Exercise Tummy Tuck (No Surgery Required)

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

Repeat 1-3X

1. Mountain Climber
2. Side Plank Getup (right)
3. Side Plank Getup (left)
4. Lift, Tap, Reach Situp
5. High Knees
6. Table Heel Rock
7. Reverse Bicycle
8. Decline Mountain Climber
9. Side Crunch Reach (right)
10. Side Crunch Reach (left)
11. Row the Boat

Hi Everyone!

This was my workout for tonight. I was planning on repeating the workout, but I ran into a bit of a time crunch so I went through it once, and ran 3.1 miles on the treadmill. I hadn’t run since last week, and I have missed it. It felt great to get going. It took me 23 minutes, and 24 seconds to finish the run and it felt like a comfortable pace.

I got to wear another new workout outfit from Affitnity, and I am still in love with their products. I gave it the double test to see how it held up to a workout and a run, and I was comfortable the entire time! I saw the shorts on the cover of Fitness Magazine, and fell in love with the bright colors and cut.

Tomorrow I will be sharing a recipe for a post-workout smoothie. It’s delicious and high in protein.

Also, thank you to everyone who has been sharing their personal progress stories with me. It is such a huge motivation to me, and each story brings such a huge smile to my face. I truly love it!

I hope you guys enjoy the workout!
Melissa

5 by 5 Workout

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

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs

Hi Everyone!

Getting motivated to workout today was a major challenge for me. I was exhausted, and didn’t feel like working out. Mentally I knew I would feel better once I got started, but getting to that point was difficult.

My body has been adjusting to my new work schedule, which means leaving my house by 5:30 a.m. So how did I get motivated today? I mentally reminded myself how much better I would feel after I worked out, I created a “shorter” workout, I thought about how important it is to keep fitness at the forefront of my life (because I truly love it), and I had a small cup of coffee to give me a bit more energy. Oh yeah, I also brushed my teeth. Someone on facebook said that gets them energized for a workout, and interestingly enough I normally do that before working out anyway. I never really though about why before, but I thought I would share that tidbit in case it helps anyone else!

I hope you enjoy the workout. I made sure to include plenty of full body exercises, but I also focused on twists today. Twists help detoxify your body, and if you have any food allergies or sensitivities, it can help relieve some of the symptoms.

Tomorrow I am planning an interval workout, so be ready for a good one!
Melissa

Quick Sexy Stomach Workout

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

Repeat 1-3X

1. Extended Leg Cross (timed, with or without weight)
2. Russian Twist (with or without weight)
3. Crossed Leg Extension (right)
4. Crossed Leg Extension (left)
5. Windshield Wiper Tap (right)
6. Windshield Wiper Tap (left)
7. Leg/Hip Lift
8. Reverse Cheek to Cheek
9. Side Reach (right)
10. Side Reach Left

Hi Everyone!

Today’s workout is all about getting a sexy, toned, strong core/tummy. I had a lot of fun with this one, because I got to try out some new moves. I liked switching things up, so expect to see some of these moves again in future workouts!

Fitness Magazine’s Face of Fitness contest voting started again today. If you are on facebook, please take a minute to vote for me. I am a finalist, and winning the Reader’s Choice Award would make me eligible to win the grand prize. Vote Here. You can only vote from computers, not mobile devices. 🙂 BIG Thank You to anyone who takes the time to vote! If you don’t follow me on facebook yet you can like my page here: Melissa’s Facebook

Before my workout today, I went for a run with Jesse. We did 3.5 miles at an easy pace. Even though it’s cold, it’s nice to get outside and run in the fresh air. Also, the varying terrain increases the challenge of the run.

Have a great night!
Melissa

10 Minute Core Strengthening Workout

Hi Everyone!

Today I did the core strengthening workout in the video below. I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots. Today is Marie’s birthday, and there was no way I was going to turn down the birthday girls request to go for a run. 🙂

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

Tomorrow I will be sharing a more intense workout, so be sure to check back for that. Have a good night!
Melissa

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today it was really tough for me to get motivated to do my workout. I felt tired, and I really wanted to take a nap, or lay down on the couch and finish the book I am reading. Mentally I knew that if I could just get started I would feel better, and re-gain my motivation.

