Repeat 1-4X

1. Up/Down Dog
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. 3 Park Core Extension
5. Extended Plank

Without consistent and balanced core strengthening your hips can become misaligned or tilted, which can lead to increased risk of knee injury and joint pain. 

In addition to this workout I also continued training for My First Half Marathon. I ran a challenging cross country course (all on grass, with lots of hills!) I did a total of 4.5 miles. The first 2.5 miles I completed at a challenging pace. I got a cramp during the harder portion of the run, which was not fun. I followed it up by a quick rest, and a 2 mile cool down run of the same loop. It was still a challenging course, but I slowed my pace down to allow my body to recover. 

I also did a lower body stretching routine, which I am working on uploading now. Running is a repetitive motion, so it’s important to keep your body limber and strengthen all of the muscles that create counterbalances during the running motion. 

Enjoy the workout! There will be a new one (and a stretching video!) posted today. 
Melissa

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

*Unless otherwise noted. 

1. Hanging Leg Raise
2. Decline Pushup
3. Sprint (one) (1 minute jump rope can be substituted)
4. Hanging Leg Rotations
5. Surfer
6. Sprint (one)
7. Tick Tock Hang
8. Walking Lunge Lift
9. Sprint

Hi Everyone!

I hope you’re ready for a tummy toning workout, because this one is tough! This workout uses all of the muscles of your core, and will help sculpt your abs. I planned on pairing this one with a run, but we are still moving into our new house, and the timing just didn’t work out yesterday. 

We still have no internet connection, but I am hoping that get resolved today! We are continuing to get settled into our new home. I didn’t have my lights here yet, so if the video gets a bit dark at times I apologize. 

I hope you enjoy the new space! 🙂
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations. 

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

Hi Everyone,

This workout is from last summer, but I am re-sharing it because it’s a good one. I haven’t had a chance to film the last few days because Jesse and I are finishing packing for our big move! I am going to post a workout schedule for the next few days, and if I have time to film I will share the new workouts. 🙂 

I think you guys are going to like the new workout location! 

Enjoy!
Melissa

Beginner: 10 reps (30 seconds)
Intermediate: 15 reps (45 seconds)
Advanced: 20 reps (60 seconds)

1. Burpee
2. Side Plank Drop with Leg Lift (right)
3. Side Plank Drop with Leg Lift (left)
4. Bicycle (timed)
5. Walking Pushups
6. Table Kick (right)
7. Table Kick (left)
8. Jump Squat
9. Down Dog Step (right)
10. Down Dog Step (left)
11. High Knees (timed)
12. Lunge Kick (right)
13. Lunge Kick (left)
14. 3 Part Abs
15. Knee Plank

Hi Everyone!

Every time I wear these shoes in one of my workout videos I get tons of comments and questions about my shoe choice. I have several different sneakers that I like to wear for my workouts, and the Cross Fit Nano’s are high on my list of favorites for indoor workouts. 

They are breathable and comfortable. The low profile forces my body to work harder to attain balance in some of my exercises, which causes my intrinsic muscles to strengthen, instead of relying on a lot of cushion for stability. 

These are minimalist shoes, which means they have a low heel to toe drop (not a lot of cushion elevating your heels). This does require some additional flexibility through your Achilles. They offer a bit more support and lateral stability than typical minimalist shoes, allowing you additional flexibility of movement and support during workouts that require a lot of transitional movements. 

The flexibility in the sole makes these shoes good for movements like Burpees and Lunge Jumps. They are light enough that you don’t feel weighed down during sprints or box jumps. I taught most of my boot camp classes wearing these shoes. 

I have worn these shoes on the treadmill, and during shorter runs (3-5 miles). It definitely felt different. For my running needs I prefer a sturdier shoe made specifically for running, but on lighter run days or interval workouts these are great. 

Also, they come in 20 different color combinations! 🙂 

There will be a new workout tonight, so be sure to check back!
Melissa

1. What made you decide to compete?
 I started getting in to the competition scene on Instagram. I have a cousin and his wife who do competitions so I always knew about them but I never wanted to do it. Then when I saw all these girls on Instagram who were taking charge of their bodies and I knew if I didn’t have a goal like that then I would never get my body how I wanted it!

