Full Body Frenzy Home Workout

Hi Everyone,

Here is tonight’s workout! You get to see Jesse and I both going through the workout. I look totally goofy in the picture above, but I thought it was funny. 🙂

This one is a full body workout, and I found it to be a nice challenge. You will definitely feel this one all over if you try it at home. I was dripping sweat by the end of it!

This week I will be doing new workouts Tuesday, Wednesday, Thursday, Saturday and Sunday. Friday I work a double shift so there will be no new workout. I will be keeping very active though!

Have a great night! I will see you tomorrow.

Melissa

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

Warm-up: 5-10 minutes Jump Rope

1. Ninja Jump
2. Pyramid Pushup
3. Russian Kicks (timed)
4. Temple Tap Abs (timed)
5. High Knees (timed)
6. Down Dog Pushup/Knee Tap
7. Lunge Jump
8. Right Elbow Tap Squat
9. Left Elbow Tap Squat
10. Mountain Jumper (timed)
11. Chair to Warrior (right)
12. Chair to Warrio (left)
13. Frog Jump

Cool Down: 5-10 minutes Jump Rope

Wild Thing Home Workout

Hi Everyone,

Sorry to go MIA for two days! I am still adjusting to my new work schedule. I have to leave my house 45 minutes earlier, and I get home 30 minutes later so it’s taking a bit more time to get used to than I thought it would.

I had a lot of fun with today’s workout. I hit all the major areas. The three ab exercises in a row were tough. My abs were burning, and I loved it!

I did all of the exercises as reps the first time through, and timed the second time through. It was fun to mix it up.

I also went for a nice relaxing walk outside by the river (where I filmed the river workout). If it’s nice again tomorrow I will film outside again. If not I will do another indoor workout.

I hope you’re having a great weekend, and enjoy the workout!

Melissa

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

NOTE: The first time through I did reps, the second time through I did the maximum number of reps I could do in 60 seconds for each exercise. I went through 2X total.

1. 3-Way Jump/3 Point Burpees
2. 1 Leg Bridge Pulse (right)
3. 1 Leg Bridge Pulse (left)
4. Reverse Lunge (right)
5. Reverse Lunge (left)
6. Warrior 3 Deadlift (right)
7. Warrior 3 Deadlift (left)
8. V-Up
9. Hip Lift
10. Bicycle
11. Oblique Sumo Pushup
12. Stability-Ball Pike

15 Minute Home Workout Ab, Arm, Booty Blast

Hi Everyone,

This is today’s workout. In addition to this I will be walking on the treadmill or jump roping for 20-30 minutes. If I had more time I would go through this workout twice, but I have about a million things to get done tonight so my obligations win the time battle this time. Sometimes it’s better to get in a shorter workout than you would like than to just give up the battle and miss a workout completely.

Going through this workout once still made me feel like I was getting a great workout in. I was nice and sweaty by the end. 🙂

Enjoy,
Melissa

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

Repeat 2X (or just go through once and do some cardio!)

1. Surfer Burpee
2. Side Plank Leg Lift (left)
3. Side Plank Leg Lift (right)
4. Bridge Leg Pulse (left)
5. Bridge Leg Pulse (right)
6. Leg Lift/Hip Lift
7. Hydrant Extension (right)
8. Hydrant Extension (left)
9. Oblique Plank (alternate legs)
10. Twisted Warrior
11. Scissor Abs
12. Knee Hug

Tight and Fit Home Workout

Hi Everyone,

I can’t believe it’s Sunday again! Days just seem to be flying by. Last week was very hectic for me. I was finishing up my first full-time fieldwork placement, tomorrow I start a new one. I still have plenty of great workouts planned for this week.

Today’s workout was fun. Afterwards I did a 3.5 mile run outside. It took 30 minutes and 28 seconds, and included one very long hill, and plenty of smaller inclines. 🙂

Also, I have launched a new facebook page. If you want to be updated immediately when I post a new work be sure to like the new page: www.facebook.com/melissabenderfitness

I have some fun stuff planned for my blog in the near future, and I will be updating everyone on that soon. In the meantime I hope you have fun with today’s workout!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
NOTE: For the Leg series I did 10 of each movement (30 total), Beginners do 5 (15 total), Intermediate do 8 (24 total).