So I got up and went through this workout. Once I started moving I felt rejuvenated, and I wanted to keep going. As you can see by the goofy picture of me to the right I ended up having fun once I got myself going. I went through the workout three times, and then walked for 4 miles on the treadmill (while reading my book).

I feel very blessed that I have learned to understand how much better exercise makes me feel. It has an immediate physical, and mental impact on me. If you are able to find out what it is that motivates you, it makes it much easier to stick to your workouts. For me, exercise is inherently rewarding because I feel happy and energized after workouts. I feel stronger, and more capable of handling anything that might come my way. For you it may be the same, or your motivation might come from something different. It’s so important to find what works for you.

Today’s workout is challenging. It focuses on lower body (butt, thighs, legs), and core (abs, obliques, back). I use some weights, but this workout can also be done with body weight only. As always focus on form.

I hope you guys enjoy the workout, and find your motivation!
Melissa

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

Repeat 1-3X

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

Quick Full Body Tune Up: Home Workout

Hi Everyone,

Today was a great workout day for me. I ran, and I went through the workout that I have posted in the video below.

Today I ran a total of 8.1 miles. I did a 5K (3.1 miles) on the treadmill in 22 minutes and 28 seconds, and then I ran 5 more miles, which took an additional 40 minutes. I like to get longer runs in on Sundays. Typically I go outside and run, but I just couldn’t make myself go out into the cold today. On day’s like this owning a treadmill is very useful.

I also did pull-ups today. I did a set of 3, 2, 1, and 5. On the first three sets I focused on lowering myself slowly in order to build additional strength for pull-ups. It is easier to lower your body, than it is to lift it, so using this technique can help you increase your strength. I also did Australian pull-ups. My pull-up bar can drop down so you can hold onto it in a reverse plank, and then lift your chest to the bar. I have done this exercise in a few videos with my dip station (also called a reverse push-up), but I will be sure to film a new workout soon that incorporates this exercise.

I went through the workout below twice. If you aren’t able to get in a run, you can choose one of my cardio workouts, jump rope, or go for a walk.

I hope everyone has a wonderful evening. See you tomorrow with a new workout!

Melissa

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

Repeat 1-4X

1. Side Plank Hip Drop (right)
2. Side Plank Hip Drop (left)
3. Plank Heel Press
4. Cheek to Cheek Plank
5. Heel Tap Abs
6. Hip Lift
7. Runners Lunge
8. L-Leg Lift (right)
9. L-Leg Lift (left)

Hard Core Workout: Are you Really Strengthening Your Core?

Hi Everyone,

I did the workout below last night. As always the breakdown and video is at the bottom of the page. The focus of this one is tightening and toning your core. I talk about the importance of core strength all of the time. It’s an area that many people seek to see improvement, and it’s important for everything you do in life. Balance begins in your core, strength for lifting, proper running form and economy of movement. All of this (and more!) starts in the muscles of your abdomen.

The abdomen is made up of the rectus abdominis (the muscles that go up and down the center of your abs, that most people refer to as the six pack), the internal and external obliques (love handle area), the serratus anterior (which runs slightly below your pecs, over your ribs), and the transverse abdominis (think built in corset!) That’s only the front part of your core!

To get a full core workout you also need to work the hip abductors, adductors, hip flexors, lumbar spine, eractor spinae, and the diaphragm. Other muscles that play a smaller role in core stability include the latissimus dorsi, gluteus maximus, and trapezius. Core stability is required to protect your lower back, during all lifting activities.

If you have been following my workouts you have probably noticed how many different exercises I do for the core. To truly work the core, traditional situps alone will not get the job done. You need to exercise and engage a variety of muscles from your hips to your shoulders. You should challenge your balance and strength in a variety of different ways.

The other thing to keep in mind is that the muscles of your butt and legs affect the positioning of your pelvis. The picture below shows lordosis of the spine, which as you can see may cause your lower abdomen to bulge out. Working only the front of your abs will not work. You also need to exercise the muscles that support your back.

When you do a core workout, take a moment to think about all of the different muscles you should be working. Are you strengthening each of these areas? You can try my core workout below, or any of my other Core/Ab Workouts. Let me know if you feel a difference in your core strength!

