core

10 Minute Abs: Full Core Workout

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Hi Everyone!

Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts). 

I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body. 

This routine is challenging, but fun. I added in some new exercises which I hope you enjoy. 

Today we did the Superhero 5k run. Jesse (AKA the Blue Power Ranger) won the race in 16 minutes and 48 seconds. 

Superhero 5K Winner: Jesse Bender (16:48)
Kristen hit her goal time!
Patricia did her first Stroller 5K and I coached her through it. 

It was a lot of fun for a great cause. I’m looking forward to training for my next 5K. I need a new PR. 🙂

I hope you all enjoy the workout and have a great day!
Melissa

PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂



Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50. 

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms. 
Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.
Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling. 
Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side. 
Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement. 
Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side. 
Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side. 
Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together. 
Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.  
Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels. 

Tighter Stronger Abs: 15 Minute HIIT Workout

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Hi Everyone!

This workout is focused on strengthening and tightening the core. When building a core workout it is important to remember to work your body from every angle. Each muscle works in a different plane of movement, so to effectively strengthen each muscle you need to complete exercises in each plane. 

I repeated this workout 2X yesterday (the video was actually my second time through). Jesse did this one with me. It’s a great core strengthening workout for runners to help them maintain form and help them maximize their speed and endurance when running. 

I paired this with a 2.6 mile easy paced run last night. The weather was to beautiful not to run, and it felt great to get outside and stretch my legs. 

If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Have fun!
Melissa


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

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X


Day 29: Cardio and Core/Plank and Burn

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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 23: Core Galore

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Hi Everyone!

Today’s 30 Day Challenge Workout is all about the midsection! This is a stability ball workout, but I have also posted an equipment free workout option below. 

I like variety in my workouts, so it was fun to incorporate the stability ball into tonight’s routine. Stability balls increase the balance challenge aspect of the workout, which in turn increases how hard your core works during each movement. Your stability and balance originates in the core. 

As soon as I finish writing this I will be hopping on the treadmill to get in 30 minutes (around 4 miles) of cardio. I am slowly building my running mileage back up to prepare for some races this spring and summer. I think it’s about time I went for a new running PR. 🙂

In other news…..
My very first giveaway starts at midnight tonight! 

Enter for your chance to win 1 of 5 Gymboss Interval Timers. 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 orTwitter. 

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

1. Low Ball Pull
2. 3-Way Situp
3. Butt Lift
4. High Ball Pull
5. Twist Crunch
6. Decline Pushup
7. Elevated Hip Thrust
8. Arch Tap
9. Ball Pass Hip Lift
10. Back Bend Situp
11. Butt Pull
12. Reverse Crunch
13. Decline Spiderman (right)
14. Decline Spiderman (left)
15. Ball Rotation

Repeat 1-3X

Alternate Equipment Free Workout:

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

Repeat 1-3X

30 Day Challenge: Day 18: Core/Ab Burn

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Hi Everyone!

It’s Day 18 of the 30 Day Workout Challenge! This workout is all about the core. I completed 30 seconds of cardio in between each round. My cardio of choice was mountain climbers, which was incredibly challenging on my arms, shoulders, and abs. If that’s to much for you substitute high knees or jump rope during each cardio interval. 

Mountain climbers, push-ups, and any exercises that utilize the Plank position are amazing for your core. Maintaining good form should always be the focus if you want the maximum benefits. 

Prior to doing this workout I ran 2 miles at a comfortable pace for some extra cardio. This routine can be repeated up to 3X. 

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

Equipment: Gymboss Interval Timer set for 10 rounds of 30/50

1. Heel Tap Plank 
*Cardio
2. Twisting V-Up
*Cardio
3. Side Plank Leg Lift (right)
*Cardio
4. Side Plank Leg Lift (left)
*Cardio
5. Down Dog Push-up
*Cardio
6. V-Up
*Cardio
7. Oblique Push-up
*Cardio
8. Elevator Plank (right)
*Cardio
9. Elevator Plank (left)
*Cardio
10. Temple Tap Abs

Repeat 1-3X

30 Day Challenge: Day 18: Exercise Tummy Tuck (No Surgery Required)

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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!

Welcome to Day 18 of the 30 Day Workout Challenge!  I was planning on filming a new core workout last night, but I had a birthday party to go to and I ran out of time. When I get home from work today I am going to try to film the new core workout plus the new Day 19 workout. 

Remember if you can’t wait for the new workout to be posted you can always pick one of the workouts from my last 30 Day Challenge HERE. 

I hope you guys enjoy the workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!




