lower body

10 Minute Lower Body Cardio HIIT: Thigh Burning No Equipment Home Workout

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Hi Everyone!

Get ready to sweat! One round of tonight’s workout only takes 10 minutes, but by the end of it you should be dripping. My thighs were quivering and I didn’t think I was going to make it through a second round (but I did). The video is below. 

I mixed things up a bit and reversed the workout for round 2. It was tough, and I felt fantastic afterwards! 

This is a fat burning, muscle toning workout. You can do one round, repeat rounds, or even break up your workout and do your rounds at different times during the day. If you put in the work you will get results. You will grow stronger, healthier and more confident in what your body is capable of. 

I firmly believe that working through HIIT workouts also trains your mental determination. It teaches you that you are capable of more than you think you are. When you first start it doesn’t matter if you begin with 10 seconds of work, followed by 10 seconds of rest. Find your starting place, and go from there. Build up and keep challenging yourself. Don’t forget to warm up before you start!

Melissa
Post Workout: Sweat!

1. High Knees
2. Jump Squat
3. Pop Up
4. Russians
5. Lunge Hop (right)
6. Lunge Hop (left)
7. Cross Jack
8. Pendulum Hop
9. Surfer Burpee
10. Mountain Climbers

Repeat 1-3X

Pop Up Part 1
Pop Up Part 2
Cross Jack Part 1
Cross Jack Part 2

Lunge Hop


Abs and Legs Home Workout

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Hi Everyone!

I am finally posting the breakdown for this workout! I went out of town for the weekend, and it’s been super busy. I apologize for the delay!

This workout focuses on the abs and legs. It’s quick: one round took me about 11 minutes. It can be repeated up to 3X. This is a low impact workout, but you will definitely feel it. 🙂 

There will be a new workout posted tomorrow! 🙂 
Melissa

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

1. Lunge Kick (right)
2. Lunge Kick (left)
3. Leg/Hip Lift
4. Runners Lunge Lift (right)
5. Runners Lunge Lift (left)
6. Knee Drop Plank
7. Side Kick (right)
8. Side Kick (left)
9. Superman
10. Goddess Crunch

Quick Standing Workout Routine: Thighs and Butt

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Hi Everyone!

This was my workout last night. It’s a quick one, but I definitely felt it in my thighs and glutes. This workout is done in standing, so all you need is your body and a wall. It can be repeated up to 3X. 

I have still been sticking with my “no sweets” challenge. Eleven days and going strong. 🙂 Overall I feel much better. Logging my food hasn’t been nearly as successful. I just haven’t been making the time to fit it into my day. I am going to get back on track with that aspect of the challenge and continue sharing it here. 

Enjoy the workout!
Melissa

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

1. Wall Sit Leg Lift (right)
2. Wall Sit Leg Lift (left)
3. Side Step Squat
4. Leg Extension (right)
5. Leg Extension (left)
6. Bicycle Squat
7. Wall Sit Shoulder Press
8. Forward Fold Lift
9. Plie Step

Repeat 1-3X

Dancer Body Workout

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Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. 

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

Melissa


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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Low Impact 8 Minute Interval Part 1: Lower Body

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Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells. 
This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs. 
I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section. 

Enjoy!
Melissa

Click here for part 2 of this workout!


All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout. 

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. It’s cold outside again and I was already sweaty so I hopped onto the treadmill.

I can’t wait until it’s warm again and I can get outside more! I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

On another note, I enjoyed my first NPC competition so much that I have decided to do another one! To help me prep my sponsor Total Nutrition Mansfield sent me a care package. 

They sent me BCAAs (branched chain amino acids) to take pre-workout. Protein for after my workouts, and a water soluble multi-vitamin that is more easily absorbed into the body than traditional vitamins in pill form. Everything tastes delicious! I have the protein in vanilla and chocolate cake. I can’t decide which one I like better! I will be writing a whole post on the supplement program that I am using for the next four weeks to prep for my next show. I will keep you updated on the results and let you know what I think. 

In the mean time, enjoy the workout!
Melissa


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

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 


Quick Booty Workout

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Hi Everyone! 

This was my workout last night. It’s a Quick Booty Workout. It doesn’t take long to go through one round, and you can repeat it if you have time. This workout targets your glutes from all angles. 

I used a twenty pound dumbbell during this workout, but it can also be done with body weight only. I like adding the weight to give my tush an extra lift. 

Jesse and I also did a 6.5 trail run with two of our friends yesterday morning. It was a lot of fun to get outside and get a little bit muddy. We went at an easy pace and enjoyed running up and down hills among the trees. Sometimes bringing your workout outdoors can be rejuvenating. We got another snowstorm here, but I am looking forward to warmer weather and filming some more workouts down by the river. 

