full body

Full Body Tightener

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Hi Everyone!
The new workout is below. I am going to start experimenting with some healthy recipes, and sharing them. If you have any feel free to send them to me! I am still sticking to the increased veggie intake. Did you know that you should be eating between 2 ½ to 4 ½ servings of vegetables every day?
I want to know about your personal workout challenges. Is there anything you find especially difficult? Is there a certain exercise you don’t like? I enjoy challenging myself by doing moves that are difficult for me. It makes it that much more rewarding when those moves start to get easier. Don’t get discouraged if you need to start out with easier variations, or a lower amount of reps. Workout out is a building process. You will see progress!
As always, thanks for checking out my site! I hope you enjoy the workout.
Melissa

Full Body Tightener
1.       Squat Jumps
Beginner: 15
Intermediate: 20
Advanced: 25
2.       Monkey Jump Pushups
Beginner: 15
Intermediate: 20
Advanced: 25
3.       Roundhouse Kicks Right
Beginner: 15
Intermediate: 20
Advanced: 25
4.       Roundhouse Kicks Left
Beginner: 15
Intermediate: 20
Advanced: 25
5.       Rotating Side Plank Right
Beginner: 15
Intermediate: 20
Advanced: 25
6.       Rotating Side Plank Left
Beginner: 15
Intermediate: 20
Advanced: 25
7.       Supermans
Beginner: 15
Intermediate: 20
Advanced: 25
8.       Ab Shredders
Beginner: 15
Intermediate: 20
Advanced: 25
9.       Side Lunge Pushups
Beginner: 15
Intermediate: 20
Advanced: 25
10.   High Knees 
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

21 Jump Feet Workout

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Hi Everyone!
So today’s workout is a tough one! I did high knees in between every exercise to keep my heart rate up, and the fat burn going throughout the workout. We had another guest in today’s video. Kaitlynn is starting out on her own fitness bender. She does a great job demonstrating some of the modifications for today’s workout.
So I wanted to talk about diet this week. As I said earlier a diet isn’t a thing you go on. It is just whatever you eat throughout the day. My food philosophy is eat healthy, and don’t make any foods “off limits.” If you completely deny yourself something it seems that you end up craving it anyway.
Personally, I find the more I work out the healthier I want to eat. When I don’t work out I crave sweets and coffee. Working out helps regulate your blood sugar as well as stimulating your entire body. The metabolism boost does more than just increase weight loss. It also energizes you.
Kaitlynn has a food blog with a lot of great recipes. If you’re interested check them out at: www.kateshomekitchen.blogspot.com
I will also be sharing more of what I eat, and some of my favorite healthy recipes. Are there any diet issues that you struggle with? As always enjoy the workout, and feel free to leave me some feedback!
Melissa

21 Jump Feet Workout
1.       High Knees: 20 Seconds
2.       1 Leg Squat (right leg):
Beginner: 5
Intermediate: 12
Advanced: 15
3.       High Knees: 20 Seconds
4.       1 Leg Squat (left leg)
Beginner: 5
Intermediate: 12
Advanced: 15
5.       High Knees: 20 seconds
6.       Side Jump Pushups
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
7.       High Knees: 20 seconds
8.       Ninja Jumps
9.       High Knees: 20 Seconds
10.   Pulsing Chair Squat or Wall Sits
Beginner: 15 pulses or 10 wall sits
Intermediate: 20 pulses or 15 wall sits
Advanced: 30 pulses or 20 wall sits
11.   High Knees: 20 seconds
12.   Pendulum Legs/Monkey Walks
Beginner: 1 series (10 back and forth leg swings, 10 back and forth leg jumps)
Intermediate: 2 series
Advanced: 3 series
13.   High Knees: 20 Seconds
14.   Supermans
Beginner: 10
Intermediate: 20
Advanced: 25
15.   High Knees: 20 seconds
16.   Total Ab Planks (3 parts=1 rep)
Beginner: 5 reps per leg
Intermediate: 10 reps per leg
Advanced: 15 reps per leg
17.   High Knees: 20 seconds
18.   Bicycle Abs (both sides=1 rep)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 30 reps
19.   High Knees: 20 seconds
20.   Burpee
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
21.   High Knees: 20 seconds

