30 Day Challenge: Day 19: Thigh Thinner Workout

Hi Everyone!

It’s Day 19 of the 30 Day Workout Challenge! This workout is all about the lower body. You can choose to do this as an interval workout as I did in the video below or do it for reps. The breakdown for each is below. Lately I have been pairing one round of HIIT with one round of reps. I like challenging myself both ways.

I used two 20 lb dumbbells in this workout. If you are using weights focus on form and choose an amount of weight that is challenging for you. If you are just starting out focus on form and complete the movements without any weight. You can build up to the weights, and add them to increase the challenge as you build strength.

Fitness should always be a building process. It should be challenging for you! This routine can be repeated up to 3X.

Enjoy!

Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

30 Day Challenge: Day 8: Lower Body Shaper

Hi Everyone!

This is Day 8 of the 30 Day Workout Challenge! As I am posting this it is currently Day 10, so I am still a few workout posts behind but I am catching up! You guys are doing great with the alternative workouts I have posted.

One round of this workout only takes 10 minutes, and it can be repeated up to 3X. You can also choose to pair this workout with cardio.

I used to rock out pistol squats and they gave me a lot of trouble tonight so I know I have to start working on them again. They are one of the best moves for shaping your thighs and glutes.

I hope you enjoy this workout! I will try to catch up with the rest of my posting tomorrow. 🙂

Melissa

PS Don’t forget to check-in on Facebook, Instagram or Twitter after you have completed the workout!

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50
Sturdy Chair (or other object you can step up on).

*This workout can be repeated up to 3X. I paired it with a 3 mile easy paced run, and 10 minutes of gentle walking.

1. Side Step Up (right)
2. Side Step Up (left)
3. Single Leg Squat (right)
4. Single Leg Squat (left)
5. Overhead Reach Squat
6. Twisted Sumo
7. Pendulum Squat
8. Warrior Lunge (right)
9. Warrior Lunge (left)
10. Sit to Stand Switch

30 Day Challenge: Day 4: Legs and Glutes

Hi Everyone!

Welcome to Day 4 of the 30 Day Challenge! Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. I followed it up with a 2 mile walk on the treadmill.

In this workout I use dumbbells, but I also demonstrate body weight variations for each exercise. If you’re ready to increase the challenge try adding some weight. Always choose a weight that you can use while maintaining good form.

If you don’t have weights it’s okay! You can still get in a great workout!

I hope you enjoy Day 4! Don’t forget to check in! The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter. All you have to do is comment, like the post, or tag in in a picture of you (or your weights, etc) once you have completed the workout!

Have fun!
Melissa

10-20 Reps Each Exercise

1. Squat or Deadlift
2. Split Squat (right)
3. Split Squat (left)
4. Burpee Tuck Jump or Bear Complex
5. Side Lunge Lift (right)
6. Side Lunge Lift (left)
7. Chair Lunge Twist
8. Burpee Tuck Jump or Bear Complex
9. Curtsy Lunge Twist (right)
10. Curtsy Lunge Twist (left)
11. Deadlift or Flat Back Lift
12. Burpee Tuck Jump or Bear Complex
13. Flying Seagull (right)
14. Flying Seagull (left)
15. Dancing Goddess

Bikini Prep/Body Sculpt: Workout 22: Leg and Core Toning Workout

Hi Everyone!

This was my workout last night. It’s a full body workout, 1 round takes 15 minutes (feel free to repeat it for a longer workout!) I used a barbell (75 lbs total weight) for the workout, but I also demonstrate body weight variations in the video.

I was very tired yesterday. I am still feeling better, but it sometimes takes a little while to get back up to full speed after being sick. I kept it to one round because I didn’t want to over do it.

I started this workout by running an 800 (.5 miles). I did 2 minutes at a 7 min/mile pace, 1 minute at 6:30 pace, and 30 seconds at a 6 min/mile pace. It felt great to get moving.

You can substitute jump rope, high knees, or this 5 Minute Cardio Workout if you aren’t able to run.

The entire workout can be repeat between 1-3X.

Enjoy! I teach a yoga class tonight. I will be filming a new yoga video soon. 🙂

Melissa

10/50 Second Intervals

Repeat 1-3X

*Cardio

1. Plank Crunch Squat (Deadlift)
2. Lateral Burpee
3. Reverse Plank Scissor
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Warrior (Single Leg) Deadlift (right)
7. Warrior Deadlift (left)
8. Down Dog Hop (right)
9. Down Dog Hop (left)
10. Ninja Jump
11. High Knees
12. X-Jump
13. High Knees
14. X-Jump
15. High Knees

Repeat or Cool Down

Down Dog Hop

Glute-tastic: Melissa Bender Fitness Workout

Hi Everyone!

This is a workout tutorial of some of my favorite glute moves. This is an older video. I am still fighting off the cold I mentioned in my last video. Jesse and I taught our boot camp class tonight and it wore me out.

I will be filming a new workout tomorrow. I am not used to being “out” this long due to illness, but I believe in listening to your body and allowing it to heal. I would rather miss a couple of workouts and be back at full force than jump in and extend my illness leading to several weeks of half-fatigued workouts.

When I filmed this workout I went through it for reps, but it would also be a good HIIT workout. If you enjoy this and want a full length version let me know and I will re-film it.

See you tomorrow!
Melissa

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

Repeat 2-3X

1. Side Jump Burpee
2. Pistol/One Leg Squat (right)
3. Pistol/One Leg Squat (left)
4. Standing Leg Lift Hop (right)
5. Standing Leg Lift Hop (left)
6. High Knees Jump Squat
7. Oblique Warrior (right)
8. Oblique Warrior (left)
9. Side Scissor Reach
10. Tricep Leg Lift

Bikini Prep/Body Sculpt Challenge: Workout 6: Tight Legs, Tight Tummy

Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

I hope you all enjoy this workout! Jesse is getting warmed up for this workout right now. He has been doing the Body Sculpt Challenge, and is loving the results so far. 🙂 Jesse was dealing with some low back pain after hard runs, and incorporating this workouts has helped stabilize and strengthen his back, core and glutes. His back pain has disappeared, and this should translate into better running form during races.

Have fun! I’ll see you tomorrow with a new workout!
Melissa

10/50 Second Intervals. 10=Rest. 50=Max Reps.

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Bikini Prep/Body Sculpt Challenge: Workout 4: Tight and Toned Lower Body

Hi Everyone!

This was workout #4 of my Bikini Competition Prep/Body Sculpting Challenge Workout series. For this workout I used my barbell and dumbbells. When choosing an appropriate amount of weight you want to select an amount that challenges you. You should be able to complete 10-15 reps of each exercise with good form.

Building muscle is one of the best, and most efficient ways to improve your metabolism and your overall athleticism. For every 3 lbs of muscle your body burns approximately 120 extra calories per day, even when you are at rest. 120 calories is close to what you burn by running 1.5 miles.

Last year I posted this picture:

5 pounds of fat VS 5 pounds of muscle.

This demonstrates the difference in density between muscle and fat. Both weigh 5 pounds, but that 5 pounds will look radically different in your body. Don’t fear building muscle! Don’t get mad if the scale doesn’t move as much as you want! If you’re losing inches, but not weight this is why. This is what you want for a rocking metabolism, and some fabulous functional strength.

Don’t be afraid to pick an amount of weight to use during your workouts that will challenge you.

Here are some ideas:

Amazon.com Widgets

I have an Olympic size barbell (45 lbs) and I added 30 lbs to it for a total of 75 lbs. I also used 2 20 lb dumbbells.

I hope you all enjoy the workout! I followed this one up with 4 mile repeats at varied paces. I am sticking with the challenge!

Melissa

PS I still want to see you checking in! If you are doing any of my challenges please check in on Facebook, Instagram or Twitter!

10-15 Reps Per Exercise
This can be repeated 1-3X.

1. Deep Squat
2. Romanian Deadlift
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Plie Squat
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Good Morning
9. Wide Stance Front Squat
10. Chair Squat
11. Deadlift

30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

Hi Everyone!

It’s Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. 🙂

Today’s workout is all about the lower body.

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles.

I hope you enjoy the workout!
Melissa

PS Don’t forget to check in on Facebook, Twitter and/or Instagram. 🙂

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

30 Day Challenge: Day 21: Low Impact Lower Body Workout

Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don’t let the lack of plyometrics fool you this is still a challenging workout. 🙂

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.

Enjoy the workout!

Melissa

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

30 Day Challenge: Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes (Bod…

Hi Everyone!

It’s day 8 of my 30 Day Workout Challenge! I have been feeling fantastic since starting this challenge! Getting in a minimum of 15 minutes of exercise per day has improved my energy so much.

Today’s workout is a standing workout for the Buns and Thighs. It’s body weight only, but it will sculpt your legs and glutes from every angle to strengthen and shape the lower body.

I only went through the workout once, but it’s a great one to repeat. I am planning a higher intensity workout for tomorrow, and Tuesday is a Boot Camp day so I kept today lower impact.

Poor Jesse is still sick, but his cough is getting better. I made him some homemade chicken soup so hopefully that does the trick.

I hope you all enjoy today’s workout. Don’t forget to check-in as you progress through the challenge. You can check in on: Facebook, Instagram, Twitter.

Melissa

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach

30 Day Challenge: Day 4: Arm and Leg Sculpt

Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!

Melissa

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Better Buns: Jump and Burn Workout

Hi Everyone!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability.

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body.

Enjoy the workout!
Melissa

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs.

Better Booty Workout: Glutes, Hamstrings, Thighs, Legs

Hi Everyone!

Today’s workout is all about the lower body! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. I followed it up with an easy paced 1 mile run on the treadmill.

Now I am cooking a healthy dinner (which will double as my lunch for tomorrow). Tonight’s menu is baked balsamic chicken and mashed sweet potatoes. I have never made mashed potatoes before, so I am excited to see how they come out. I will share the recipes so check back for that. 🙂

Melissa

Today’s workout had me sweating!

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

Butt & Thighs: Lower Body Shaping Home Workout

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

Repeat 1-3X

1. Chair Squat
2. Ball Pull
3. First Position Plie Squat
4. Hip Thrust
5. Front Weighted Squat
6. 2nd Position Plie Squat
7. Single Leg Extension (right)
8. Single Leg Extension (left)
9. Pistol Squat (right)*
10. Pistol Squat (left)*

*I did 5 reps per leg of pistol squats 2X today. With this exercise go as low as you can, and push through the heel to get back up. It’s a difficult exercise so don’t worry if you have difficulty with it. Focus on going at your own pace. Variation: Sit on a chair or bench with one leg extended in front of you. Without using your hands stand up on one leg.

Hi Everyone!

My ankle is feeling much better so I am back to working out! This is a challenging workout, but I left out any jumping because I didn’t want to over-do it my first day back. I am looking forward to getting back to some of the dynamic movements, but long term health is more important to me than pushing through a workout and risking further injury.

I used two 20 lb dumbbells during this workout, and really focused on using proper form during each movement. End result: I was dripping in sweat when the workout was over, and my ankle still feels great.

I made a great dinner in the crock-pot today, pulled chicken with spinach and tomatoes. I love being able to eat healthy, and still get all of my errands done. We started our Christmas shopping, and I got to visit one of my favorite book stores. I left with two biographies: Einstein and Sophia Loren.

Don’t forget to incorporate things that you enjoy into your lifestyle. 🙂 I am going to relax and read in front of the fireplace with Jesse and my cats.

Have a great night. I’ll see you tomorrow!
Melissa

Tone That Tush! Quick Home Workout

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

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X

Hi Everyone!

Today’s workout felt great! Getting back on track with my workouts has increased my energy and stamina. I am already feeling stronger.

This workout is great for improving lower body strength and shape. Remember, even if your lower body isn’t a “trouble spot” it’s important to build your fitness throughout your body. The large muscles in your lower body burn a lot of calories, and help provide some of the strength and stability required for your workouts and overall level of fitness.

Immediately before going through this workout I did a 3.1 mile run with 1% incline on the treadmill. Yesterday was my long run day, so today was about recovery and moving at a comfortable pace. Less than 2 weeks until I run in my first half marathon!

