Full Body Home Workout

Beginner: 10 reps
Intermediate 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Pushup Rows
2. Temple Tap Abs
3. Chest Press Hip Press
4. Butt Lift
5. Chest Lift on Ball
6. Mountain Steppers
7. Prone Heel Taps
8. Side Step Up (right)(with or without weight)
9. Side Step Up (left)
10. Plank Hip Lift

Hi Everyone!

Tonight’s workout is fun! I enjoyed switching up the challenge by incorporating some dumbbells into the workout. I only went through this once tonight, but I look forward to repeating it.

I also got in a 3.6 mile run outside today with Jesse. It was cold, but it felt great to run outside.

Tomorrow I will be posting about some of the goals that I have set for myself this year, so be sure to check back for that. I will also be sharing more of my meals and recipes. 🙂

Have a great night, and enjoy the workout!
Melissa

Booty Bump Workout

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

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)

Full Body Shaping: Home Workout

Hi Everyone,

The workout video and breakdown are posted below. Tonight’s workout will help shape your entire body. It should get your heart rate up, and your blood pumping. The exercises are designed to help tone and tighten your entire body. It’s a fun challenge.

Tonight I also did a “Fit Test” with my brother in law. He has made a resolution to make some healthy lifestyle changes, and improve his health and fitness this year. He is going to be sharing his journey to lose weight.

Today we did timed exercises to get a baseline and see what he can do so we can set goals from there. He will be joining me in some of my workouts videos, as well as talking about his goals. I am so excited to help him achieve each one of his targets. He did great today, and pushed through my fitness test even when he was exhausted.

Stay tuned because I have some fun ideas for this year!
Melissa

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

1. Lunge Jump
2. Temple Tap Leg Raise
3. High Knees (30, 45, or 60 seconds timed)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Pop Up
7. Squat Chop
8. Extended Plank
9. Bicycle Abs
10. Plank Crunch

Full Body Fitness Makeover: Happy New Year!

Hi Everyone!

Happy New Year! I am going into 2013 full speed ahead, with plenty of goals and a bit long “to do” list of things I want to achieve this year. I will be sharing my goals with you guys in a post later today. 🙂

Today’s workout video and breakdown is posted below. It’s a tough full body workout. I went through it once and then ran 2 miles on the treadmill. I am planning on going through it one more time tonight before I take my shower this evening.

This workout is challenging. It’s a full body workout that will get your heart rate up and help you burn fat. I tried to move quickly between exercises to maximize the benefits to my metabolism. It’s a great one for all over toning, body sculpting, and fat burning. It took me 18 minutes to go through it one time.

I hope you guys enjoy the workout! I would love to hear what your resolutions are so feel free to leave a comment here, or on my facebook page.

Have a great start to the year!

Melissa

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

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)

Full Body Rejuvenation Workout

Hi Everyone!

Jesse and I went away this weekend, so I have been MIA for a few days. We planned on filming while we were away, but it didn’t end up happening. I am back with a new workout today though. It is posted below.

I have to admit it was a little bit tough to get back in the groove. When we got home I was tired, and we had a big meal at a Chinese restaurant shortly before my workout. The food was delicious, but I definitely felt the sodium in my body. Mentally I knew that I wanted to get my workout in, but it was hard to get motivated.

Luckily when I arrived home I had a package waiting for me. That package contained a couple of FABULOUS new workout outfits from Affitnity. I have to admit a big part of my workout motivation tonight was getting to wear my new workout clothes. They are ridiculously comfortable, the fabric is supportive but soft and stretchy so I could move in any direction without feeling like anything was digging into me. Jesse was a big fan of this outfit. He couldn’t stop talking about it while he was filming me. 🙂

So, if you like the outfit you can check out: www.Affitnity.com and Affitnity Facebook or you can follow the fabulous designer, Zeudy Mars on Twitter.

I hope you guys enjoy the workout! See you tomorrow.

Melissa

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Repeat 1-3X

1. Jump Lunge

2. Elevator Ab Plank (right)

3. Elevator Ab Plank (left)

4. 90 Degree Leg Lift (right)

5. 90 Degree Leg Lift (left)

6. Single Leg Plank Knee to Updog (right)

7. Single Leg Plank Knee to Updog (left)

8. Jump Kick (right)

9. Jump Kick (left)

10. Hold and Roll

11. Weighted Heel Press (right)

12. Weighted Heel Press (left)

13. Hip Tap Abs

Endurance Building Fat Blaster Workout

Hi Everyone,

This is the workout that I did last night. It took a while to upload so I wasn’t able to post it before I went to bed last night. (Remember, getting enough rest is just as important as your workouts!) So here it is now. As soon as I am done posting this, I will be filming my workout tonight.

