I hope you all had a good rest day yesterday. I ended up getting really sick on Saturday night with a stomach virus. I think that was part of the reason Saturday’s workout was such a challenge for me. I’m better now, but I definitely needed yesterday to rest.
Today’s workout works all of your major muscle groups, and is designed to keep your metabolism boosted. The breakdown is below.
I will also be posting some healthy snack tips. I love finding healthy snacks that are high in protein and taste delicious. If you have any ideas to share with me please comment below!
Melissa
Inspiring Quote of the Day: “Always bear in mind that your own resolution to succeed is more important than any other one thing.”-Abraham Lincoln
Metabolism Boosting Exercise Challenge
Scissor abs
Russian kicks
Leg Series (right)
Leg Series (left)
Burpees
Beginner: 10 reps, repeat cycle 1-2 times
Intermediate: 15 reps, repeat 3 times
Advanced: 20 reps, repeat 4 times
OR
Max reps for 50 second intervals with 10 seconds of rest between each exercise.
Today’s workout will definitely make you sweat! If you want a more intense burn go through the entire routine twice.
I can’t believe the first week of 2012 is drawing to a close. We have done lots of fat burning and body shaping this week that should be a great kick start to any fitness related new year’s resolutions. Any time someone sets a goal to get healthier they are making a choice that will help them in every area of their life.
Also, be sure to check out the stretching video I posted earlier. The Blog archive is at the bottom of the page. It is important to keep your muscles supple and flexible.
Happy New Year!!! I hope everyone celebrated the coming year with joy. Right now many people are making a list of New Year’s resolutions. I have spent the last few days asking people what motivates them. I have also researched ways to make your resolutions a reality.
One helpful tip I found suggested breaking your resolutions up into categories. For example:
Personal:
Fitness:
Professional:
Emotional:
Organizational:
Or any other categories you may need. The more specific your goals are the more likely you are to reach them. If you have a long term goal break it up into smaller steps. That way you can cross items off of your list and see progress. (IE Goal 1: Do 1 full Burpee, Goal 2: Do 3 full Burpees by Feb. Etc.) Until you work your way up to your long term goal. By doing this you are more likely to stick with your goals, and recognize how well you are doing. Don’t be afraid to restructure your goals. You may reach them even sooner than you expect!
Do you have any resolutions? One of my best friends (Bethany) joined me for today’s workout. She isn’t in the video, but she started out her fitness/health resolutions by doing today’s workout. It wasn’t an easy one to start with, but she did GREAT!
Another of my best friends, Rose, started a blog documenting her New Year’s resolutions. Check out her goals and progress throughout the year: www.blossomingrose2012.blogspot.com
If my workouts seem intimidating please remember that wherever you are starting from you will improve. Even if you start by doing one of each exercise you will work your way up to doing the entire workout! Keep at it. J
Melissa
New Year, New You
Beginner: up to 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
If you don’t have an interval timer, stop watch or oven timer, you will have to estimate the timed exercises. Don’t let little factors like that allow you to push off your workout.
Today’s workout was tough, but I felt great afterwards. I recently read an article that said it is best to start exercises with your weaker side first (for most of us that is the left side), so I have been starting reps on the left. This helps us to use this side to our full ability while we are still fresh, and will help correct any strength imbalances we have.
The year 2011 has flown by for me. Many people right now are thinking about their new year’s resolutions. If yours has to do with fitness, congratulations! You will find many life benefits to increasing your health and fitness. It’s important to create a plan that you can actually do, and stick to. Think about your schedule, and what will actually work with your lifestyle. Once you find something that fits it will be much easier to stick to.
I don’t normally make New Year’s resolutions, but I am considering it this year. Do you have any resolutions?
1.Supergirl 2.Lunge Jump 3.Down Dog Leg Lift 4.Jump Squat 5.Ab/decline pushup with exercise ball (variation shown in the video without ball) 6.Jumping Jacks 7.Reach through Abs (left) 8.Reach through Abs (right) 9.Squat 10.Pendulum Squat
Another calorie/fat blasting workout for you today! This one made my abs burn like crazy! It will work your entire body, and jump-start your metabolism.