2. How did you select your first show and the division to compete in?
I have family in Pittsburgh and I wanted to make a mini vacation out of it. Since I’m from Florida I felt that making a big deal out of the competition would also motivate me and my family to help me get to my goal 

3. Who helped you prep?
I did everything myself until about 7 weeks out when I went to a trainer I once trained with. I knew I would need the help with competition diet and getting over my plateau. 

4. What was the hardest part of prep?
The energy! I had none!! And of course that was attributed to the diet.

5. What kept you motivated?
Myself, always! I am my number one motivation because I’m the one I’m competing against. I know I can make or break myself

6. How long was your prep?
Serious prep? About 7 weeks

7. Tell me about diet, calories, macros. Did it change or stay the same throughout? Would you like to share a sample day of meals?
Starting in November I really got in to the whole clean eating scene. I meal prepped and ate 6 small meals a day but nothing like a prep diet. About 7 weeks out is when I hit a plateau from that and got more specific. I started portioning my meat exactly and then 3 weeks out I switched to straight fish for protein. So for the horrible portion of prep I was eating 1 meal of 25g carbs in the morning but the rest was just fish and greens. Then two “higher carb” days which I could eat 25g of carbs for three meals. The diet is the hardest part!!! 

****Note (From Melissa): This is a competition diet. It is meant to be used for only a brief time, and is not a sustainable diet. Post competition Brittany returns to clean and healthy eating, which is not as restrictive as the later portions of the competition diet she is discussing here. 

8. What were your workouts like?
My split was:
Shoulders
Legs
Chest/tri/bi
Back
Cardio
Legs
Rest
On all days except rest days I did cardio and I did weighted abs about 3-4 times a week! I always tell everyone I know who are scared to start weight lifting that it is so simple! Everyone thinks I hang upside down and do crazy workouts to tone like I did. I stuck to basics for most everything and focused on keeping my heart rate up (through jumping jacks between sets) and just goin heavier every week. 

9. What is your cardio like?
From 7 weeks out I did 45 min of incline walking everyday on 15% incline at 4.2 mph. Then at 2 weeks out I started doing 1.5 hours a day and then the last week I had 5 days that I did 2 hours. I also mixed it up occasionally with the stairmaster !! 

10. Favorite snack?
Peanut butter!!!!!!! Dark chocolate peanut butter dreams from PB&Co. Or bananas. Or both together is heavenly, obviously 

11. What supplements did you use?
 I used a fat burner until 5 weeks out called Pro Power. I also used redline as a pre workout. I took Gold Standard casein before bed and every morning I had liquid L carantine.

12. Are you planning to do any more shows?
Yes! It was such an addicting rush that I will definitely do more. Looking in to a few in July and then two in November, one being nationals in Ft Lauderdale 

13. Best part about competing?
The feeling you get on stage when you realize you made it.

14. Worst part about competing?
The diet!!!! Hands down haha

15. Did you have any coaches?
Yes  his name is Dennis Shepperd and he is the owner of New Body Architects in Plantation, FL. He was amazing and did everything for me from diet to posing .

16. Fitness goals?
 I want to build build build! My legs are my weakest point and I need them to be extra solid next time around

17. Age: 22

18. Occupation:
I work for a competition bikini company called Ravish Sands based in Fort Lauderdale, FL. We make quality, affordable custom competition suits that fit any budget. Also soon to be personal trainer when I get my studying butt in gear!

19. Favorite exercise?
It’s so hard to pick! My favorite muscle group to work is definitely back so I would have to go with cable rows if I HAD to pick. But really anything that pumps my back. 

20. Favorite quote?
“Patience breeds time but pain breeds strength. Trust your struggle because you can’t ignore it” it’s from a poem I wrote.  

21. Does anyone inspire you in your fitness goals?
The people all around me everyday who lift me up and support my decisions inspire me. I’m not one to have fitness chicks on my wall for motivation because I don’t believe in aspiring to be anyone else’s body but my own. I think sometimes people get too carried away living to have someone else’s glutes/legs/back etc. They forget that everyone’s body is different and theirs to love. Build your own life and aim to inspire others to build their own! But most importantly be your own inspiration because no matter where you are in your journey – you’re progressing! Be proud of YOU.

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

1. Sideways Burpee Row
2. Side Plank Reach (right)
3. Side Plank Reach (left)
4. Heel Tap Hip Lift
5. Warrior Lunge Hop (alternating)
6. Prone Heel Tap to V-Up
7. Temple Tap Abs
8. Hamstring Ball Lift
9. Ball Pull Pushup

Hi Everyone, 


This video is actually from two days ago! I went to charge my camera for today’s workout and realized that I hadn’t uploaded this. 


If you follow me on my facebook page or twitter you probably already know this, but I am super excited so I am going to share this again! 


Jesse got a call on Wednesday from a representative from Point Park University to let him know that he is being inducted into Point Park’s hall of fame for all of his running accomplishments. He was the captain of the cross country team and set many running records. 

I did each movement for 1 minute, and then reversed the direction of the hula hoop (counter-clockwise to clockwise) and repeated. 


1. Hula Hoop
2. Goddess Pose/Squat
3. Right Lunge
4. Left Lunge
5. Right Leg Lift
6. Left Leg Lift
7. March


Reverse and Repeat as desired.

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


1. Kettlebell Swing (right)
2. Kettlebell Swing (left)
3. Curls
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Rows
7. Squat
8. Good Morning
9. Squat Jump
10. Tricep Drop

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


Repeat 2-3X


or you can do the workout interval style: Max reps during each 50 second interval, with 10 seconds of rest in between. 


1. Single Leg Lunge Jump (right)
2. Single Leg Lunge Jump (left)
3. Mountain Climber Pushups
4. 3 Way Lunge (right)
5. 3 Way Lunge (left)
6. Oblique Drop Side Plank (right)
7. Oblique Drop Side Plank (left)
8. V-Up
9. Heel Press (right)
10. Heel Press (left)
11. Chair Pulse
12. Bicycle
13. Hip Lift
14. Weighted Oblique Drop (right)
15. Weighted Oblique Drop (left)
16. Burpees

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


Equipment I used (optional): 10 pound kettlebell, stability ball, and dip station.


1. Jump Squat
2. Tap and Curl (right)
3. Tap and Curl (left)
4. V-Up
5. Cheek to Cheek Plank
6. Frogger
7. Warrior 3 Squat
8. Rolling Mountain Climber Pushup
9. Lunge Jump
10. L Sit Leg Lift
11. Heel Press Plank (right)
12. Heel Press Plank (left)
13. 1 Leg Reach (on ball) 
14. Ab Pull In (on ball)

Hi Everyone,


Tonight’s workout was tough! I actually did the exercises in a different order than I filmed in the video. When I went through the workout I did it by section: cardio, arms, butt/hamstrings, and abs. In the video I switched up the rounds so that each section had one exercise from each round. Either way it will be effective. 🙂


I also did a 3.5 mile run outside. It was the same loop as yesterday, but I talked to Jesse the entire run and it took 31 minutes, and 31 seconds. I needed to do a more relaxed run after doing this workout!


There will be a new workout video tomorrow. 
See you then,
Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds


As Filmed:


Round 1:
1. Jumping Jacks
2. Reverse Pushups
3. Kettlebell Swings (alternating arms)
4. V-Up with Ball


Repeat 3X


Round 2:
1. High Knees Jump Squat
2. Dips
3. Romanian Deadlift
4. Ball Rotation


Repeat 3X


Round 3:
1. Jump Rope (timed)
2. Decline Pushups with Ball
3. Resistance Band Leg Extension
4. Bicycle Abs (timed)


Repeat 3X


How Jesse and I did the workout tonight:


Round 1:
1. Jumping Jacks
2. High Knees Jump Squats
3. Jump Rope (timed)


Round 2: 
1. Reverse Pushups
2. Dips
3. Decline Pushups with Ball


Round 3: 
1. Kettlebell Swing
2. Romanian Deadlift
3. Resistance Band Leg Extension


Round 4:
1. V-Up with Ball
2. Ball Rotation
3. Bicycle (timed)


Round 1