fat burn

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

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 Hi Everyone!

This workout kicked my butt! 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. 

Enjoy the workout! It made it into my new favorites list!
Melissa



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

Summer Body Fat Burn

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Hi Everyone!

It was gorgeous outside yesterday so we headed up to the State Park near us and took our workout outside. I love sunshine. Jesse and I followed the workout with a run. I did about 3.5 miles at an easy pace. Jesse did about 4 miles and did a fartlek run, incorporating sprints into his workout. 

This is a full body, fat burning workout. I incorporated sprints at the beginning and end of the workout. Other options include jump roping, or 30-60 seconds of high knees. 

Enjoy!
Melissa 


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

*Team Bender’s weekend challenge: add 5 reps to each exercise. 

Start: Sprint
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint

Repeat: 1-3X

Full Body Fit: Home Workout

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Hi Everyone!

This was my workout last night. It’s a fun full body workout. It was a nice challenge. My heart rate was up. This is a great fat burning workout, that helps you tone your muscles at the same time. 

Jesse and I also did a 3.59 mile run outside yesterday. The weather has been gorgeous so we took full advantage. I have so much more energy when the sun is in the sky. 

Today we did a 5.35 mile trail run with our friend Monty and I taught a 50 minute group yoga class. This isn’t the same flow I did tonight, but you may enjoy it: Yoga Body Burn. 

Enjoy the workout! There will be a new one tomorrow evening. 
Melissa

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

1. Lunge Kick Jump
2. Cheek to Cheek Plank
3. Criss Cross Leg Lift
4. Frogger Hip Thrust
5. Side Plank Heel Press (right)
6. Side Plank Heel Press (left)
7. Side Lunge Lift
8. Tick Tock Abs
9. Mountain Jumper
10. Crunch Twist

Bootcamp Update: Tuesday Night Workout

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Hi Everyone!
 

Tonight’s workout is uploading, but in the meantime I wanted to give you guys an update on the Boot Camp workout Jesse and I teach. We had a great class last night, and we did a tough modification of the Trial By Burpee workout that I posted Monday night.
 
The original workout video is below, but feel free to modify it and try out the Boot Camp version if you are up for a challenge! 
 
Instead of completing a certain number of reps for each exercise we turned it into an interval workout. We did 60 seconds per exercise, and 30 seconds per Burpee interval. There was no rest in between. The class completed 3 rounds, with a short water break in between each round. 
 
I averaged 7 Burpees per 30 second interval, so that means for the entire workout I did at least 126 Burpees total! I thought for sure I would be sore today, but I am feeling great! 
 
Be sure to check back for tonight’s brand new workout!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense). 

*You can set your interval timer to 6 rounds of 60/30 second intervals. 

1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

Trial By Burpee Workout

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Hi Everyone!

Today’s workout is quick and challenging! In between each exercise I completed 5 Burpees. It was a great way to get my heart rate up, and keep my body working hard. I round took me just under 10 Minutes. It can be repeated up to 3 times. 

This workout is a great fat burner, and all over toner. I definitely felt like I got in a full body workout. I only went through this workout once today, but I followed it with a 3.5 mile run outside. I am planning on doing a modified version of this workout in my bootcamp class tomorrow night. 🙂 

I hope you guys enjoy the workout. I am going to be sharing more about my competition experience, so be sure to check back! 

Melissa



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

Repeat 1-3X

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

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

Quick Fit Cardio

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Hi Everyone!

Tonight’s workout is a quick fat burner. Of course it is repeatable, so you can increase the rounds to increase the intensity and fat burning. It’s also an easy one to fit in if you are crunched for time! One round takes less than 8 minutes. 

I love short, intense workouts. I am going to be filming an intense workout tomorrow, so prepare to be a weekend warrior!

Enjoy,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals


1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees 
10. Elevator Knee Plank (left)

Get a Tight Body at Home: Workout

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Hi Everyone!

This was my workout last night. It is a full body workout. I worked my arms, legs, abs and back, while incorporating some moves to increase heart rate for the cardiovascular benefits. 

Decline Spiderman Plank

Tonight I am teaching a yoga class, so I won’t be able to post a new workout. There will definitely be a new workout tomorrow. I will also be posting another recipe, and my review of the protein muffin mix I tried out this week. So plenty of things will be up for all of you weekend warriors out there! Is there a recipe that you would love to find a healthy version of? If so, please take a moment to post in the comments section below, or tell me on facebook. I love trying out new recipes, and substituting things to create a healthier alternative. 

I hope that you all enjoy the workout! Have a great night!
Melissa

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

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Repeat 1-3X

*I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill. 

Cardio Burst, Fat Blast Workout

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Hi Everyone!

Tonight’s workout is a tough one! It’s an intense workout that alternates cardio burst moves with repetition based exercises. This is a great, and effective way, to build lean muscle while also burning fat. I love workouts like this because they boost your metabolism, and even if you are worn out, you also feel great when you are done. 

This workout took me just under 20 minutes to go through one time, and I followed it with a 30 minute run on the treadmill. I ran at a comfortable talking pace.

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

Beginner: 10 reps, 30 second timed intervals
Intermediate: 15 reps, 45 second intervals
Advanced: 20 reps, 30 second intervals

*High Knees and Mountain Climbers are timed intervals

1. High Knees
2. 1 Leg Lifted Bridge (right)
3. Mountain Climber
4. 1 Leg Lifted Bridge (left)
5. High Knees
6. 1 Leg Jumping Pushup (alternating legs)
7. Mountain Climbers
8. Heel Tap Abs
9. High Knees
10. Supergirl
11. Mountain Climber
12. Lunge to Warrior III (right)
13. High Knees
14. Lunge to Warrior III (left)

Follow with 30 Minutes cardio of choice (running, walking, jump rope) or Repeat

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!

Fitness Transformation: Workout 4 Interval Fat Burner

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Hi Everyone!

The workout video and breakdown are both below. 🙂 Josh is back for another workout as he continues his fitness transformation. I am already seeing improvements in his endurance! As soon as he was done with this workout he walked on the treadmill for 15 minutes. 

He has been working out every other day, repeating workout 1-3 in the Fitness Transformation series we have been doing. This was his first interval workout, and it provided the perfect challenge, but Josh pushed though it! 

I am getting really excited to repeat the fit test so Josh can see how much he has improved. 

I hope you guys enjoy the workout! 

I will see you tomorrow with a brand new one. 
Melissa

All Levels: Max reps during each 20 second interval, 10 seconds of rest between exercises

1. Squat Jump
2. Side Plank Lift (right)
3. Side Plank Lift (left)
4. High Knees
5. V-Up
6. Frogger
7. Lunge Kick (right)
8. Lunge Kick (left)

Repeat 1-3X

HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

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All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Hi Everyone!
 
Tonight’s workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it’s intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward. 
 
After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout. 


I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. 

Have a wonderful night, and enjoy the workout!
Melissa

*If you love the outfit check out www.Affitnity.com and like their facebook page: www.facebook.com/Affitnity.  You can get 15% off your total order with the code BenderFitness at checkout. 

 

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

5-Minute Energy Booster: Home Workout

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

Repeat 1-5X

1. Burpee
2. Heel Tap Abs
3. Surfer Jump
4. 3 Way Frogger
5. Cheek to Cheek Plank


Hi Everyone,

Tonight’s workout is a quickie. It can be done in as little as 5 minutes (if you only go through it one). It will give you a quick, but challenging full body workout, and a great energy boost. 

I have been fighting off a cold/sinus infection that has left me feeling really tired all week. I wanted to do a workout that would help bring up my energy. Also, this one will come in handy because I can pair it with any of my other quick interval workouts, like: Interval Exercise Challenge, 16 Minute Ab Fat Shredder, or 15 Minute Cardio Cut Up. There are plenty of other workouts this one could be paired with. 🙂

I also posted a recipe for a post-workout Raspberry Vanilla Protein Smoothie. 

I hope you all have a wonderful evening. I am going to get some sleep, and get over this cold!

Melissa


Endurance Building Fat Blaster Workout

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Hi Everyone,

This is the workout that I did last night. It took a while to upload so I wasn’t able to post it before I went to bed last night. (Remember, getting enough rest is just as important as your workouts!) So here it is now. As soon as I am done posting this, I will be filming my workout tonight. 

If you follow my facebook page you may already know my big news! I won Fitness Magazine’s Reader’s Choice Award! It was announced today, and I can’t express how excited I am about this! I am now a finalist for the grand prize!

I wish that I could put into words what this means to me. The support I received in entering this contest was amazing and humbling. People went out of their way to vote, and share the link for other’s to vote. Being in Fitness Magazine would be such a dream come true to me. I started this blog because I love fitness and health. I think it’s the best gift you can give someone. The chance to share that is something amazing. So thank you. 🙂

Enjoy this workout. I will be posting a new one shortly! This workout incorporates cardio, before, after, and throughout. It will help optimize fat burning, while sculpting and toning all over. It’s a full body workout. I really enjoyed it, and I repeated it twice. 

Melissa

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

Repeat 1-2X

Cardio: 1 mile, or 7-10 minutes of alternate cardio, such as jumping rope

1. Leg Series Right (with or without ball)
    30 seconds cardio
2. Leg Series Left
   30 seconds cardio
3. Ball Pull Abs or Frogger
   30 seconds cardio
4. Back Extension
   30 seconds cardio
5. Bulgarian Split Squat (right)
   30 seconds cardio
6. Bulgarian Split Squat (left)
   30 seconds cardio
7. Leg Raise Abs
   30 seconds cardio
8. 1 Leg Hip Thrust (right)
   30 seconds cardio
9. 1 Leg Hip Thrust (left)
   30 seconds cardio
10. Kettle Bell Swing
   30 seconds cardio

Cardio: 1 mile or 7-10 minutes of cardio of choice. 

Full Body Home Fat Burn

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

Repeat 1-3X

1. Side Step Up (right)
2. Side Step Up (left)
3. Plank Jack
4. Ball Pull Abs/Floor Pull
5. Ball Pull Butt/Floor Pull
6. Criss Cross Mountain Climber
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Knee Tap Squat Jump
12. Bicycle Abs


Hi Everyone! 

I hope you all had a fabulous Thanksgiving, and for those of you outside of the USA I hope you had a great Thursday!

If you follow me on facebook you already know that to start of Thanksgiving my sister and I did a 4.5 mile Turkey Trot run. We had a lot of fun, and I was incredibly proud of my sister. She ran that distance 5 minutes faster than she ever has before. That is a huge time drop! Afterwards, Jesse and I were blessed to be able to celebrate and have two Thanksgiving dinners. We had one with his family, and one with mine. I had a lot of delicious food. This is a picture of my (second) dinner. I had some turkey breast, my mom’s special recipe for lima beans, broccoli, brussel sprouts, sweet potato, asparagus, green bean casserole, and a little bit of stuffing and mashed potatos. It was delicious! 

I hope no one is stressing out too much over the calories they consumed. If fitness is your lifestyle one day isn’t going to make or break your results. Just eat healthy and return to your normal lifestyle. Today’s workout is a full body fat burner. Jesse and I followed it up with a 3.5 mile run outside. I repeated the workout twice. I will go through it one more time this evening. 

I hope you enjoy the workout!
Melissa

Ready for a run outside in the cold!

10 Minute Fat Burn: Body Weight Home Workout

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Hi Everyone,

Today’s workout was intense! I went through the workout three times, and ran 1 mile after each round. As always, the video, and breakdown of the workout are below. I feel great now, but it was a tough one! 
My workout today will work your entire body, and incorporates cardio throughout. I completed the rounds interval style, doing the maximum number of reps that I could during each 50 second interval, with a 10 second break in between exercises. This workout can also be completed by focusing on reps, instead of intervals. I ran 1 mile on the treadmill between rounds, but other cardio options include jump roping, or one of my cardio workouts. By the time I finished all three rounds I was covered in sweat, and knew I put in some great work! 
Enjoy!
Melissa

Sweaty After the Workout

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

After each round complete 1 round of Cardio or running. 

Repeat 1-3X. 

My Cardio Today:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

Fit Friday: Toned Tush Fat Burner (16 Minute Home Workout, Real Time)

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Hi Everyone! 

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR! 

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today’s run, and I will let you guys know how it goes. It’s important to remember that one bad day does not define your ability or your workout. It’s just motivation to push that much harder the next time! 

Yesterday I didn’t get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles. 

I hope you guys enjoy today’s workout. It’s a great fat burner, with plenty of glute sculpting exercises. 🙂 Have fun, and a Happy Fit Friday!

Melissa



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

Repeat 1-3X

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Hot Halloween Workout

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Hi Everyone,

I hope you all had a fabulous Halloween! My Halloween workout is finally finished uploading (6 hours later!) I hope you enjoy it! Even though it’s after Halloween, you can use it to help burn off any of that Halloween candy you may have eaten!

I chose a lot of moves based on Halloween costumes, and the rules of Zombieland. Don’t forget rule number one: Cardio! Before filming today’s workout I ran with the cross country team. I did 3 miles and a 600 meter stride (faster than race pace, slower than a sprint). When I got home I went through this workout. I had a good time coming up with Halloween inspired workout moves. Take a moment to imagine yourself as Buffy the Vampire Slayer, and put all of that energy into your workout. If you want some extra motivation you can always turn on an episode of the walking dead, and use the sound effects to keep you moving. 🙂 

I hope you guys have some fun with today’s workout. It’s still a nice full body challenge. I liked the Rockette kicks. I will definitely be bringing them back for a future workout. 

I posted a picture below of me in my Halloween costume. A lot of people thought that I was Sailor Moon, but I was actually Baby Doll from Sucker Punch. It was a fun costume! Feel free to share your costume pics on my facebook page. I also posted some fun pictures on facebook of Jesse in his Batman costume, and my sister’s dressed as Wilma and Pebbles Flintstone. 

I hope you had a fun Halloween! Enjoy the workout!
Melissa aka Baby Doll

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

1. Jump Rope or High Knees
2. Romanian Deadlift
3. Zombie Situps
4. Spiderman Push-ups
5. Superman
6. Ninja Jumps
7. Mountain Climbers
8. Rockette Kick
9. Walk the Plank
10. Back Bend

Repeat 1-3X