If you follow my facebook page you may already know my big news! I won Fitness Magazine’s Reader’s Choice Award! It was announced today, and I can’t express how excited I am about this! I am now a finalist for the grand prize!

I wish that I could put into words what this means to me. The support I received in entering this contest was amazing and humbling. People went out of their way to vote, and share the link for other’s to vote. Being in Fitness Magazine would be such a dream come true to me. I started this blog because I love fitness and health. I think it’s the best gift you can give someone. The chance to share that is something amazing. So thank you. 🙂

Enjoy this workout. I will be posting a new one shortly! This workout incorporates cardio, before, after, and throughout. It will help optimize fat burning, while sculpting and toning all over. It’s a full body workout. I really enjoyed it, and I repeated it twice.

Melissa

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

Repeat 1-2X

Cardio: 1 mile, or 7-10 minutes of alternate cardio, such as jumping rope

1. Leg Series Right (with or without ball)
30 seconds cardio
2. Leg Series Left
30 seconds cardio
3. Ball Pull Abs or Frogger
30 seconds cardio
4. Back Extension
30 seconds cardio
5. Bulgarian Split Squat (right)
30 seconds cardio
6. Bulgarian Split Squat (left)
30 seconds cardio
7. Leg Raise Abs
30 seconds cardio
8. 1 Leg Hip Thrust (right)
30 seconds cardio
9. 1 Leg Hip Thrust (left)
30 seconds cardio
10. Kettle Bell Swing
30 seconds cardio

Cardio: 1 mile or 7-10 minutes of cardio of choice.

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today it was really tough for me to get motivated to do my workout. I felt tired, and I really wanted to take a nap, or lay down on the couch and finish the book I am reading. Mentally I knew that if I could just get started I would feel better, and re-gain my motivation.

So I got up and went through this workout. Once I started moving I felt rejuvenated, and I wanted to keep going. As you can see by the goofy picture of me to the right I ended up having fun once I got myself going. I went through the workout three times, and then walked for 4 miles on the treadmill (while reading my book).

I feel very blessed that I have learned to understand how much better exercise makes me feel. It has an immediate physical, and mental impact on me. If you are able to find out what it is that motivates you, it makes it much easier to stick to your workouts. For me, exercise is inherently rewarding because I feel happy and energized after workouts. I feel stronger, and more capable of handling anything that might come my way. For you it may be the same, or your motivation might come from something different. It’s so important to find what works for you.

Today’s workout is challenging. It focuses on lower body (butt, thighs, legs), and core (abs, obliques, back). I use some weights, but this workout can also be done with body weight only. As always focus on form.

I hope you guys enjoy the workout, and find your motivation!
Melissa

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

Repeat 1-3X

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

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

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

Full Body Bender: Home Workout

Hi Everyone,

This is my workout for today! It is a fun, full body workout. I warmed up by doing some jump roping to get my heart rate up a bit.

I went through this workout once this morning, and as soon as I am done posting it I will be going through it two more times. I am going to do about 5 minutes of jump roping in between rounds to increase the challenge a bit.

I will also be posting about the progression run I did yesterday. I will share a breakdown of my workout, as well as “how to” and benefits of completing progression runs. So check back for that!

I hope you all have a great night, and stay safe from the Frankenstorm if you are in an area affected by it. Have a great night!

Melissa

Facebook, Instagram, or Twitter.

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

Repeat 1-3X

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

Shape Your Body Home Workout

Hi Everyone!

Today’s workout was a tough one for me. I wasn’t expecting it. I felt great, and ready to work out, but as soon as I started I realized how tired my body was. On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs.

I also did a two mile recovery run with one of the girls from the cross country team. A recovery run is a short run done at an easy pace. The goal is to get your blood flowing, work out any soreness and lactic acid build up in your body.

I hope you guys enjoy the workout. I apologize for having an “off” night.

Melissa

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

*These exercises can be done with weights, or body weight.
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank
10. Weighted V-Up

Core of the Matter Workout

Hi Everyone!

I did this workout last night. I really wanted to get in a great core workout, and this one hits all of the major muscles of your abdomen, obliques, and back. When Marie was working out with me the other day she commented on my core strength, and I told her that I incorporate core strengthening into all of my workouts. I firmly believe that a strong core helps protect your body, and is the foundation of all of your strength.

As a runner it is imperative that I maintain core strength so that my body can hold proper alignment during my runs. This doesn’t just help with speed, it also helps prevent injury. If you run and your alignment is off due to weak core muscles you are putting excess pressure on your back and knees. However, if you are able to maintain proper alignment running strengthens your back and knees. (I apologize if you have already heard/read me say some version of this same statement. I repeat it because it’s important.)

Core strength is also a requirement for safe weight lifting for the same reasons. So, let’s get to the Core of the Matter and workout! 🙂

Melissa

Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment.