Warm Up: 5 Minutes of Jump Rope and 1 full Sun Salutation

1. Lunge Jump
2. Walking Pushups
3. Leg Series (right)
4. Leg Series (left)
5. Dive Bomber/Up-Down Dog
6. V-Up Toe Touch
7. Crab Reach
8. Side Plank Twist/Drop (right)
9. Side Plank Twist/Drop (left)
10. Heel Tap Abs with Hip Lift

Cool Down: 5 minutes of Jump Rope, 1 full Sun Salutation

Cardio: 30 minute run outside. If you don’t want to run you can always increase your jump rope time, or do the 15 minute high intensity cardio workout.

Sisters Home Workout

Hi Everyone,

Today’s workout has a very special guest, my sister Kristen. I really enjoyed having her for my workout today, and she did a great job! I think the next workout she joins me for will need to be a bit more challenging, because she handled this one like a pro.

This is a full body workout, we did some cardio, abs, legs, and arms. In addition to today’s workout I would like to do a 30 minute run, or some walking on the treadmill. I will have to update you later on what I decide to do.

Enjoy the video. Now you have met two of my siblings (Jessica was in the Lovehandle Loser Part 2 Workout video).

Have a great day!
Melissa

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

1. High Knees
2. Warrior Lift (right)
3. Warrior Lift (left)
4. Jump Squat
5. Temple Tap Abs
6. Frog Jump
7. Ball Pull
8. Mountain Climber
9. Side Drop (with or without ball)
10. Oblique Drop (right)
11. Oblique Drop (left)
12. Superman
13. Chair Pulse
14. High Knees

Head to Toe Home Workout

Hi Everyone,

Tonight’s workout took me just over 20 minutes. It has been an extremely busy night so I needed to get my workout done quickly. That doesn’t mean it was easy. I struggled at a few points, which you will see in the full-length video. Focus on form, and controlled movements, and always listen to your body.

I am going to be making some exciting changes to my website soon. The first change is with a new facebook page where you can get the fastest updates to my blog posts. You can find that at: www.facebook.com/melissabenderfitness

Enjoy the workout!

Melissa

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

1. High Knees
2. Oblique V-Up (left)
3. Jumping Plank
4. Oblique V-Up (right)
5. Burpee
6. V-Up with Ball
7. Jumping Pushup
8. Starfish Crunch
9. Squat Jump
10. Crossing Lunge Reach
11. Mountain Climber
12. Curtsy Squat
13. Surfer
14. Rotating Plank Crunch
15. High Knees

Strong Body Home Workout

Hi Everyone,

This is my workout of the day. It is a full body workout with plenty of cardio. The entire workout took me 22 minutes and 3 seconds to complete. There are some new variations of exercises in here so be sure to check out the video for some directions on how to do them.

I hope everyone had an excellent weekend! Jesse and I saw the Hunger Games yesterday, and we both loved the movie. It made me want to re-read the books. 🙂

There will be another short workout video tonight. I have had some requests for a video using the dip station so I will be filming that this evening.

Enjoy your day!

Melissa

Beginner: 10 reps, 30 seconds high knees, 3 minutes jump rope
Intermediate: 15 reps, 45 seconds high knees, 5 minutes jump rope
Advanced: 20 reps, 60 seconds high knees, 5 minutes jump rope

1. Jumpe Rope
2. High Knees
3. Side Lunge Lift (right)
4. Side Lunge Lift (left)
5. Jump Kick (right)
6. Jump Kick (left)
7. Spiderman Pushup to Down Dog
8. Side Lying Situps (right)
9. Side Lying Situps (left)
10. V-up Toe Touch
11. High Knees
12. Jump Rope

Birthday Workout

Hi Everyone,

This is my workout from last night. I was too tired to wait for it to upload so I am posting while I eat breakfast. Yesterday was my birthday, and it really made me think about how I want to stay just as healthy every year as I am now. If you want some inspiration for staying fit as you age look up Ernestine Shepherd. She is 75. 🙂

To me exercise isn’t just something you do to look a certain way. It is a marker of your health and fitness. It’s a way to take control of your future and improve your chances of being healthy and happy. It’s a natural mood enhancer and energizer.