Tight Body Fat Burner Workout

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Hi Everyone!
Today’s workout kicked my butt! You’ll be able to tell by how sweaty I am at the end of the video! J We had a special guest tonight. Stephanie worked out with us, and did a great job. As usual, move quickly between the moves to keep your heart rate up and maintain the fat burn. Make sure you have water nearby and you push yourself the whole time!
I have been keeping up with my “veggie with every meal” plan! I have to say I have way more energy, and feel more satisfied throughout the day. I am even drinking less coffee!
Anyway, enjoy the workout. Let me know what you think. Feel free to share your comments or concerns.
Melissa

Tight Body Fat Burner Workout
1.       High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2.       Mountain Climber pushups (each pushup counts as one rep)
Beginner: 15
Intermediate: 20
Advanced: 25
3.       Side Squat Touch
Beginner: 15 pet side
Intermediate: 20 per side
Advanced: 25 per side
4.       Elbow Twist (both sides=1rep)
Beginner: 15
Intermediate: 20
Advanced: 25
5.       Plank Steps (forearms, step out, straight arms, step in=1 rep)
Beginner: 15
Intermediate: 20
Advanced: 25
6.       Leg pull in (with or without ball)(Without ball-right and left knee come in to = 1 rep)
Beginner: 15
Intermediate: 20
Advanced: 25
7.       High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
8.       3 step situps (legs go up, V, situp, legs come together, hip lift, down=1rep)
Beginner: 15
Intermediate: 20
Advanced: 25
9.       Plank Side Drops (right and left)
Beginner: 15 (per side)
Intermediate: 20 (per side)
Advanced: 25 (per side)
10.   Speed Skater (reach to both sides for one rep)
Beginner: 15
Intermediate: 20
Advanced: 25
11.   Burpee
Beginner: 15
Intermediate: 20
Advanced: 25
12.   Up/Down Dog
Beginner: 15
Intermediate: 20
Advanced: 25
13.   High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

I Want Six Pack Abs! Workout

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Hi Everyone!
When you scroll down to view today’s workout breakdown you will notice that this one has a few exercises with higher reps than the previous ones I have posted. Don’t worry! You can do it! Take breaks if you need too. J Move from one exercise to the next as quickly as you can, and don’t forget to take a few quick water breaks! I don’t want anyone dehydrating out there!
I enjoyed today’s workout, and I hope you do too. As part of my fitness journey I have decided to incorporate more vegetables into my diet. I love veggies so this isn’t really a problem for me, but it’s been interesting. I have been trying to have at least one veggie with every meal. (IE scrambled eggs with spinach, a sandwich with a side of broccoli, etc). If you’re like the majority of the world you probably aren’t getting enough vegetables either. Did you know half your plate should be veggies, ¼ meat and ¼ starch to meet the recommended guidelines?
I would love to hear about some fun veggie recipes, so feel free to share!
Melissa

I want 6 pack Abs Workout
1.       Snowboarder
Beginner:  20
Intermediate:  30
Advanced: 40
2.       1 leg elbow touch push ups
Beginner:  20
Intermediate:  30
Advanced: 40
3.       Sideways abs
Beginner:  20
Intermediate:  30
Advanced: 40
4.       Tricep pushups (right and left)
Beginner:  10 per arm
Intermediate:  15 per arm
Advanced:  20 per arm
5.       Side plank leg lifts (right and left)
Beginner:  10 per leg
Intermediate:  15 per leg
Advanced:  20 per leg
6.       Forward/backward lunges with hop
Beginner:  10 per leg
Intermediate:  15 per leg
Advanced:  20 per leg
7.       Double leg lifts
Beginner:  20
Intermediate:  30
Advanced: 40
8.       Bending kickbacks
Beginner:  10 per leg
Intermediate:  15 per leg
Advanced:  20 per leg
9.       Superman hold (5 count)
Beginner:  10
Intermediate:  15
Advanced:  20

Work That Body – Workout

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Hello Everyone! Today’s workout is a tough one, but it’s completely worth how great you will feel afterwards. I want to thank you for starting (or continuing!) your fitness journey with me. So many times people have goals that they want to start “tomorrow.” You only have one life to live, so why wait to live it? Enjoy.
Melissa

Up/down dog
Beginner:  15 reps
Intermediate:  20 reps
Advanced: 25 reps
5 burpee
Lunge jumps
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 burpee
Right plank leg lift
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 burpee
Left plank leg lift
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 burpee
Leg lift sit ups
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 burpee
Superman
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 burpee
Tricep leg lifts
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5 Burpees