full body

Bikini Prep/Body Sculpt: Workout 14: Sculpt and Tighten Full Body Workout

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Hi Everyone!

This was my workout last night. We also taught a modified higher intensity version of this workout at our boot camp class tonight. 

This is a full body workout. I paired it with a 4 mile run on the treadmill. The temperatures here are still in the negatives so I haven’t been able to run outside. I am anxiously awaiting the arrival of warm weather!

I hope you enjoy today’s workout. I will see you tomorrow with a new one. 🙂

The Cardio Challenge is almost over, so be sure to get in your miles or minutes! Don’t forget to check in on: Facebook, Instagram or Twitter. 

Have a good night!
Melissa

10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Bikini Prep/Body Sculpt: 5 Moves of Doom: Workout 13

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Hi Everyone!

This workout is short, it only has five moves, but it is still an intense full body workout. I used a barbell and dumbbells during this workout, but you can also complete the moves with body weight only. If you want to use weights, but don’t have any at home consider using canned food or milk jugs filled with either sand or water. 

This workout can be repeated up to 4 times. Always listen to your body and maintain the correct form throughout. 

I am still behind on posting, so I should have 1 or 2 new workouts up on the blog today!

Have fun!
Melissa

Repeat 1-4X
*When using weights I typically have a goal range to ensure I am using proper form throughout the exercise. If you can easily make it to the top end of the range you are ready to increase the amount of weight you are using. 

1. Frogger Handstand Pushup
   -With Handstand 5-10 reps, without handstand 20 reps

2. Squat to Lunge with Weights
   -10-20 reps 

3. Weighted Temple Tap
   -10-20 reps (right and left=1 rep)

4. Side Plank Double Lift
   -10-20 reps per side (Right and Left)

5. Single Leg Squat to Jump Kick
   -10-20 reps per side (Right and Left)

Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

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Hi Everyone!

This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening. 

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself. 

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. 

Have a good night, and don’t forget to check in with your progress: Facebook, Instagram, Twitter. 

Melissa

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat

Bulgarian Split Squat Standing
Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes. 
Pendulum Squat: Knee and toes face forward as you lift your leg. 


Bikini Competition Prep/Body Sculpt Workout 3: Full Body Fat Burn

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Hi Everyone!

This is Workout number 3 of My Body Sculpt and Bikini Competition Prep Workout series. It’s a great workout that combines muscle shaping exercises with high intensity cardiovascular fat burning. 

I went through this workout twice, and Jesse went through it with me once. We were both dripping sweat by the end of the workout. 

For the Cardio Challenge, the first day of the month was a Wednesday, so I only got in half of my mileage for the week. I ran 11 miles from Wednesday-Saturday. I took Friday off because I was exhausted and needed a rest day. 

My mileage looked like this:
Wednesday: 4 Miles
Thursday: 4 Miles, and Leg and Belly Blast
Friday: Rest
Saturday: 2 Miles (2.0 Incline), 1 Mile (no incline) Plus 15 Minute HIIT and Burn Workout

Jesse’s total Mileage starting from Wednesday-Saturday was: 13.6 Miles. 

How are you doing with the challenge? Let me know on Facebook, Instagram or Twitter!

Have fun with this workout! I am getting ready to film a new one! 

Melissa

10/50 Second Intervals

Repeat 1-3X

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Bikini Competition Prep/Body Sculpt Challenge: Workout 2: 15 Minute HIIT and Burn

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Hi Everyone!

I was very excited to have two special guests during today’s workout. My sister, Kristen, and her fiancé, Jason joined me for another workout. They joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout. 

Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you. 

As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂

I have a great workout written for tomorrow! It’s a tough one, so get ready to sweat! I have also been staying on track with the Cardio Challenge. I will update you on my weekly mileage tomorrow. Don’t forget to check in! Seeing everyone’s progress with the challenges is very motivating. 🙂

Melissa
Facebook, Instagram, Twitter

PS If you are on facebook please take a minute to vote for Kristen and Jason in this photo contest by liking their picture: HERE. Kristen has a chance to win a great bachelorette party. 🙂


10/50 Second Intervals. 