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

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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


30 Day Challenge: Day 6: On the Mat: Core Training for a tighter Midsection

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Hi Everyone!

Welcome to Day 6 of the 30 Day Challenge! I had a very busy night so I behind on posting. The new workout for day 6 won’t be up until sometime after I get home from work tonight. 

I know many of you are getting up and doing the challenge before work so this is an alternate workout (or a bonus workout if you want to combine it with the new one this evening!)

This workout doesn’t require any equipment, one round takes about 10 minutes, and it can be repeated up to 3X or combined with 20-30 minutes of cardio of your choice. 

Have fun, and don’t forget to check back for a brand new workout video tonight!
Melissa

PS I love feedback on how the challenge is going for you so be sure to let me know or share your photos with me on Facebook, Instagram orTwitter. 

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

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

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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: Workout 22: Leg and Core Toning Workout

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Hi Everyone!

This was my workout last night. It’s a full body workout, 1 round takes 15 minutes (feel free to repeat it for a longer workout!) I used a barbell (75 lbs total weight) for the workout, but I also demonstrate body weight variations in the video. 

I was very tired yesterday. I am still feeling better, but it sometimes takes a little while to get back up to full speed after being sick. I kept it to one round because I didn’t want to over do it. 

I started this workout by running an 800 (.5 miles). I did 2 minutes at a 7 min/mile pace, 1 minute at 6:30 pace, and 30 seconds at a 6 min/mile pace. It felt great to get moving. 

You can substitute jump rope, high knees, or this 5 Minute Cardio Workout if you aren’t able to run. 

The entire workout can be repeat between 1-3X. 

Enjoy! I teach a yoga class tonight. I will be filming a new yoga video soon. 🙂

Melissa



10/50 Second Intervals

Repeat 1-3X

*Cardio

1. Plank Crunch Squat (Deadlift)
2. Lateral Burpee
3. Reverse Plank Scissor
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Warrior (Single Leg) Deadlift (right)
7. Warrior Deadlift (left)
8. Down Dog Hop (right)
9. Down Dog Hop (left)
10. Ninja Jump
11. High Knees
12. X-Jump
13. High Knees
14. X-Jump
15. High Knees

Repeat or Cool Down

Down Dog Hop


Bikini Prep/Body Sculpt: Workout 21: Tighter Tummy Sculpt

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Hi Everyone!

Last night’s workout is focused on sculpting a tighter tummy. A strong core is imperative to a healthy lifestyle. Your core impacts the biomechanics of your entire body. 

One round of this workout takes 15 minutes. If you want to increase the intensity you can incorporate 30-45 second intervals of jump rope or high knees between each exercise. 

I paired this workout with a 4 mile run. I kept the pace at 8 minutes per mile. I am looking forward to incorporating some speed work in the upcoming weeks. I will be posting all about it so be sure to check back! 

Also, don’t forget that the next 30 Day Challenge starts on Saturday. I am planning on posting some nutrition tips and meal ideas along with the challenge. It’s very common for people to struggle with the dietary side of things. I do not eat 100% clean all the time, but as my next NPC bikini competition comes closer I will certainly be focusing on nutrition a bit more. 

Enjoy the workout!
Melissa 

10/50 Second Intervals
Repeat 1-3X

1. 3 Park Abs
2. Temple Tap Abs
3. Crescent Plank (right)
4. Crescent Plank (left)
5. Heel Tap Abs
6. Angel Abs
7. Plank Crunch
8. Russian Twist
9. Elbow Tap Hip Lift (right)
10. Elbow Tap Hip Lift (left)
11. Boat Lift
12. Slow Mountain Climber
13. Leg Scissor
14. Tricep Leg Lift
15. Cheek to Cheek

*I paired this workout with 30 minutes of Cardio. 


Belly Fat Burn Workout and 30 Minute Yoga Flow

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Hi Everyone! 

Happy Valentine’s Day! I didn’t get my workout in (yet!) today. I just got home from work and Jesse and I have dinner reservations and a fun evening planned. If I have time to film tonight I will get it posted early tomorrow. If I don’t I will be completing one of my favorite fat burning workouts: The Belly Fat Burn Workout. 

The video is posted below. I also included a 30 minute yoga flow video if you scroll to the bottom of this post. Thursday nights I teach an hour long yoga class. This isn’t the same flow that I taught this week, but it’s a good one. Don’t let the main image scare you. If you’re not ready to get upside down you don’t have to. 🙂 I demonstrate some movements you can use to build the strength necessary for Crow/Crane pose. The main difference between Crow and Crane (for any yogis out there that are wondering) is the arm position. In crow pose your elbows are bent allowing for some of the weight of your lower body to rest on the back of your arms. In crane pose the arms are straightened and support less weight, requiring you to lift through your core to raise the hips toward the ceiling. 