Have a great day!
Melissa

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

Repeat 1-3X

1. Hanging Leg Raise
2. Jump Rope
3. Heel Tap Ab Hold
4. Hip Lift
5. Sumo Pushup
6. Leg Raise Plank
7. Jump Rope
8. Ab Pull with Stability Ball
9. Butt Pull with Stability Ball
10. Mountain Climbers
11. Side Lunge Kick (right)
12. Side Lunge Kick (left)

Burpee Blitz Workout

Hi Everyone,

Today’s workout is fun, but it is a challenge. How many times can you get through this workout? I did it once before cross country practice, but I am going to go through the challenge tonight and see how many times I can make it through.

Anywhere from 1-3X will give you a great workout. Form is always number one, so I am going to see if I can get through it three times with good form. If I start to lose my form I will either modify to make it easier, or I will reduce the number of rounds.

I will update everyone on the end results of this workout, so check back!

Enjoy!

Melissa

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

*Unless otherwise noted.

Repeat 1-3X, or complete as many rounds as possible for time. I will time my workout and share the number of rounds this evening.

1. 5 Burpees
2. 1 Leg Plank Pulse (right)
3. 5 Burpees
4. 1 Leg Plank Pulse (left)
5. 5 Burpees
6. 3 Way Plie Pulse
7. 5 Burpees
8. Leg Lift/Hip Lift
9. 5 Burpees
10. Side Plank Pulse (right)
11. 5 Burpees
12. Side Plank Pulse (left)

Core of the Matter Workout

Hi Everyone!

I did this workout last night. I really wanted to get in a great core workout, and this one hits all of the major muscles of your abdomen, obliques, and back. When Marie was working out with me the other day she commented on my core strength, and I told her that I incorporate core strengthening into all of my workouts. I firmly believe that a strong core helps protect your body, and is the foundation of all of your strength.

As a runner it is imperative that I maintain core strength so that my body can hold proper alignment during my runs. This doesn’t just help with speed, it also helps prevent injury. If you run and your alignment is off due to weak core muscles you are putting excess pressure on your back and knees. However, if you are able to maintain proper alignment running strengthens your back and knees. (I apologize if you have already heard/read me say some version of this same statement. I repeat it because it’s important.)

Core strength is also a requirement for safe weight lifting for the same reasons. So, let’s get to the Core of the Matter and workout! 🙂

Melissa

Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment.

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum.

or

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

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)

Target Area 3: Tight Abs

Hi Everyone,

This is part 3 of today’s workout. If you haven’t yet try: Target Area 1: Arms and Target Area 2: Lower Body. This is the core section. Having a strong core does more than give you sexy abs, it also helps prevent back pain and supports your postural alignment.

One of the guys on the cross country team asked me today why core work and stretching is so important. Answer: it helps you maintain proper alignment. This helps you in everything you do, and can prevent injuries. For runners it is especially important because running is a repetitive motion. That means if you have a misalignment in your back, hips, etc, you are putting undue stress on other joints (like your knees) over and over again. By strengthening your core, and keeping your muscles flexible and balanced you can help prevent these types of injuries.

Runners aren’t the only ones who suffer from postural difficulties so be sure to stretch, and keep your core and back strong!

Enjoy the workout!

Melissa

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

1. Knee Drop Plank
2. Cheeck to Cheek Plank
3. Bicycle
4. Full Flexion Leg Lift (Plough Pose in Yoga)
5. Temple Tap Abs
6. Handstand (this isn’t a rep exercise).

Workout Your Abs and Glutes at Home

Hi Everyone!

Tonight’s workout is full body, but emphasizes working your butt and abs. This incorporates moves that will challenge all of the different muscles in your core and glutes. It’s important to work your muscles from a variety of angles, so that you are using all of your muscles. Focus on using correct form, and getting the most out of each exercise and you should be nice and sweaty by the end of the workout. I also did a 4 mile run this afternoon with the girls from the cross country team.

I tried out two new recipes today, that I will be sharing. The first was an avocado curry chicken salad (yesterday I did the same thing with egg salad. Both were amazing!), and this evening I made a delicious pasta recipe with plenty of shrimp and vegetables.

I am trying to get back to eating primarily whole foods. Ideally you should know every ingredient that is going in to your meals, and you should limit processed foods. This isn’t always possible, especially if you aren’t cooking at home. When I do have the opportunity to cook I like to take advantage of it. Sometimes it helps to cook in bulk, so you have healthy leftovers readily available.