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum.

or

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

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)

Target Area: Full Body Workout (Full Length)

Hi Everyone,

This is the complete Target Area workout that I posted the other day. I posted all three parts separately but I thought some of you might prefer a compiled video if you are going to do the entire workout. This workout incorporates arms, abs, and lower body. It’s a nice challenge.

I will also be posting a new workout today.
Melissa

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

Target 1: Arms
1. Reverse Push Up
2. Tricep Push Up Right
3. Tricep PushUp Left
4. Up/Down Dog (Dive Bombers)
5. Squat Lift
6. Decline Push Up

Target 2: Lower Body
1. Bulgarian Split Squat Right
2. Bulgarian Split Squat Left
3. Ninja Jump
4. Warrior Deadlift Right
5. Warrior Deadlift Left
6. Lunge Jump

Target 3: Abs
1. Knee Drop Plank
2. Cheek to Cheek Plank
3. Bicycle
4. Full Flexion Leg Lift
5. Temple Tap Abs
6. Handstand

Target Area 2: Lower Body

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

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

Lean, Strong Tight: Full Body Home Workout (Real Time)

Hi Everyone,

Today’s workout was great! It definitely challenged me. I filmed my final round today, instead of the first round. I went through the workout a total of three times.

I love the quote in the picture above. “It never get’s easier, you just get better.” It’s part of the reason that you want to keep challenging yourself. Only through challenging your body, and determination do those things grow stronger. You will be better equipped to handle whatever life throws your way. Working out doesn’t just give you physical strength, it increases your mental endurance, and your mind’s awareness of what you can handle.

I hope you guys enjoy today’s workout. 🙂

Melissa

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

Repeat 1-3X

1. Mountain Climbers
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Improve Your Rear View Workout Real Time: Melissa Bender

Hi Everyone,

Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. 🙂 It will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 2X

Bonus Round Dip Station and Weights: Melissa Bender

Hi Everyone!

I did a great full body workout today. This is the bonus round of the workout. This one uses some weights, and my dip station. There is a list to the right side of this page that says “Equipment I May Use” that has links to products like the dip station on amazon for those of you who are interested.

I went through this portion of the workout once. I will be repeating this one two more times this evening before my shower. I like to do any workouts with weights while someone else is around in case I were to have some type of an issue and need help. Jesse headed out for his run immediately after filming me, and I went through the additional rounds of my workout.

Enjoy the workout. This was the main portion of my workout: Sculpt Your Body Home Workout

Melissa

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

1. Tick Tock Abs
2. Split Squat (right)
3. Split Squat (left)
4. Reverse Pushup with Kick
5. Weighted Squat

5 Minute Arm Workout: Melissa Bender Fitness

Hi Everyone,

This is the arm portion (part 3) of my 20 Minute Full Body Interval Workout If you want to do the entire workout click on the link. Otherwise, feel free to mix and match, or break up your workout. Whatever works for you!

I am a big fan of interval workouts. You get great results, quickly.

Check back later for a new workout!
Melissa

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Sculpt Your Body Home Workout

Hi Everyone,

This was my workout today. In addition to this workout I walked 3 miles at our local mile track. It was a beautiful, sunny 80 degree day. I took my workout outside, and I loved every second of it! I am hoping for some great weather this week because I want to start doing a lot more running.

Last summer I was putting in a lot of weekly mileage, and I would like to build back up to that again. I want to start doing some more races.

I was planning on doing a workout yesterday. I went to see two plays, and I wasn’t feeling well in the evening so I took the night off. Tomorrow I am planning another full body workout and some serious cardio.

I baked 2.5 pounds of chicken breast so that I will have something quick and easy to use in lunches or dinners during the week. I also made a batch of fat free triple berry muffins. When I get home from work I am always ravenously hungry, so I want to have some healthy options on hand. My plan is to pre-make some chicken spinach salads so I have something quick and healthy to grab. I ate up all of my Easter candy, so it’s time to focus on healthy eating again!

Don’t forget to warm-up, and stretch after your workout. 🙂

Enjoy the workout!
Melissa

My reps are listed in parenthesis next to each exercise. I was going for maximum number of reps during each 60 second interval, with minimal breaks in between, unless otherwise noted.

Warm-up: Jump Rope (5-10 Minutes)

20 Burpees (not timed)

1. Jump Rope
2. Squat with Weight (32)
3. Rotating Pushups (13)
4. Oblique Drop Left (25)
5. Oblique Drop Right (27)
6. 3 Point Situps (10)
7. Heel Lift Right (67)
8. Heel Lift Left (75)
9. Leg Lift/V-Up (46)
10. Hip Lift (46)
11. Hip Twist (120, 60 if you count right and left together as 1 rep)
12. Ab Hold with Arm Pulse

20 Walking Lunges with Lift Off

Cardio: 3 Mile Speed Walk Outside