1. High Knees
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Ropeless Jump
5. Lunge Jump
6. Plank Crunch
7. Mountain Climber
8. Angel Abs
9. Burpee
10. Windshield Wiper Plank
11. Squat Jump
12. Side Lunge Lift (right)
13. Side Lunge Lift (left)
14. Warrior 3 Lift
15. Warrior 3 Lift

Bikini Competition Prep/Body Sculpting Workout: Day1: Leg and Belly Blast

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Hi Everyone!

This is Workout #1 of my Body Sculpting/Bikini Competition Prep Workout challenge. It’s a quick workout that will get your heart rate up, and have you sweating. One round takes 15 minutes, and this one can be repeated up to 3X. 

I planned on repeating this workout, but my schedule was thrown off due to a nearly 2 hour commute home from work in a snowstorm. I followed one round up with a 4 mile run so I can stay on track with the One Month Cardio and Body Shaping Challenge. 

This workout combines lower body toning, with core tightening exercises. I used two 20 lb dumbbells in this workout, but you can use whatever weight you find challenging (or stick to body weight only). 

I hope you enjoyed day 1 of the Body Sculpting Challenge! See you soon with Workout #2. 

Melissa


PS Don’t Forget to check in with your progress along the way! Check In on Facebook, Instagram or Twitter. 

10/50 Second Intervals

1. Full Body Mountain Climber
2. Chair Rows
3. Russian Kicks
4. Bicycle V-Up (right)
5. Bicycle V-Up (left)
6. Burpee
7. Split Squat (right)
8. Split Squat (left)
9. Sit to Stand Hop (right)
10. Sit to Stand Hop (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Russian Twist
14. Side Plank Elbow Tap (right)
15. Side Plank Elbow Tap (left)

30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

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Hi Everyone!

This is Day 26 of the 30 Day Workout Challenge! This is a full body HIIT workout. One round takes 15 minutes, and it can be repeated. 

We are ending the year strong with the 30 Day Challenge, but I want to begin the New Year the same way! One of the goals of the 30 day challenge was to build consistency with your workouts, and create a healthy habit that you can maintain. Lets bring those healthy habits into the New Year. 

I will be doing two challenges to start the upcoming year off strong! The first will be an exercise challenge similar to this one, and the second will be a cardio challenge. You can choose to participate in one or both! 

For all of the runners out there the cardio challenge will be based on hitting a goal number of miles during the month. For non-runners the goal will be based on minutes. I highly recommend getting a notebook or calendar, or even keeping notes on your phone in order to keep track of your workouts throughout the month. 

If one of your goals is to lose weight or lose inches take your measurements and some before photos at the start of the challenge, and again at the end of the challenge. With consistency and healthy food choices you will be amazed at what you are able to achieve in a month! I would love to see your progress so feel free to share your results with me!

Enjoy today’s workout and don’t forget to check in on Facebook, Instagram, and/or Twitter! 

Melissa

PS I got a brand new competition suit for Christmas, so January is also the kick start to my brand new NPC Competition prep. If you are completing my last 12 week program, or joining me for this one I want to see your results!

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers


30 Day Challenge: Day 24: Full Body Sweat 15 Minute HIIT

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Hi Everyone!

This is Day 24 of the 30 Day Workout Challenge! Thanks for sticking with me! 

Today’s workouts is a full body workout routine. One round takes 15 minutes (Jesse and I have tons of holiday fun going on so it was only one round for me today). For this workout all you need is your body and a chair, step, or sturdy surface to step up on. 

Full body workouts are my favorite. A lot of research has supported the idea that multi-joint movements like you can find in this workout maximize the impact of your workout. Full body routines like this one can also support full body health, muscular balance and strength without over-training. 

Interval style workouts allow you to work at your own pace. If you keep track of your reps (a workout notebook comes in handy for this, or a note on your phone) you will be able to see the progression of your strength when you repeat this workout on a future date. Remember, go at your own pace. It should be challenging for you! Challenge creates strength, change and results. 