I have a crazy day ahead of me so I am going to keep this short, but enjoy the workout and have a great day!
I hope you have all been enjoying the holiday season. Jesse and I had an amazing holiday. We are blessed to have such an amazing family and friends.
I went a bit overboard with sweets this year, and I was feeling it during the workout. Sometimes a really great workout can detoxify your body, and I think that was happening for me when I did this routine.
Today’s workout will burn some major calories. It combines cardio and strength training. I feel so much better today after getting back on track.
Enjoy! I will have another workout with Cydney up shortly!
Melissa
Hot Body Fat Burn Workout
Beginner: 10 reps, 30 seconds of high knees
Intermediate: 15 reps, 45 seconds of high knees
Advanced: 20 reps, 60 seconds of high knees
1.Jumping Jack Burpee
2.Plank Leg Lift (left): Alternate 5 leg lifts, 5 elbow taps
3.Plank Leg Lift (right)
4.High Knees (timed)
5.Oblique Twist
6.Surfer Burpee
7.Ab Lift with Hip Lift
8.Lunge Jump
9.Mountain Pushups
REPEAT for a total of 18 exercises.
It took Jesse and I almost 28 minutes, and we were both covered in sweat! It’s a calorie torching workout!
Tonight’s workout is fantastic, but I can’t take any credit for creating it. J That honor goes to personal trainer, Ronald Adams. Ron trains in Illinois. Some of the places he trains his clients include: The Glendale Heights Sports Club, and the Glendale Heights Center for Senior Citizens. Ron offers one-on-one, partner training, free orientations, free fitness evaluations and small group classes. These sessions vary by location.
In this workout it is very important to keep your intervals as short as possible. I used my interval timer and set it for 6 rounds of 10 and 20 second intervals for each set. This routine goes through cardio, and strength training, while keeping your heart rate and metabolism up throughout the workout.
It is very challenging, but push yourself through it! Jesse and I both agreed that Set Two (pushups!) was the most difficult set for us. I don’t think I could have done any more!
Enjoy the workout today! Special thanks again to Ron for allowing us to do his workout. We loved it! I want to try it again soon and see if I can increase the number of reps I did during each 20 seconds interval!
Melissa
PS I tried out a healthy Peanut Butter Cupcake recipe tonight that is amazing. Check back for my review, and the recipe.
Tabata Interval Training: Burn Baby Burn
Beginners: Do each set once.
Intermediate: Do each set twice.
Advanced: Repeat each set three times.
Super Advanced: Repeat each set four times.
All reps are done for time. Do the maximum number of reps that you can in 20 seconds. You have 10 seconds rest, and then 20 seconds for the next interval, etc.
Equipment. Dumbbells. Level 1. Perform a Romanian dumbbell deadlift (10–15 pounds each). Level 2. Perform downward portion of Romanian deadlift, squat to deadlift then return to standing (5 – 8 pounds each). Level 3. Perform downward portion of Romanian deadlift, squat to deadlift then jump up on return (3 – 5 pounds each).
Set 4: Upper Body – 2 – 4 sets (4–8 minutes)
Equipment. Dumbbells and/or weighted bar (advanced). Level 1. Perform bent over back rowing alternating arms with moderate weights (10–15 pounds each). Level 2. Perform bent over dual arm, single dumbbell, back rowing with heavier weights (20–30 pounds). Level 3. Perform pull up’s.
Set 5: Cardio – 2 – 4 sets (4–8 minutes)
Equipment. Exercise tube or other low hurdle. Place tube in straight line on floor beside you. Level 1. Do single-leg leaps over tube and back. (Change leg used when repeating) Level 2. Perform two-footed jump over tube and return, fast pace. Level 3. Do stationary tuck-jumps or squat-jumps.
Set 6: Core Work – 2 – 4 sets (4–8 minutes)
Equipment. Mat, dumbbells.
