Strong Core and Back: Great for Runners: Melissa Bender Fitness

Hi Everyone,

I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)

It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!

Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.

Anyway, enjoy the game, and the workout!
Melissa

PS I thought Madonna’s half time performance was fantastic! What did you think?

Strong Core and Back Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

REPEAT the Entire Workout Twice!

1. Situp Reach (left)

2. Situp Reach (right)

3. Alternate Leg Lift Cross

4. Bicycle

5. Superman

6. Ab Wringer

7. Supergirl (with or without stability ball)

8. Leg Series (with or without ball) (right)

9. Leg Series (left)

Bonus: L-Sit

Ab-Tastic! Melissa Bender Fitness Workout

Hi Everyone,

Let’s work on losing belly fat and love handles today! I used some light weights in today’s workout, but I give modifications for doing it as a bodyweight routine as well. J Also, the very last exercise may look crazy, but do what you can. If you are looking for a lower impact movement do tap, tap, plank, step up, and drive your knees up one at a time while standing (like high knees in slow motion).

If you have any questions about the routine feel free to post them below!

After I completed this workout I ran on the treadmill for 20 minutes. If you are a beginner: ad 5-10 minutes of cardio (jump rope, high knees, running, burpees, mountain climbers, or any of the cardio blast sections from my other workouts.) Intermediate: 15 minutes of cardio. Advanced: 20 minutes of cardio.

While I was on the treadmill the song “Watch Me Shine” by Joanna Pacitti came on, and I thought the lyrics were pretty fitting for anyone starting their own fitness bender. “Bet you don’t think I can take it, but my mind and body are strong, bet you don’t think I can make it, but it won’t take long.”

Have a great night, and enjoy the workout!
Melissa

Abtastic Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

1. Sumo Squat

2. Weighted Warrior 3 (right)

3. Weighted Warrior 3 (left)

4. Ball Pull-in Abs

5. Bridge Pull on the Ball

6. Weighted Situp with Ball

7. Side Plank Series (left)

8. Side Plank Series (right)

9. Standing Pendulum Abs

10. Taps Jumps

Tight Thighs and Arms Fat Burning: Melissa Bender Fitness

Hi Everyone,

It was another late night workout for me! What can I say? I do them whenever I can. I had to work tonight so I did my workout afterwards. The clock doesn’t really have much bearing on it as long as I get enough sleep. J I actually prefer to workout in the morning, because it energizes me for the day.

I didn’t get to do the stretching video that I had planned, so that is on the agenda for tomorrow morning. I want to give everyone a full body stretching routine. It’s important to keep your muscles supple and healthy. Flexibility has a huge number of benefits that become more apparent as you age. These benefits include a decreased risk of falls as you age, and reduced likelihood of getting injured at any age.

I try to create all of my workouts with muscular balance in mind. If you work your abs, you want to make sure you are maintaining strength in your back so you don’t hurt the alignment of your spine. This is a large part of the reason that I favor full body workouts. Although I may be focusing on a specific area in a workout, I still want to make sure I activate my entire body.

As always move through these exercises as quickly as you can. Keep your heart rate up, and try to keep rest breaks around 10 seconds.

Enjoy the workout!

Melissa

Tight Thighs and Arms Fat Burning Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds for timed exercises

Advanced: 20 reps, 60 seconds

1. High knees (timed)

2. 1 leg jump (left)

3. 1 leg jump (right)

4. Mountain climbers (timed)

5. Back lift on ball or floor

6. Leg lift on ball or floor

7. Scissor abs (timed)

8. 1 leg pushups

9. Jump tuck

10. Side plank with leg lift (right)

11. Side plank with leg lift (left)

12. Surfer Burpee (if the pushup is too difficult, do this exercise without it).