So enjoy the workout, and keep up your dedication to staying fit and healthy.

Have a great day,

Melissa

PS Nadia asked on my facebook page if I had my cake and ate it too. I had some cherry pie and ice cream. It was delicious! We went out for Mexican food to celebrate.

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

1. Jumping Pushup
2. Forward Fold Leg Lift (right)
3. Forward Fold Leg LIft (left)
4. Mountain Climber (timed)
5. Forward Backward Lunge Hop (right)
6. Forward Backward Lunge Hop (left)
7. Burpee
8. Angel Abs
9. Chair to Chair II
10. Chair Taps

Full Body Sweat Session

Hi Everyone!

Cydney is back, and she stuck it out for a super tough workout! She is doing an amazing job, and her fitness level has been increasing by leaps and bounds.

I kept this video full length so everyone can see how challenging this workout was for both of us. The pulsing lunge jumps were really tough for me. Going straight into them after jump squats added an extra challenge to an already tough workout move.

In addition to this workout I work up early and ran two miles before I went to work. I also did some walking and reading on the treadmill as a cool down after the workout.

I am looking forward to tonight’s workout. I am feeling energized and ready to go! Also, tomorrow is my birthday so I am going to have to come up with something fun for a birthday workout.

I tried out a recipe for super low calorie healthy chocolate muffins, and it turned out pretty delicious so I will share that with you this evening. I sent Cydney home with some of the muffins so she wouldn’t hate me for putting her through such a kick-butt workout. 🙂 Luckily she felt great afterwards (but she still took some muffins.)

Have a great day!
Melissa

Exercises 1-5 and 11-15 are timed. Go for the maximum number of reps that you can in each 50 second interval. Exercises 6-10 are repetitions. Cyd did the intermediate level reps, and I did the advanced.

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

(max reps during each interval)
1. High Knees
2. Jump Squat
3. Lunge Pulse Jump (right)
4. Lunge Pulse Jump (left)
5. Crab Touch

(reps)
6. Side Plank Leg Lift (right)
7. Side Plank Leg Lift (left)
8. Leg Extensions on Forearms (right)
9. Leg Extensions on Forearms (left)
10. Windmill Abs

(max reps/interval)
11. Racer Warrior (right)
12. Racer Warrior (left)
13. Bicycle
14. Pistol Lunge (right)
15. Pistol Lunge (left)

Body Sculpt Workout

Hi Everyone,

I have been having technical difficulties uploading my video to youtube for the last two days, so this is my first time uploading a video directly onto my blog.

I love the new shirt I am wearing in my video. I bought it on etsy from Nutrition Snob. She did a great job, and customized the order so it was made the way I wanted it. Click on her name if you want to check out her other products.

Yesterday was a busy day for me. I woke up, and walked 5 miles while reading on the treadmill. I lost track of time while waiting for Jesse to wake up. When Jesse woke up we went for a 3.5 mile run at a nice light pace. We also went down near the river and filmed the workout video below. Then, in the evening Marie asked me to do a light run with her. I would put that run right around 2 miles.

I feel great today, not sore at all so I didn’t push myself to hard. There will be a new workout up later today so check back. In the mean time, enjoy this full body workout!

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

10 Step Body Blast: Full Length

Hi Everyone!

It was a great workout day! It actually hit 80 degrees, which is heavenly to me. That meant that I filmed a workout and then I went for a run. I just can’t resist the call out the outdoors when it is sunny.

The workout in the video I did today was tough! It’s full body, and you will really feel it. It’s only 10 exercises, but don’t let that fool you. Your body gets stronger when you challenge it.

After the workout Jesse and I ran 5.66 miles. The initial plan was to repeat the workout after the run, but when I got back I decided that I had hit the perfect level of challenge. Doing more would have been to much. Like I always say, listen to your body. Your personal fitness bender should be based on your level, and the goal should always be health. Find the “just right challenge.” That means you are really challenging yourself, but not pushing yourself into injury.

Have a wonderful night! Thanks for joining my fitness bender.

Melissa

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

Pushup to Reverse Plank Pushup
Pendulum Squat
Cross Mountain Climber
Superman
1 Leg Hop (right)
1 Leg Hop (left)
Plank Abs (right)
Plank Abs (left)
Open Hip Leg Extension (right)
Open Hip Leg Extension (left)

Fit to Sweat: Bender Fitness Workout

Hi Everyone,

This is tonight’s workout. There are a few tough moves in this one, but it felt great to get through it. I will let you judge for yourself which move is the hardest. 😀 Feel free to let me know in the comments below!

I am off to bed now. Still trying to make up for the sleep I lost in the time change! There will be a new workout tomorrow so be sure to come back and check it out!

Have a great night!
Melissa

Beginner: 10 reps
Intermediate: 20 reps
Advanced: 30 reps
(If you’re feeling super repeat 2X)

High Knees
Close Foot Squat
Wide Leg Squat
Double Ninja Jump
V-Ups with Ball
Speed Skater
Jump Lunge Kick
3-part Ab Series (Rollup, hip lift, v-up)
Oblique Drop right
Oblique Drop left
Runners Warrior right
Runners Warrior left
High Knees

River Front Workout: Bender Fitness

Hi Everyone!

It was a gorgeous day today, and there was no chance that I was doing an indoor workout and wasting the sunshine! Good weather and sunlight motivate me, and energize me. Jesse and I walked around, filming the workout, and take tons of great pictures, which I will share in another blog post.

The great thing about body weight workouts is you can take them anywhere! I used to be a flight attendant, and I quickly learned that if I wanted to stay fit it was up to me to figure out a way to workout on the fly. Not having a gym membership will never be an excuse for me, and I like it that way. It makes me responsible for my fitness.

Be sure to stretch before and after this workout. I stretched throughout, and did a bit of yoga (I was feeling inspired by all of the natural beauty around me). I even did a bit of meditation.

In addition to the workout video I decided to join Jesse on his light run today. I ran 6.5 miles, and I am happy to say that I got significantly faster on the last three miles instead of getting more tired. Okay, I’ll admit it, the first three miles were uphill, which may have had something to do with the speed difference. 😉 The whole run took 58 minutes exactly.

Anyway, enjoy the workout. I hope it’s a great start to your week!

Melissa

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

Repeat 2X

1. Step Ups (right)
2. Step Ups (left)
3. Jump Ups (only do this if you have something sturdy to land on. If not substitute jump squats)
4. Lunge Lift Off
5. Burpees
6. Tricep Dips
7. Sumo Squats
8. 1 Leg Reach
9. Temple Abs
10. Heel Tap Abs

3 Sets to Fitness: Melissa Bender (full length workout)

Hi Everyone,

This was my workout today. I actually did it twice, one in the morning, and once in the evening. The video is from my second time through. My total time for the workout the first time was 22 minutes and 51 seconds. I think I actually got through it a little bit faster the second time.

When doing an interval workout is is important to warm up and cool down afterward. Walking, jump roping, sun salutations and stretching are all good ways to warm up or cool down. Prior to doing this workout I jump roped for about 2 minutes. I did 2 full sun salutations, and some walking as a cool down.

Also, push yourself, but be sure to listen to your body. Go for your personal best, but if you need to rest you can.

I hope you enjoy today’s workout. I have been getting a lot of requests for more full length videos, so here is another one. 🙂

Melissa

Burpee

1. Oblique v up right

2. Oblique v up left

3. Rollup, hip lift, v up

4. Half situp twist with weight

5. Backward toe touch

Burpee

6. Back lunge right

7. Back lunge left

8. Low jack

9. Forward lunge right

10. Forward lunge left

Burpee

11. Plank Forward Jump

12. Plank Side Jump

13. Tricep pushup right

14. Tricep pusup left

15. Shoulder tap pushups

Shape and Tone Workout: Melissa Bender

Hi Everyone!

