Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bende…

Hi Everyone!

Today I repeated my Cardio 15 Minute High Intensity Interval Training workout. I forgot how intense this one is!

I am super excited that I kept track of my reps, because I was able to see how much I have improved since then! I was able to improve my number of reps on each exercise. If you have done this one in the past keep track and see if you can improve. If this is your first time, write down your reps (quickly!) during the 10 second rest breaks so you have a reference to compare to in the future.

I didn’t re-film the video tonight because Jesse was going through it with me, but I will in the future so you guys can see how I am progressing and becoming more fit.

Also, check out: AskBeef.com where I made a guest video appearance, and offered some alternate ways to do some of my favorite exercises. He has a great site, and it was an honor to be a guest.

As always the break down will be below, and I will post my old reps, and new reps so you can see the difference. I also ran 2 miles at an easy pace today.

Check back later, I am going to be interviewing NPC Physique competitor Michael Prest about his recent win.

Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. The number of reps I did today is in blue. My original reps are in red. I am very excited, because I have seen some significant improvement in my muscle endurance and in my cardiovascular ability.

1. High Knees 155
2. Jump Kick (right) 25 to 35
3. Jump Kick (left) 25 to 37
4. 3 Way Double Mountain Climber 24
5. High Knees 150
6. Squat Jump 25 to 34
7. Mountain Climber 107
8. Lunge Jump 18 to 28
9. Lunge Kick (right) 12 to 20
10. Lunge Kick (left) 15 to 21
11. High Knees 152
12. Surfer 21 to 32
13. Burpee 6 to 9
14. Low Jacks 40 to 50
15. Pendulum 60 to 82

Fat Burn Body Toning: Shape and Sculpt Real Time Video

Hi Everyone!

I have another fun workout for you! This workout took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I threw in a couple of new moves, that I will definitely be doing again.

I also did a 5 mile run with Jesse this morning, so I got in some extra cardio. We ran at a comfortable talking pace.

Tomorrow I will be sharing an update from Marie. She has remained on a bender to improve her fitness, life and health. If you’re on a bender tweet me BenderFitness with the hashtag #onabender and let me know. 🙂

I hope you guys enjoy the workout!
Melissa

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

Repeat 1-2X

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Metabolism Wake Up Call

Hi Everyone,

I’m back! I apologize for not being able to film my workouts the past few days. I am helping my mom move, and have been super busy. While my mom was working today I filmed this workout, and then Jesse and I went for a 5 mile run. We are planning on going through this workout one more time together this evening.

Today’s workout is a great metabolism booster. It’s a full body workout, that will help you strengthen and tone your entire body, while incorporating some cardio into the workout. You should be sweaty by the end of this one!

I hope you guys enjoy the workout,
Melissa

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

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

Fat Burn Body Sculpt

Hi Everyone!

This was my workout from last night. It is a super sweaty workout, that mixes cardio with body shaping. I alternated 20 reps of 5 different exercises with 1 mile on the treadmill. If you don’t have a treadmill you can do this workout as your cardio: 8 Minute Cardio Fat Stripper or you can jump rope, speed walk, or do high knees.

As I mentioned in my post Running Made Me Cry…How I Became a Runner I want to improve my 5K time so I am running some extra miles and adding in some quicker paces.

I really enjoyed this workout. It was a nice challenge, that got me super sweaty. It was a nice challenge.

I hope you guys have a great day!
Melissa

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

1. Step Up (right)
2. Step Up (left)
3. Hip Lift
4. V-Up
5. Cheek to Cheek Plank

Run 1 Mile or 8 Minute Cardio Fat Stripper

1. Hydrant (right)
2. Hydrant (left)
3. Squat
4. Bicycle
5. Walking Pushups

Run 1 Mile or Cardio

1. Standing Side Crunch (right)
2. Standing Side Crunch (left)
3. Tricep Dip
4. Superman Twist
5. Forward Fold Lift

Run 1 Mile or Cardio

Dripping with Sweat Full Body Workout Real Time: Melissa Bender

Hi Everyone,

Tonight’s workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He’s an endurance athlete and the muscles of his abs and butt were quivering after this workout.

Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult.

This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It’s a fat burning, body shaping workout, and one of my tougher ones.

As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength.

I hope everyone has a great night!

See you tomorrow,

Melissa

Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises.

