Full Body Fitness Workout

Hi Everyone,

Today was a great workout day for me. I did some running with some of the girls from the cross country team I coach. We alternated an easy pace with 100 yard strides up and down the football field.

Then I came home and filmed this workout. I went through the entire workout twice. I also threw in 20 reverse pushups with my dip station, and 20 Bulgarian Split Squats per leg, while holding a 15 pound kettle bell in between rounds. Sorry I didn’t get to film that. After filming me for the first round Jesse went out for his run.

Jesse getting his music ready for his run, and starting up hill.

This workout got me very sweaty. I already mentioned that I did this in conjunction with some running today. Some other great cardio options are jump roping, running on the treadmill, or any of the shorter interval workouts in the “Cardio” tab above.

Enjoy the workout. Happy Fit Friday!

Melissa

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

Repeat 1-3X

1. Burpees
2. Walking Lunge with Lift Off (right)
3. Spiderman Plank (right)
4. Spiderman Plank (left)
5. Frogger
6. Speed Skater
7. Dive Bomber
8. Squat Walk
9. Lifted Windshield Wiper Plank (right)
10. Lifted Windshield Wiper Plank (left)

Full Body 20 Minute Home Workout

Hi Everyone,

This is the workout I did last night. It’s a full body workout, and it took me 20 minutes. I also ran 2 miles with the girls from the cross country team, and two miles with Jesse.

I have been fighting off a cold for the last few days, so I have been taking vitamins to try and get over it quickly. My new sponsor, Total Nutrition-Mansfield, sent me vitamins that dissolve in water, called Alkalinity Fuel.

Alkalinity Fuel: Vitamins

This type of vitamin is absorbed much more effectively by your body, so you are absorbing 90% more of the vitamins you take. In traditional vitamins, that come in pill form, the nutrients in the vitamin are denatured by the heating process. As a result your body can not absorb the majority of the nutrients and you end up urinating them out. So you absorb 10% of your vitamin, and the rest becomes really expensive urine.

I also like the fact that this multi-vitamin is made from superfoods including: spirulina, wheat grass, chlorophyll alfalfa, barley root, kelp and ginger. This increases your body’s ability to absorb the nutrients so you are maximizing the benefits of your vitamins.

If you want more information, or have questions about supplements that may be right for you check out (and like!) Total Nutrition’s facebook page Here. You can message them and they will be more than happy to answer your questions.

I still have a bit of a cold, but I think the vitamins are helping me get over it more quickly, and the extra vitamin B is helping to keep my energy levels high.

I think you guys are going to like tonight’s workout. If focuses on toning and shaping your entire body. I only went through it once, but it can be repeated up to 3 times.

I hope you have a great day!

Melissa

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

1. Balanced Bicycle
2. Heel Touch Plank
3. High Knees (timed)
4. Alternating Hip Drop
5. Single Leg Hip Press (right)
6. Single Leg Hip Press (left)
7. Mountain Climber
8. Get Ups
9. Reach Through Situps
10. Russian Kicks
11. Right Seated 1 Leg Stand
12. Left Seated 1 Leg Stand
13. Romanian Deadlift
14. Squat

Target Area: Full Body Workout (Full Length)

Hi Everyone,

This is the complete Target Area workout that I posted the other day. I posted all three parts separately but I thought some of you might prefer a compiled video if you are going to do the entire workout. This workout incorporates arms, abs, and lower body. It’s a nice challenge.

I will also be posting a new workout today.
Melissa

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

Target 1: Arms
1. Reverse Push Up
2. Tricep Push Up Right
3. Tricep PushUp Left
4. Up/Down Dog (Dive Bombers)
5. Squat Lift
6. Decline Push Up

Target 2: Lower Body
1. Bulgarian Split Squat Right
2. Bulgarian Split Squat Left
3. Ninja Jump
4. Warrior Deadlift Right
5. Warrior Deadlift Left
6. Lunge Jump

Target 3: Abs
1. Knee Drop Plank
2. Cheek to Cheek Plank
3. Bicycle
4. Full Flexion Leg Lift
5. Temple Tap Abs
6. Handstand

Interval Exercise Challenge

Hi Everyone,

Tonight my workout was an Interval Exercise challenge. I love intervals because they maximize fat burning, and allow you to keep your heart rate up throughout the workout. I structured my workout tonight differently, because I wanted to really challenge myself to work through fatigue and increase my muscle endurance.

I did each exercise three times, completing the maximum number of reps that I could during each minute interval. The breaks between intervals should be short. I like to include stretches between exercises. Research has shown that stretching between exercises can increase the amount of muscle you build during your workouts.