This was my workout tonight. On top of this I ended up walking hills on the treadmill for 20 minutes. I was waiting for Jesse to finish his run, so I did some reading on my kindle while I walked.

Changing up my workouts every day keeps them interesting and challenging for me. I get bored, and my body adjusts quickly if I do the same workout all the time. This doesn’t mean that I never repeat a workout, but it’s fun to keep the challenges fresh.

I am also creating some new fitness goals for myself this year, which I will be sharing in a blogpost soon. If you have any goals you’d like to share, post them in the comments below. I also like to hear what other people do to keep their workouts fresh.

Have a great night!
Melissa

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

(My total time was 24:20 on the advanced level).

Jump Rope (high knees) (timed)
Mountain Climbers (timed)
Side Plank Reach/Knee (right)
Side Plank Reach/Knee (left)
Decline Pushup with Ball Pull
Ninja Jumps
Jump Rope (regular)(timed)
Tick Tock Abs
Weighted Jump Squat
Ball Leg Series (right)
Ball Leg Series (left)
Runners Lunge to Warrior 3 (right)
Runners Lunge to Warrior 3 (left)
V Pulse Abs (timed)
Jump Rope (timed)

Toned and Tight: Melissa Bender Workout

Hi Everyone,

This is tonight’s workout! It was more of a stream of consciousness workout for me. It wasn’t what I had planned on doing, but instead I went with what I felt like doing. I filmed it after I actually did the workout. The breakdown is below, as usual!

Have a great night!

Melissa

Toned and Tight
B=Beginner
I=Intermediate
A=Advanced

1. Squats (B: 10, I: 15: A: 20)
2. Seated Leg Lift (B: 20, I: 30: A: 50) (per leg)
3. Table (B: 15, I: 25, A:30)
4. Leg Thread Pulse (B: 15, I: 25, A:30)
5. Plank (B: 30 seconds, I: 60 seconds, A: 2 minutes)
6. Down dog/Chatarunga (B: 5, I: 10, A: 15)
7. Standing Kick Back (B: 20, I: 30: A: 50) (per leg)
8. Extended Kick Back (B: 10, I: 15, A: 25) (per leg)
9. Hip Rotations (B: 10, I: 15, A: 25) (per direction)
10. Forward Fold/Mountain (B: 10, I: 15, A: 25)

Sweat-acular Workout! Melissa Bender

Hi Everyone,

As you can see in the picture above (and in the running shots from the video) this workout had me seriously sweaty! I filmed the video and then did the workout, and Jesse decided to get some shots of my cardio bursts in between. 🙂

Jesse did this workout with me, so we alternated 5 minute intervals, and 5 minute cardio on the treadmill. He started out running, and I started out with the reps. You can do it either way, I promise you will feel it!

The entire workout takes 30 minutes (including the cardio) if you are doing it one the advanced level. Obviously I was running on the treadmill (8.5 or 7 min. miles), but you can also jump rope, do high knees, jumping jacks or split up one of the cardio burst workouts.

Try it out, and let me know what you think!
Melissa

Beginner: Max reps during 30 second intervals, 3 minute cardio bursts
Intermediate: Max reps during 45 second intervals, 4 minute cardio bursts
Advanced: Max reps during 60 second intervals, 5 minute cardio bursts

1. Small Plie Jumps
2. Standing Leg Series (left)
3. Standing Leg Series (right)
4. Forward/Backward Lunges (left)
5. Forward Backward Lunges (right)

Cardio Burst 1

1. Heel Tap Abs
2. Leg Circle (left)
3. Leg Circle (right)
4. Bicycle Abs
5. Up/Down Dog

Cardio Burst 2

1. 3 Way Mountain Jump
2. Side Plank Leg Lift (left)
3. Side Plank Leg Lift (right)
4. Spiderman Pushups
5. Flip Flops

Cardio Burst 3

Leap Your Way to Fantastic Abs: Melissa Bender Fitness

Hi Everyone!

This day only happens once every 4 years, so in honor of Leap Year we are doing the “Leap Your Way to Abs” workout.

