full body

No Excuses: 10 Minute Interval Workout

Standard
Hi Everyone!

Today’s workout is a quickie! One round takes 10 minutes, so if that’s all you have time for at least you will get in a quick, intense workout. If you are up to repeating it that’s always an option too. 

I was planning on repeating this workout, but then I noticed how late it is and decided to keep it short. I also got in 30 minutes of running at a comfortable pace on the treadmill today. 

I have been taking pictures of several of my meals, and will be posting more about what I eat. I have been getting a lot of questions about my diet lately. I am planning to post those pictures/meal break downs tomorrow. 

Have a great night (or day!) and enjoy your workout!
Melissa

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

Or do this based on repetitions: Beginner-10 reps, Intermediate-15, Advanced-20. 

1. Side Step Lift (right)
2. Side Step Lift (left)
3. Reverse Plank to Side Plank
4. Butt Lift
5. Surfer Burpee
6. Side Scissor Abs
7. Squat to Warrior Twist
8. Extended Boat
9. Low Jacks
10. Cross Knee to Elbow Plank

Body Definition Workout

Standard
Hi Everyone!

Tonight’s workout video, and breakdown are posted below. This is a fun workout. I actually might repeat this one 1-2 times tomorrow morning, just because I thought it was fun. 

This is a full body workout with an emphasis on glutes and abs. I have been seeing “Summer bodies are made in the Winter” a lot lately, and it’s true. Staying healthy should be a year long commitment, not just a seasonal hobby.

I know when I exercise consistently my entire quality of life improves. I feel more positive and happy, and like I can handle anything that comes my way. Don’t let the winter blues get you! Try working out and see if it helps. You may be pleasantly surprised. 🙂

Enjoy the workout!
Melissa

All Levels: 10 reps, repeat 2-5X
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Frogger Pushup
2. Side Crunch (right)
3. Side Crunch (elft)
4. Prone Heel press
5. Twisted Mountain Climber
6. Single Leg Stand & Press (right)(split reps between right and left)
    Single Leg Stand & Press (left)
7. Quadruped Leg Lift (right)
8. Quadruped Leg Lift (left)
9. Frog Hopper
10. Surfer

Mix It Up Workout

Standard
Hi Everyone!

Tonight’s workout was fun! Plus you guys get a bonus workout, my audition video for Women’s Health Magazine’s Next Fitness Star Contest. Both workout videos and breakdowns are below. 

Tonight I did a full body workout to provide all over toning and body sculpting. I incorporated dynamic movements to keep my heart rate elevated during the workout. I did each workout once. 

I followed this workout with 30 minutes of cardio on the treadmill. 

I hope you guys enjoy the workout. Don’t forget, getting enough sleep is just as important as getting in a good workout! Have a great night!

Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Jump Squat
2. Dive Bomber
3. Lunge Jump
4. Side Step Plank
5. Hip Lift
6. Side Plank Elbow Tap (right)
7. Side Plank Elbow Tap (left)
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Plank Crunch
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Burpee
2. Temple Tap Abs
3. Prone Heel Tap
4. Heel Tap Plank
5. Rotating Extended Situp
6. Warrior 3 Tap

Fitness Transformation Workout 5

Standard
Hi Everyone!

The workout video and breakdown are posted below. Josh joined me for another workout. We are going to start amping up his workouts a bit more now that he is developing some more strength and endurance. 
Prior to this workout Josh walked on the treadmill for 25 minutes. 

This workout is full body toning workout, that also focuses on building your cardiovascular endurance. We are building and varying the workouts, so that as Josh adds this into the rotation with the other workouts we have done his body is continually challenged in new ways. 

Enjoy!
Melissa

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

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

10 Minute Fat Burn

Standard



Hi Everyone!

One round of today’s workout takes on 10 minutes. Of course you can repeat it if you are looking for a longer/more intense workout. Research has suggested that 20 minutes is the optimal duration for interval workouts. 

I followed this workout with 30 minutes of cardio on the treadmill. I felt great during my workout today. 

I tried a delicious recipe from The Gracious Pantry for a clean version of coffee creamer today. French Vanilla Coffee Creamer is something I absolutely love, so when I found a clean recipe I knew I had to try it. You can check out the recipe here: Clean Eating Soy Coffee Creamer I used coconut almond milk instead of soy (it was what I had on hand), and it was delicious! I was able to find Xantham Gum in the Gluten Free section of Walmart, although it is optional in the recipe. 

I hope you guys enjoy the workout!
Melissa

All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. *Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point. 