The entire workout took me 21 minutes. Many studies have shown 20 minutes to be the optimal length for interval workouts to increase the amount of fat you burn for the rest of the day.

In addition to this workout I also ran four miles with the girls from the cross country team.

Enjoy the workout, and have a great evening! I will see you tomorrow. 🙂

Melissa

All Levels: Maximum number of reps during each 60 second interval. Repeat each exercise 3 times. I did each repetition consecutively (for example, Round 1 Burpee, Round 2 Burpee, Round 3 Burpee) before moving onto the next exercise. However, you can also go through the entire workout, and repeat it 3X. To maximize your results move quickly, and minimize rest breaks.

My reps are in parenthesis next to each exercise.

1. Burpee (14, 13, 12)
2. Squat Lift (I used 75 pounds) (14, 14, 14)
3. Military Situp (18, 20, 20)
4. Butt Lift (50, 51, 55)
5. Heel Tap Leg Lift (27, 29, 28)
6. Seated Twist (36, 35, 36)
7. Temple Tap Abs (94, 91, 108)

3-pete Full Body Workout: Body Weight HIIT

Hi Everyone,

Tonight’s workout is fun but tough! As always, the video is below. The total workout takes 21 minutes. Each round is 7 minutes, and you repeat the workout three times. Immediately after my third round Jesse and I went out for a run.

I wanted to run 5-6 miles, but it was really cold when the sun started going down and Jesse and I both wore short sleeves. So we cut the run a little bit short, and completed 4.67 miles.

I have a new sponsor, you can like their facebook page here, Total Nutrition Facebook and you can find their website here: Total Nutrition. They sent me a big box of loot, including the shirt that I wore in tonight’s video. I am loving the shirts, they are cute and ridiculously comfortable.

They also sent me some great vitamins, protein, and more so I will be sure to let you guys know what I think as I start incorporating this into my routine. I love the water soluble multi-vitamins, and the vanilla protein tastes like a milk shake!

Jesse with his picture in Point Park University’s Athletic Hall of Fame.

Also, Jesse’s official induction into Point Park University’s Athletic Hall of Fame was last night. He made an amazing and inspiring speech. He motivates me to work my hardest every day. 🙂

I hope you guys have a great workout! Get out there and motivate someone today (self-motivation counts too!)

Melissa

All Levels: Maximum number of reps during each 50 second interval. 10 seconds of rest in between each exercise.

Repeat 3X.

1. Warrior 3 Squat Pulse Right
2. Warrior 3 Squat Pulse Left
3. Mountain Climber
4. Temple Tap V-Up
5. Alternate Round Kicks
6. Side Step Plank (right)
7. Side Step Plank (left)

Try to move through the rounds as quickly as possible. Push yourself, but always listen to your body.

Body Weight Full Body Challenge

Almost Hand Stand Push Up-Prepare for Full Hand Stand Push

Hi Everyone!

This is my workout from last night. I started with the hardest moves, so if you start out and feel this is too difficult don’t get discouraged! You can substitute regular or knee push ups for the Almost Handstand Push ups. Also, the seated leg lift, is more challenging than it looks, but it is great for building core strength.

I hope you guys enjoy today’s workout. I have a very busy day today, but I am still planning a workout for this evening. So I will see you later tonight!

Also, I will be sharing my beef stew recipe so check back for that. 🙂

Melissa

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

1. (Almost) Handstand Push Ups
2. Seated Leg Lift (right)
3. Seated Leg Lift (left)
4. Prone Heel Press
5. Right Side Lunge with Knee Twist
6. Left Side Lunge with Knee Twist
7. Boat Pose
8. Right Side Plank Hip Lift
9. Left Side Plank Hip Lift
10. Ab Ball Pull
11. Butt Lift Ball
12. Plank Chest Press

Body Weight Blast Workout

Hi Everyone,

Tonight is a fun workout. I included a new Burpee Variation, Low Jack Burpees. I really liked them. It was a fun challenge. This is a full body workout, with an emphasis on strengthening your core.

I ran a hill workout with the girls on the Cross Country team yesterday (those girls are fantastic! They really pushed themselves.) As a result, I definitely felt all of the thigh, and glute exercises today. I went through the workout 2X and walked a mile on the treadmill. I wanted to run, but it is important not to over train, and to let your body rest.

I am still in second place in Fitness Magazine’s “Face of Fitness” contest. Voting goes today, and tomorrow: Vote Here! if you haven’t voted yet today. Being the Face of Fitness would be a dream come true for me. 🙂 Thank you to EVERYONE who has voted, and supported me. It has meant so much to me.

I made Vegetable Beef Stew for the first time today. I was going to share the recipe, but found that stew doesn’t photograph particularly well. So if anyone wants the recipe comment and let me know, and I will share it. I promise, it’s much more delicious than it looks!

I hope you all enjoy the workout, and are having a great weekend!

Melissa

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

Repeat 1-3X

1. Clam Plank
2. Pendulum Kick
3. Low Jack Burpee
4. Crab Toe Touch (right)
5. Crab Toe Touch (left)
6. Heel Tap Leg Lift
7. Hip Twist
8. Reverse Situp (with or without ball)
9. Roll Up
10. Plank Lift

Bottoms Up Workout

Hi Everyone,

Tonight I did a high intensity interval workout (HIIT). This workout can be done for a specific number of reps, or for the maximum number of reps you can perform in each timed interval. The breakdown will be listed below.

Jesse and I both went through this workout tonight. Be sure to warm up before this workout, because you will be working at a high intensity, and you want to maximize your results. I warmed up with jumping jacks, and hula hooping. Also, filming this video was a bit of extra warm up for the timed intervals I did on my second time through.

I will list my number of reps next to each exercise listed below. You can see by the top picture, that this one got me sweaty!

I hope you guys enjoy the workout. Have a great night!
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!

Strength Building Workout

Hi Everyone!

Today I filmed a brand new full body workout. I love incorporating fun new exercises into my workouts. The Oblique pushups that I started with in today’s video were tough on me. I have been working on a few new yoga arm balance poses, so I think my arms were a little bit more tired than usual.

I also ran 5 miles outside. It was a beautiful day, warm and sunny, but cool enough to make for a beautiful run.

I am starting to focus more on flexibility again, because I noticed that my hip flexors have been getting a little bit tighter. It’s very important to stay flexible. It helps prevent injuries, and maintain a high level of functioning, so I will be filming some more stretching, and some of the moves I am doing to improve my own flexibility.

I hope you guys enjoy the new workout!

Melissa

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

Repeat 1-3X

1. Oblique Pushups
2. Leg Series (right) (30 reps total, 10 of each movement)
3. Leg Series (left)
4. Leg/Hip Lift
5. Bow Press with Heel Tap
6. Oblique V-Up (right)
7. Oblique V-Up (left)
8. Squat Lift
9. Forward Fold Leg Lift (right)
10. Forward Fold Leg Lift (left)
11. Plank Hold

Tiki Hut Workout: Riviera Maya, Mexico

Leg/Hip Lift

Dive Bomber

Hi Everyone,

This is another workout that I did while I was in Mexico. I was originally planning on filming on the beach, but it was super bright, and the video was washed out, so we filmed in the archery area at the resort.

We stayed at the Iberostar Paraiso Del Mar, and they had a ton of activities available to keep you active. We competed in the Archery competition. Jesse took first place, and I took fourth place. We got video of that too. I was pretty happy, for my first time shooting!

This is a fun, full body workout. You don’t need any equipment, but you will definitely work up a sweat! This workout will help you tone your abs, butt, legs, and arms.

I hope you enjoy the workout, and you do get to see the view down to the ocean in this video. 🙂
Melissa

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

Or complete this as a HIIT workout, 50 seconds work, 10 seconds of rest, and go for max reps. Be sure to keep track!

Repeat 1-3X

1. Burpee
2. Leg/Hip Lift
3. Side Plank Frogger
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Dive Bomber
7. Round Kick (right)
8. Round Kick (left)
9. Hip Press (right)
10. Hip Press (left)

Booty Bump Up: Body Weight Home Workout

Table Pose Hip Press

Hi Everyone!

This was my workout tonight. I went through it twice, and I am going to go through it one more time this evening with Jesse. I also posted a Burpee compilation video on my facebook page and youtube channel of the different places around the resort that I did burpees.

Tonight’s workout is a fun one. It’s full body, but there is an emphasis on toning and shaping your butt and thighs. I love glute workouts.

Also, I got new clothing in today from BodyRock Sport. I love the new outfit! It’s super comfy, and the top is supportive.

I hope you guys enjoy the workout! See you tomorrow. More workouts from my trip to Mexico will be coming!

Melissa

Walk Back Pushups

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

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

Repeat 1-3X

Hotel Room Workout in the Riviera Maya

Hi Everyone!

I am back from Mexico. It feels weird to be wearing jeans instead of a bikini! I miss Mexico already, and I haven’t even been back for 24 hours.

I will be posting more about our trip, but here is one of the workouts I did while we were there. I did this one in our room at the Iberostar Paraiso Del Mar. I am a firm believer that you should be able to workout anywhere, whether you have a lot of equipment or not. I am sure you guys knew that already, but it was fun to workout in some new locations.

There are more videos to come!

