I hope you are ready to sweat! I have another throwback workout for you, our filming schedule is a bit off because we are traveling, but I will be posting workouts here all week. There will be some good new workouts for you too!
Today’s workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one.
This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!
Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.
I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.
I am also re-focusing on healthy eating. Jesse and I are traveling right now, which always makes eating healthy and working out a bit trickier. It’s definitely motivating me to get some new workouts filmed, and really get on track with my nutrition.
3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice.
PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.
I have a throwback workout for you today! Jesse and I are getting ready to go out of town so we didn’t have time to film a new workout last night.
This is workout #17 of my HIIT the New Year Hard Workout Challenge. This is a full body, cardio, fat burning workout. It’s intense and very effective. According to my heart rate monitor I burned 179 calories during one 15-Minute round of the workout (and that doesn’t include the after burn!)
If you have followed my first 30 Day Instagram Challenge all of the moves in this workout will be familiar to you. I just finished up a second Instagram workout challenge, so you will be seeing those moves in a new workout soon too!
During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in.
That said, if you need to modify some of the moves that’s okay. For example:
-Burpee you can skip the pushup, and do a plank instead.
-Lunge Jump you can step forward, and squeeze before switching legs, instead of jumping.
-Ninja Jump: step both feet forward into a low squat and squeeze to stand.
You want to work to your maximum potential, so do the hardest variation that you can handle. If you aren’t up to the hardest variation yet, put this one your list to repeat. As you grow stronger you will be amazed at what you can accomplish.
I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.
This is a full body workout. Be sure to warm-up before starting. A good warm-up improves the physical benefits you achieve during your workout.
Getting motivated for this one was tough for me. My sinuses/allergies have been going crazy due to all the rain and crazy weather we have been getting. I felt like it slowed me down a bit during today’s workout, but it still felt good to pushup myself and work up a sweat.
If you aren’t feeling 100% it can be tough deciding whether you should push through or take a rest day. If you have allergies or sinus problems you are most likely okay to work out. It is very important to listen to your body. I have a 5-Minute rule. If I really don’t feel like working out, I promise myself to at least push through 5-Minutes. If I really still feel bad I quit at the 5-Minute mark.
Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.
Typically, once I start working out I feel much better and want to keep going. How do you motivate yourself to workout on tough days? I got in my workout, but kept it to one round, and skipped my run. I also went to bed super early to give my body some time to heal.
Have fun with this one!
Melissa
Walk the Plank Tap
Seated Wood Chopper-Right
Seated Wood Chopper-Left
Plank Cross Tap
High Knees
Squat Jump
Lunge Lift-Right
Lunge Lift-Left
Burpee
High Knees
Hip Thrust-Right
Hip Thrust-Left
Down Dog Hop-Right
Down Dog Hop-Left
High Knees
Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice
I hope you’re ready to get sweaty! Today’s workout will definitely get your heart rate up! This is a full body HIIT workout.
During this workout, focus on maintaining your form for each exercise, while also pushing for maximum repetitions. The goal is to rest during each 10 second interval, and go hard during each 50 second interval. For motivation it helps to write down your number of reps. When you repeat the workout try to beat the number of reps you originally did. It’s a great way to motivate yourself to push hard.
I am off to work, but I hope you all have a great day! Thanks for joining me for today’s workout! I am planning to film a new workout tonight, so that should be up tomorrow.
Have fun!
Melissa
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Supergirl Push-up 2. High Knees 3. Hip Thrust 4. High Knees 5. Push-up Jack 6. High Knees 7. Hopper 8. High Knees 9. Russian Kicks 10. High Knees 11. Rotating (Sumo) Push-ups 12. High Knees 13. Balanced Heel Press 14. High Knees 15. Shoulder Tap Push-ups
Today’s workout is tough! Warm-up, grab some dumbbells, and get ready to sweat! This workout will work your core from every angle for a great sculpt, and includes high intensity fat burning at the same time. This is a great workout to bookmark for quick results.