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

Exercises 1-5: Timed Intervals

1. High Knees
2. Ninja Jump
3. Side Squat Hop
4. Frog Jump
5. Mountain Jump

Exercises 6-10: Reps

6. V-Up
7. Side Crunch (right)
8. Side Crunch (left)
9. Superman
10. Leg Lift with Heel Taps

Exercises 11-15: Timed Interval

11. Jumping Jacks
12. Burpees
13. Lunge Jumps
14. Romanian Deadlift (form is the number one focus!)
15. Elevated Jump Ups

Exercises 16-20: Reps

16. Angel Abs
17. Side Plank Hip Drop with Elbow Tap (right)
18. Side Plank Hip Drop with Elbow Tap (left)
19. Down Dog Leg Lift (right)
20. Down Dog Leg Lift (left)

Calorie Torching Home Workout Real Time: Melissa Bender Fitness

Hi Everyone,

This was my full body workout for today. I went through this workout twice. This evening I will either go for a run, jump rope, or go through this workout one more time. I haven’t decided which one appeals to me most yet.

It took me 14 minutes and 30 seconds to get through this workout one time. I tried out some new ab exercises, and found them to be a nice challenge.

I have been having so much fun hula hooping lately that I am thinking of doing a bonus video of a hula hooping workout routine. 🙂

I hope everyone has a good night. I will see you tomorrow with a brand new workout.

Melissa

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

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Fitness…Not Just For the Ladies

Hi Everyone!

I hope you all had a great weekend! The Bender household was very busy (in a good way!), but we are back to our regular schedule now.

I wanted to take a minute to say that my workouts aren’t just for the ladies out there. Men can get really great results with these workouts. Jesse is a runner, but he does my workouts for his strength training, to increase his VO2 Max and fast twitch muscles, and to get the definition that he wants. The lean muscle mass that he gains through these workouts doesn’t slow him down, but provides postural strength and muscle endurance for long distance running. Plus he looks darn good!

The video below is an older workout, but it is one of my favorites. My friend Tony is a body builder and he found this workout very challenging. At the end of the video you can see Tony and Jesse having a grand old time during the workout.

There will be a brand new video today so be sure to check back!

Melissa

1. 1 leg jumping pushups: every pushup = 1 rep.
Beginner: 15
Intermediate: 20
Advanced: 25

2. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

3. Squat jumps
Beginner: 15
Intermediate: 20
Advanced: 25

4. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

5. 1 leg squat right
Beginner: 5
Intermediate: 10
Advanced: 15

6. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

7. 1 leg squat left
Beginner: 5
Intermediate: 10
Advanced: 15

8. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

9. Sumo pushups: 1 pushup=1rep
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

10. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

11. Bow pose kicks
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

12. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

13. Leg Lift/Hip Lift/Toe Reach combo (3 part abs)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

14. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

15. Side plank drop leg lift (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

16. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

17. Side plank drop leg lift (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

18. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

Intense 8 Minute Cardio Fat Stripper Real Time

Hi Everyone,

This is the first part of my workout today. It’s the second part if you count the pushup challenge that I did before this.

This section of the workout is only 8 minutes long, but it’s very intense! I did it interval style, so maximum reps during each 50 second interval, with 10 seconds of rest between exercises. I found the pulsing lunge jump to be especially challenging today. My thighs burned like crazy!

I am posting each section of this workout separately to make it easy to mix and match with other workouts, or for when you’re in a hurry and need a quickie. I will also upload a full length version of this workout.

Good luck!
Melissa

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)

5 Minute Cardio Butt Blast: Melissa Bender Fitness

Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time?

Enjoy the workout! There will be a new one up today!

Melissa

All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.

20 Minute Full Body HIIT (full length video): Melissa Bender Fitness

Hi Everyone,

Here is the compiled video of my workout today! I am also uploading each 5 minute segment to youtube, for easy mixing/matching for future workouts.

This is a full body, interval workout. There is a cardio section, abs, arms, and butt. I was sweating like crazy! As with all of my interval workouts the point is to do as many reps as you can in each 50 second interval. You get 10 seconds of rest between each exercise.

As always, listen to your body during this, and all workouts. This is a full length video so you can see the number of reps I do. I use a 10 pound kettle bell at one point in the workout, and two 10 pound free weights.

Also, be sure to check out some of the changes I have made to the page. Don’t forget to start using www.benderfitness.com to get here. It will be the permanent domain name soon.