Crane Pose
Crow Pose



I hope you all have a great evening and enjoy the workout(s). There will definitely be a new workout posted tomorrow. 🙂

Melissa

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

*Timed Cardio Burst between each exercise

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank

 30 Minute Yoga Flow:

Bikini Prep/Body Sculpt Challenge: Tighter Midsection/Core: Workout 12

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Hi Everyone!

This workout is all about core. This is a great workout to tighten your midsection and pull in the waist. I used a dumbbell for two of the exercises, but that is optional. All exercises can also be completed with body weight. 

I did this workout last night. Tonight Jesse and I teach a boot camp class. We will be doing a variation of the Plyo Cardio Fat Burn workout I posted yesterday in class. We will complete 3 rounds. Typically I create a brand new workout for my Boot Camp classes, but I really enjoyed this one and I think it’s a great way to start off a new semester. 

Have fun with this one! 
Melissa

PS Don’t forget to check in after you complete your workout for the day! Facebook, Instagram, Twitter

Max reps 50 seconds, 10 seconds rest between exercises. 

1. Crunch & Tap
2. Temple Tap Abs
3. Wheel Pushup
4. Russian Twist
5. Leg/Hip Lift
6. Spiderman Plank
7. Scissor
8. Elbow Tap Hip Lift (right)
9. Elbow Tap Hip Lift (left)
10. Cheek to Cheek
11. Heel Tap Leg Lift
12. Starfish V-Up
13. Reverse Plank
14. Boat Leg Lift
15. Hip Lift Twist

Bikini Prep/Body Sculpt Challenge: Plank Your Way to Sexy Abs: Workout 10

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Hi Everyone!

This is a fun workout, that incorporates several different plank variations to strengthen and tone your core. I also included some great cardiovascular moves to increase the challenge and promote fat burning. 

This is an older workout, but I will be repeating it today. I also have two brand new videos to upload. It was a busy weekend so I am a bit behind on my posting. I am working on getting both videos up today. 

If you are building up to a plank the variations may be difficult. That’s okay! Start out by holding a plank, or side plank for as long as you can until you build up to 1 minute. As your core strength and stability increases you will be able to move on to the variations. Pay attention to form. Plank is one of the most beneficial exercises you can do for your core when it is done correctly. 

Have fun! I will see you later with a brand new workout. 🙂
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

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

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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

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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 Workout Challenge: Day 29: Total Tummy Toning Workout

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Hi Everyone!

This is Workout Day 29 of the 30 Day Workout Challenge! This workout is all about toning the mid section. It was a tough one for me! I was feeling the workout from Day 28. 

Core is one of my favorite areas to work because it gives you strength, proper form and improved endurance for all of your other exercises. This is a challenging series, because it utilizes all of the muscles that make up the core. You will notice that you use your core in every plane of movement to maximize the muscle recruitment. 

I have enjoyed the 30 Day Challenge so much that I will be hosting another challenge: One Month Cardio and Body Shaping Challenge. 

I hope you enjoy the workout today. Thanks for joining me!
Melissa

10/50 Seconds Intervals. 

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank


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

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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 23: Core Galore 16 Minute Interval Workout for a T…

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Hi Everyone! 

This is workout #23 of the 30 Day Workout Challenge! One round takes 16 minutes, and it’s a great challenge! I really felt the burn during this one. 

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees. 

Often people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength. 

I hope you all enjoy the workout!
Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

30 Day Challenge: Day 20: Belly Fat Banisher Ab and Fat Burn HIIT (15 Minutes)

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Hi Everyone!

This is Day 20 of the 30 Day Workout Challenge! This workout is focused on burning fat, and toning the mid-section. One round takes 15 minutes, and can be repeated. 

I followed this up with a 1 mile walk on the treadmill. I was feeling a little bit tired today, so I listened to my body and kept the total workout a little bit lighter.  I felt great after getting in some exercise, and my energy improved a lot. 
I have really enjoyed jumping rope lately so I chose that for my cardio bursts today. Other options include: high knees, mountain climbers, froggers, jumping jacks and jump squats. Varying the cardio bursts will change the intensity of the challenge. 

Enjoy the workout! I’ll see you tomorrow for Day 21!
Melissa

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope