Hi Everyone! This was my workout from last night. It was fun, and tough. I tried out some new moves, and I definitely felt it in my core. This is a full body workout, but there is some emphasis on toning and tightening the midsection. When I work my core I am sure to work my muscles from every angle, so that I am recruiting all of the muscles in my workout. I hope you enjoy this one! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Triangle Tap Plank 2. Temple Tap Abs 3. Break Dance Burpee 4. Sumo Squat 5. Side Plank Reach and Drop (right) 6. Side Plank Reach and Drop (left) 7. Lunge Kick (right) 8. Lunge Kick (left) 9. Right Extended Situp 10. Left Extended Situp
This is the workout that I did last night. It took a while to upload so I wasn’t able to post it before I went to bed last night. (Remember, getting enough rest is just as important as your workouts!) So here it is now. As soon as I am done posting this, I will be filming my workout tonight.
If you follow my facebook page you may already know my big news! I won Fitness Magazine’s Reader’s Choice Award! It was announced today, and I can’t express how excited I am about this! I am now a finalist for the grand prize!
I wish that I could put into words what this means to me. The support I received in entering this contest was amazing and humbling. People went out of their way to vote, and share the link for other’s to vote. Being in Fitness Magazine would be such a dream come true to me. I started this blog because I love fitness and health. I think it’s the best gift you can give someone. The chance to share that is something amazing. So thank you. 🙂
Enjoy this workout. I will be posting a new one shortly! This workout incorporates cardio, before, after, and throughout. It will help optimize fat burning, while sculpting and toning all over. It’s a full body workout. I really enjoyed it, and I repeated it twice.
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-2X Cardio: 1 mile, or 7-10 minutes of alternate cardio, such as jumping rope 1. Leg Series Right (with or without ball) 30 seconds cardio 2. Leg Series Left 30 seconds cardio 3. Ball Pull Abs or Frogger 30 seconds cardio 4. Back Extension 30 seconds cardio 5. Bulgarian Split Squat (right) 30 seconds cardio 6. Bulgarian Split Squat (left) 30 seconds cardio 7. Leg Raise Abs 30 seconds cardio 8. 1 Leg Hip Thrust (right) 30 seconds cardio 9. 1 Leg Hip Thrust (left) 30 seconds cardio 10. Kettle Bell Swing 30 seconds cardio Cardio: 1 mile or 7-10 minutes of cardio of choice.
It’s another day, so that means a brand new workout. 🙂 I found the third exercise in this workout (pop ups) to be very challenging, and I share a modified version in the video below. I also used some light weights in the video, but this workout can easily be done without the weights. I liked the additional challenge.
This workout is very dynamic, and challenges your balance and muscles to optimize the results of the workout. Anytime you add a balance aspect to a workout it requires your muscles to do extra work to hold your body in the desired position.
This routine definitely has some fun new challenges! As always the video and breakdown are below. Enjoy!
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X 1. High Knees (60 seconds) 2. Lunge Twist 3. Pop-up 4. Warrior 3 Row (right) 5. Warrior 3 Ros (left) 6. Plow Tap 7. Roll Up 8. Plank Step Up (right) 9. Plank Step Up (left) 10. Back Squat
This was my workout last night. I tried out some fun new moves, and it was definitely a challenge! This workout will help tone and burn fat all over your body. It also helps to increase your flexibility.
Be sure to warm up before starting this workout. I did about 5 minutes of jump roping to warm up, and about 15 half burpees (a burpee without the pushup). Also, if you decide to try out any of these moves be sure that you are focusing on form.
Today is the last day to vote for me in Fitness Magazine’s Reader’s Choice Award Finals: Vote Here! You can vote from facebook on a laptop or desktop computer. Mobile devices don’t work. If I win this round I am automatically one of five finalist for the grand prize, which is to be featured in Fitness Magazine, and win a car! So if you have a second please vote! 🙂 Being in Fitness Magazine would be a dream come true.
I hope you guys enjoy the workout. We are ringing in December strong! Let’s all join together and keep the holiday weight gain at bay this year. Keep the workouts strong, stay focused, and enjoy yourself.
Have a great day!
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Or complete this workout interval style, 50 seconds of work at max reps, 10 seconds of rest between exercises. Repeat 1-3X 1. Burpee 2. Hip Lift Tap 3. Rocking Oblique V-Up 4. Crunch Plank 5. Starfish 6. The Matrix 7. 1 Leg Squat Twist 8. Camel Twist Repeat
Today’s workout is quick and easy to fit into your schedule. I repeated it, but another option would be to fit it in a couple different times during the day (surely you can find 12 minutes somewhere!)
It’s an interval workout and utilizes cardio bursts in between each exercise. For round 1 I jump roped, for round 2 I did high knees.
Interval workouts are a great way to get your heart rate up, and optimize your fat burn. This style of workout actually leads to increased fat/calorie burn for hours after your workout.
The breakdown is below the video. 🙂 Have a great night! Also, if you’re on facebook please vote for me in Fitness Magazine’s Face of Fitness contest. I am one of 10 finalists for the Reader’s Choice Award, and the winner is automatically one of 5 grand prize finalists. Vote Here and be sure to like my facebook page while you’re at it! Melissa Bender Fitness
Melissa
All Levels: max reps during each 50 second interval, 10 seconds of rest. *I am writing jump rope, but you can also choose to march in place, do high knees, or even mountain climbers. 1. Jump Rope/High Knees/March in Place (depending on current level of fitness) 2. Side Lunge Jump 3. Jump Rope 4. Mountain Jumper 5. Jump Rope 6. Squat Jump 7. Jump Rope 8. Prone Heel Lift 9. Jump Rope 10. Low V-Up 11. Jump Rope 12. Plie Pulse
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X 1. Side Step Up (right) 2. Side Step Up (left) 3. Plank Jack 4. Ball Pull Abs/Floor Pull 5. Ball Pull Butt/Floor Pull 6. Criss Cross Mountain Climber 7. Lunge Kick (right) 8. Lunge Kick (left) 9. Seated Leg Lift (right) 10. Seated Leg Lift (left) 11. Knee Tap Squat Jump 12. Bicycle Abs
Hi Everyone! I hope you all had a fabulous Thanksgiving, and for those of you outside of the USA I hope you had a great Thursday!
If you follow me on facebook you already know that to start of Thanksgiving my sister and I did a 4.5 mile Turkey Trot run. We had a lot of fun, and I was incredibly proud of my sister. She ran that distance 5 minutes faster than she ever has before. That is a huge time drop! Afterwards, Jesse and I were blessed to be able to celebrate and have two Thanksgiving dinners. We had one with his family, and one with mine. I had a lot of delicious food. This is a picture of my (second) dinner. I had some turkey breast, my mom’s special recipe for lima beans, broccoli, brussel sprouts, sweet potato, asparagus, green bean casserole, and a little bit of stuffing and mashed potatos. It was delicious! I hope no one is stressing out too much over the calories they consumed. If fitness is your lifestyle one day isn’t going to make or break your results. Just eat healthy and return to your normal lifestyle. Today’s workout is a full body fat burner. Jesse and I followed it up with a 3.5 mile run outside. I repeated the workout twice. I will go through it one more time this evening. I hope you enjoy the workout! Melissa
Hi Everyone! Tonight’s workout was fun, and challenging. I already went through it twice, and I want to go through it one more time. It’s a full body workout, with plenty of cardio moves built in. It had me pretty sweaty! Yesterday I did a 6.91 mile run with Jesse. We were doing an easy run, and I was happy to check out my stats from the running watch after my run and see that the last 4 miles were between 7:25 and 7:52 pace. It felt comfortable, and we were talking a lot so I was expecting my pace to be slower. With the holiday’s it’s important to stay on track with your workouts as much as possible, especially leading up to those days when you know you are going to be very busy. My sister, Kristen, invited me to do a 4.4 mile Turkey Trot with her Thanksgiving morning, so I think that’s how I am going to start my day. Average calorie consumption on Thanksgiving averages around 4500 calories. Most of it comes from snacking throughout the day, and not the actual sit down dinner. Are you doing anything active to stay fit and healthy this holiday season? I hope you guys enjoy the workout! Melissa
Hi Everyone! I hope you’re having a fantastic weekend. The holiday season is just getting started, and that can be quiet a challenge to your exercise routine and diet. For those of us in the USA, that challenge starts on Thursday with Thanksgiving. On my facebook page I asked the question, do you have goals from now until the end of the year, or have you put your goals on hold until after the holiday? I was very happy to hear that most people are sticking to their goals! Remember, fitness and healthy are lifestyles. You should still be able to enjoy your holidays, but be sure to keep health and exercise a priority. Exercise can be the perfect antidote to the stress that often accompanies the holidays. What are you going to do to take care of yourself this holiday season? I would love to hear in the comments below. Enjoy the workout! Melissa
Beginner: 10 reps, 30 seconds timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds Repeat 1-3X 1. Jump Rope (timed) 2. Sumo Pushups 3. Leg/Hip Lift 4. Plie Jump 5. High Knees (timed) 6. Frogger 7. Butterfly Situps 8. Lunge Jumps 9. Surfer Jump 10. Tricep Dips 11. Bicycle Situps 12. Elevated 1 Leg Bridge (right) 13. Elevated 1 Leg Bridge (left) 14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)
Good Morning Everyone! This was my workout from last night. I am planning a new workout for later this afternoon, so be sure to check back for that. For today’s workout I wanted to mix up the challenge to my body, so I used very light weights (3 pounds) and completed a high number of reps for each exercise. I really believe in the importance of challenging your muscles in various ways to optimize your training. In the video I still did the standard 20 reps per exercise, but the first time I went through I did 60 reps per exercise. For the 1 Leg Stand and Press I split it up, 30 per leg. It was a nice challenge, and fun to do something a little bit different. As always, the exercises can also be performed with body weight. You can use hand weights, soup cans or anything else you have handy if you want to use a weight. My mom, sisters, and I went to the Madonna concert on Tuesday (election night). Seeing Madonna, and the shape that she is in was a huge inspiration to maintain a healthy and active lifestyle. She looked amazing, had great energy, and was able to do dance moves that required strength and flexibility. We all loved the show. I hope you guys have a great day! Enjoy the workout! Melissa
At the Madonna concert
Dinner before Madonna’s concert
Beginner: 10-25 reps Intermediate: 15-40 reps Advanced: 25-60 reps 1. Up/Down Dog 2. Plank Elbow Hold Right (up to 60 seconds) 3. Plank Elbow Hold Left 4. Superman Flies 5. Weighted Leg Lift 6. Cat/Cow 7. Plank Rows 8. 1 Leg Stand and Press (right) (half reps right, half left) 9. 1 Leg Stand and Press (left) 10. Butt Lift 11. Heel Tap Prone (I did 100 of these)
Today was a great workout day for me. I ran, and I went through the workout that I have posted in the video below.
Today I ran a total of 8.1 miles. I did a 5K (3.1 miles) on the treadmill in 22 minutes and 28 seconds, and then I ran 5 more miles, which took an additional 40 minutes. I like to get longer runs in on Sundays. Typically I go outside and run, but I just couldn’t make myself go out into the cold today. On day’s like this owning a treadmill is very useful.
I also did pull-ups today. I did a set of 3, 2, 1, and 5. On the first three sets I focused on lowering myself slowly in order to build additional strength for pull-ups. It is easier to lower your body, than it is to lift it, so using this technique can help you increase your strength. I also did Australian pull-ups. My pull-up bar can drop down so you can hold onto it in a reverse plank, and then lift your chest to the bar. I have done this exercise in a few videos with my dip station (also called a reverse push-up), but I will be sure to film a new workout soon that incorporates this exercise.
I went through the workout below twice. If you aren’t able to get in a run, you can choose one of my cardio workouts, jump rope, or go for a walk.
I hope everyone has a wonderful evening. See you tomorrow with a new workout!
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-4X 1. Side Plank Hip Drop (right) 2. Side Plank Hip Drop (left) 3. Plank Heel Press 4. Cheek to Cheek Plank 5. Heel Tap Abs 6. Hip Lift 7. Runners Lunge 8. L-Leg Lift (right) 9. L-Leg Lift (left)
Hi Everyone! Today’s workout is a repeat of one I did last month. I will be doing this workout later tonight, so I will update my reps. The reps listed below are from the first time I went through this workout. Tomorrow we have the WPIAL Cross Country State Championship Race, and our team has three kids that qualified. So today I will also be doing some running with the kids, when we jog the course to make sure everyone knows where they are going. If you don’t feel like repeating this workout, pic another one. 🙂 There are over 250 different workouts to choose from so you should be able to find one that suits your mood. Have a great day! Melissa
Beginner: 10 reps Intermediate: 20 reps Advanced: 25 reps or Maximum number of reps during each 60 second interval, with 10 seconds of rest in between exercises. My reps are in parenthesis next to each exercise. *Note: The length of time for high knees varies during each round. 1. Squat Jumps (41) 2. Superman (51) 3. Burpees (12) 4. High Knees (1 minute) 5. Right Lunge Kick (25) 6. Right Oblique V-Up (78) 7. Walking Pushups (20) 8. High Knees (90 seconds) 9. Left Lunge Kick (28) 10. Left Oblique V-Up (83) 11. Monkey Pushups (27) 12. High Knees (2 minutes) 13. Plie Jumps (41) 14. Twisting Taps (52) 15. Tricep Dips (26) 16. High Knees (2 minutes, 15 seconds) Push yourself, but always listen to your body!
I hope you all had a fabulous Halloween! My Halloween workout is finally finished uploading (6 hours later!) I hope you enjoy it! Even though it’s after Halloween, you can use it to help burn off any of that Halloween candy you may have eaten!
I chose a lot of moves based on Halloween costumes, and the rules of Zombieland. Don’t forget rule number one: Cardio! Before filming today’s workout I ran with the cross country team. I did 3 miles and a 600 meter stride (faster than race pace, slower than a sprint). When I got home I went through this workout. I had a good time coming up with Halloween inspired workout moves. Take a moment to imagine yourself as Buffy the Vampire Slayer, and put all of that energy into your workout. If you want some extra motivation you can always turn on an episode of the walking dead, and use the sound effects to keep you moving. 🙂
I hope you guys have some fun with today’s workout. It’s still a nice full body challenge. I liked the Rockette kicks. I will definitely be bringing them back for a future workout.
I posted a picture below of me in my Halloween costume. A lot of people thought that I was Sailor Moon, but I was actually Baby Doll from Sucker Punch. It was a fun costume! Feel free to share your costume pics on my facebook page. I also posted some fun pictures on facebook of Jesse in his Batman costume, and my sister’s dressed as Wilma and Pebbles Flintstone.
I hope you had a fun Halloween! Enjoy the workout!
Melissa aka Baby Doll
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Jump Rope or High Knees 2. Romanian Deadlift 3. Zombie Situps 4. Spiderman Push-ups 5. Superman 6. Ninja Jumps 7. Mountain Climbers 8. Rockette Kick 9. Walk the Plank 10. Back Bend Repeat 1-3X
This is my workout for today! It is a fun, full body workout. I warmed up by doing some jump roping to get my heart rate up a bit.
I went through this workout once this morning, and as soon as I am done posting it I will be going through it two more times. I am going to do about 5 minutes of jump roping in between rounds to increase the challenge a bit.
I will also be posting about the progression run I did yesterday. I will share a breakdown of my workout, as well as “how to” and benefits of completing progression runs. So check back for that!
I hope you all have a great night, and stay safe from the Frankenstorm if you are in an area affected by it. Have a great night!
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
I did today’s workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves.
I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work.
I hope you guys enjoy today’s workout. I will see you tomorrow with a new one. 🙂
Melissa
Beginner: 15 reps Intermediate: 20 reps Advanced: 25 reps Repeat 1-3X. *Run, Jump Rope, or Choose a Cardio workout here. 1. Frogger 2. Round Kick (right) 3. Round Kick (left) 4. Ab Lift 5. Butt Lift 6. Table Kick (right) 7. Table Kick (left) 8. Knee Drop Plank 9. Hip Press 10. Jump Squat 11. Rotating Plank Drop
This was my workout today. I did it right before Cross Country practice. It was absolutely gorgeous today, and it was really nice to get outside and enjoy the weather.
Today’s workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts.
I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. 🙂
I hope you guys enjoy the workout. Have a great night!
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-5X *Sprint the Straight Aways, Jog the Curves: 2-5 laps total. 1. Burpees 2. Walking Lunge 3. Side Plank Jack (right) 4. Side Plank Jack (left) 5. Warrior 3 Squat 6. Plank Jack 7. Tricep Dip 8. Right Step Up 9. Left Step Up Cardio.
Tonight I filmed a pre-and post-running workout. You can do this workout on it’s own repeating it 1-3X, or you can do this before and after a cardio workout. (Don’t want to run? There are other options. Check out the Cardio section of my blog.
It’s important to warm up your muscles before you engage in cardio. Core strength is imperative to maintaining correct posture during running and exercise. These exercises will engage the muscles needed in running, and will work all of the major muscles of the core.
Sweaty Post-Run
Jesse and I did a 6.75 mile run outside tonight. We went at a an easy pace. My inner thighs and my tush were still a bit sore from Friday’s workout: Shape Your Body. Maybe it should have been called the Shape Your Booty workout. Running helped ease and loosen up my muscles, and they are feeling much better.
This is a snap shot of my run tonight. Miles 3 and 4 were uphill. Mile 4 was VERY steep uphill.
