full body

At Home Body Tone

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Hi Everyone!

I did this workout last night, but it’s been another busy day so this is the first chance I have had to post the breakdown!

Along with this workout Jesse and I did a long run. We went to a local park and did a 10 mile run. It felt great, and I couldn’t help but think back to when I first started running and I could barely go two blocks without stopping. I have said this before, but I think it’s really important to take time to appreciate how far you have come. This is especially true if you feel like you have plateaued, or you aren’t getting results as quickly as you want to. Instead of being frustrated and unhappy, take a moment to give yourself credit for what you have accomplished so far. 

Today I took it easy with my workout. I ran a mile, and walked 2 miles. Tomorrow there will be a new workout. 🙂 

See you tomorrow!
Melissa


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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

15 Minute Body Weight Interval Workout: Home Fat Burn

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Hi Everyone!

Tonight we changed it up a bit, and Jesse got out from behind the camera and led the workout. 🙂 It’s a high intensity, fat burning workout. This workout uses no equipment, and only takes 15 minutes, but you will feel the burn!

Interval workouts maximize your fat burning capacity, so it is as beneficial as doing steady state cardio for 2-3X as long. Plus, your metabolism remains boosted for hours after the workout. HIIT (high intensity interval training) workouts are on of the best ways to burn fat and maintain lean muscle. 

I hope you guys enjoy Jesse and the workout! See you tomorrow!

Melissa

All Levels: Max reps during each 50 second interval. Repeat 1-3X. 

1. Frogger
2. Lunge Jump
3. Superman
4. Spiderman Pushup
5. High Knees
6. Heel Tap Squat Jump
7. Hip Lift
8. Leaning Pushup
9. Bicycle Abs
10. Mountain Climbers
11. 1 Leg Hip Thrust (right)
12. 1 Leg Hip Thrust (left)
13. Pendulum Squat
14. Running V-Sit
15. Burpee

Summer Body Fat Burn

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Hi Everyone!

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

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

Enjoy!
Melissa 


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

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

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

Repeat: 1-3X

Full Body Bender Boot Camp at Home

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Hi Everyone!

I have been MIA a bit this week because I have had a million and one things on my to-do list. I needed a good workout today, and this did it! I was feeling a bit “off” and unmotivated today. Maybe I’m tired, or maybe it’s the cold weather that refuses to leave, but I felt better after working out. 

This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. 

I found this workout challenging, and I hope you do too! 

Melissa



All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

or

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep. 
Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout. 
Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep. 

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise. 

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. 

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side. 

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side. 

Burpee: When jumping push up through the heels to spring toward the ceiling. 

Burpee: Jump up and reach as high as you can each and every time. 



Speedy 10 Minute Body Toning Workout

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Hi Everyone! 

It’s been a busy night for me! I got home from work and then headed straight over to the college where I teach Boot Camp and yoga. 🙂 It was a Boot Camp night, and Jesse and I put the class through a tough workout! We did a variation of the Summer Ready Tummy Workout. For the class we started and ended with Burpees, and did the entire sequence interval style. We went for maximum reps during each 60 second interval, with 20 seconds of high knees between each exercise. We repeated the entire sequence twice, with a short rest in between. 

It was a great workout, and no one left the room without being covered in sweat (myself included. I posted a picture on my facebook page)!

In other fabulous news you can check out an interview with me on Fitness Magazine’s Website!!!! I won the reader’s choice award thanks to all of you! You can check the article out, and read about the other finalists here: Fitness Magazine: Face of Fitness

Tonight’s workout is a quick challenge. One round takes around 10 minutes. I incorporated weights, and compound movements to increase the challenge and burn. 🙂

Enjoy and I will see you tomorrow with a brand new workout!
Melissa



*10-15 reps per exercise. Repeat 1-3X. 

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)



*This is the basic workout that we did in our Boot Camp Class Tonight. We added one minute of Burpees to the beginning and ending of the workout, and completed it interval style (instead of the repetition version in the video). It was a great burn!

Full Body Fit: Home Workout

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Hi Everyone!

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

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

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

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

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

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

Bootcamp Update: Tuesday Night Workout

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Hi Everyone!
 

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

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

Click the link to get your own Gymboss Interval Timer!

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

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

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

Repeat 1-3X

Trial By Burpee Workout

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Hi Everyone!

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

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

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

Melissa



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

Repeat 1-3X

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

Fit 2 Sweat Workout and NPC Bikini Contest Results Update

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Hi Everyone!

Today’s workout is posted below. It’s a fun one that should definitely get you sweating! I was planning on repeating it this evening, but Jesse and I went for a run instead. The temperature is back up into the 50s and we wanted to take advantage of it. 

Yesterday was my first NPC bikini competition! If you have been following along with my blog you know that I have been training for this competition and sharing my journey and workouts here. I will be posting more about the competition over the next few days, possibly even some video of the actual competition. 🙂 

It was a great experience. I have had several people ask me along the way if it was possible to prepare for a bikini competition without working out in a gym. 