1. Burpee
2. Bicycle V-Up
3. Warrior 3 Tap (right)
4. Warrior 3 Tap (left)
5. Rotating Side Crunch
6. Russian Kicks
7. Russian Twist
8. 1 Leg Hip Press (right)
9. 1 Leg Hip Press (left)
10. High Knees

Repeat 1-3X

15 Minute Home Workout

Standard
Hi Everyone,

This was my workout last night. I went through this once, and then followed it with a 3 mile run on the treadmill, and 10 minutes walking to cool down. We had another snow storm last night, so it felt great to stay inside and get warm and sweaty! 

I am also focusing on spending more time stretching. Flexibility helps decrease your risk of injury, and promotes appropriate postural alignment. I have noticed that my left hip flexor is a bit tight, and that can have a negative impact on your posture. That means you should expect some more yoga flows in the near future. 
I hope you guys enjoy this quick, full body workout. It’s a fun one! If you have time you can repeat it a few times to increase the workout intensity!
Melissa

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

Repeat 1-3X

1. Side Frogger
2. Narrow Stance Squat
3. Angel Abs
4. Side Step Up Kick (right)
5. Side Step Up Kick (left)
6. Balanced Bicycle
7. 3 Point Side Tap (right)
8. 3 Point Side Tap (left)
9. Plank Lift

Fitness Transformation: Workout 4 Interval Fat Burner

Standard
Hi Everyone!

The workout video and breakdown are both below. 🙂 Josh is back for another workout as he continues his fitness transformation. I am already seeing improvements in his endurance! As soon as he was done with this workout he walked on the treadmill for 15 minutes. 

He has been working out every other day, repeating workout 1-3 in the Fitness Transformation series we have been doing. This was his first interval workout, and it provided the perfect challenge, but Josh pushed though it! 

I am getting really excited to repeat the fit test so Josh can see how much he has improved. 

I hope you guys enjoy the workout! 

I will see you tomorrow with a brand new one. 
Melissa

All Levels: Max reps during each 20 second interval, 10 seconds of rest between exercises

1. Squat Jump
2. Side Plank Lift (right)
3. Side Plank Lift (left)
4. High Knees
5. V-Up
6. Frogger
7. Lunge Kick (right)
8. Lunge Kick (left)

Repeat 1-3X

Home Workout for a Tight Body

Standard
Hi Everyone!
The workout video, and breakdown are below. I feel great after going through today’s workout. I only had time to go through it once this morning, but I am planning on repeating it 1-2X before I take my shower tonight. I love short workouts like this because you can fit them in whenever you have time. Remember, one time through is better than not doing anything at all!

No equipment is necessary for this workout, but I did incorporate exercises that you can add weights to if you are looking to increase the challenge. 

This is a full body workout, focused on all over shaping and toning. I hope you guys enjoy the workout!

See you soon,
Melissa

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

1. Jumping Jacks (timed)
2. Decline Spiderman
3. Extended Hip Lift
4. Mountain Climber (timed)
5. Squatting Leg Lift (right)
6. Squatting Leg Lift (left)
7. High Knees (timed)
8. Knee Drop/Chest Press Plank
9. Lunge Jump
10. Sumo Pushup

Repeat 1-3X

Full Body Home Workout

Standard

Beginner: 10 reps
Intermediate 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Pushup Rows
2. Temple Tap Abs
3. Chest Press Hip Press
4. Butt Lift
5. Chest Lift on Ball
6. Mountain Steppers
7. Prone Heel Taps
8. Side Step Up (right)(with or without weight)
9. Side Step Up (left)
10. Plank Hip Lift

Hi Everyone!

Tonight’s workout is fun! I enjoyed switching up the challenge by incorporating some dumbbells into the workout. I only went through this once tonight, but I look forward to repeating it. 

I also got in a 3.6 mile run outside today with Jesse. It was cold, but it felt great to run outside. 

Tomorrow I will be posting about some of the goals that I have set for myself this year, so be sure to check back for that. I will also be sharing more of my meals and recipes. 🙂

Have a great night, and enjoy the workout!
Melissa


HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

Standard

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Hi Everyone!
 
Tonight’s workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it’s intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward. 
 
After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout. 


I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. 

Have a wonderful night, and enjoy the workout!
Melissa

*If you love the outfit check out www.Affitnity.com and like their facebook page: www.facebook.com/Affitnity.  You can get 15% off your total order with the code BenderFitness at checkout. 

 

Fitness Transformation: Workout 3

Standard

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

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees



Hi Everyone!

Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today’s workout. He followed this workout with 20 minutes of walking on the treadmill. 

Josh’s workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it. 

These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury. 

Enjoy the workout, and thanks for supporting Josh in his journey! 

Melissa

PS I just joined instagram! If you’re on there follow be at www.instagram.com/BenderFitness

Quick Fit: Full Body Workout

Standard
Hi Everyone,

This is the full body workout I did last night. The breakdown and video are both below. It’s a quick workout, but if you have more time you can repeat it! 