See you tomorrow!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

Round 1: Cardio

1. In/Out Squat Jump
2. Step-up (right)
3. Step-up (left)
4. Warrior 3 Touch Down
5. Jump Up

Round 2: Abs

1. Half Get up/Crab Reach (with 10 lb kettle bell)
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-up

Round 3: Arms

1. Rolling Pushups
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Round 4: Legs/Butt

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

HIT 15 Min Cardio Cut Up Full Length

Hi Everyone!

This workout is actually from last night. I had upload issues yesterday, and my beautiful niece’s birthday party to attend so I couldn’t spend all day at the computer waiting for this video to finish. It’s here now though!

I thought this one was a lot of fun! I love these quick tough workouts, that burn a lot of fat, but you can always fit it in your day. Also, you can double it up if you have time. Do them one after another, or split it up and do one in the AM and one in the PM.

I did it twice in a row, and Jesse joined me for the second round. I was super sweaty by the end of it!

There will be another workout later today, so be sure to check back.
Melissa

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.

I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.

1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Tummy Fat Blaster

Hi Everyone,

I am back! I have been super busy this week, putting in lots of running mileage. It’s been gorgeous and hot this week. I did some trail running, a nice 7 mile loop, and our normal 3.5 mile run.

This week I am planning more home workouts/videos. So be sure to check back!

Also, another reminder my website name is changing: www.benderfitness.com or www.melissabender.com will soon be the only way to access this site, so please get used to typing in that address. Also, if you enjoy the workouts be sure to subscribe on my blog and/or youtube page.

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

Melissa

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

Warm-up: Jump Rope 5 Minutes

1. Burpee
2. V-up/Crab Reach
3. Low Jack Frog Jump
4. Oblique Drop with Elbow Touch (left)
5. Oblique Drop with Elbow Touch (right)
6. Temple Tab Abs
7. Weighted Pushups
8. Warrior 3 Lift (right)
9. Warrior 3 Lift (left)
10. Sumo Squat

Repeat: 2-3X

Cool-Down: 5-15 minutes Jump Rope

AB Fat Shredder Home Workout: 16 minutes (full length)

Hi Everyone!

This was my workout tonight. It only took 16 minutes, but it was an interval workout so it was tough! This one hits every area of your core, and has plenty of cardio for fat burning. Start burning off any fat in the lovehandle/muffin top areas. Hopefully I will feel this one in my abs tomorrow!

I was getting very frustrated with jump roping in this video. I couldn’t maintain jumping without hitting the curtain, the carpet, or stepping on my rope so eventually I switched out the jump rope for high knees. I wanted to keep in the high knees aspect because that movement helps work the lower ab area.

Fitness Magazine’s best blog contest is running for two more days so if you haven’t voted yet please take a minute to do so now! Click Here to Vote! Or you can vote by clicking on the badge in the upper right hand corner of my page. You need to register on Fitness Magazine’s website, but it’s free and only takes a minute!

Thanks everyone! Have a great night! New workout tomorrow evening!

Melissa

Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period

1. Jump Rope
2. Oblique V-Up (right)
3. Oblique V-Up (left)
4. Leg Lift Toe Touch
5. Temple Tap Abs
6. Jump Rope
7. Cheek to Cheek Plank
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Heel Tap Abs
11. Jump Rope
12. Tricep Leg Lifts
13. Bicycle Abs
14. Scissor Reach
15. Angel Abs
16. Jump Rope

Sweat-acular Workout! Melissa Bender

Hi Everyone,

As you can see in the picture above (and in the running shots from the video) this workout had me seriously sweaty! I filmed the video and then did the workout, and Jesse decided to get some shots of my cardio bursts in between. 🙂

Jesse did this workout with me, so we alternated 5 minute intervals, and 5 minute cardio on the treadmill. He started out running, and I started out with the reps. You can do it either way, I promise you will feel it!

The entire workout takes 30 minutes (including the cardio) if you are doing it one the advanced level. Obviously I was running on the treadmill (8.5 or 7 min. miles), but you can also jump rope, do high knees, jumping jacks or split up one of the cardio burst workouts.