In the video I forgot to show the equipment free variation for the ball pull-ins. If you don’t have a stability ball go into a plank position and bring your knee to your elbow before returning to plank. Alternate legs.

Tomorrow starts a brand new month! I love March because it marks the beginning of Spring (plus it’s my birthday month!) So look for lots of new workouts. I can’t wait until it gets nice enough to start filming a few outdoor workouts. 🙂

See you tomorrow,

Melissa

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

Bonus: Do 10 minutes of cardio! Check out one of the cardio video workouts, run or jump rope. I ran a mile on the treadmill, and added in some extra jump squats to bring it up to 10 minutes. 🙂

Deep Knee Bend Jumps
Ball Pull Abs
Butt Kick Squats
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
1 Leg Pulse Jumps (right)
1 Leg Pulse Jumps (left)
Handstand Kick (or down dog pushups)
Ab Series (right, left, through, hip lift=1 rep)
Leaping Mountains
Burpee

Repeat!

Go Hard Home Workout: Melissa Bender

Hi Everyone,

Today’s workout is intense! I interspersed the reps with cardio blasts on my treadmill to maximize the burn. I interspersed mile runs in between the reps. If you don’t have someplace to run, or access to a treadmill, I recommend doing the 15 Minute High Intensity Cardio Fat Burn workout, or the 10 Minute Bombshell Fat Burn workout along with this workout. You could also chose to do 5 to 10 minutes of jump roping during the cardio burst sections of the workout.

Push yourself and go hard the entire time! Move through the reps as quickly as possible, while focusing on maintaining proper form.

Let me know what you think of the workout, and how long it takes you to get through it. I will post the breakdown the way I did it below. If you are doing one of the cardio workouts I have linked above you can do it at the end of the workout, instead of in between.

Have a great night,

Melissa

Go Hard or Go Home Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Cardio Burst: I did a 1 mile run (7 minutes, 40 seconds). You can do 5-10 minutes of jump roping, or wait and do a cardio workout at the end.

Side Lunge Kick (right)
Side Lunge Kick (left)
1 Leg Deadlift (right)
1 Leg Deadlift (left)
Lunge Jumps

Cardio Burst: I did a 1 mile run (7 minutes, 34 seconds)

Scissor Ab Combo
Angel Abs
Leg Lift/Hip Lift
Butt Shake/Hip Twist
Bicycle Abs

Cardio Burst: I did a 1 mile run (7 minutes, 30 seconds)

Pushups
Oblique Drop (right)
Oblique Drop (left)
Ball Pull In/Glute Squeeze
Rotating Side Plank

Note: I did 3 miles of running during the workout. I maintained a pace that I could hold while talking, but one that still had me working. If you don’t want to run or jump rope try one of these cardio burst workouts:

15 Minute High Intensity Cardio Burn

10 Minute Bombshell Body Fat Burn Cardio

Full Body Beginner Workout: Melissa Bender Fitness

Hi Everyone,

Marie came over for another workout today. She brought her gorgeous son, Liam with her. When he got tired of watching us, and wanted some attention I decided to include him in our workout. 🙂 He loved it, and I got to play with an adorable baby so we were both happy.

Marie has gotten a lot stronger, and has been losing both pounds and inches since starting her fitness bender. She did a great job in today’s workout, and was able to do the intermediate number of reps for everything except the Lunge Kicks (which she did 10 of). So she has really improved a lot in a short period of time.

If you’re on a more advanced level repeat this workout 2-4 times. It took us 15 minutes exactly to go through this workout once.

Enjoy, and have a great day!

Melissa

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

Repeat 2-4 times.

Lateral Jump Squat
Heel Push Right (timed)
Heel Push Left (timed)
Crossing Leg Reach Right
Crossing Leg Reach Left
Lunge Kick Right
Lunge Kick Left
Down Dog Leg Lift Right
Down Dog Leg Lift Left
Zombie Situps (or Baby Situps!) (timed)
V-Scissor Reach
Mountain Climber (timed)
Half Moon Rotations
High Knees (timed)

Special thanks to Marie and Liam for joining us today!