Yoga Stretch and Strength (20 Minutes)

Hi Everyone!

Today’s workout is a yoga flow. The video is below.

This flow is designed to build strength while sculpting long, lean, and flexible muscle.

My lower back was bother me for a few days from maintaining a seated position in a non-ergonomic, non-cushioned, wooden chair while I was working on my blog. (If you sit at a desk all day check out: Seated Office Yoga).

Extended Side Angle Pose

Prior to starting this workout I did some gentle yoga stretching for my back to make sure I hadn’t tweaked anything. Learning to tell the difference between injury, soreness and tightness is an important part of living a healthy lifestyle. Scientific studies have shown that people who practice yoga regularly are more likely to increase awareness of their physical health and even hunger signals!

If you’re interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It’s Ability to Increase Quality of Life.

I also included a few pictures below with the benefits/focus of some of the poses I used in this video.

I felt 100% better after my stretching, and fantastic after doing this yoga flow! I felt so good that I finished my workout with a 40 minute run outside.

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. 🙂

Click the link to get your own Gymboss Interval Timer!

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose:

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

Intense Full Body Workout: Real Time

Hi Everyone,

It’s Throwback Thursday so this is my throwback workout. I spent the evening at my sister’s house, and she cooked me a great dinner (I posted a photo on Instagram). I am using today as a rest day, and I will be filming and posting a new workout tomorrow.

For those of you who aren’t taking a rest day, this is one of my older workouts. This one ends with a…push-up challenge. Are you up to 9 different variations of push-ups? If you are new to push-ups, or just building your strength, challenge yourself to completing as many push-ups with good form as you are able to.

You can start out doing push-ups on your knees, and build up to a regular push-up. Once you have mastered that, progress to some of the alternate variations. With push-ups proper form is more important than the number of reps. One properly performed push-up is more effective than 5 with poor form.

Enjoy today’s workout! See you tomorrow!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50.

Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary)

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)
9. Jumping Jack Plank
10. Heel Tap Abs
11. Toe Touch Situps
12. Hip Twist
13. Frogger
14. Side Plank with Elbow Twist (right)
15. Side Plank with Elbow Twist (left)
16. Pendulum Abs

Pushup Challenge: 5 reps of each style of pushup

1. Spiderman
2. Walking
3. Chatarunga
4. Leg Lift (right)
5. Leg Lift (left)
6. Jumping Jack
7. Rolling
8. Decline
9. Supergirl

Sculpt & Sweat: 20 Minutes

Hi Everyone!

Yesterday I wanted to get outside and walk. The night was beautiful, the sunset was gorgeous, and we ended up walking a little bit over 4 miles.

I love HIIT, working hard and sweating, but sometimes it feels amazing to take it easy and focus on moving. It’s good for your body to have easier days, it allows you to recover physically and mentally so that you have the drive to push on your hard days. Physically walking is very beneficial for your body.

I have also posted a link to my 20 Minute Sculpt and Sweat Workout below. I will be sharing a new workout today, but it won’t be posted until this evening.

If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you.

Remember, modify moves until you are able to perform the harder variation with good form. 🙂

Enjoy today’s workout, I will be seeing you later!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer:
You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2X. Or complete the workout for reps as listed below.

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

Round and Sculpted Butt Stability Ball Workout (15 Minutes)

Hi Everyone!

Today’s workout uses a stability ball, and it is focused on sculpting and shaping a firm and round butt. If you don’t have a stability ball most of these moves can be performed without a ball. The ball adds an extra dimension of balance, and muscle activation. It’s good to change your challenges during your workouts.

In the video I completed the Curtsy Lunge alternating sides, and repeated it 2X in a row. You can do it this way, or choose to repeat one side at a time.

I went through this workout 1X and followed it by a 6.7 mile run outside with Jesse. On Sunday’s I am starting to incorporate a longer run day to help progress my speed and build my blood volume. We kept the mileage at 6.7 because it was a very hilly course. We tried a new route today, and it was hillier than anticipated so we cut down the mileage a little bit to keep the effort the same.

Remember to train smart and listen to your body!

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! 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.

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation.

The Strong Women tank (pictured above) is aligned with fighting domestic violence.

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code “fitness” to save 20% off your order at their website: www.ChaseInfinite.com/women.

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement.

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
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

Quick Full Body Workout: Burn, Sweat and Sculpt

Hi Everyone!

Today’s workout will work the entire body. One round takes 15 minutes, and it can be repeated up to 3X.

This workout utilizes movements that work your body from every angle. This helps create balance and strength in muscles that are often neglected in workouts. It also assists in keeping your body biomechanically sound so that it can work optimally.

I went through this workout 1X and paired it with a 5.6 mile run outside with Jesse. If I had done a shorter run (or no run) I would have increased my workout to 3 rounds.

As always, work to your own level! The more consistent you are the more efficiently your body will start to handle the workouts.

Have fun!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

Full Body Bender: Home Workout

Hi Everyone,

I have another throw back workout for you today. I will be filming a new workout tonight, but it won’t be posted until tomorrow.