Try it out, and let me know what you think!
Melissa

Beginner: Max reps during 30 second intervals, 3 minute cardio bursts
Intermediate: Max reps during 45 second intervals, 4 minute cardio bursts
Advanced: Max reps during 60 second intervals, 5 minute cardio bursts

1. Small Plie Jumps
2. Standing Leg Series (left)
3. Standing Leg Series (right)
4. Forward/Backward Lunges (left)
5. Forward Backward Lunges (right)

Cardio Burst 1

1. Heel Tap Abs
2. Leg Circle (left)
3. Leg Circle (right)
4. Bicycle Abs
5. Up/Down Dog

Cardio Burst 2

1. 3 Way Mountain Jump
2. Side Plank Leg Lift (left)
3. Side Plank Leg Lift (right)
4. Spiderman Pushups
5. Flip Flops

Cardio Burst 3

Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

Hi Everyone,

I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. It’s a full length video so that you can hear my interval timer go off (in case you don’t have your own!)

Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.

Enjoy the workout, and be sure to check out parts 2 and 3.

Melissa

Bombshell Body Workout

Part 1: Cardio Fat Burn

Length: 10 minutes

All levels: max reps during 50 second intervals, 10 seconds of rest in between.

High Knees
Mountain Climbers
Low Jacks
Russian Kicks
Squat Jumps

REPEAT

Part 2: Bombshell Butt
Part 3: Bombshell Abs

Win the Cellu-fight! Melissa Bender Fitness

Hi Everyone,

Today’s workout has a lot of Burpees so I wanted to take a minute to talk about why Burpees are so beneficial.

Burpees work your trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. This exercise can be a full cardio workout if you complete 15-30 minutes of Burpees. However, it also offers a strengthening aspect that you don’t find in all cardio workouts. Burpees tone your muscles, and increase your flexibility. They also offer intense fat burning benefits. In addition, they can improve your cardiovascular functioning, and your endurance for other activites (like running).

Another bonus, they are FREE and you can do them ANYWHERE!

They are difficult, but you will grow to love them, and get better at them with practice. Plus, there are 5 other exercises in this workout as well. That means you have something to look forward to in between the burpees.

Also, we decided to name today’s workout “Win the Cellu-fight” because it made the back of my thighs and my glutes burn! That isn’t easy to do, it’s the most difficult area for me to work. So if you struggle with cellulite in this area this workout will help because it includes fat burning, and muscle toning in those difficult to work areas.

Enjoy!

Melissa

Win the Cellu-Fight!

Beginner: 10 reps of each exercise

Intermediate: 15 reps of each exercise (except burpees)

Advanced: 20 reps of each exercise (except burpees)

Warm-up: 25 Jumping Jacks

1. 1 leg squats (half of your reps should be on your left leg, half on the right)

2. 10 Burpees

3. Superman

4. 10 Burpees

5. Left Leg Series (with or without the ball, check the video for variations)

6. 10 Burpees

7. Right Leg Series (with or without ball)

8. 10 Burpee

9. Ab Lift with Hip Twist

10. 10 Burpees

Cool Down: 25 Jumping Jacks

Yoga Fusion Fat Burn: Melissa Bender Fitness

Hi Everyone,

Today’s workout is a bit different. It combines high intensity cardio with full body yoga, and some strength training moves. It’s a very dynamic workout that will help you burn fat and get all-over toning.

I’m going to tell you a little secret. I didn’t feel like working out today! I actually found today’s workout to be more challenging than normal. Jesse and I completed it in 21 minutes. I added clips to today’s video of Jesse and I doing today’s workout together. I was very tired today, but I pushed it, motivated myself to workout, and I am glad I did. J

I found a recipe online for a healthy version of chocolate peanut butter cupcakes. I am going to try it out (hopefully tomorrow!) and if it’s good I will share the recipe.

Motivate yourself to do this workout. It’s really great for you, and I promise you will work every inch of your body.

Melissa

Yoga Fitness Fat Burn Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds for timed exercises

Advanced: 20 reps, 60 second for timed exercises

Note: You go through the entire sun salutations series one time each for exercises: 1, 4 and 7. The way it is demonstrated in the video is one rep. This series works every muscle in your body and you will feel it.

1. Sun salutation

2. High knees (timed)

3. Tap and twist abs

4. Sun salutation

5. Jump kicks (timed)

6. Burpees

7. Sun salutation

8. Surfer (timed)

9. superman

Fat Free: Melissa Bender Fitness

Hi Everyone,

Today’s workout is structured a little bit differently than previous workouts. Every other exercise is cardio. For each cardio exercise you are going for the maximum number of reps you can in the time allotted. You can use a stop watch or interval timer. If you don’t have either of those then go for reps on the jump squats, and estimate the high knees.