During the High Knees Exercise your biceps are engaged in an isometric exercise (the joint isn’t moving, and your muscle length remains the same throughout the movement). My arms were burning like crazy from the challenge so I alternated between keeping my elbows flexed and extended.
Even though this workout is focused on the core, you are still getting full body benefits, and an all over fat burn. After completing the workout be sure to do a cool down and some gentle stretching.
Non-Fitness related: This weekend Jesse and I are in New York for my Uncle Dave’s memorial service. He passed away unexpectedly, and I miss him every day. He always shared my workouts and supported me. He called me the next Jack Lalanne. Every day he went above and beyond what he had to do to be kind to others. When I was leaving his house one day it was raining. He offered me an umbrella and I declined because I was leaving the state and wouldn’t be seeing him soon to return in. He explained that he always bought extra umbrellas so that any time someone left his house in the rain they could stay dry. In honor of my Uncle’s kindness I am encouraging everyone to go the extra mile with kindness, with no expectation of return. In those acts of kindness I know my Uncle’s legacy lives on.
Today’s workout is quick, but effective. It will get your heart rate up, help you work up a sweat, and burn fat in just 15 minutes!
I planned on filming a new workout today, but I was absolutely exhausted so I took the day off. I will be filming a new workout tomorrow when I get home from work. On Sunday I will be running in the Pittsburgh Half Marathon so I want to be sure I am well rested for this weekend.
I am running on Sunday with Shep (running coach/guru) and our friend Nicole. It is Nicole’s first half marathon, and I am excited to run it with her, and help her hit her goal.
Click the link to get your own Gymboss Interval Timer! 15 Rounds: 10/50 Second Intervals 1. Burpee 2. Hip Lift/Elbow Tap Side Plank (right) 3. Hip Lift/Elbow Tap Side Plank (left) 4. Tuck Jump 5. Pendulum Hop 6. Hip Thrust (right) 7. Hip Thrust (left) 8. Shoulder Tap Pushup 19. Sumo Squat Jump 10. Angel Abs 11. Frogger 12. Forward/Backward Lunge (right) 13. Forward/Backward Lunge (left) 14. Cross Donkey Kick 15. Hip Lift Hook Repeat 1-3X
This is a throwback workout! We are filming new workouts today. My dad made a surprise trip out this weekend, so I am a bit behind schedule with filming/posting, but Jesse and I got in a great run this morning.
This workout is a full body, fat burning workout. I was dripping sweat like crazy! As always, be sure to warm-up and cool down before and after the workout.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.
I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.
It has been a crazy week of work. Eating and making healthy food choices is harder for me when I am tired. My body looks for outside energy sources and craves higher calorie food options. Overall I was feeling “blah” and bloated going into this workout, but after doing it I felt so much better. Sometimes, when you least feel like working out your body needs it most.
Are you ready for today’s 20 Minute HIIT Workout? This is a full body workout that will keep your heart rate up, and your body burning fat during and after the workout.
This workout uses 20 different exercise moves. You will have 10-seconds of rest in between each exercise. Remember to always push yourself. You want to get in as many reps as you can during each 50-second interval.
My allergies are going crazy right now, so I was feeling very tired during this workout. At times I really struggled to push myself, but I kept going. Remember, if you need to take a break that’s okay! Just get right back into it as soon as you are ready.
It’s time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don’t need any equipment for this routine.
This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise.
Hi Everyone! Today’s workout is a different type of challenge! It utilizes movements that require strength and stretch your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat. I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate. Flexibility is also important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment. I followed one round of this workout with a 30-Minute run outside. Have fun with this one! Melissa
Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 *30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees 1. Dive Bomber 2. Heel Press Plank-Right 3. Heel Press Plank-Left 4. Runners Lunge to Warrior Stretch-Right 5. Runners Lunge to Warrior Stretch-Left 6. Single Leg Squat to Dancer-Right 7. Single Leg Squat to Dancer-Left 8. Side Plank Kick-Right 9. Side Plank Kick-Left 10. Forward Fold Lift-Right 11. Forward Fold Lift-Left 12. Down Dog Hop-Right 13. Down Dog Hop-Left 14. Knee Cross Side Plank-Right 15. Knee Cross Side Plank-Left Repeat 1-3X Optional: Pair with 30 Minutes of Cardio
Dive Bomber: Part 1
Dive Bomber: Part 2
Dive Bomber: Part 3
Heel Press Plank: Right
Heel Press Plank: Left
Runner’s Lunge to Warrior Stretch: Part 1
Runner’s Lunge to Warrior Stretch: Part 2
Single Leg Squat to Dancer: Part 1
Single Leg Squat to Dancer: Part 2
Single Leg Squat to Dancer: Opposite Side
Side Plank Kick: Part 1
Side Plank Kick: Part 2
Forward Fold Lift: Part 1
Forward Fold Lift: Part 2
Forward Fold Lift: Part 3
Down Dog Hop: Part 1
Down Dog Hop: Part 2 (For Modification Skip Part 3)
Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!
Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!
This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow.
I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine.
In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!
Have fun!
Melissa
Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50 *30-Second Cardio Burst of Choice Between Each Exercise 1. Temple Tap Abs 2. Superman & Push-up 3. Alternating Supine Bridge Knee Flexions 4. X-Jumps 5. Hip Drop & Side V-Up (right) 6. Tricep Dip & Plank 7. Side Lunge Squat & Leg Lift (right) 8. Lunge Jumps 9. Hip Drop & Side V-Up (left) 10. Spiderman Push-up 11. Side Lunge Squat & Leg Lift (left) 12. Jump Squats 13. Full Circles 14. Rotating L-Sits/Tables 15. Goddess Pose Lifts 16. Burpees Repeat 1-3X
Temple Tap Abs
High Knees (Cardio Burst)
Jumping Jacks (Cardio Burst)
Superman + Pushup: Part 1
Superman + Pushup: Part 2
Superman + Pushup: Part 3
Superman + Pushup: Part 4
Superman + Pushup: Modified Pushup
Alternating Supine Bridge Knee Flexion: Part 1
Alternating Supine Bridge Knee Flexion: Part 2
Alternating Supine Bridge Knee Flexion: Part 3
X-Jump: Part 1
X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2
Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1
Side Lunge Squat & Leg Lift: Part 2
Lunge Jump: Part 1
Lunge Jump: Part 2
Spiderman Pushup: Part 1
Spiderman Pushup: Part 2
Spiderman Pushup: Part 3
Spiderman Pushup: Part 4
Chair Pose: Modification for Jump Squat
Jump Squat: Part 1
Jump Squat: Part 2
Full Circles: Part 1
Full Circles: Part 2
L-Sit to Table: Part 1
L-Sit to Table: Part 2
L-Sit to Table: Advanced Modification
Goddess Pose Lifts: Part 1
Goddess Pose Lifts: Part 2 (Alternating Heel Lift)
Today’s workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.
For today’s workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it’s own, or pair it with the cardio video below.
We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together.
I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals.
Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On.
1. Sit to Jump Squat 2. Side Step Up Leg Lift (Right) 3. Side Step Up Leg Lift (Left) 4. High Knees Toe Tap Repeat 1-5X Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X
Quick Fit Cardio Workout:
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps -High Knees 30 second intervals Equipment: Dumbbell 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) Repeat 1-3X
This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!
You can do this workout on it’s own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X.
I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn’t even know she was capable of! I will be sharing more about her progress in a future post!
It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)
I hope you enjoy it!
Melissa
Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50 1. Surfer 2. Step Up with Kick Back (left) 3. Step Up with Kick Back (right) 4. Sumo Squat Twist
Repeat 1-5X. *If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Repeat 1-3X
This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness.
I repeated this workout 2X last night. It can be repeated 1-3X. You can also pair it with up to 30 minutes of cardio of choice.
We are filming some fun new workouts in San Francisco. I am working on getting them uploaded! You are going to see more workouts with Rose & Nicole. You can check in on Rose’s progress at: My Change for a Ten. We are working on the exercise and nutrition components of her fitness program.
I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!
Today’s workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.
When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse.
Hi Everyone! Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout! This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at. This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow. Have fun with this one! It’s a favorite of mine! Melissa
I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.
In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook. It helps others come up with new ideas!
Today’s Fitness Fashion is a sneak peek from Affitnity’s newest line. One of the perks of being an Ambassador is getting the latest fashion before it’s even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can’t wait to wear this week! It might sound silly, but new workout clothes motivate me to work out.
I am incorporating running back into my workouts. I have been skipping out on my cardio lately. As the weather is starting to warm up I am finding that my desire to run has been re-kindled. Sometimes you need a little break from something to remind yourself how much you enjoy it! I did a 4.15 mile run outside, but I wanted to share this throwback workout option. I filmed this one last summer.
You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.
Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed.
Additionally this workout will help you burn fat, and improve your overall fitness level.
Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.
I hope you enjoy this one! It’s tough, but a great challenge!
-High Knees (1 Minute) Jump Rope (or invisible jump rope) (2 Minutes) -Run (3 Minutes-Harder than race pace) -Burpees (2 Minutes) -Mountain Climbers (1 Minute) -Run (3 Minutes: Harder than race pace) -Jump Rope (2 Minutes) -High Knees (1 Minute) -Run (3 Minutes: Harder than race pace) Finish with a Cool Down
Alternate Workout Burst for those who do not run:
All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 1. Frog Hopper 2. Curtsy Lunge Twist (right) 3. Bicycle Abs 4. Curtsy Lunge Twist (left) 5. Jumping Jack Pushup
Hi Everyone! I hope you enjoyed yesterday’s 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight. If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles. Today’s workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below.
I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower). I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging. I hope you all enjoy the workout(s)! Melissa PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.
Equipment:Gymboss Interval Timerset for Max reps during each 50 second Interval, 10 seconds of rest between exercises. 1. Mountain Climber 2. Russian Twist 3. Frogger 4. Crunch & Tap 5. Russian Kicks 6. Temple Tap Abs 7. Plank Jacks 8. Heel Tap Abs 9. Donkey Kick 10. Hip Lift Repeat 1-3X Optional: Pair with 30 Minutes of Cardio
1. Reverse Pushup 2. Leg Raise 3. Ab Twist 4. L-Lift 5. Tick Tock Abs
Today is Day 5 of my workout schedule for the week: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) Day 3: 20 Minute HIIT Workout (Repeat 1-3X) Day 4: Yoga, Pilates, Bender Fitness Fusion, Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) I created a compilation video of the three workouts (below). All of the individual workouts are still available so you can mix and match. The new video combines them to make it easy for you to go straight through all three workouts. The total workout time is 40 Minutes. When you put it all together it is a great, full body workout to sculpt, strengthen and burn fat. Have fun with this one! I have brand new workouts coming your way. I changed the structure of the workout routines this week so you can all know what to expect. Let me know what you think in the comments or on my Facebook page. Melissa
Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating)
Part 2:Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 1. Butt Pull 2. Thigh Squeeze 3. Single Hip Lift (right) 4. Single Hip Lift (left) 5. Superman Glute Lift 6. Back Extension 7. Prone Elbow Twist 8. Pike 9. Reaching Situps 10. Ball Pass
Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump 1. Warrior III (right) -Squat/Lunge Jump 2. Warrior III (left) -Squat/Lunge Jump 3. Hydrant (right) -Squat/Lunge Jump 4. Hydrant (left) -Squat/Lunge Jump 5. Alternating Pistol Squat Hop (*Check the post above for modification) -High Knees 6. Angel Abs -High Knees 7. Side Plank Reach (right) -High Knees 8. Side Plank Reach (left) -High Knees 9. Down Dog Hop (right) -High Knees 10. Down Dog Hop (left) -X-Jumps 11. Plank Walkout -X-Jumps 12. Dips -X-Jumps 13. Decline Spiderman -X-Jumps 14. Side Plank Back Reach (right) -X-Jumps 15. Side Plank Back Reach (left)
Done!!!! Be sure to Cool Down and finish with some gentle stretching.