I hope you all enjoy the workout! My first NPC bikini competition is 5 days away! 
Melissa


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

1. Leg Series (right)
2. Leg Series (left)
3. Goblet Squat
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Butt Lift

Repeat 1-4X

Shape and Burn Workout

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Hi Everyone!

This was my workout last night. It’s been a while since I did a workout that combined repetition intervals with treadmill intervals. I really enjoy the challenge of this style of workout. It builds and challenges your strength, muscle endurance and cardiovascular endurance. 

If you don’t have a treadmill you can substitute jump roping, high knees or a cardio workout for the running. Of course you can always get outside too! Unfortunately despite the fact that spring started it has been in the teens to mid 20s here, and the cold has not been motivating me to run outside. I want sunshine!

Tomorrow is my birthday so I am planning a fun workout to celebrate entering another year feeling stronger and healthier than I ever have before. I have more energy, I’m stronger, I feel happier and more confident. Working out and being able to share my workouts with all of you has been a great blessing. Every time I get a message hearing about your success it inspires me and motivates me.

Thank you guys! Enjoy the workout,
Melissa

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

1. Side Step Up (right)
2. Side Step Up (left)
3. Side Plank Leg Lift (right)
4. Squat with Dumbbell Raise
5. Side Plank Leg Lift (left)
6. Superman Heel Press Hold
7. Romanian Deadlift

Run 1 Mile at Tempo Pace (or alternate cardio or choice at a challenging pace)

Repeat 1-3X

Bubble Butt Cardio Burn

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Hi Everyone!

Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. 

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights. 

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. 

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

Thigh and Tummy Trimmer

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Hi Everyone!

Today’s workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it’s important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core. 

I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.

The workout breakdown is posted below. Have a great night!

Melissa

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

Repeat 1-3X

1. Lunge Lift (right)
2. Lunge Lift (left)
3. Threaded Needle Pulse (right)
4. Threaded Needle Pulse (left)
5. Russian Twist
6. Double Leg Circles
7. Side Plank Squeeze (right)
8. Side Plank Squeeze (left)
9. Leg Series
10. Twisting Knee Drop Plank

Tight Tush and Tummy Workout

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Hi Everyone!

Tonight’s workout is focused on tightening your tummy and your tush! I went through it twice, and I definitely found some of the ab moves very challenging today. I followed my workout with a run at a comfortable talking pace on the treadmill for 30 minutes. 

I will be writing a post about my cardio in more detail, so be sure to check back for that!

I am also giving you guys a peek into my lunch box. It’s shouldn’t be any surprise because I shared my meal prep with you in Abs Are Made in the Kitchen: Meal Prep. For lunch today I had my baked veggies (asparagus, zucchini and grape tomatoes), a sweet potato, baked chicken over fresh baby spinach, with butternut squash, cranberries, onion, and walnuts. 

For a mid morning snack (about 3 hours after breakfast, and 3 hours before lunch time) I had an egg sandwich on 100% wheat thin bread, with hummus and baby spinach, and some red grapes. 

I was hungry again when I got home (about 3-4 hours after lunch) so I had a Green Smoothie, and a piece of 70% dark chocolate. My breakfast this morning was oatmeal, with some chopped walnuts. 

Now it’s time to cook dinner! I will be sure to take a picture and share it on my facebook page. 

Enjoy the workout!
Melissa

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

1. Heel Tap Squat Jump
2. 1 Leg Side Lift (right)
3. 1 Leg Side Lift (left)
4. Table Crunch
5. Rock the Boat Pose
6. Heel Press Plank (right)
7. Heel Press Plank (left)
8. Twisting Situp
9. Crunch Tap
10. Side Step Reverse Plank (Reverse Windshield Wiper Plank)

Repeat 1-3X. 

Strong and Toned Lower Body: Legs, Thighs and Butt

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Hi Everyone!

Tonight’s workout is all about the lower half! Yesterday I did the Bikini Ready Tummy workout, so I got in a lot of core work. Today’s workout utilizes all of the large muscles in the lower half of your body. These muscles have great calorie burning potential because they are some of the largest muscles in your body. 

As you build strength it is also important to create balance in the body. You don’t want to exclusively workout on your “trouble spots.” You want to create strength everywhere, which will in turn create balance, shape, and boost your metabolism. 

I hope you enjoy tonight’s workout. It’s tough but fun! I followed this workout with a 30 minute run on the treadmill. 
Melissa

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

Repeat 1-3X

1. Squat Tuck
2. Alternating Reverse Lunge
3. Russian Kicks
4. Weighted Hip Thrust
5. Folded Warrior Leg Lift (right)
6. Folded Warrior Leg Lift (left)
7. Butt Kicking Mountain Climber
8. Criss Cross Lunge (right)
9. Criss Cross Lunge (left)
10. Plie Jump

Booty Bump Workout

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Hi Everyone,

This was part of my workout last night. I had a fun workout planned for today, but unfortunately I have to delay it until tomorrow. I did get in a 3.5 mile run outside today. It was in the high 40s here, and there was sunshine, so I had to take advantage of the weather. 

Sunshine makes me feel more appreciative of running outside. Also, it was nice not to have to run through 6-7 inches of snow. Most of my run was done on solid ground! 

For this workout I utilized weights. It was nice to change the type of challenge I was engaging in for my workout. Yesterday I also shared Josh’s first workout video: Fitness Transformation: Workout 2
Josh did a really great job, and I gave him a new workout to do today, which I will be sharing later. 

Enjoy the workout,
Melissa

Beginner: 8 reps
Intermediate: 10 reps
Advanced 12-15 reps

1. Squat
2. Bulgarian Split Squat (right)
3. Bulgarian Split Squat (left)
4. Good Morning
5. Curtsy Lunge (right)
6. Curtsy Lunge (left)
7. Romanian Deadlift

Repeat 1-3X

*I followed this workout with 3 miles on the treadmill. I did intervals, and the entire run took me 23 minutes, and 30 seconds. 

Lower Body Fat Blaster

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Hi Everyone,
 
Today’s workout video and breakdown is below. Today’s workout focuses on the lower body, and burning fat. It will help keep your heart rate high throughout to increase your fat burning. 
 
When working your lower body it’s important to work your muscles from a variety of angles. This will help strengthen all of the muscles that support your hips, and help maintain your spinal alignment. 
 
Jesse and I also did a nice long run outside today. It was less snowy than our run on Friday, but it was still challenging. We ran 6.69 miles. It’s harder for me to get motivated to run outside in the winter, but Jesse and my family got me some great (warm!) gear for running outside. 
 
I hope you all enjoy today’s workout! See you tomorrow!
Melissa

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

Repeat 1-3X

1. Side Jump Squat
2. Plank Hydrant (right)
3. Lunge Jump
4. Plank Hydrant (left)
5. Curtsy Lunge Kick (right)
6. High Knees
7. Curtsy Lunge Kick (left)
8. Step Up Kick Back (right)
9. Warrior Row (right)
10. Step Up Kick Back (left)
11. Warrior Row (left)

Lean Lower Body Workout

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

Repeat 1-4X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Lift and Pulse Leg Extension (right)
4. Lift and Pulse Leg Extension (left)
5. Reverse Plank Step Out
6. Roll and Lift Situp
7. Crossed Plank Downdog
8. Lunge Hop (right)
9. Lunge Hop (left)
10. Butt lift
11. Romanian Deadlift Pulse (right)
12. Romanian Deadlift Pulse (left)

Hi Everyone!

This was my workout last night. I followed it up with 2 miles on the treadmill, which took me 14 minutes, and 30 seconds to complete. I did the first mile at a 7.5 min/mile pace, and then sped up the second mile. It felt great to do a short, but quick run. It was also a good reminder to me that getting in some cardio doesn’t have to take a long time. Jump Roping, or running can be a quick addition of cardio to any workout. 

When I first started running I focused on time instead of mileage. My first goal was to be able to run for 20 minutes without stopping to walk. If you have never run before it’s a good way to build, and it also let’s you track your progress, as you get closer and closer to your goal. 

This workout is focused on toning, and shaping the lower body. There are plenty of exercises focused on strengthening your calves, thighs, and butt incorporated into this routine. These moves help sculpt the lower body. Increasing strength in your knees, ankles, and hips can improve your stability and decrease your risk of falls or joint injuries later in life. 

It is important to maintain balance in your body, and strengthen all of your muscles. Often, people will train one “problem” muscle group to the exclusion of others. It is far more effective to train your entire body, as the increased muscle and strength will improve your metabolism, fat burning, and the overall look of your body. Focus on your overall fitness and the aesthetic results will follow. I feel strongly that your body shouldn’t just look good, it should be strong, capable, and functional. 

Enjoy the workout, and have a great day. I will see you later with today’s workout. 🙂
Melissa




Tone Your Tush: Home Workout

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Hi Everyone,

Tonight’s workout is focused on the tush, and legs. I found the first exercise (Lunge Hops) to be especially challenging. I think I am still a bit tired from last night’s workout. I was going to go for a run today as well, but I think my body would benefit more from some rest. I went through this workout twice. 

Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉 

The breakdown is listed below. I hope you enjoy the workout!

Melissa

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

Repeat 1-3X

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Fit Friday: Toned Tush Fat Burner (16 Minute Home Workout, Real Time)

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Hi Everyone! 

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR! 

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today’s run, and I will let you guys know how it goes. It’s important to remember that one bad day does not define your ability or your workout. It’s just motivation to push that much harder the next time! 

Yesterday I didn’t get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles. 

I hope you guys enjoy today’s workout. It’s a great fat burner, with plenty of glute sculpting exercises. 🙂 Have fun, and a Happy Fit Friday!

Melissa



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

Repeat 1-3X

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Work It All Out Glute Bender-Take 2

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Hi Everyone,

This is the workout I did last night. The video and breakdown is below. Yesterday was the one year anniversary of the day I started this blog. I have now uploaded 242 different workout videos, and shared the workouts that I have done to stay in shape for the past year. 

In honor of that anniversary I repeated the very first workout I ever shared. It’s still a tough workout, but I did it on the advanced level, completing 25 reps of each exercise, and then I followed it up with one quick mile on the treadmill (6.5 min/mile pace, or 9.1 speed on the treadmill). 

A lot has changed in the past year, both in my life and my level of fitness. I have been working on posting monthly breakdowns of my workouts for the past year, to make everything easily accessible. The first four months of my workouts have been posted under a new tab: Weekly and Monthly Workout Schedules. You will be able to see all of the workouts I have done, in the order I did them. Or you can always mix and match as you see fit. 

Thank you to everyone who has joined me in improving your health and fitness this year. 🙂

Melissa

PS Right before my workout last night Gambit decided to dive, and hide under my mat. It was so adorable I had to share a picture!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

Original Glute Bender Video

1. Spiderman Plank Leg Lift (right)
2. Spiderman Plank Leg Lift (left)
3. Warrior 3 Squat (alternating sides)
4. Heel Tap Abs
5. Leg Series (right)
6. Leg Series (left)
7. Ball Leg Lifts
8. Butt Ball Lifts
9. Plie Jumps
10. Sumo Squat
11. Wall Sit Leg Lift (right)
12. Wall Sit Leg Lift (left)
13. Side Plank Hip Drop (right)
14. Side Plank Hip Drop (left)

Target Area 2: Lower Body

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Hi Everyone,

This is Part 2 of my workout today, and it’s all about the Lower Body! If you haven’t tried Target Area 1: Arms and Target Area 3: Tight Abs yet check them out now. My entire workout today consisted of three parts, Arms, Lower Body, and Core. So if you want the complete workout check out all three videos 🙂

You also have option of increasing the number of rounds, or mixing and matching with other workouts of your choice. It took me 30 minutes to do all three parts of this workout. 

I hope you guys enjoy it. I also posted my “Must Have” list of products for your home gym and a recipe for a Healthy Chicken Salad Sandwich. 

Have a great night,
Melissa

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

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Ninja Jump
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Lunge Jump

Workout Your Abs and Glutes at Home

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Hi Everyone!

Tonight’s workout is full body, but emphasizes working your butt and abs. This incorporates moves that will challenge all of the different muscles in your core and glutes. It’s important to work your muscles from a variety of angles, so that you are using all of your muscles. Focus on using correct form, and getting the most out of each exercise and you should be nice and sweaty by the end of the workout. I also did a 4 mile run this afternoon with the girls from the cross country team. 

I tried out two new recipes today, that I will be sharing. The first was an avocado curry chicken salad (yesterday I did the same thing with egg salad. Both were amazing!), and this evening I made a delicious pasta recipe with plenty of shrimp and vegetables. 

I am trying to get back to eating primarily whole foods. Ideally you should know every ingredient that is going in to your meals, and you should limit processed foods. This isn’t always possible, especially if you aren’t cooking at home. When I do have the opportunity to cook I like to take advantage of it. Sometimes it helps to cook in bulk, so you have healthy leftovers readily available. 

I have leftovers of both of the meals that I made today, and I baked eggs to have on hand for a quick and easy breakfast option. I have been getting a lot of questions about my diet so I will try to post more about what I am eating. So, check back tomorrow for my recipes! 

Have a great night,
Melissa

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

Repeat 1-3X

1. Step Up Right
2. Step Up Left
3. Jump Up
4. Hydrant Reach (right)
5. Hydrant Reach (left)
6. Mountain Climber
7. V-Up
8. Bicycle
9. Kettle Bell Plank Lift (right)
10. Kettle Bell Plank Lift (left)
11. Russian Kick