I have leftovers of both of the meals that I made today, and I baked eggs to have on hand for a quick and easy breakfast option. I have been getting a lot of questions about my diet so I will try to post more about what I am eating. So, check back tomorrow for my recipes!

Have a great night,

Melissa

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

Repeat 1-3X

1. Step Up Right
2. Step Up Left
3. Jump Up
4. Hydrant Reach (right)
5. Hydrant Reach (left)
6. Mountain Climber
7. V-Up
8. Bicycle
9. Kettle Bell Plank Lift (right)
10. Kettle Bell Plank Lift (left)
11. Russian Kick

5 Moves to Increase Core Strength: Melissa Bender Fitness

Hi Everyone,

I completed this workout last night. It’s a quick core toning workout. It focuses on working your core muscles from all angles, to help pull in your muscles, and provide support to your spine and back. Having a strong core will help you be a better athlete, and protect your from injury. Plus, a sexy stomach looks great!

Yesterday I also did a 5 mile run at an easy pace. Jesse and I coached out first cross country invitational yesterday, so we also got in plenty of walking during the event. We had gorgeous weather all day! I loved how the clouds looked, so I had to take a picture.

There will be a new workout today, so be sure to check back. If you’re having gorgeous weather like we did here, take advantage of it! Get outside and do something active. You can run, walk, hike, ride a bike, or even take one of my workouts outside.

Have a great day!
Melissa

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

Repeat 1-3X
Bonus: select a Cardio workout to do with this, or get outside and do a run.

1. Supergirl
2. Russian Twist
3. Camel Pushups
4. Temple Tap Abs
5. Seated Lift

10 Minute Total Core Toner: Full Length

Hi Everyone,

Last night I repeated one of my older workouts. We stayed busy all day, and got home much later than we planned so I was a bit crunched for time.

I decided to do this 10 Minute core workout, and then do a light run on the treadmill. I was reading on my kindle while I ran, so I actually ended up staying on longer than I planned, and did about 5.5 miles at an easy pace.

As you can see in the pictures above I decided to add a weight to the bicycle ab move. You can do it with body weight only, but I felt like having a little bit of an extra challenge. Also, I randomly decided on this top before I picked out my workout. It was a strange coincidence that I ended up wearing almost the same outfit during this workout!

Enjoy the workout!
Melissa

Max reps during each 20 second interval.

1. Plank Knee (right)
2. Plank Knee (left)
3. Leg Scissor
4. Bicycle (with or without weight)
5. Leg Lift
6. Hip Lift
7. Push Through
8. Hip Twist
9. Pushup
10. Mountain Climber

Core Construction:Tone Your Tummy

Hi Everyone,

Tonight’s workout is focused on increasing core strength. That means all of the abdominal muscles, and the muscles of the back.

Keeping your core strong helps support your posture, and gives you a strong base of support for everything you do. Plus, who doesn’t like having nice abs?

Earlier today I did an interval workout on the treadmill. I alternated walking, running, sprinting, and inclines. The entire treadmill workout took me 30 minutes, and I completed 3.63 miles in that time.

I hope that you all have a great night!

Melissa

PS I also posted a recipe for a Low Calorie Pumpkin Latte with Chocolate Whipped Cream so check that out! It’s delicious. 🙂

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

Repeat 1-2X

1. Mountain Climbers
2. Twisting Sumo Squat
3. Side Plank Leg Lift (right)
4. Side Plank Leg Lift (left)
5. Mountain Jumper
6. Flutter Abs
7. Stability Ball Backbend Situp
8. Table Pose Kick
9. Twisting Starfish Situp
10. Three Part Abs

If you want to add some high intensity cardio try this: 15 Minute HIIT Cardio or pick another cardio workout from the Cardio Tab

Shape Your Butt, Tone Your Abs Workout

Hi Everyone,

My video from yesterday finally uploaded! I don’t know exactly what happened, but I had to upload it to youtube twice before it would work! Everything is good now though. I guess that means there will be two videos today. 🙂

In addition to this workout I also ran for 30 minutes, and walked for 30 minutes on my treadmill. Jesse did a long run yesterday so I had plenty of time on my hands.