Enjoy the workout,

Melissa

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

Repeat 1-3X

1. Low Jump Squat
2. Shoulder Tap Plank
3. Double Kick Back (right)
4. Double Kick Back (left)
5. Side Plank Twist and Lift (right)
6. Side Plank Twist and Lift (left)
7. Goddess Side Crunch
8. Frogger
9. Leg Lift
10. Russian Kick (50 reps)
11. Butt Lift

Power Interval Workout with Treadmill

Hi Everyone,

This was my workout last night. It’s a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!

If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps

Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4:

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Lean, Strong Tight: Full Body Home Workout (Real Time)

Hi Everyone,

Today’s workout was great! It definitely challenged me. I filmed my final round today, instead of the first round. I went through the workout a total of three times.

I love the quote in the picture above. “It never get’s easier, you just get better.” It’s part of the reason that you want to keep challenging yourself. Only through challenging your body, and determination do those things grow stronger. You will be better equipped to handle whatever life throws your way. Working out doesn’t just give you physical strength, it increases your mental endurance, and your mind’s awareness of what you can handle.

I hope you guys enjoy today’s workout. 🙂

Melissa

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

Repeat 1-3X

1. Mountain Climbers
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Fat Burn Body Toning: Shape and Sculpt Real Time Video

Hi Everyone!

I have another fun workout for you! This workout took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I threw in a couple of new moves, that I will definitely be doing again.

I also did a 5 mile run with Jesse this morning, so I got in some extra cardio. We ran at a comfortable talking pace.

Tomorrow I will be sharing an update from Marie. She has remained on a bender to improve her fitness, life and health. If you’re on a bender tweet me BenderFitness with the hashtag #onabender and let me know. 🙂

I hope you guys enjoy the workout!
Melissa

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

Repeat 1-2X

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Extreme Sweat Full Body Home Workout

Hi Everyone,

Today’s workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only.

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball.
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground.
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!)
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead.
-Split Squat: This can be done without weights, as a body weight exercise.

Enjoy the workout!
Melissa

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

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don’t have a stability ball.

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Metabolism Wake Up Call

Hi Everyone,

I’m back! I apologize for not being able to film my workouts the past few days. I am helping my mom move, and have been super busy. While my mom was working today I filmed this workout, and then Jesse and I went for a 5 mile run. We are planning on going through this workout one more time together this evening.

Today’s workout is a great metabolism booster. It’s a full body workout, that will help you strengthen and tone your entire body, while incorporating some cardio into the workout. You should be sweaty by the end of this one!

I hope you guys enjoy the workout,
Melissa

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

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

5 Moves for Full Body Fitness

Hi Everyone,

Today’s workout only has 5 moves, but don’t let that fool you into thinking it’s easy! It is still a tough full body workout.

I only went through this circuit of exercises one time yesterday, but as soon as I was done I went outside for a 7 mile run.

This workout can be done on it’s own if you repeat the round, or in addition to some cardio. Take your pic of cardio workouts here.

Hope you have a great day!
Melissa

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

1. Lunge Twist
2. Surfer Burpee
3. Rock the Boat
4. Shoulder Tap Pushups
5. Crab Reach

15 Minute High Intensity Home Cardio Workout Real Time

Hi Everyone!

I’m back, and I’m feeling much better today! I didn’t feel like yesterday’s illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over.

Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don’t want to shock your body by just stopping. You can walk or march in place as your heart rate lowers.

I hope you guys enjoy the workout!

Melissa

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout.

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Body Sculpt Workout: Bender Fitness

Hi Everyone,

I had a really great workout planned for today. My sister, Jessica, was going to join me. Unfortunately I woke up really sick this morning. I thought that I was going to be able to do the workout anyway, but I was just too sick.

Jessica even did her nails with my website on them today! Check that out: MaJessTic Nails

So I am listening to my body, and letting it fight off this illness. I am feeling much better than I did this morning, so hopefully I will be back with a new workout tomorrow.

In the mean time, this is a fun (and tough) full body workout. Try it out! If you’ve done this one before, try to improve your reps. 🙂

The photo above is from my photo shoot with Jeff Zoet. Check out his work. He does a great job, and was a pleasure to work with.

Have a good day,
Melissa

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

Equipment I use: Jump Rope (but you can substitute high knees)

1. Jump Rope (timed)
2. Surfer Burpee
3. Plie Heel Pulse (timed)
4. Round Kick (right)
5. Round Kick (left)
6. Jump Rope (timed)
7. Frog Jump
8. Chair Pulse (timed)
9. Squat Crunch (right)
10. Squat Crunch (left)
11. Jump Rope (timed)
12. Oblique Reach (left)
13. Oblique Reach (right)
14. Jump Ups or Jump Squat
15. Supergirl Pushups