Level 1.Goodbye Love Handles
OBLIQUE V-UP
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques.
10 repetitions each side [Beginner]
Level 2.SAXON SIDE BEND
Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your right side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your left side as far as possible.
6 to 10 repetitions each side [Beginner to intermediate]
Level 3.SPEED ROTATION.
Stand while holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to your left. Keep your abs tight and move fast. Bring to center. Alternate the side you start with.
Today’s workout is structured a little bit differently than previous workouts. Every other exercise is cardio. For each cardio exercise you are going for the maximum number of reps you can in the time allotted. You can use a stop watch or interval timer. If you don’t have either of those then go for reps on the jump squats, and estimate the high knees.
The jump squats were especially difficult for me today. My legs were tired, but on the last set I pushed myself to do 5 more jumps than I did the previous rounds.
For today’s workout repeat the entire set twice, or go through once and do 30 minutes of cardio (running or jump rope). There are a few new exercises, so be sure to have fun with this one!
I will be posting a great recipe later tonight so be sure to check back! It’s Jesse’s birthday so I cooked something special!
Melissa
Fat Free Workout
Beginner:
10 reps
30 seconds: high knees and jump squats (Max reps in the time)
Today’s workout is a mash-up of a brand new exercise challenge, and the No Limits workout. Jesse really wanted to do the No Limits workout from the other day, so I had him go through it on the video, and I taught the new segment. I also repeated the workout along with the new challenge. The addition of the new exercises will really increase the difficulty of the workout.
If you don’t want to repeat the exercises from the other day you can do four sets of the first five exercises.
There will be another brand new workout tomorrow. J Have a great night!
Melissa
Limitless Exercise Challenge
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
5 minutes cardio (jump rope, high knees, jumping jacks, or running)
If you tried the recipe I posted earlier I hope you enjoyed it! Tomorrow I will have some healthy party food choices for you. With the holidays coming it’s sometimes difficult to make nutritious choices, but with these delicious ideas it’s a bit easier.
Now on to the workout!
Every time you do a workout you should be striving to do your best each time. Don’t settle for good enough. Good enough implies minimal effort. You can do better than that. It doesn’t matter if right now your starting place is one rep of each exercise. If you push yourself you will be doing more soon.
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” Bruce Lee
Today’s workout is challenging, but it offers great all over body shaping, and strength building.
On top of the workout I’d like to offer you another challenge today. The challenge is to do something nice for someone without telling anyone. J
So often in life we get caught up with doing something because we have to, or because we are going to get something in return. Sometimes what you get back is tangible (payment, trade, etc.), and sometimes its intangible (respect, praise from others). It is a very fulfilling experience to do something wonderful just because. It doesn’t have to be something that costs money. The gesture can be as small or as grand as you want. Do it with the right spirit. It’s just as important to nourish your soul as your body. Too often we neglect one for the other. I believe to find true happiness you need balance in both.
Today’s workout is a fitness challenge. The workout consists of only 5 exercises, but it will strengthen and tone your entire body. You will go through the set of these five exercises, four times. For an additional challenge you can write down your reps and how long it took you to do the entire workout. Then in a month or two you can try it again, and see if you’ve improved! For me seeing improvements in time or my ability to do more reps is very motivating.
Make sure you stretch after the workout, and keep good form throughout.
Tomorrow I am going to be doing a very challenging full body workout so be sure to check back!
Melissa
Quick Fix Fitness Challenge
Warmup: 15 minutes of cardio (I did jump roping, other options include running, high knees, and jumping jacks)
1.Plié Jumps
2.Scissor abs with hip lift
3.Burpees
4.Side plank leg lift (left)
5.Side Plank leg lift (right)
Repeat 4X
Beginner: 10 reps per exercise. You will be completing a 200 rep challenge.
Intermediate: 15 reps per exercise. You will be completing a 300 rep challenge.
Advanced: 20 reps per exercise. You will be completing a 400 rep challenge.
Today’s workout is called the Sabotage Fat Workout. It is going to give you some serious fat and calorie burning that will last throughout the day!