I have to say the answer is yes! I came home with two trophies yesterday! I won 2nd place in Bikini Open Class B, and 3rd place in True Novice Bikini Class A. 

I will be writing more about the experience tomorrow. 🙂 I hope you have a great night! 
Melissa

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

1. Side Squat Jump
2. Mountain Climbers
3. Knee Drop Plank
4. Hip Lift
5. Deep Squat (with or without weight)
6. Russian Kicks
7. Knee to Elbow Plank Cross
8. Temple Tap V-Up
9. Lunge Jump Kick
10. Burpee

*Bonus:
11. Chair Twist
12. Hanging Leg Raise

Repeat 1-3X

Fit at Home Workout

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Hi Everyone,

Tonight’s workout is for the entire body. It will help tone, and burn fat at the same time. I repeated this workout twice, and ran 1 mile in between the rounds to add a little bit of extra cardio. 

Jump roping is always another good cardiovascular option to get your heart pumping. If you don’t have a jump rope you can substitute high knees. 

This week is going to be a bit hectic. My first NPC competition is on Saturday, and that means scheduling lots of appointments after work (nails, spray tan, etc). 

I will keep you guys posted on how everything is going. 🙂

I hope you enjoy the workout!
Melissa

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

1. Jump Rope (60 seconds)
2. Weighted Squat Twist 
3. Mountain Climber
4. Back Extension
5. Jump Squat
6. Heel Tap Leg Lift
7. Frogger Pushup
8. Super Starfish
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)
11. High Knees

Repeat 1-3X

Full Body Sweat: Home Workout

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Hi Everyone,

Tonight’s workout definitely made me work up a sweat! It’s one that I will be repeating in the future. This is a good fat burner that will help tone, shape and tighten your entire body. Plus it’s fun! 

Today I posted a link to all of the workouts in Month Two of my prep for my very first bikini competition. I also included links to some of my meal prep, as I have had a lot of questions about my diet lately. 

I followed this workout with a 30 minute run on the treadmill. I got in 4 miles at a comfortable talking pace. 

I hope you all enjoy the workout! It was a busy day for me! I also posted two videos that I filmed last night: the Stronger Core and More Workout and a How To Video for some Yoga Arm Balances. 

Have a good night,
Melissa

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

Repeat 1-3X

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

Static/Dynamic Body Sculpt: Abs and Arms

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Hi Everyone,


Tonight’s workout uses a combination of static and dynamic exercises that will focus on toning and sculpting your arms and abs. The combination of isotonic and isometric exercises provides a versatile challenge for your body that will help increase muscle endurance and strength. You may find that you are surprised by which exercises you find the most challenging!

I enjoy switching my workouts, and seeing how my body adjusts to the new demands. Not only does this keep workouts fresh and interesting, but it allows your body to develop a new skill set. Every challenge you present yourself teaches your body something new. 

After this workout Jesse and I went outside for a run. The weather was in the 60s again, but the forecast is calling for it to drop back into the 30s. We took advantage of the weather and got in 3.5 miles at a comfortable pace. 

I hope that you all enjoy the workout! I will see you tomorrow with a new one. 🙂 I am teaching yoga tomorrow evening, so I will try to get it posted before class. If I don’t I will post a link to one of my older workouts on my facebook page: www.facebook.com/MelissaBenderFitness
Have a great night!
Melissa



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

1. Burpees
2. 1 Minute Plank
3. Angel Abs
4. Reverse Plank
5. Tricep Dips
6. Extended Supine Stretch
7. V-Up with Hip Lift
8. Left Side Oblique Plank 
9. Left Hip Drop
10. Right Oblique Plank
11. Right Hip Drop
12. Up Dog
13. Dive Bombers
14. Flat Back
15. Prone Heel Taps
16. Burpees

Ultimate Body Weight Workout: Full Length

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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

PS Fit Fashion today is from www.Affitnity.com. If you like it, remember to use the code BenderFitness at checkout to receive 15% off. 


 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: 

Tight Booty, Toned Abs Workout

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Hi Everyone!
 
It has been a productive Sunday for me! I filmed this workout, and then went outside for a run with Jesse. We got in 5.55 miles. It’s about 25 degrees outside, so it was pretty cold, but I still managed to work up a good sweat.
For this workout you will need dumbbells, something to step up onto and a yoga mat. When selecting a weight, pick something that is challenging for you. However, you should be able to make it through the reps while maintaining good form. If the last two repetitions feel challenging, but you can still make it through your weights are heavy enough. For the stepping surface, you can vary the height based on your own needs. Lower surfaces will work too (so if you have a staircase handy you can use a step). Higher surfaces will increase the intensity and the range of motion. 
 