Enjoy the workout! I will see you tomorrow for Day 25!
Melissa


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


10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank 
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left) 

30 Day Challenge: Day 19: Dumbbell Interval Sculpt

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Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister’s Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!
Melissa

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)


30 Day Challenge: Day 16: 15 Minute Body Toning Workout (HIIT)

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Hi Everyone!

Sorry for getting this posted late! This was my workout last night. My sister and niece came to visit me so I got in a late workout yesterday. I didn’t miss my workout! This is Workout Day 16 of the 30 Day Challenge. 

This is a full body workout, and you will definitely work up a sweat! I alternated cardio moves with strength building exercises and completed the workout in 10/50 second intervals. The pacing of this workout helps to maximize calories/fat burned during the workout, while increasing your strength and endurance. 

I went through this workout once. I wanted to repeat it, but I didn’t have enough time last night. It can be repeated up to 3X if you have the time, motivation and energy! 🙂

The check-ins are still going strong, and I have started receiving some great progress pictures! Don’t forget to check in. It makes you more likely to stick with the challenge. You can check in on Facebook, Instagram or Twitter. 

Enjoy the workout!
Melissa

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck


30 Day Challenge: Day 15: Burpee Body Burn HIIT: 19 Minutes

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Hi Everyone!

Today’s workout was intense! It’s day 15 of the 30 Day Workout Challenge, and I wanted to go hard. 🙂 This workout will get your entire body working on high, with major fat burning. 

Prior to this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine! 

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn. 

I hope you all enjoy today’s workout! Keep checking in for the 30 Day challenge: Facebook, Instagram, Twitter. 

Melissa

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)


30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

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Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day. 

Remember, it’s never to late to make a healthy change in your life, so if you are just starting the challenge it’s okay! 

Today’s workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class. 

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow. 

I hope you all enjoy today’s workout! See you tomorrow for day 13. 🙂
Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger


30 Day Challenge: Day 7: Wedding Boot Camp

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Hi Everyone!

For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout. 

We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day! 

Kristen: 
Waist: 29 inches
Hips: 41.5 inches
Thighs: 35.5 inches. 

Jason: 
Waist: 44 inches
Hips: 46 inches
Biceps: 15.5 inches

Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments. 

The workout breakdown is below, and a full length version of the video will follow. 🙂
Enjoy the workout!
Melissa

PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!

Tutorial Video:

Full Length Workout:

*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. 
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections. 
Total time: 25 minutes.

1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)

*5 minutes cardio

6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger

*5 minutes cardio

11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank

Romanian Deadlifts
Jump Rope, Jumping Jacks, Jason was on the Treadmill
Jumping Jacks for Cardio
Plank
Post Workout Stretch

 

30 Day Challenge: Day 2: Full Body Fat Melting Workout

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Hi Everyone!

Today is Day 2 of my 30 Day Workout Challenge! The challenge is completing a minimum of 15 minutes of exercise per day for 30 days. 

Yesterday I did a 15 minute workout: Day 1: 15 Minute HIIT Core Fat. 

Today I did a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps. 

This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time. 

I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted. 

I was so motivated by seeing everyone’s check in posts for the challenge that I followed this workout up with a run on the treadmill. I definitely surpassed my goal of 15 minutes per day today. I got in a total of 43 minutes of exercise, and I feel amazing. Thank you guys for the motivation! 

Keep checking in here or on facebook, twitter, and instagram!

See you tomorrow!
Melissa

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)


Burpee Burn: Weekend Workout Challenge

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Hi Everyone!

I hope you all had a fabulous Thanksgiving! I don’t know if it’s an after effect of yesterday, or if this was a really tough workout, but this one was HARD for me! My thighs were burning like crazy! 

I am going to be posting workouts all weekend, so be sure to check back tomorrow for a new one. 🙂 I am also starting a month long exercise challenge for December. It’s a commitment to getting in a minimum of 15 minutes of exercise per day. During the holidays it can be hard to stick to your workouts, but it’s important to make time for your health all year long. Research has shown that most people put on weight over the holidays. Unfortunately the majority of people don’t lose that weight, and it starts to accumulate each year, which can result in an unhealthy proportion of body fat. If you’re up to the challenge let me know in the comments below, on facebook, or on twitter. 

