Marie has made her workout video debut! I can’t wait to see the progression she makes as she starts her Bender. 🙂 Marie has three sons, her youngest was born at the end of November. She is excited to be cleared to workout!
This workout is created to help build strength, and create a foundation for more advanced workouts. In addition to this workout spend 15 minutes engaged in some type of cardiovascular activity, this can be running, elliptical, high knees, jump roping, or the cardio blast from the Bombshell Body workout. Enjoy!
Melissa
Beginner: 10 reps, 30 seconds for high knees and mountain climbers
Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.
Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.
Check out the workout breakdown below, and have a great night!
Melissa
PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!
Flab Free Arms and Abs
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Burpees
Triceps Pushups (right)
Triceps Pushups (left)
Chatarunga Hold
High Knees (timed)
Hip Lift/1 Leg Drop
Bicycle
Rock the Boat
Jump Squat
Down Dog Pushups
Triceps Drop (with chair)
Plank with Light Weight (right) (we used 5 pound weights)
Hi Everyone, Cydney is back with us after a two week hiatus! Her work schedule, and the evil stomach flu I got last week kept us from working out together, but she has still been going strong with Fitness Bender workouts! She did great, and was still right on pace. I have been very impressed with both her progress and her dedication. She did all of today’s exercises on the intermediate level. As always the workout breakdown is below! Melissa
Beginner: 10 reps, 30 second intervals for timed exercises Intermediate: 15 reps, 45 second intervals Advanced: 20 reps, 60 second intervals 1. Jumping Jacks (timed) 2. Plank (knee to elbow) Left 3. High Knees 4. Plank (knee to elbow) Right 5. Angel Abs 6. Get Ups 7. Leg Circles 8. Cheek to Cheek Plank (you can time these if you want a bit of an extra challenge for your obliques. 9. Jumping Jacks (timed) 10. High Knees (timed)
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!
Cydney is back with a vengeance for her weekly workout! This workout is all about working your core, your butt and your thighs. This workout will help you whittle your waist and get nice tight muscles in your abdomen. It is also designed to work your butt from every angle.
If you’re feeling motivated and energetic I recommend that you go through this entire workout twice. J
Every week Cyd impresses me because she shows up with a great attitude, ready to work, and each week the changes are more and more noticeable. She has increased her strength, endurance, and athletic ability. Her waist is getting littler. Put in the work, and you will get the results.
Today we have a new featured guest. Her name is Jessica, and she is my sister (in case you didn’t notice the resemblance!) She did a great job today, and worked really hard. J I hope she comes back soon to do another workout with me.
The Love Handle Loser workout I posted last week was so popular, and I got such great feedback that I decided to do a second one! This one is short, and effective. I hope you enjoy the new exercises I included. Feel free to leave comments below, and have fun with this.
I will have a new workout with Cydney up soon so be sure to check back!
Melissa
Love Handle Loser: Part 2
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds for timed exercises
If you have love handles or a tummy pouch you are trying to get rid of you are going to love this workout! It will really help pull in your lower abs.
Cydney was with us for her weekly workout. Once again, she was able to do more reps, and is getting great results. Watch the video for her celebration after she does 12 burpees! It’s fabulous! In addition to joining us for our Monday night workout she runs at least 2 miles per day, and includes my workout moves in her gym routine. Instead of high knees or jump roping she runs to get the cardio during her gym days. We started tracking her measurements today. I wish we had started earlier because I can see a difference already.
Enjoy today’s workout. Earlier I posted some healthy recipe options that are great for holiday parties, so be sure to check that out.
In addition to tonight’s workout I also ran 3.7 miles outside with Jesse. I have a head cold I am determined to get rid of it. The cool air and deep breathing really helped. For the workout I recommend doing cardio pre-and-post workout. It will help maximize your results. J
Melissa
Lovehandle Loser Lower Ab Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Unless noted otherwise below
Warm-up: 5-15 minutes of cardio (running, jump rope, high knees, or jumping jacks)(Beginner: 5 minutes, Intermediate: 10 minutes, Advanced: 15 minutes)
1.Mountain Climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2.Double Abs
3.High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
4.Double side plank (right)
5.Double side plank (left)
6.Monkey Jumps
7.Tricep leg lifts
8.Sumo Squats
9.Low Ab Hold
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
10.Sitting Ab Lift (Cyd did the advanced reps for this! Yay!)
11.Bridge Squeeze
12.Burpee
Cool Down: 5-15 minutes of cardio (running, jump rope, high knees, or jumping jacks)
Cydney joined us for today’s workout. She is doing great! She held strong for today’s workout, which was very tough. She also gave me a great tip about how to get rid of muscle knots. If you have a muscle knot you can rub it out is by using your knuckles in a J motion to massage out any tightness.
Cydney has been making fantastic improvements since she first started working out with me. She is getting stronger and more fit every time. It’s really wonderful to see the changes she has already been able to make. J
Enjoy today’s workout, and feel free to share any changes you are experiencing through your workouts, or healthy life choices. Remember, all the little choices add up to create a healthy lifestyle. Also, if anyone has any great, healthy recipes to share please feel free to send them to me. While I am on winter break (it officially starts December 15th!) I will be sharing more of my own recipes, and photos or some of my favorite foods. I am also planning some fun exercise challenges! Stay tuned!
Melissa
Lower Body and Core Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Make sure you warm up, and get your heart pumping before today’s workout! High knees or jumping rope is a great start. J
Cydney is back with us again today (Can you believe it’s been another week already?) I need to take a minute and sing her praises. Not only did she run 2 miles this morning. Today she bumped up from doing Beginner reps, to Intermediate! She is improving by leaps and bounds!
Again, many people are intimidated by these workouts, but you can do it! Even if you can’t start with 10 reps work your way up to it! You will improve if you make the commitment and stick to it.
More is at stake here than fitting into your skinny jeans (although that is a great goal too!) I am talking about improving your life. Making changes to live a fit lifestyle will help keep you healthy to enjoy whatever it is you love. Maybe that’s your kids, grandkids, playing hockey, reading books, or any hobbies you have. Keeping yourself healthy will help you to do those things for the rest of your life. Diabetes rates are rising at alarming rates. A common symptom of diabetes is vision problems. So yes, even your ability to read is impacted by your health.
The good news is you’re here reading this! So maybe you already started your fitness bender, or maybe you are just about to embark on your journey. I hope you’re here to stay. Your life is worth it.
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!
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.
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)
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)