Enjoy the workout!
Melissa

Lower Body: Shape and Strengthen

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

1. Warrior 3 with Hip Rotation (right)
2. Warrior 3 with Hip Roation (left)
3. Romanian Deadlift
4. Single Leg Hip Lift (right)
5. Single Leg Hip Lift (left)
6. Runners Lunge to Warrior (right)
7. Runners Lunge to Warrior (left)
8. Calf Raise with Extension (right)
9. Calf Raise with Extension (left)

*Weights are optional. I used 20 lb dumbbells.
Repeat 1-3X

Hi Everyone!

I completed this workout last night. It was focused on the lower body, with emphasis on the glutes. This was a challenging routine for me. I repeated it twice last night, along with a 3.1 mile run at an easy pace with the girls from the cross country team.

The season is changing, and the weather is alternating between hot and cold, which means my allergies are in full swing. I wasn’t feeling well last night, but I didn’t feel badly enough to skip my workout. 🙂 I followed up the workout with some foam rolling to release any tension/stiffness.

As always, focus on proper form with each movement. You will get the best results through proper form. Form and proper biomechanics will ensure that you are working the correct muscle groups.

Gambit says Hello!

Enjoy the workout!

Melissa

Low Impact Body Sculpt: Tummy and Tush

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

Repeat 1-3X

1. Slow Mountain Climbers
2. Side Plank Leg Lift (right)
3. Supermans
4. Side Plank Leg Lift (left)
5. V-Ups
6. Leg Series (right)
7. Leg Series (left)
8. Heel Tap Plank
9. Leg Lift/Hip Lift
10. Mountain Climbers

Hi Everyone,

This was my workout last night. I worked early this AM so I wasn’t able to get this posted until today. 🙂

This workout is low impact, but very effective. You get to stay down on your mat, and focus on form. It’s important to slow down your workouts sometimes and really focus on maximizing each movement, and challenging your muscles in a different way.

I went through this workout 1 time, and followed it with some running on the treadmill. I got a brand new pair of running shoes yesterday, and I needed to try them out. My old running shoes have so many miles on them that I literally ran holes into them!

I hope you enjoy this workout! I will have a new one tonight, plus I will be sharing a post about running/training.

See you later!
Melissa

Lower Body Blast: Burn, Shape and Sculpt

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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Hi Everyone!

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down.

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

Quick 100 Rep Butt Lift Workout

Hi Everyone!

This was my workout tonight. It’s a quick 100 Rep Butt Lift Workout. This workout will tone your tush from every angle! It’s a great one for getting more definition and lift. I followed it up by running 1200 meters, resting 1 minute, and running 400 meters. The total run was only 1 mile, but I was working hard the entire time.

I ran the 1200 at a 6:30 min/mile pace, and the 400 at a 6 minute/mile pace. The goal was to get my heart rate up doing multiple sprints at a pace that is faster than my race pace. This helps to find out what your limit is. I haven’t been running much lately (that’s going to change!) I am excited to watch those times drop back down again.

Enjoy the workout! Don’t forget to check out my one week workout schedule: Weekly Workout Schedule for a Busy Lifestyle.

Melissa

10 reps per exercise

1. Burpees
2. Romanian Dead-lifts (lowered position)
3. Plie Squats
4. Burpees
5. Warrior Dead-lift with Arabesque
6. Warrior Dead-lift with Arabesque
7. Burpees
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Burpees

Repeat 1-3X

Legs and Abs Express: Quick Home Workout

Hi Everyone!

This was my workout last night (the video is posted below!) I took a long nap, so I ended up doing a late workout. This is a quick workout. If you want to amp up the intensity pair it with some cardio! You can do 30 minutes of cardio of choice (running, power walking, jump rope) or try one of my Cardio Workouts. It’s also a great workout on it’s own. 🙂

I had a long day yesterday, so I stuck to the workout and skipped the cardio. Today I am doing a running cardio workout which I will post about later.

This is a great workout to help tone and strengthen your thighs and abs. The movements selected are challenging, and work your muscles from every angle. I always find the Extended Bridge movement tough as it really isolates my glutes and hamstrings.

I am going strong with the no sweets challenge. I started incorporating a healthy version of a Frappucino into my morning routine, and I think it’s helping to satisfy my sweet tooth. Also, the longer I go without sweets the easier it is.

Enjoy the workout!
Melissa

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift