Cardio Workout Day!

Hi Everyone!

Yesterday I kept it simple and had a cardio day (If you’re not a runner check out the cardio HIIT workout below!) Jesse took our nephew to the movies, so I moved my Lower Body Workout day so we could stay consistent and get it filmed to share here. (That will be posted later tonight or early tomorrow morning before I head off to work.)

I should have taken my run outside to take advantage of the sunshine (it’s been a wacky summer, and it seems to be cool and rainy most of the time), but instead I hopped on the treadmill so I could finish the book I was reading and get my workout done at the same time.

I did a 3 mile run, followed by 2 miles of walking. It took about 24 minutes for the run, and 28 minutes for the walk (total workout time 52 minutes). I meant to do a 5 minute walk as my cool-down, but I got caught up in my book and stayed on longer.

The workout below is more intense than the run I did yesterday, but it’s a great cardio challenge. It’s a workout that I like to go back to periodically as a fitness check point. I like to keep track of my reps and then try to increase the number I get in during each 50 second interval. It’s fun and motivating to compete with yourself.

Enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

High Knees
Jump Kick Right
Jump Kick Left
3-way Double Mountain Climber
High Knees
Squat Jump
Mountain Climbers
Lunge Jumps
Lunge Kick (right)
Lunge Kick (left)
High Knees
Surfer
Burpee
Low Jacks
Pendulum

Repeat 1-3X

Full Body Shake Down: HIIT Workout

Hi Everyone!

Tonight’s workout was a great challenge (the video/breakdown is below!) This workout should get your heart rate up and burn fat, while also challenging you to build strength throughout your entire body.

One round takes 15 minutes, and I repeated it 3X, and followed it with a 15 minute run.

Total workout time tonight was 60 minutes. Day 1 of getting back on track with my workouts and blog posting is complete. I have been working out, but I want to start increasing the intensity again.

In non-fitness related news, the world lost a wonderful man tonight. Robin Williams made so many people laugh and smile. That ability is not something to be looked upon lightly. I LOVED him growing up.

Depression is a serious illness, and if you struggle with it, or know someone who struggles with it, please seek out help.

I will be keeping Robin Williams and his family in my prayers. I can’t even narrow down my favorite Robin William moments, so I posted a link to one of my favorites at the bottom of the page. Feel free to leave a comment sharing your favorite moment (or just comment on how you liked the workout!)

Melissa

PS You can also find me on Facebook, Instagram or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight we had a family dinner (I can’t turn down my mom’s home cooking!) and Jesse had some stuff to take care of for work when we got home so I didn’t get to film a new workout.

While he was working I got in a great 3.1 mile run, and a 2 mile walking cool down.

I shared a link on Facebook to this 20 minute HIIT workout for those of you looking for a challenging workout tonight.

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 tomorrow with a new workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. 🙂

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

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.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

15 Minute Stomach Sculpting Workout HIIT

Hi Everyone!

Tonight’s workout is focused on sculpting the midsection and burning fat. One round takes 15 minutes, and you can repeat it up to 3x. The routine incorporates movements to get your heart rate up and burn fat, with core strengthening moves. It works your midsection from every angle, which is key to having a tighter, more sculpted core.

Tonight I went through the workout 1X and paired it with two mile repeats on the treadmill. I did my first mile at a hard pace. It was mentally challenging. During runs my mind wants to give in and quit, even when my body is handling the workout. I like running at a comfortably challenging pace, but pushing beyond that is tough. That push (and struggling through it) is one of the best ways to improve your running speed, so I am going to keep incorporating faster running into my workout routine.

I completed my first mile in 6 minutes and 31 seconds. I took a quick rest and then I slowed down my second mile to 7 minutes and 28 seconds. The second mile felt so good, and like a comfortable pace compared to the first mile. It doesn’t matter what your paces are, incorporating speedier work (at your own pace) will help you get faster. You will be amazed at what you are able to accomplish, and how quickly your perception of your running paces will change.

I hope you enjoy today’s workout! See you tomorrow.
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.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. High Knees
2. V-Up
3. High Knees
4. Side Plank Leg Lift (right)
5. High Knees
6. Side Plank Leg Lift (left)
7. High Knees
8. Bicycle
9. High Knees
10. Crab March
11. High Knees
12. Frogger
13. High Knees
14. Rock the Boat
15. High Knees

Repeat 1-3X

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation.

The Strong Women tank (pictured above) is aligned with fighting domestic violence.

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code “fitness” to save 20% off your order at their website: www.ChaseInfinite.com/women.

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement.

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Intense Cardio Interval Workout

Hi Everyone!

Yesterday I took my workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.

I hope you enjoy this one! It’s tough, but a great challenge!

Melissa

Click the link to get your own Gymboss Interval Timer!

Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)

Cool Down

Alternate Workout Burst for those who do not run:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

30 Day Challenge: Day 30: 15 Minute HIIT

I will be filming an additional Day 30 workout tomorrow (this is the Day 30 workout from the Original 30 Day Challenge). Today I went straight to my sisters wedding gown fitting after work, so there was no time to film a new one tonight. (She is going to be a stunning bride!)

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!

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

Day 29: Cardio and Core/Plank and Burn

Hi Everyone!

Welcome to 30 Day Challenge Day 29! Today got a bit wonky so I didn’t get to film as planned. I had a great core workout planned (which you will see soon). Even though I didn’t get to film the new workout I am sharing one of my favorites: Plank and Burn!

I was able to get in a 4 mile run and some archery today so I stayed active. I also posted a list of 15 ideas for Active Rest Days.

In this workout, I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

PS I am seeing a lot of requests for another challenge! What type of challenge would you like to see?

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

30 Day Challenge: Day 24: 15 Minute Cardio HIIT

Hi Everyone!

Today’s 30 Day Challenge Workout is a 15 Minute Cardio HIIT. I love these quick, intense workouts. I was dripping sweat by the end, and I knew I got in a great cardio workout. This style of workout will help improve your endurance, power and VO2 Max. It’s also a great fat burner.

Bender Fitness’ first giveaway is happening now! Enter for your chance to win 1 of 5 Gymboss Interval Timers.

The winner gets to pick the color of their choice. I have been loving my interval timer, so I am really excited to give you guys a chance to win one.

You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!

Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter.

Equipment:
Gymboss Interval Timer set for 15 rounds of 10/50

1. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee

Repeat 1-3X

Day 20: Cardio Challenge: Mile Repeats or Cardio HIIT

Hi Everyone!

Day 20 was a cardio challenge day for me! I have picked out my first few races this year, and it has motivated me to run. There are two workout options for today. For those of you that aren’t runners I have included an alternate cardio workout option below, so check out the video below.

For my workout I did mile repeats. If you are a runner, especially if you want to improve your endurance and speed, this is a great workout

Mile repeats should be done slightly faster than your race pace.

How do I know what my race pace is?

The easiest way to know your race pace is to go out and run a race and see what you can do it in. Your speed will vary depending on the length of the race (you should go faster per mile in a 5K than you would in a half marathon).

The other option is to challenge yourself to do a 5K (3.1 miles) as quickly as you are able to. This would be a mock race. I recently did a mock 5K on the treadmill to see where I was at pace-wise with running. An outdoor time trial will be more challenging because there are fluctuations in elevation. You can use Runner’s World’s Pace Calculator to help you figure out your pace per mile.

My 5K pace per mile was 7:16 min/mile, so for mile repeats I did them at 6:58 min/mile. I wanted to work on both endurance and speed so I did 4 mile repeats at this pace. I rested for about 2 minutes in between each mile. You can increase the rest as needed. Ideally your rest should be closer to half the time that you ran (so mine should have been 3:29).

My workout:
Warm-up (Jump rope, walk, jog, or dynamic warm-up).

Mile 1: 6:58
Rest: 2 Minutes
Mile 2: 6:57
Rest: 2 Minutes
Mile 3: 6:59
Rest: 2 Minutes
Mile 4: 6:58

Cool Down: Walk 5 minutes.
Total Running Time: 27:52

Don’t forget to adjust the speeds to your own pace. I was not always a runner, and I built up to the speed I have now. (Read: Running Made My Cry…How I Became a Runner if you want to know more about my experience.) I am slowly but surely creating a blog with running workouts, tips and advice at www.BenderRunning.com. I haven’t had as much time as I would like to work on it, but I am going to keep adding to it.

I hope you enjoy today’s workout.
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Alternate Cardio Workout(s):

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees
2. Jump Kick (right)
3. Jump Kick (left)
4. 3 Way Double Mountain Climber
5. High Knees
6. Squat Jump
7. Mountain Climber
8. Lunge Jump
9. Lunge Kick (right)
10. Lunge Kick (left)
11. High Knees
12. Surfer
13. Burpee
14. Low Jacks
15. Pendulum

Repeat 1-2X

Or try this 10 Minute HIIT:

10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian
9. Frogger
10. High Knees

Day 11: Cardio Sweat

Hi Everyone!

I absolutely had to go running for my Day 11 workout. After a freezing winter it was 70 degrees and sunny! Today 2-4 inches of snow is expected. It felt amazing to be outside, and I wasn’t going to pass up on the weather. Jesse and I ran together (he started out his run earlier and I joined him half way through). You can choose to do 30-45 minutes of cardio of your choice, or go through this cardio burn workout for Day 11.

The workout below is a major fat burner, that also focuses on creating lean muscle.

I did one round for reps (20 reps per exercise, 100 High knees, 60 Mountain climbers), and then filmed the video interval style. It was challenging, and I loved every second of it.

I hope you all enjoy the workout,

Melissa

Max Reps 50 seconds, 10 seconds rest between exercises
Equipment: Equipment: Gymboss Interval Timer set for 10 rounds of 10/50

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core

Hi Everyone!

Earlier today I posted another Core Workout because I knew today’s workout wouldn’t be posted until late. If you’re up for another one here is the new one! Core workouts are an important foundation for all of your other workouts. A strong core will help you maintain proper form for every exercise you do. Your core is also a huge determining factor in your body’s biomechanics. The position of your pelvis directly impacts the amount of pressure on your hips, knees, ankles and back during all exercise. Appropriately strengthening your core can keep you safe, healthy and injury free.

One round of this workout takes 16 minutes. This routine can be repeated between 1-3X. Today I went through the workout one time, and I followed it up with a treadmill 5K. I was originally planning on running outside with Jesse, but I have an eye infection so I decided to stay inside. I don’t like running in my glasses, but I didn’t want to run around outside with blurry vision. It’s important to be fully aware of your surroundings when you are running outdoors.

I hope you enjoy today’s workout! See you tomorrow for Day 7! Don’t forget to check in: on Facebook, Instagram orTwitter!

Melissa

PS You can find the full list of 30 Day Workouts HERE!

Equipment:
–Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee

Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted

Side Plank Reach
Hand or Elbow beneath your Shoulder
Shoulders Stacked (like you can press both shoulders to the wall behind you)
Reach Up and Look towards the Thumb
Reach Down with the Top Arm
Tap the top of your Hand to the Mat Under/Behind You

15 Minute Cardio Sweat: HIIT Bodyweight Workout

Hi Everyone!

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge.

Unfortunately the cold that I have been fighting has come back full force. It started nearly two weeks ago, so I am calling the doctor tomorrow. I have to get back into tip top shape for the start of my next 30 Day Challenge!

The next challenge will run through the month of March and starts on Saturday, March 1st. Like my last 30 day challenge I will have daily check-ins on Facebook, Instagram and Twitter. This challenge and all of the workouts will continue to be available on my blog so if you join in later it’s okay.

I recommend keeping track of your workouts via check-in or workout journal. Keeping a workout journal can be very motivating, especially if you keep track of your reps during each workout. When you keep track of your reps when you repeat the workout your goal will be to increase the number of reps you were able to complete. It’s a great way to see how your fitness level has improved.

People often ask how long my workouts will be available. Every workout that I have done since starting my blog is still available on my site and youtube channel. You can subscribe to my youtube channel here: Melissa Bender Fitness on Youtube. Another easy way to browse my workouts is through my Fitness board on Pinterest.

I am continuing to rest my body. I have never had a cold that lasted this long so I want to do everything I can to get rid of it. I will be calling my doctor tomorrow, and as soon as he clears me to get moving again there will be brand new workouts. I can’t wait!

Melissa

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Cardio and NPC Bikini Prep Update

Hi Everyone,

I was planning to film a new workout today, but I am not feeling well so I stuck to some light cardio instead. I have a sore throat and headache. My body feels all right, but I didn’t want to over-do it. I got in 4.5 miles at a very easy/light pace on the treadmill. Jesse ran outside tonight. I alternated the level of incline during my cardio to vary the intensity throughout the workout.

Remember, you don’t need a treadmill to get in cardio. Here are some other cardio ideas: Cardio Workouts. My 15 Minute High Intensity Interval Training workout remains one of my favorite cardio challenges. I have repeated this workout and successfully increased my reps on each exercise. It’s been a while since I re-tried this so I would like to do it again sometime soon. It can be great motivation to try to improve your number of reps.

I am still training for my NPC Bikini Competition, but I had to choose a new show. The show I originally wanted to compete in was at the end of March, but the location changed and I won’t be able to travel to it. I want to stick to competing in Natural shows so I selected another competition on May 24th.

No matter what show I compete in I will always be doing it naturally. I like that in Natural shows there are no fat burners, diuretic pills, or steroids, and they do drug testing.

You can find my original 12 Week Bikini Competition Workout Plan here.

I teach yoga tomorrow night after work, but I am planning to also film a new workout so be sure to check back!

Melissa

Bikini Pre/Body Sculpt: Workout 18: FIT, HIIT, Sweat

Hi Everyone!

This was my workout last night, and we will be doing a variation of this workout again tonight with our Boot Camp class.

One round takes 16 minutes, and the workout can be repeated. Tonight we will complete 3 rounds with our class for a total of 48 minutes of hard work.

I also got outside for a 3.6 mile run yesterday with Jesse. The temperature was about 19 degrees F. It was cold, but it felt amazing to be outside. It has reached that time of year when I am anxiously awaiting spring, sunshine, and warmer weather.

I hope you enjoy this workout!

Melissa

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

Bikini Prep Body Sculpt: Plyo Cardio Fat Burn: 15 Minute HIIT: Workout 11

Hi Everyone!

This is workout #11 of my Bikini Competition Prep/Body Sculpt Workout series. This one is intense, but fun.

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

I am still chugging along with the cardio challenge, and got in 3 miles after finishing this workout. It felt good to start my week off strong!

If you are still hanging in there with the challenges don’t forget to check in on: Facebook, Instagram, or Twitter.

Have fun!

Melissa

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

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

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

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.

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

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