It’s also a Sunday food prep day, so I will be taking pictures to show you guys what I am cooking. I will also be sharing a breakdown of a typical day of eating for me. My bikini competition is 4 weeks away (as of yesterday) so I will be updating your on my progress, and posting links to Month 2 of my contest prep workouts. People have been asking me if it is possible to prepare for a bikini competition solely with home workouts. I will keep you all posted, and we will see how it works out for me. 🙂
Update: If you want a sneak peek into my results you can find them here: NPC Bikini Competition Results. I will give you a hint and say that Yes, it is possible to prepare for a bikini competition with home workouts. This was a very fun workout series for me to film, and I hope you all find it as useful and effective as I did. Home workouts are an amazing resource and you can get results without ever stepping into a gym. Plus, they are versatile, so if you like getting out of the house and into a gym setting, you can always take these workouts with you wherever you go. 
I hope you all enjoy today’s workout! So far I have gone through it once (right before my run). If I have time after my cooking is done I will repeat it 1 more time. 
 
Have a great day!
Melissa

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

Repeat 1-2X. Optional: Pair with cardio. I paired this routine with a run.

Get a Tight Body at Home: Workout

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Hi Everyone!

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

Decline Spiderman Plank

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

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

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

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

Repeat 1-3X

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

Bender Boot Camp

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Hi Everyone, 
 
I mentioned on my facebook page that Jesse and I taught a Boot Camp Class last night. Several people wanted to know what we did in the class. I filmed a version of the workout we did last night. The moves are the same, but the format is different. During the class we showed plenty of modifications so that the class was accessible, and challenging for people at a variety of fitness levels. In Boot Camp we did this workout in an interval format, so all of the exercises were timed. Everyone went for maximum reps, which allowed everyone to work at their own pace. 
 
It is always important to build from your current fitness level. You need to learn how hard you can push yourself, while still listening to your body. Keep track of your reps, or the total length of time it takes you to get through your workout, and aim to improve that the next time you go through it. You may surprise yourself at how quickly you are able to make improvements. You will also learn more about what your body is capable of, and improve your confidence in a variety of situations.           
I hope you all enjoy the workout and have a great night!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises. 

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

 

Cardio Burst, Fat Blast Workout

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Hi Everyone!

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

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

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

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

*High Knees and Mountain Climbers are timed intervals

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

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

15 Minute HIIT Interval Workout: Body Weight

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Hi Everyone!

I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. 

Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. 

Today I am filming my very first TV appearance on Prime Wrestling as a TV personality. I will post a link to share the video with you guys. 

I hope you have a great day, and enjoy the workout!
Melissa

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

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger

Winter Workout for a Summer Body

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Hi Everyone,

I hope that you all had a fabulous Valentine’s day! Sorry I didn’t get the breakdown to my workout last night posted until today, but Jesse and I had a dinner date that I didn’t want to miss! 🙂

This workout incorporates weights and focuses on full body toning. One round took me 19 minutes to get through. As the title suggested winter workouts can be the deciding factor in reaching your physical goals by summer. Finding a consistent workout plan that fits into your lifestyle now can have you feeling comfortable and confident while you are poolside. 

Also, exercise helps keep the winter blues at bay. Sunlight seems to feed my energy levels, and at this time of year when I am feeling sunshine deprived, working out can give me the mood boost I would otherwise be missing out on. 
I got a mood boost yesterday, when Jesse had roses, chocolates and bath pampering items delivered to me at work for Valentine’s Day. When I got home he had another present waiting for me. New shoes! I was truly impressed that he noticed when I mentioned that I loved these sneakers several weeks ago. He went to my pinterest page to figure out where to order them for me. Here is a direct link to the shoes: Reebok Crossfit Nano 2.0. 

Flower’s and workout shoes. What more can a girl ask for? 🙂

Loving my Reebok Crossfit Nano’s!
I hope you all enjoy the workout! Have a great night,
Melissa

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

1. Weighted Reverse Lunge Step Up
2. Bicycle Abs
3. Plank Row (split reps between right and left arm)
4. Power Deck Squat
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Cheek to Cheek
8. Scissor Abs
9. Heel Tap Plank
10. Romanian Deadlift

Full Body Toning: Shape and Sculpt Workout

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Hi Everyone!

Tonight’s workout is tough! I went through it one time, and followed it with 30 minutes walking intervals on the treadmill. It can be repeated up to 3X, and this is definitely one I will be re-doing in the future. 

If I had gotten my workout done earlier I would have gone through this 2X, but I am a firm believer in the importance of sleep to your overall health and fitness. I get up very early, so that means I have an early bedtime. 

I hope you guys enjoyed a glimpse into my eating habits with my Abs Are Made in the Kitchen: Meal Prep post, and my Seafood Stew Recipe. 

I had a great lunch with the food I prepped yesterday, and my dinner was fish with a side of the butternut squash I cooked yesterday. Eating healthy is so much easier when you’re prepared!

I hope you enjoy the workout, and have a great night!
Melissa

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

1. Triple Jump Burpee
2. Triple Tap Lunge (alternating)
3. 3-Part Abs
4. 3 Way Frogger
5. Temple Tap Aductions
6. Superman Twist
7. Plank Jacks
8. Knee Tap Plank
9. Jump Kick (right)
10. Jump Kick (left)

Repeat 1-3X