This is a great full body workout. Be sure to warm up before the workout. I use weights for the last two exercises in this routine. Dumbbells can be used for the bent over rows.

The final exercise is a Good Morning. It is a great exercise, but only if you are doing it correctly. Keeping your back in the proper position during this movement is imperative for keeping you safe and reaping the benefits of this movement. If you aren’t sure about form substitute Supermans in place of this exercise.

To complete a Superman:

Start out in Prone (face down, on your belly) on the floor.

Lift both arms and legs out and up, contracting your glutes and keeping the core tight.

Have fun!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

Repeat 1-3X

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

***For an extra challenge add 2-5 minutes of jump rope or running in between each round.***

Fat Burn Body Toning: Shape and Sculpt

Hi Everyone!

I have another fun workout for you! This is a throwback workout. I was out of town for the weekend. We had a death in the family, so it was tough, but still great to see some of my extended family.

The first time I did this workout it 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 will let you know how long it takes me to do it this time!

I will be posting a new workout tonight. I’m excited to get back to it, and get moving. I got in a nice run while I was away, but that was the only chance I had to exercise.

I hope you guys enjoy the workout!
Melissa

PS I love to hear how your workouts are going, and see your progress! Let me know on: Facebook, Instagram, or Twitter. #BenderFitness

Click the link to get your own Gymboss Interval Timer!

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

15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn.

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. I was planning on repeating this 3X, but Jesse asked me to join him for a run. I switched up my plan and went through this 1X, paired with a 5.5 mile run outside.

This is a non-fitness related shout out, but one of my best friends (and former Swing Dancing partner! High School photo flashback alert!) developed a new app. He has been a huge support to me, and even designed the logo for my website. His app is a free investment game where you can win gift cards to different companies from sports wear to restaurants. You can check it out here: http://www.stock-up.biz If you have a moment and you like winning gift cards please check it out and support my friend. 🙂

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one.
Melissa

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

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

Quick Burn and Sculpt: Home Workout: Wedding Workout Series

Hi Everyone!

Kristen is back for her final workout before her wedding on Saturday! As you can see from the pictures above she has made great progress. She has improved her fitness and her body is showing the results.

Her final pre-wedding workout routine is posted below.

You can find Kristen’s other Wedding Prep workouts here:

–Wedding Boot Camp Tutorial (this one is a tutorial instead of a full length workout)

–15 Minute HIIT and Burn

–Bikini Prep Body Sculpt: 15 Minute HIIT

-Lower Body Challenge: All Around Workout

Kristen’s favorite Bender Fitness workout is the Lower Body Challenge: All Around Workout. She also did some running and walking. She ran a 5K in April in 29 minutes and 43 seconds. I am very proud of her for all of her hard work and accomplishments!

On Day 1 (December 18, 2013) Kristen’s Measurements were as follows:

Waist: 29″

Hips: 41.5″

Thigh: 35.5″

Kristen’s current measurements (June 3, 2014) are:

Waist: 26.5″

Hips: 38.5″

Thigh: 22″

Kristen’s favorite meal is breakfast. Every morning she starts her day with an egg white omelet with spinach, turkey sausage, and whatever veggies she has in the house (zucchini, peppers, tomatoes). Sometimes she adds feta for a little bit of extra flavor. Kristen works full time, and goes to school full time, so she loves the fact that it’s fast to make and it gives her energy to get through her morning.

I hope you guys enjoy today’s workout. We had fun, and we definitely worked up a sweat! It’s a full body routine that will get your heart rate up, build lean muscle, and boost your metabolism.

Hope you’re ready!

Melissa

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

1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump

Repeat 1-3X

*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.

Quick Sweat: 10 Minute Workout

Hi Everyone!

Today’s workout is a fun, but quick, challenge. One round takes 10 minutes so you can definitely fit it into your day. Feel free to repeat it and/or pair it with some cardio to increase the intensity of the challenge.

This routine is a full body workout, and uses body weight only. No Equipment? No Excuses. 🙂

I went through this 1X today, and did a 20 minute run outside. Yesterday was a long workout day for me, so today I kept it a bit lighter.

Jesse and I also started a simple stretching program today, which I will be sharing. It’s important to maintain flexibility. I will be posting our routine tomorrow so be sure to check back.

Have fun!

Melissa

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

1. Low Jack Tap
2. Down Dog Climber
3. Squat Jump
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Scissor Bicycle
9. Kicking Warrior (right)
10. Kicking Warrior (left)

Repeat 1-3X

Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder.
Press the foot toward the ceiling.

Full Body Sweat: 15 Minute HIIT (body weight workout)

Hi Everyone!

The Sculpted Abs Challenge continues. 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. I would have loved to repeat it a third time, and pair it with a run, but I didn’t have enough time.

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge!

Have fun!