Tonight Jesse and I went for a run outside. It is over 50 degrees out, and that is super warm for January so we wanted to take advantage of it. 

Josh is on track with his Fitness Transformation workouts. I created a third workout for him, which I will be sharing with everyone. Tonight he is repeating Workout 1. Thank you to everyone who is being so supportive of his journey. I think it’s a huge help to know that there are people out there who are rooting for your success. 🙂

I hope you all have a wonderful evening, and enjoy the workout!
Melissa

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

Repeat 1-3X

1. Lunge Lift Off (right)
2. Lunge Lift Off (left)
3. Angel Abs
4. 1 Leg Hip Thrust (right)
5. 1 Leg Hip Thrust (left)
6. Butt Lifts
7. Side Plank Drop Tap (right)
8. Side Plank Drop Tap (left)
9. Mountain Climbers
10. Situp Tap

Fit Test 2013

Standard
Hi Everyone,

The video and breakdown for my fit test are below. I mentioned in a previous post that I am developing a workout plan for my brother in law, Josh, who is just starting out on his fitness journey. 

He has agreed to share his journey and transformation on my blog, so I will be sharing the workouts he is doing, updates on his progress, and he will be joining me for some videos. 

To get started I had him complete a “Fit Test” to see where he is at right now. This way we have a direct measure of his fitness to compare to. When starting a fitness and weight loss plan I think it’s very important to measure your success in multiple ways, instead of just focusing on the number on the scale. 

With the fitness test you can take breaks in between exercises to catch your breath. You can repeat this test periodically as you gain strength and endurance to see your improvements. 

At some point I will also film myself going through the fit test at “full speed” where I am not explaining exercises so you guys can see my progression as well. I didn’t go through this full out because I wanted to show how the exercises are done for anyone who is just starting out. Also, I have been sharing my workouts here and on youtube for 15 months now so I don’t want anyone who is just starting to compare their fitness level to mine. 

Enjoy, and good luck on your journey!
Melissa

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed. 

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

Full Body Shaping: Home Workout

Standard

Hi Everyone,

The workout video and breakdown are posted below. Tonight’s workout will help shape your entire body. It should get your heart rate up, and your blood pumping. The exercises are designed to help tone and tighten your entire body. It’s a fun challenge. 

Tonight I also did a “Fit Test” with my brother in law. He has made a resolution to make some healthy lifestyle changes, and improve his health and fitness this year. He is going to be sharing his journey to lose weight. 

Today we did timed exercises to get a baseline and see what he can do so we can set goals from there. He will be joining me in some of my workouts videos, as well as talking about his goals. I am so excited to help him achieve each one of his targets. He did great today, and pushed through my fitness test even when he was exhausted.

Stay tuned because I have some fun ideas for this year!
Melissa

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

1. Lunge Jump
2. Temple Tap Leg Raise
3. High Knees (30, 45, or 60 seconds timed)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Pop Up
7. Squat Chop
8. Extended Plank
9. Bicycle Abs
10. Plank Crunch

Full Body Fitness Makeover: Happy New Year!

Standard
Hi Everyone!
 
Happy New Year! I am going into 2013 full speed ahead, with plenty of goals and a bit long “to do” list of things I want to achieve this year. I will be sharing my goals with you guys in a post later today. 🙂 
 
Today’s workout video and breakdown is posted below. It’s a tough full body workout. I went through it once and then ran 2 miles on the treadmill. I am planning on going through it one more time tonight before I take my shower this evening. 
 
This workout is challenging. It’s a full body workout that will get your heart rate up and help you burn fat. I tried to move quickly between exercises to maximize the benefits to my metabolism. It’s a great one for all over toning, body sculpting, and fat burning. It took me 18 minutes to go through it one time. 
 
I hope you guys enjoy the workout! I would love to hear what your resolutions are so feel free to leave a comment here, or on my facebook page. 
 
Have a great start to the year!
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)

16 Minute Full Body Home Workout: Real Time

Standard


Hi Everyone,

This was my workout last night. I filmed the workout, and the tutorial separately. If you are unsure of any of the exercises check out the tutorial video.

This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning. 

Go for maximum reps during each 50 second interval. I was moving a little bit slowly last night. I worked out late, so normally I am in bed already by that time, and my body was tired. Also, I still have the sinus infection that has been plaguing me for a few weeks now. I finally broke down and accepted antibiotics from my doctor. Typically, I try not to take antibiotics unless they are necessary.

I hope you enjoy the workout. There will be a new one today, plus I am planning on going for a run outside with Jesse. If you run outside be very careful. I slipped on black ice on my way into work on Friday morning, and banged up my knee and hip. The roads and sidewalks appear to be much clearer today, but if it’s too icy I will do a run on the treadmill. 

Have fun today!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises
Repeat 1-3X

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

Post Holiday Calorie Cutter Workout

Standard
Hi Everyone!

Today’s workout is posted below. It felt great to be back to working out! It can be really tough to fit exercise in during the holidays. That is why I put together the blog post: 6 Workouts That Take 15 Minutes or Less
Today I did an interval workout. One round takes 12 minutes to complete. This workout can be repeated up to 3 times. It’s great for fat burning, and all over toning. 

Jesse and I also did a 3.5 mile run outside. It was really tough running uphill in the snow. None of the snow was packed down yet, so the run was more difficult. 

I hope you all have a wonderful evening, and enjoy the workout! See you tomorrow with a new one!
Melissa

PS If you like the sports bra check out www.Affitnity.com and like Affitnity on Facebook

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

Repeat: 1-3X

1. Slow Mountain Climber
2. Mountain Climber
3. Bird Dog Row (right)
4. Frogger
5. Bird Dog Rose (left)
6. High Knees
7. 1 Leg Lunge Twist (right)
8. Side Step Up (right)
9. 1 Leg Lunge Twist (left)
10. Side Step Up (left)
11. Prone Heel Tap
12. Ninja Jump

In the Mood: Home Workout

Standard

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

Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell  

1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist 
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift

Repeat 1-3X (My rounds, and workout information is below)

Hi Everyone,

I had so much fun with this workout! I incorporated some new moves that I really enjoyed, and switched up some of my regular moves to change the challenge. When I got home from work yesterday I talked Jesse into going for a nice run in the cold with me. We said “hello” to someone we passed, and he told us we were crazy for running in the cold! We ran 3.5 miles. 

I went through two rounds of today’s workout. I felt really great, and motivated. I was “In the Mood.” It helped that the song “In the Mood” by Brian Setzer Orchestra was playing in my head. I went to my best friend from high school’s birthday party, and we got to swing dance to this song on Thursday. It’s been almost 12 years since the last time we did any swing dancing, and it was a lot of fun!

I am still loving my Affitnity sports bra and pants. Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity

I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa

Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.

Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. 
1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. 
Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

  

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

Have Fun with your Workout!



5-Minute Energy Booster: Home Workout

Standard

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

Repeat 1-5X

1. Burpee
2. Heel Tap Abs
3. Surfer Jump
4. 3 Way Frogger
5. Cheek to Cheek Plank


Hi Everyone,

Tonight’s workout is a quickie. It can be done in as little as 5 minutes (if you only go through it one). It will give you a quick, but challenging full body workout, and a great energy boost. 

I have been fighting off a cold/sinus infection that has left me feeling really tired all week. I wanted to do a workout that would help bring up my energy. Also, this one will come in handy because I can pair it with any of my other quick interval workouts, like: Interval Exercise Challenge, 16 Minute Ab Fat Shredder, or 15 Minute Cardio Cut Up. There are plenty of other workouts this one could be paired with. 🙂

I also posted a recipe for a post-workout Raspberry Vanilla Protein Smoothie. 

I hope you all have a wonderful evening. I am going to get some sleep, and get over this cold!

Melissa


Full Body Rejuvenation Workout

Standard
Hi Everyone!
 
Jesse and I went away this weekend, so I have been MIA for a few days. We planned on filming while we were away, but it didn’t end up happening. I am back with a new workout today though. It is posted below. 
 
I have to admit it was a little bit tough to get back in the groove. When we got home I was tired, and we had a big meal at a Chinese restaurant shortly before my workout. The food was delicious, but I definitely felt the sodium in my body. Mentally I knew that I wanted to get my workout in, but it was hard to get motivated. 
 
Luckily when I arrived home I had a package waiting for me. That package contained a couple of FABULOUS new workout outfits from Affitnity. I have to admit a big part of my workout motivation tonight was getting to wear my new workout clothes. They are ridiculously comfortable, the fabric is supportive but soft and stretchy so I could move in any direction without feeling like anything was digging into me. Jesse was a big fan of this outfit. He couldn’t stop talking about it while he was filming me. 🙂 
 
So, if you like the outfit you can check out: www.Affitnity.com and Affitnity Facebook or you can follow the fabulous designer, Zeudy Mars on Twitter. 
 
I hope you guys enjoy the workout! See you tomorrow. 
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
 
Repeat 1-3X
 
1. Jump Lunge
2. Elevator Ab Plank (right)
3. Elevator Ab Plank (left)
4. 90 Degree Leg Lift (right)
5. 90 Degree Leg Lift (left)
6. Single Leg Plank Knee to Updog (right)
7. Single Leg Plank Knee to Updog (left)
8. Jump Kick (right)
9. Jump Kick (left)
10. Hold and Roll
11. Weighted Heel Press (right)
12. Weighted Heel Press (left)
13. Hip Tap Abs