I will be back with a new workout tomorrow. I hope you all have a great night! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *For timed exercises, maximum reps during each 60 second interval. 1. Runners Lunge 2. Bicycle* 3. Side Crunch (right)* 4. Side Crunch (left)* 5. Reverse Crunch* 6. Butt Kicks* 7. High Knees* 8. Lunge Kick (right) 9. Lunge Kick (left) 10. Leg Swings
Hi Everyone! Today’s workout was a tough one for me. I wasn’t expecting it. I felt great, and ready to work out, but as soon as I started I realized how tired my body was. On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs. I also did a two mile recovery run with one of the girls from the cross country team. A recovery run is a short run done at an easy pace. The goal is to get your blood flowing, work out any soreness and lactic acid build up in your body. I hope you guys enjoy the workout. I apologize for having an “off” night. Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *These exercises can be done with weights, or body weight. Repeat 1-3X 1. Bulgarian Split Squat (right) 2. Bulgarian Split Squat (left) 3. Bent Over Row (lift to upper abs, not chest!) 4. Warrior Deadlift (right) 5. Warrior Deadlift (left) 6. Good Morning 7. Heel Tap Prone 8. Walking Pushups 9. Dolphin Pose/Plank 10. Weighted V-Up
Today’s workout is fun, but it is a challenge. How many times can you get through this workout? I did it once before cross country practice, but I am going to go through the challenge tonight and see how many times I can make it through.
Anywhere from 1-3X will give you a great workout. Form is always number one, so I am going to see if I can get through it three times with good form. If I start to lose my form I will either modify to make it easier, or I will reduce the number of rounds.
I will update everyone on the end results of this workout, so check back!
Enjoy!
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *Unless otherwise noted. Repeat 1-3X, or complete as many rounds as possible for time. I will time my workout and share the number of rounds this evening. 1. 5 Burpees 2. 1 Leg Plank Pulse (right) 3. 5 Burpees 4. 1 Leg Plank Pulse (left) 5. 5 Burpees 6. 3 Way Plie Pulse 7. 5 Burpees 8. Leg Lift/Hip Lift 9. 5 Burpees 10. Side Plank Pulse (right) 11. 5 Burpees 12. Side Plank Pulse (left)
Marie is back for tonight’s workout! She did a great job, and went through the workout with me twice. If you watch the video you will see her son, Liam, make a cameo. 🙂 He has grown so much since his last guest appearance in the Full Body Beginner Workout
I actually went through this workout a third time, and incorporated Mile Repeats on the treadmill throughout the workout. I ran a total of 3.1 miles on the treadmill.
The breakdown is a little bit different, because Jesse and I were alternating exercises with the treadmill and he runs his miles much faster than I do. So I will write the breakdown of the workout as it appears in the video, and below that I will share the breakdown of the final round that I did.
I called this workout “Prefect Push” because regardless of your level of fitness you can adjust the workout to fit your needs. You want to push yourself, but for each person that level of push can be different. Marie worked to her capacity tonight, and I was really proud of her. I had a little bit more push left, so I amped up the intensity of the workout for the final round.
Find your perfect push!
Melissa
Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds timed Advanced: 20 reps, 60 seconds timed *The cardio interval version of the workout will be posted below the breakdown of the version shared in this video. Video Breakdown 1. Lunge Jump 2. Transverse Plank 3. Curtsy Lunge Kick (right) 4. Curtsy Lunge Kick (left) 5. Tricep Dip 6. Mountain Climber (timed) 7. Reach Through Leg Lift 8. Russian Kicks (timed) 9. Chair to Warrior 10. Bicycle Cardio Interval Version of the Workout *Move through each exercise as quickly as possible. My longest break was after the second mile of running (1 minute, and 20 seconds) because I went to get extra water. All other exercises I kept the rest at 20 seconds or faster. 1 Mile Run on Treadmill at a Quick Pace (I set the treadmill to 8.7, which is a 6.8 minute mile). 6-7 Minutes of Jump roping could be substituted. 1. Lunge Jump 2. Transverse Plank 3. Curtsy Lunge Kick (right) 4. Curtsy Lunge Kick (left) 5. Tricep Dip 1 Mile Run on Treadmill at Quick Pace. 6. Mountain Climber 7. Reach Through Leg Lift 8. Russian Kicks 1.1 Mile Run on Treadmill (I increased the speed for the last minute of the workout to 9.0 on the treadmill) 9. Chair to Warrior 10. Bicycle 11. Superman 12. Hydrant (right) 13. Hydrant (left) I also added two planks for a minute each to end the workout. I was feeling good, and motivated. 🙂 *For the Hydrant exercise you start on all fours, and keeping your knee bent, lift your bent leg out to the side so that your leg is parallel with the floor. Return to starting position. That is one rep.
Tonight I did 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.
I went through this workout twice, and a did a short arm workout with Marie this morning. Marie will be joining me for another video this week, so I will be sharing the workout we did.
The second time that I went through this workout 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.
Coaching cross country is very motivating. I see the kids improving all of the time, and I am so proud of them for their effort and work ethic. They are all improving, and pushing themselves every day. It’s a great reminder that with effort you can improve and push your limits.
I hope you all enjoy the workout, and have a great evening.
Melissa
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. 🙂