I was talking to someone today who feels like people around them are judgmental and want to sabotage their fitness plans. Unfortunately, this can be a common thing. Some people feel that because you are living a healthy lifestyle you are judging them if they aren’t making the same choices you are. I really hope that’s not true. If you find yourself doing that please stop because it’s not going to do you or anyone else any good.
On the other hand, if you are experiencing this hold strong. If people get upset because you order grilled chicken and veggies instead of a burger and fries it isn’t your problem. They may say “don’t do this, I love you just the way you are.” The second part of that statement is great! They should love you just the way you are. However, you also need to love yourself, and being healthy is a way to give to yourself and those around you. Being healthy means you have more energy for the ones you love. Don’t feel guilt-ed into making bad decisions.
Also, keep up the water challenge! I have had at LEAST 8 glasses of water every day! I love to hear how you’re doing, and what you’re experiencing. J
Just because it’s a manic Monday doesn’t mean that’s an excuse not to work out! Starting out with a tough workout is a great way to get your week on the right track.
This workout is designed to give you high calorie burning, and body shaping at the same time. Your legs hold plenty of muscle. Muscle=calorie burn. So working those legs is going to give you a great shape while burning fat. Today’s workout also focuses on tightening your core. It’s rare to meet someone who doesn’t want better abs.
I read an article yesterday that said mountain climbers, pushups, and planks are some of the top exercises you can do if you want great abs. This workout includes all of those.
As always, modify this workout to your level. Pushups, or the plank kicks can be done from your knees. Also, during the plank kicks keep your back flat. I said you could drop your back a bit in the video because I want you to focus on using your muscles and keeping them supple. However, you always want to have good form. Go for controlled movements over speed.
Grab a friend because today we have a partner workout! Research has shown that people are more likely to stick to their workout routine if they workout with a pal. So find a friend and try out some of these moves. If you don’t have anyone to workout with don’t be afraid to modify the workout so you can do it on your own.
This workout is a lot of fun, and works out your entire body. Don’t be afraid to have a good time with it! Thanks to Jillian for the great idea. I really enjoyed trying a different type of workout. Feel free to comment and let me know what you think!
Enjoy,
Melissa
Partner Workout
Unless otherwise noted reps are as follows
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps (and you can go through the routine twice if you are up to it!)
1.Hand-slap planks (to make it harder you can do pushups in between each hand slap)
2.Leg Throws (partner 1)
3.Leg Throws (partner 2)
4.Seesaw Hold
5.Stand-up sit-ups (partner 1)-you can also do reaching sit-ups if standing is too hard
6.Stand-up sit-ups (partner 2)
7.Windmill Push-ups
8.Moving Toe touch sit-ups (partner 1)
9.Moving Toe Touch sit-ups (partner 2)
10.Leap Frog Squat (partner 1)
11.Leap Frog Squat (partner 2)
12.Wheel Barrel or Handstand Pushups (partner 1)
13.Wheel Barrel Pushups (partner 2)
14.Plank Jump Overs (partner 1)
15.Plank Jump Overs (partner 2)
16.Chair Pose/High Knees (your partner has to hold chair pose until you finish your high knees!)
I hope everyone had a fabulous holiday! I had many things to be thankful about this year. J Plus plenty of delicious food, with lots of vegetables!
I started out today’s workout with 15 minutes of cardio. I ran 2 miles on my treadmill (although it was about 60 degrees so I probably should have enjoyed the weather outside!) For me that was a comfortable running pace, nothing too hard because I knew I was doing the actual workout right after. If you are running just go out at a comfortable pace for 15 minutes. Focus on engaging in cardio for that amount of time, not the distance. Other alternatives are: jump roping, high knees, jumping jacks, mountain climbers, and burpees. You can even mix and match as long as you are working hard enough to sweat for 15 minutes.
I believe the issue with comments is now fixed, so feel free to comment below! Tomorrow I am going to have a fun partner workout, so get ready to grab a friend!
I just finished today’s workout. I have some new exercises mixed in for you. For today’s workout make sure you focus on form. Don’t forget, it’s better to do pushups from your knees with a flat back and good form, than to do a full pushup with a sway back.
Also, for the pendulum ab exercise, keep both shoulders on the floor as you rotate your legs. If this means you can’t drop your legs all the way to the floor that’s fine. J You will still be working your core, and back.
I finished today’s workout with 15 minutes of jump roping, and 2 full sun salutations to stretch everything out. If you don’t know how to do a sun salutation check out my very first blog post/youtube video for instructions.
The workout today took me exactly 16 minutes to complete the advanced version of reps. If it takes you longer (or shorter!) don’t worry about it. As long as you are using proper form and pushing yourself you are getting a great full body, fat burning workout.
I just read an article that said the average Thanksgiving meal is over 3000 calories! So if you are in the USA be sure to amp up your workout intensity this week, and try to make healthy choices (say yes to those vegetables!)
Enjoy the workout, and have a happy holiday!
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Warm Up: 2 minute Cardio Burst (high knees, jump rope, or 2 full sun salutations)
It’s been a super productive day for us here in the Bender household. Jesse created today’s workout, and he did a great job! He put together a full body routine that will make you sweat, get your heart rate up, and burn body fat. It’s also a lot of fun!
If you follow me on Facebook you may have seen that I posted the following statistic: According to a study done by Tufts University for every additional pound of lean muscle mass on your body, you will burn about 35 to 50 additional calories per day. So if you know someone who is built a lot like you but seems to be able to eat a heck of a lot more without gaining weight you may have just figured out their secret.
The videos I post have exercises that are designed to build muscle while also stripping fat. These workouts will amp up your metabolism and keeps it going at a higher level throughout the day. Also, for each pound of muscle that you add you are burning all those extra calories. 3 pounds of muscle can equal up to 150 calories burned during the day while your body is at rest! Add to that the fact that you also burn even more during your workouts because muscles use more energy than fat, and you are seriously increasing your calorie burn.
Enjoy the workout, and try out some of the healthy recipes I posted!
I was exhausted today, but I pushed myself to get in a good workout. It’s been one of those weeks where it feels like the world is conspiring against all of my plans. We are one day closer to the weekend now, and I have been pushing through it. So, please excuse my tired appearance in the video.
Someone shared a delicious, healthy recipe for cheesecake with me. I am going to try it out to make sure it’s tasty before I share it with you guys. J
As the holiday’s approach I think it’s especially important to have healthy items that seem indulgent. I make healthy tartlets that are a great alternative to sugar laden pies and desserts. I made some last night so later today I will take pictures, and share the recipe.
Also, this weekend we will be ramping up the cardio aspect of my workouts. So if you’re following along be prepared! Let’s work together to prevent any holiday weight gain before it even starts!
Melissa
Hard Body Home Workout
Warm up: 5 minutes jumping rope, high knees, burpees, sun salutations or mountain climbers. You can even mix and match if you want. Make sure you get your heart pumping and your metabolism revved up before you get into the workout. This will maximize your calorie burn throughout.
Reps: This applies to all, except the one legged squat/pistol, which is listed below.
Today I bring to you the Tough Guy workout. We had special guest, Tony. Tony is a personal trainer who is currently working to compete in a body building competition. This workout is quite different from what he is used to, but he did great!
My husband, Jesse, also made his first appearance on camera. He often joins me for the workouts. I decided to turn the tables and film him. I wanted to let all the guys out there know these workouts aren’t just for women. They are a challenge! So ladies, challenge your honey to join you in this workout! It just might be harder than they think it is. (PS this one is really hard, but you can do it! If you need to, take breaks and modify the workout to your level.) I found this one to be a great challenge. With tons of fat burning, and body shaping this workout will help you get the definition you want.
As a reminder, if you are just starting out don’t be discouraged if this is difficult. It will get easier. The good news is every rep you make is progress! Do what you can. As long as you are pushing yourself you are getting results!
