Up
4. Dive Bomber (Up/Down Dog)
5. Squat Lift
6. Decline Push Up

Guns and Glutes: Body Weight Workout (Real Time)

Knee Drop Plank

Reverse Plank Side Step

Hi Everyone,

I did this workout last night, and it got me very sweaty! The emphasis of this workout is on your booty, and core. This workout will help make your butt high, round, and tight. You will also work your arms. I felt this one in my triceps (the back of your arms, where many people want to tighten up and lose that jiggle.)

I also ran a little over 3 miles yesterday. Jesse and I started coaching our local high school’s cross country team, so we will both be running with the teams a lot.

Today I will be filming a new workout. In addition to the new workout I will also be interviewing Michael Prest about his recent win in an NPC body building competition. I will be finding out about his contest prep, and hopefully getting 1 or 2 of his favorite recipes to share with everyone.

So check back for that! See you later!

Melissa

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

or do this as an Interval workout: 50 seconds of work (max reps), 10 seconds of rest between each exercise.

Repeat 1-3X.

1. Squat Cross Kick (right)
2. Squat Cross Kick (left)
3. Dive Bomber
4. Butt Lift Squat
5. Walking Pushup
6. Reverse Plank Side Step
7. Tricep Pushup (right)
8. Tricep Pushup (left)
9. Seated Twist Stretch
10. Knee Drop Plank

Arms and Abs Home Workout

Hi Everyone!

Tonight I was joined by a very special guest, my brother, Matt. This was his first time working out with me, and he did a great job! Now all of my siblings have joined me for workouts. Kristen was in the Sister’s Home Workout and Jessica joined me twice for Love Handle Loser Part 2 and the Strong Sister Workout

I think it’s a wonderful blessing to be able to create a healthy lifestyle with my family. They have all impressed me with their strength and willingness to try new things.

Jessica, Kristen, Me, and Matt

This is a tough workout, so I hope you enjoy it. 🙂

Have a great night,
Melissa

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

1. High Knees
2. Frogger
3. Temple Tap Abs
4. Ninja Jumps
5. Spiderman Pushups
6. Oblique V-Up (right)
7. Oblique V-Up (left)
8. Mountain Climber
9. Romanian Deadlifts
10. Burpee

Bonus:
1. Hanging Leg Raise
2. Decline Pushup with Ab Pull on Stability Ball