Melissa

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

1. Sumo Squat Tap (right)
2. Sumo Squat Tap (left)
3. High Knees
4. Jump Kick (right)
5. Jump Kick (left)
6. High Knees
7. Mountain Climber Pushups
8. Table Top
9. High Knees
10. Russian Twist
11. Alternating Hip Thrust
12. High Knees
13. Hi-Low Table Kicks (right)
14. Hi-Low Table Kicks (left)
15. High Knees

Repeat 1-3X

***Jesse and I have been posting Sneak Peek Tutorial videos on Instagram***:
Sneak Peek Tutorial Alternating Hip Thrust:

Sneak Peek: Mountain Climber Push-ups

15 Minute Beach Body Breakdown Workout

Hi Everyone!

I hope you’re ready for a brand new workout! This is a full body workout. One round takes 15 minutes, and the routine can be repeated up to 3X. I went through this workout for time, but you can also choose to complete it for reps.

You can also pair this workout with the workout of the day from the 30 Day Sculpted Abs Workout Challenge.

I followed this workout with a 5.5 Mile run outside. This was our first day back from our long weekend in the Dominican Republic, and I was glad that it was sunny here!

At the bottom of this page I have posted two workout challenge moves that I posted from Punta Cana.

Have fun!

Melissa

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

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

1. Burpees
2. Rolling Ab Crunch
3. Lunge Jump
4. Burpees
5. Spiderman Plank
6. Goddess Squat/Side Kick
7. Burpees
8. Russian Kicks
9. Single Leg Warrior 3 Squats
10. Burpees
11. Rotating Side Plank with Leg Lift
12. Alternating Pistol Squats
13. Burpees
14. Leg/Hip Lift
15. In/Out Jumps

Complete as many Reps as possible in 5 minutes.

Complete 3 sets of 10-20 Reps.

Fifteen Minute Interval Fat Burn

Hi Everyone,

This is an Interval Fat Burning Workout. If you go through this workout once it will take around 15 minutes, but you can repeat it up to three times depending on how much time and energy you have.

This is an older workout. Jesse grandfather passed away a few days ago, and we had his funeral today. It has been a tough time for us, and it’s been an important time to focus on family and providing support to the people we love.

On a positive note, today is also my Mom’s birthday. We are going out for a celebratory dinner tonight. Tomorrow I will be back to blogging with a new workout. For today I’m glad that I have over 500 workouts on my blog to pick from. 🙂

I repeated this workout twice and the second time that I went through this routine I substituted jump roping for all of the cardio bursts. I also finished my workout by running a mile on the treadmill. I haven’t chosen my next 5K yet, but I want to improve my time.

I hope you all enjoy the workout, and have a great evening.

Melissa

Equipment: Gymboss Interval Timer

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

Repeat 1-3X

1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)

*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂

20 Minute HIIT: Sweat to Sculpt

Hi Everyone!

I hope you’re ready to HIIT It! This 20 Minute HIIT workout had me dripping sweat!

This workout utilizes movements that strengthen your entire body, while focusing on the Lower Body. I love compound movements which require you to utilize more than one joint to complete a movement. Compound exercises are one of the most effective ways to maximize the results of your workout.

As always, focus on form throughout the routine. If you need to stop and catch your breath or shake out your muscles that’s okay, just get back into the workout as quickly as you can.

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. 🙂

Enjoy!

Melissa

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

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Today got a bit crazy, so I didn’t have time to film a new workout. However, I went back and found this great 20 Minute Interval Workout that I have been wanting to repeat.

This workout is an intense 20 minute interval workout. I broke the workout 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 a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂 I will definitely see you tomorrow with a new workout!

Melissa

If you are joining me for the Lower Body 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. 🙂

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

Jumping Body Toner: 25 Minute Workout

Hi Everyone!

This is a fun and challenging workout! The Lower Body Challenge is going strong. Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here.

If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice.

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can.

I hope you enjoy this workout! Get ready for a repeat of the Lower Body Fit Test for the Tight and Toned Lower Body Challenge.

Melissa

Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes.

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

Full Body Bender: Home Workout

Hi Everyone,

This is a fun full body workout. It’s a throw back (I needed a rest day yesterday).

Don’t forget to warm up before your workout! For this workout, I warmed up by doing some jump roping to get my heart rate up a bit.

I repeated this workout 3X with 5 minutes of jump roping in between rounds to increase the challenge.

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

Melissa

Ultimate Body Weight Workout

Hi Everyone!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

Ultimate Body Weight Workout
Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
*Unless otherwise noted

1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
3. High Knees (timed)
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
6. Lunge Jump (timed)
7. Mountain Climber (timed)
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
9. Jump Squats (timed)
10. Runners Lunge to Balance/Warrior 3 (right)
11. Runners Lunge to Balance/Warrior 3 (left)
12. Pendulum Squat
13. Oblique Drop (right)
14. Oblique Drop (left)
15. Plie Jumps (timed)
16. Side Plank with Leg Lift (right)
17. Side Plank with Leg Lift (left)
18. 3 Part Abs
19. High Knees
20. Diagonal Lunge Reach
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

This is the original tutorial: