core

ABs-olutely Swimsuit Ready Core Workout

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Hi Everyone!
 
Tonight’s workout is focused on the core. This is a tough 10 minute interval workout. 
 
I love core workouts because a strong core helps you in everything you do. It improves your balance, posture, and helps protect you from injury. 
 
This routine works every aspect of the core. It’s challenging and quick, but if you have more time you can repeat it. 
 
I combined this workout with a 3.5 mile run outside. The weather is in the mid 70s, and the skies were pure blue, so I answered the call of the road and put in some miles. I just can’t resist the sunshine! I did it prior to filming, so if I look a bit wind blown in the video that’s why. 🙂
 
I am getting the racing bug again. Last summer one of my goals was to improve my 5K time (which I did! Yay!) This year I would like to improve my time again, and start training for a half marathon. Eventually I would like to train for a full marathon, but I am worried that between working and blogging I wouldn’t have enough time to dedicate to the training. Either way I will be sharing my journey with you here. 
 
Enjoy!
Melissa


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

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

 

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

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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

10 Minute Ab Fat Burn Workout: Plus Round 2 (No Talk, All Work) Bonus

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Hi Everyone!

Today’s workout video is a little bit different. I did one round the way I normally do, going through and explaining the moves as I go. Then I filmed one round of me going through the workout real time, with no talking. 

I actually found it to be very awkward to go through the workout without talking. I wasn’t going to post the whole video, but I thought I would try it out and see if you guys find it helpful. You can see me struggling through the workout, and trying to push the whole time. 

As you can tell by the outfit change I didn’t do the workouts consecutively. I had extra time in the evening and decided to repeat the workout. 

I hope you enjoy the workout. Let’s get ready to be strong, and look great in our summer clothes!
Melissa

PS If you want to see something cute my cat (Gambit) did, scroll to the bottom of the page!
1. Bicycle Abs
2. Wide Burpee
3. Oblique Toe Reach (right)
4. Oblique Toe Reach (left)
5. Super Fly Girl
6. Russian Kicks
7. Heel Tap Abs
8. Walk the Plank
9. 3 Part Abs
10. Mountain Climbers

Bicycle Abs
Wide Leg Burpee
Oblique Toe Reach
Super Fly Girl
Super Fly Girl
Russian Kicks
Heel Tap Abs
Walk the Plank
3 Part Abs
Mountain Climbers

Bonus pictures! Gambit likes to workout!


Love Handle Loser: 12 Minute Interval Workout

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Hi Everyone!

Tonight I re-did an older workout: Love Handle Loser, Lower Ab Workout. Originally I did this workout with Cydney, and we filmed the workout as a tutorial. This time I switched it up a bit, and tried it out interval style. The original video has variations for all levels, so be sure to check it out. This is a fat burning core workout. 

I have a confession to make. I wasn’t pushing as hard as I could during the intervals. After the workout I realized that if I’m going to truly go high intensity I need to amp up the volume a bit!

That was a good motivator for me as I headed out into the glorious sunshine (as it grows warmer you will continue to hear how much I love the sun. I can’t help it. It truly brings me joy!) I decided to do my run at a comfortable pushing pace. That resulted in me shaving 1 minute and 17 seconds off of my 3.5 mile run (as compared to a few days ago when I completed the same run). My slowest mile was an 8 minute, 39 second mile and totally uphill. The rest of my miles were between 6:56-7:47 pace. 

Jesse was doing a hard run today so I was on my own. Even though he’s much faster than I am I find that I go much slower when I run with him. My theory is that it’s because I talk a lot more when I run with Jesse. When I run by myself I just go. 

In honor of Earth Day I will be posting a vegetarian recipe. I am also doing some planting again this year (flower and vegetables). What are you doing for Earth Day? 

Enjoy the workout!
Melissa

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises. 
Repeat 1-3X

1.       Mountain Climbers
2.       Double Abs
3.       High Knees
4.       Double side plank (right)
5.       Double side plank (left)
6.       Monkey Jumps
7.       Tricep leg lifts
8.       Sumo Squats
9.       Low Ab Hold
10.     Sitting Ab Lift 
11.     Bridge Squeeze
12.     Burpee

Summer Ready Tummy Workout

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Hi Everyone!

This workout is from Friday. I apologize for taking so long to share it with you. It’s been an insanely busy weekend. I haven’t even had time to touch my computer until today!