Enjoy today’s workout and get ready to Burpee!
Melissa

PS I started this workout with a 1 mile run (7 minutes, 15 seconds) and finished it with another mile to cool down (8 minutes). You can substitute jump roping, walking, or cardio of your choice, or repeat the workout. 🙂

Beginner: 10 reps, 2 Burpees
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees

*Cardio Warm Up

1. Frogger
-Burpee
2. Jump Squat
-Burpee
3. Mountain Climber
-Burpee
4. Lunge Jump
-Burpee
5. Russian Kick
-Burpee
6. Surfer
-Burpee
7. Push-up Jack
-Burpee
8. Ninja Jump
-Burpee
9. Pendulum Hop
-Burpee
10. Low Jacks
-Burpee

*Cardio Cool Down

Jump and Tone Boot Camp

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Hi Everyone!

Jesse and I are back to teaching fitness classes two nights a week. Tuesday is Boot Camp, and Thursday is yoga. 

I have shared some of the boot camp routines we taught last semester:
Full Body Bender Boot Camp at Home
Bender Boot Camp

I have also been working on updating the tabs on my page. If you are looking for more yoga workouts you can find them here: Bender Yoga Workouts.

Today’s workout is a variation of the first boot camp class we taught this semester. There are several ways to do this workout:

1. AMRAP: Select a specific time limit that fits your workout schedule and repeat this routine as many times as you can in that time period. 

2. Intervals: 50 seconds max reps, 30 seconds of jump rope or high knees in between exercises.

3. Reps: Complete the routine for reps as I demonstrate in the video. 

In our class we completed intervals for max rep intervals, and we took them through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down. 

Have a great weekend!
Melissa



Repeat 1-3X

*After each exercise complete cardio of choice (jump rope or high knees). 

1. Burpee
2. Toe Tap Sit-ups
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Side Plank Reach Through (right)
6. Side Plank Reach Through (left)
7. Leg Series (right)
8. Leg Series (left)
9. Leg Lift Plank
10. Pendulum Squat

15 Minute HIIT: Quick Full Body Workout

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Hi Everyone!

It’s a HIIT day! 🙂

I love interval training, and this full body routine was fun. I was still tired from teaching a boot camp class the other night, but it felt great to get myself moving. 

I hope you all enjoy this routine. If you’re up for it repeat it 2-3 times. 

Have fun!
Melissa

Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Full Body Workout: Strengthen, Sweat and Run

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Hi Everyone!

This was my workout last night, and I really enjoyed this one. I came home from work feeling tired, took a quick nap, and woke up rejuvenated and ready to go!

I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. 

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!
Melissa

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

*Cardio 

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

Lean Muscle, Fat Blaster and Jump Rope Workout

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Hi Everyone!

Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up. 

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout. 

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout. 

Enjoy!
Melissa

PS I was in Beast-Mode today so I followed this up with a 4 mile run (at an easy pace) outside with Jesse. I did one round of each of the workouts below. If you aren’t running you can increase the number of rounds, or make it work with your schedule/routine. 

Repeat: 1-3 Times


Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

Full Body Fitness Makeover: Monday Night Workout

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Hi Everyone!

I am still easing back into working out. My ankle was sore yesterday and a bit this morning after my workout on Saturday so I decided to take a couple more days off. It’s not fun. I miss my workouts, but my priority is taking care of my health for the long term. I am planning a new workout for tomorrow. 

I did the workout below at the beginning of the year. Since then I have achieved several of my new years goals (competed in my first NPC bikini competition, ran my first Half Marathon, bought a house…) 

It’s time to set some new goals. 🙂 Any suggestions? 

I think I will be returning to the NPC stage, but I also want to train for a new fitness goal. 

Enjoy the workout. I look forward to being able to workout with everyone and share a new one tomorrow!
Melissa


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

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left