I like the quote on the picture above. “Some people dream of success, while others wake up and work hard at it.” Don’t just dream. Make your dreams a reality. Your actions (or in-actions) help sculpt your world. Don’t let life just happen to you. Go out and make the changes that will get you where you want. Take it one step at a time, and before you know it your goals will be within your reach.

Thanks to Beef from www.askbeef.com for creating that poster for me. He is actually a great example of going out and making the changes required to get you where you want to be. Check out his transformation story.

I hope you enjoy this workout. There will be a new one later today!
Melissa

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

Repeat 1-3X

1. Tabletop Dips
2. Full Squat
3. Heel Beats
4. Superman
5. Single Leg Extended Butt Drop (right)
6. Single Leg Extended Butt Drop (left)
7. Boat Tap
8. Leg Lift/Hip Lift
9. Double Love Handle Killers (right)
10. Double Love Handle Killers (left)

Want to add some cardio? Try this: Bombshell Fat Burn 10 Minute Cardio Burst

Low Impact Tummy Tightener

Hi Everyone,

I was super sick yesterday (yuck!) so Jesse taught the workout for me. He did a great job, and explained all of the exercises very well.

A little bit about Jesse, he has his Master’s Degree in Occupational Therapy. He is a very talented runner (I posted about his being accepted to our undergraduate school’s Hall of Fame for running). If you have any running questions for Jesse he is more than happy to answer them.

I am so happy to be feeling better again today! I hate being sick, but I am so glad that I listened to my body and got the rest that I needed so I could recover quickly.

I hope you guys have a great day, and enjoy the workout. There will be a new one with me today as well. 🙂

Melissa

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

1. Twister Abs
2. Tricep Leg Lift
3. Triangle Pushup
4. Bicycle
5. Quadruped Heel Press (right)
6. Quadruped Heel Press (left)
7. Hydrant (right)
8. Hydrant (left)
9. Side Plank Series (right)
10. Side Plank Series (left)
11. Delt Rotation

Target: Tummy Tightening

Hi Everyone,

I was joined by a special guest again today. Our guest is Michael Prest. You can follow him on twitter here.

Mike is training for an NPC Body Building Competition and is currently lifting 5X per week. Mike worked legs yesterday so we focused on abs today. We did plenty of cardio based moves to help burn fat, and strengthening/toning exercises for your entire core.

Mike started using my weight to do bicep curls, so I decided to try it out (as you can see in the second picture above). I was able to do a few curls with 65 pounds. Mike made it look much easier than it really was!

I hope you guys enjoy! There will be a new workout tomorrow so be sure to check back. Tomorrow is going to be an exciting day for me. I’m doing a photo shoot with Jeff Zoet, which should be pretty great.

See you guys in the morning!

Melissa

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

1. High Knees (timed)
2. V-Up
3. Mountain Climber (timed)
4. Oblique Hip Drop Twist (right)
5. Oblique Hip Drop Twist (left)
6. Superman
7. Weighted Oblique Drop (right)
8. Weighted Oblique Drop (left)
9. Frogger
10. Heel Tap Abs
11. Dive Bomber
12. Cheek to Cheek 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

Plank Your Way to Sexy Abs in 13 Minutes Real Time

Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.

I hope you guys enjoy today’s workout. Jesse is creating a running schedule for me so I will be sharing that on my blog as well.

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

Standing 10 Minute Ab Workout Real Time: Melissa Bender

Hi Everyone,

I filmed two new workouts today. The first workout is a 10 minute standing ab routine. The video is below. This is a nice workout that doesn’t require you to get on the floor, and has no traditional crunches. It will get you really sweaty, and workout your entire core without straining your neck.

The second workout I am uploading is a 10 minute hamstring, thigh, and butt workout. These tend to be the major areas people worry about as summer approaches. Both of these workouts still hit all of the major areas of your body, but they focus on strengthening and toning the muscles in the areas I specified.

I got to wear my new workout pants from bodyrock sport today! They are aptly called the “Melissa” pants. They are really comfortable, and very cute!

I hope you enjoy today’s workout!
Melissa

10 seconds of rest, 50 seconds max reps

Repeat 1-3X.

1. Squat Twist
2. Oblique Drop (right)
3. Oblique Drop (left)
4. Rotating Lunge (right)
5. Rotating Lunge (left)
6. Side Angle Reach (right)
7. Side Angle Reach (left)
8. Dancing Goddess Pose
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)