This is a full body workout that focuses on toning your core. There will be another new workout tonight. As soon as I finish posting this I am going to do an easy 30 minute run and then filming today’s workout. 

I enjoyed the day off, but I am ready to sweat today!

Enjoy the workout!
Melissa

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

1. Plank Jack
2. Pendulum Squat
3. Temple Tap Abs
4. Pendulum Hop
5. Plank Crunch Pushup
6. Twisting Sumo Squat
7. Weighted Leg Lift Abs
8. Star Tap
9. Crab Toe Touch
10. Runner’s Lunge Twist

Tight Tummy at 30 Workout

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Hi Everyone!

This is my birthday workout! 30 reps per exercise to celebrate my 30th birthday! I have had an amazing day, and I loved this workout. 

I have been sharing my workouts on my blog for almost a year and a half, and I am feeling happier and healthier than ever. It is a really great way to start a new decade of my life. 

This is a great core workout. If you are working on your six pack abs, this is a good one to help whittle your waist. It hits all of the muscles of your core, with a focus on the transverse abs. 

Enjoy the workout!
Melissa


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

1. Side Froggers
2. Twisting V-Up
3. Sumo Pushups
4. Lunge Jumps
5. Knee Cross to Elbow (right)
6. Angel Abs
7. Knee Cross to Elbow (left)
8. Side Plank Twist (right)
9. Side Plank Twist (left)
10. Curtsy Lunge Twist

Stronger Core and More Workout

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Hi Everyone!

This was my workout from last night. It’s only six moves, but it’s not easy. This routine combines dynamic movements, and body sculpting exercises that will help burn fat and shape your muscles. 

This workout can be repeated between 1-5 times. Remember to focus on form for the best results. 

I followed this workout with 30 minutes on the treadmill. I am two weeks away from my first NPC bikini competition, so I am planning on continuing to focus on getting my cardio in along with my workouts. 

If you have been following along with my Bikini Prep workouts I will be posting the breakdown of Month 2 today. 

Month 1 Progress Pics: Goal NPC Bikini Competition: Month 1 Progress Pics

Month 1 Workouts: My First Bikini Competition Prep Workouts

For any of you yogis out there I also posted a “How To” video for Crane/Crow Pose, and Side Crow. You can check that out here: Yoga Arm Balance: Bakasana (Crane/Crow, Side Crow, Extended Side Crow)

I hope that you all enjoy the workout! There will be a new one posted today. 🙂

Melissa

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

1. Lunge Jump Kick
2. Stability Ball Pike
3. Squat Jump Kick
4. Plank Walk Out
5. V-Up Twist
6. Prone Heel Press

Static/Dynamic Body Sculpt: Abs and Arms

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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

Bikini Ready Arms and Abs

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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

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

Tight Booty, Toned Abs Workout

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Hi Everyone!
 
It has been a productive Sunday for me! I filmed this workout, and then went outside for a run with Jesse. We got in 5.55 miles. It’s about 25 degrees outside, so it was pretty cold, but I still managed to work up a good sweat.
For this workout you will need dumbbells, something to step up onto and a yoga mat. When selecting a weight, pick something that is challenging for you. However, you should be able to make it through the reps while maintaining good form. If the last two repetitions feel challenging, but you can still make it through your weights are heavy enough. For the stepping surface, you can vary the height based on your own needs. Lower surfaces will work too (so if you have a staircase handy you can use a step). Higher surfaces will increase the intensity and the range of motion. 
 
It’s also a Sunday food prep day, so I will be taking pictures to show you guys what I am cooking. I will also be sharing a breakdown of a typical day of eating for me. My bikini competition is 4 weeks away (as of yesterday) so I will be updating your on my progress, and posting links to Month 2 of my contest prep workouts. People have been asking me if it is possible to prepare for a bikini competition solely with home workouts. I will keep you all posted, and we will see how it works out for me. 🙂
Update: If you want a sneak peek into my results you can find them here: NPC Bikini Competition Results. I will give you a hint and say that Yes, it is possible to prepare for a bikini competition with home workouts. This was a very fun workout series for me to film, and I hope you all find it as useful and effective as I did. Home workouts are an amazing resource and you can get results without ever stepping into a gym. Plus, they are versatile, so if you like getting out of the house and into a gym setting, you can always take these workouts with you wherever you go. 
I hope you all enjoy today’s workout! So far I have gone through it once (right before my run). If I have time after my cooking is done I will repeat it 1 more time. 
 
Have a great day!
Melissa

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

Repeat 1-2X. Optional: Pair with cardio. I paired this routine with a run.

Thigh and Tummy Trimmer

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Hi Everyone!

Today’s workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it’s important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core. 

I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.

The workout breakdown is posted below. Have a great night!

Melissa

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

Repeat 1-3X

1. Lunge Lift (right)
2. Lunge Lift (left)
3. Threaded Needle Pulse (right)
4. Threaded Needle Pulse (left)
5. Russian Twist
6. Double Leg Circles
7. Side Plank Squeeze (right)
8. Side Plank Squeeze (left)
9. Leg Series
10. Twisting Knee Drop Plank

Tight Tush and Tummy Workout

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Hi Everyone!

Tonight’s workout is focused on tightening your tummy and your tush! I went through it twice, and I definitely found some of the ab moves very challenging today. I followed my workout with a run at a comfortable talking pace on the treadmill for 30 minutes. 

I will be writing a post about my cardio in more detail, so be sure to check back for that!

I am also giving you guys a peek into my lunch box. It’s shouldn’t be any surprise because I shared my meal prep with you in Abs Are Made in the Kitchen: Meal Prep. For lunch today I had my baked veggies (asparagus, zucchini and grape tomatoes), a sweet potato, baked chicken over fresh baby spinach, with butternut squash, cranberries, onion, and walnuts. 

For a mid morning snack (about 3 hours after breakfast, and 3 hours before lunch time) I had an egg sandwich on 100% wheat thin bread, with hummus and baby spinach, and some red grapes. 

I was hungry again when I got home (about 3-4 hours after lunch) so I had a Green Smoothie, and a piece of 70% dark chocolate. My breakfast this morning was oatmeal, with some chopped walnuts. 

Now it’s time to cook dinner! I will be sure to take a picture and share it on my facebook page. 

Enjoy the workout!
Melissa

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

1. Heel Tap Squat Jump
2. 1 Leg Side Lift (right)
3. 1 Leg Side Lift (left)
4. Table Crunch
5. Rock the Boat Pose
6. Heel Press Plank (right)
7. Heel Press Plank (left)
8. Twisting Situp
9. Crunch Tap
10. Side Step Reverse Plank (Reverse Windshield Wiper Plank)

Repeat 1-3X. 

Ab Exposure Workout

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Hi Everyone!

Tonight’s workout is a fun challenge. It’s a dynamic burpee ladder workout. To uncover your abs it’s important to combine fat burning with strength training. The burpees in this workout will keep your heart rate up, and assist with fat burning. 

I hope you guys have a great evening, and enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Unless Otherwise noted

Repeat 1-3X

1. 1 Burpee
2. Dip Kicks
3. 2 Burpees
4. Cheek to Cheek Plank
5. 3. Burpees
6. Leg/Hip Lift
7. 4 Burpees
8. Extended Crunch
9. 5 Burpees
10. Temple Tap Abs

Reverse the workout!

Bikini Ready Tummy Workout

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Hi Everyone!

The video and breakdown are below. 🙂

Tonight’s workout is focused on toning and strengthening the core, and whittling the waist. You should be able to feel your core working with each move. The exercises are designed to challenge your midsection from every angle, optimizing your results, and helping you to gain strength more quickly. 

This morning when I woke up I also did the Body Definition Workout. I did it a little bit differently than I did it last night. Today I completed the workout interval style, going for maximum number of reps during each 50 second interval. I had 10 seconds of rest in between each exercise. It was intense! I went through it twice, and I felt like I had sprinted a 5K by the time I was done!

I also did a lot of meal prepping for the week today. I baked chicken, fish, sweet potatoes, and vegetables, so I can have healthy options on hand this week. I will be able to bring some healthy and delicious lunches to work with me. I find it easier to make healthy choices when I am hungry, if I have something quick to prepare. 

Dinner: Baked chicken, Sweet Potatoes, and Broccoli

I hope you all enjoy the workout!

Melissa


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

1. Bicycle Abs
2. Plank Jack
3. Heel Tap Abs
4. Row the Boat
5. Tip the Boat
6. Crescent Plank (right)
7. Crescent Plank (left)
8. Twisting Situp
9. Cross the Bridge (right)
10. Cross the Bridge (left)

Body Definition Workout

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Hi Everyone!

Tonight’s workout video, and breakdown are posted below. This is a fun workout. I actually might repeat this one 1-2 times tomorrow morning, just because I thought it was fun. 