The jump squats were especially difficult for me today. My legs were tired, but on the last set I pushed myself to do 5 more jumps than I did the previous rounds.

For today’s workout repeat the entire set twice, or go through once and do 30 minutes of cardio (running or jump rope). There are a few new exercises, so be sure to have fun with this one!

I will be posting a great recipe later tonight so be sure to check back! It’s Jesse’s birthday so I cooked something special!

Melissa

Fat Free Workout

Beginner:

10 reps

30 seconds: high knees and jump squats (Max reps in the time)

Intermediate:

15 reps

45 seconds: high knees and jump squats

Advanced:

20 reps

60 seconds: high knees and jump squats

1. Transverse Plank (reach right, reach left=1 rep)

2. High Knees

3. Leg Thread

4. Jump squats

5. Side Plank with Knee (right)

6. High Knees

7. Side Plank with Knee (left)

8. Jump Squats

9. Sleeping Crab

10. High Knees

11. Tricep Leg Lifts

12. Jump Squats

Sabotage Fat Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout is called the Sabotage Fat Workout. It is going to give you some serious fat and calorie burning that will last throughout the day!

I was talking to someone today who feels like people around them are judgmental and want to sabotage their fitness plans. Unfortunately, this can be a common thing. Some people feel that because you are living a healthy lifestyle you are judging them if they aren’t making the same choices you are. I really hope that’s not true. If you find yourself doing that please stop because it’s not going to do you or anyone else any good.

On the other hand, if you are experiencing this hold strong. If people get upset because you order grilled chicken and veggies instead of a burger and fries it isn’t your problem. They may say “don’t do this, I love you just the way you are.” The second part of that statement is great! They should love you just the way you are. However, you also need to love yourself, and being healthy is a way to give to yourself and those around you. Being healthy means you have more energy for the ones you love. Don’t feel guilt-ed into making bad decisions.

Also, keep up the water challenge! I have had at LEAST 8 glasses of water every day! I love to hear how you’re doing, and what you’re experiencing. J

Enjoy today’s workout.

Melissa

Sabotage Fat Workout

Reps:

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25-30 reps

1. Sit-up Side Plank (alternating sides)

2. Mountain Climber

3. Square Squats

4. High Knees

5. Sumo Pushup

6. Jump Squats

7. Leg series (right)

8. Leg Squeeze (right): 10 squeezes

9. Mountain Climbers

10. Leg Series (left)

11. Leg Squeeze (left): 10 squeezes

12. High Knees

13. Side to Side Squat

14. Jump Squats

Turkey Gobbler Fat Burn Melissa Bender Fitness Workout

Hi Everyone,

I just finished today’s workout. I have some new exercises mixed in for you. For today’s workout make sure you focus on form. Don’t forget, it’s better to do pushups from your knees with a flat back and good form, than to do a full pushup with a sway back.

Also, for the pendulum ab exercise, keep both shoulders on the floor as you rotate your legs. If this means you can’t drop your legs all the way to the floor that’s fine. J You will still be working your core, and back.

I finished today’s workout with 15 minutes of jump roping, and 2 full sun salutations to stretch everything out. If you don’t know how to do a sun salutation check out my very first blog post/youtube video for instructions.

The workout today took me exactly 16 minutes to complete the advanced version of reps. If it takes you longer (or shorter!) don’t worry about it. As long as you are using proper form and pushing yourself you are getting a great full body, fat burning workout.

I just read an article that said the average Thanksgiving meal is over 3000 calories! So if you are in the USA be sure to amp up your workout intensity this week, and try to make healthy choices (say yes to those vegetables!)

Enjoy the workout, and have a happy holiday!

Melissa

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Warm Up: 2 minute Cardio Burst (high knees, jump rope, or 2 full sun salutations)

1. Sumo pushups

2. Plié jumps

3. Rock the boat twist

4. Double Mountain Climber

5. Bridge Series (right)

6. Bridge Series (left)

7. Surfer Jump

8. Side plank ab twist (right)

9. Side plank ab twist (left)

10. Jesse’s squat jumps

11. Pendulum Abs

12. Donkey Kicks

Beginner: 5 minute cardio burst

Intermediate: 10 minute cardio burst

Advanced: 15 minute cardio burst