This is a full body workout with an emphasis on glutes and abs. I have been seeing “Summer bodies are made in the Winter” a lot lately, and it’s true. Staying healthy should be a year long commitment, not just a seasonal hobby.

I know when I exercise consistently my entire quality of life improves. I feel more positive and happy, and like I can handle anything that comes my way. Don’t let the winter blues get you! Try working out and see if it helps. You may be pleasantly surprised. 🙂

Enjoy the workout!
Melissa

All Levels: 10 reps, repeat 2-5X
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Frogger Pushup
2. Side Crunch (right)
3. Side Crunch (elft)
4. Prone Heel press
5. Twisted Mountain Climber
6. Single Leg Stand & Press (right)(split reps between right and left)
    Single Leg Stand & Press (left)
7. Quadruped Leg Lift (right)
8. Quadruped Leg Lift (left)
9. Frog Hopper
10. Surfer

Mix It Up Workout

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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

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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

Abs on Fire Home Workout

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

Repeat 1-3X

1. Mountain Climber
2. Leg/Hip Lift
3. High Knees Toe Tap
4. Ab Angel
5. Mountain Climber
6. Tricep Leg Lift
7. High Knees Toe Tap
8. Russian Twist
9. Mountain Climber
10. Rotating Side Plank Leg Lift

Hi Everyone!

Tonight’s workout is focused on the core. Sometimes in winter it’s easy to forget to work your midsection. Bulky sweaters just don’t seem to provide the same motivation as a swim suit. 

Having a strong core is important year round. Your core supports your spine, impacts your balance, and helps maintain the alignment of your hips. If your core is weak your entire body is impacted. 

This workout combines cardio intervals to maximize your fat burn, with strength training movements to work all of the muscles in your core. To reveal your abs it’s important to combine both aspects (cardio and strength) during your workout. 

Enjoy!
Melissa

Tummy Toning Fat Burn

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*Workout Video and Breakdown Below
Hi Everyone!

Who is up for some tummy time? Everyone wants a strong core, and sexy abs. This workout will definitely challenge every part of your core. Say goodbye to love handles and muffin tops, and hello to a tight, toned stomach. 

When working the core it’s important to strengthen all of the muscles of your abdomen, while simultaneously burning any fat that is hiding your abs. This workout incorporates moves that tone your muscles, and challenge your cardiovascular system at the same time. 

I went through this workout twice, and followed it with 2 miles on the treadmill to add some extra cardio to my day. November and December were difficult for me to get in my normal workouts and eating habits, and I was super tired. Now that I started getting my workouts back on track my energy level, and eating habits have followed. 

I often find that the more consistent my workouts are, the more healthy the rest of my choices are as well. Working out can make you more aware of what your body needs. Be sure to listen!

Enjoy the workout,
Melissa

PS Love the outfit? Check out www.Affitnity.com and like them on Facebook.  You can get 15% off your total order with the code: BenderFitness at checkout. 

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

Repeat 1-3X

1. Boat Tap
2. Frogger (timed)
3. Leg Circle Situps
4. Plank Jump (timed)
5. Reverse Double Situp
6. Plank Jack (timed)
7. Oblique Leg Raise (right)
8. Oblique Leg Raise (left)
9. Cheek to Cheek Plank (timed)
10. Superman Crunch Twist

Plank It Out (10-Minute Body Burn): Home Workout

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

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

Hi Everyone!

I went through this workout two times today, and I followed it up with a run outside. The weather was much warmer today, and I wanted to take advantage of it. I got in 3.5 miles, which took a little over 30 minutes. 

I still sound a little bit raspy, but I am actually feeling a lot better after working out then I did before hand. I am a firm believer in listening to the signals your body is giving you so I took yesterday off to rest and heal. I took a nap and got some extra sleep. I felt better today, and even though I am not 100% I felt ready to get back to working out. I am also taking my vitamins, and making sure I get healthy meals to help get my body back on track. 

Today’s workout uses movements that will work and challenge your entire body. It’s interval style, so your heart rate should stay high throughout. Interval workouts help you to achieve optimal fat burning, and rev your metabolism for hours post workout. 

If planking is difficult on your wrists, you may want to invest in pushup bars, which help maintain your wrists in a neutral position during planks and pushups. This can decrease the pressure on the carpal tunnel, and ease any discomfort you might feel. 

I hope you guys enjoy the workout! See you tomorrow with a new one! 
Melissa