This is today’s workout! My sister, Jessica, is back. One of these days I would love to have both of my sisters over at the same time for a workout video. I think you can tell in the video that we were having a good time! Buffy even joined in for the workout at on point! (Buffy is my cat).
We repeated this workout twice, but I would have liked to go through it 3-4 times if I had time to go a little bit harder.
Sorry to go MIA for two days! I am still adjusting to my new work schedule. I have to leave my house 45 minutes earlier, and I get home 30 minutes later so it’s taking a bit more time to get used to than I thought it would.
I had a lot of fun with today’s workout. I hit all the major areas. The three ab exercises in a row were tough. My abs were burning, and I loved it!
I did all of the exercises as reps the first time through, and timed the second time through. It was fun to mix it up.
I also went for a nice relaxing walk outside by the river (where I filmed the river workout). If it’s nice again tomorrow I will film outside again. If not I will do another indoor workout.
I hope you’re having a great weekend, and enjoy the workout!
Melissa
Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds timed Advanced: 20 reps, 60 seconds timed NOTE: The first time through I did reps, the second time through I did the maximum number of reps I could do in 60 seconds for each exercise. I went through 2X total. 1. 3-Way Jump/3 Point Burpees 2. 1 Leg Bridge Pulse (right) 3. 1 Leg Bridge Pulse (left) 4. Reverse Lunge (right) 5. Reverse Lunge (left) 6. Warrior 3 Deadlift (right) 7. Warrior 3 Deadlift (left) 8. V-Up 9. Hip Lift 10. Bicycle 11. Oblique Sumo Pushup 12. Stability-Ball Pike
Hi Everyone, Today’s workout has a very special guest, my sister Kristen. I really enjoyed having her for my workout today, and she did a great job! I think the next workout she joins me for will need to be a bit more challenging, because she handled this one like a pro. This is a full body workout, we did some cardio, abs, legs, and arms. In addition to today’s workout I would like to do a 30 minute run, or some walking on the treadmill. I will have to update you later on what I decide to do. Enjoy the video. Now you have met two of my siblings (Jessica was in the Lovehandle Loser Part 2 Workout video). Have a great day! Melissa
Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds 1. High Knees 2. Warrior Lift (right) 3. Warrior Lift (left) 4. Jump Squat 5. Temple Tap Abs 6. Frog Jump 7. Ball Pull 8. Mountain Climber 9. Side Drop (with or without ball) 10. Oblique Drop (right) 11. Oblique Drop (left) 12. Superman 13. Chair Pulse 14. High Knees
Tonight’s workout focuses on your glutes, and thighs. There will be a brand new workout tomorrow. I am going to try to make up for lost time this week. I had to miss a couple of workouts because I wasn’t feeling well. I’m all better now though!
In tonight’s workout I use weights and a stability ball, but I show bodyweight variations for all of the exercises as well. So you can work out at your level and build up when you repeat this workout in the future.
Have a great night,
Melissa
Fantastic Butt Shaper
Beginner: 15 reps, 30 for bicycle and hip lift
Intermediate: 20 reps, 40 for bicycle and hip lift
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
I was in the mood for something a little bit different today so I used weights in today’s workout. It’s a short workout, but you will definitely feel this one. J
If you don’t have weights just go through the entire workout doing body weight exercises.
Tomorrow I am going to have a serious workout session. I am off of work, and I plan to utilize my day.
See you in the morning!
Melissa
Note: In the video and description below I called Romanian Deadlifts Rows by mistake. Not sure what I was thinking! I am leaving it the same in the description for consistency to anyone new to the exercise. Sorry for the error!
Strong, Lean and Tight Workout
Beginner: 10 reps of each exercise
Intermediate: 15 reps
Advanced: 25 reps
If you are doing body weight exercises go through all 6 exercises 4 times. If you are using weights go through this 1-2 times.
Tonight’s workout is fantastic, but I can’t take any credit for creating it. J That honor goes to personal trainer, Ronald Adams. Ron trains in Illinois. Some of the places he trains his clients include: The Glendale Heights Sports Club, and the Glendale Heights Center for Senior Citizens. Ron offers one-on-one, partner training, free orientations, free fitness evaluations and small group classes. These sessions vary by location.
In this workout it is very important to keep your intervals as short as possible. I used my interval timer and set it for 6 rounds of 10 and 20 second intervals for each set. This routine goes through cardio, and strength training, while keeping your heart rate and metabolism up throughout the workout.
It is very challenging, but push yourself through it! Jesse and I both agreed that Set Two (pushups!) was the most difficult set for us. I don’t think I could have done any more!
Enjoy the workout today! Special thanks again to Ron for allowing us to do his workout. We loved it! I want to try it again soon and see if I can increase the number of reps I did during each 20 seconds interval!
Melissa
PS I tried out a healthy Peanut Butter Cupcake recipe tonight that is amazing. Check back for my review, and the recipe.
Tabata Interval Training: Burn Baby Burn
Beginners: Do each set once.
Intermediate: Do each set twice.
Advanced: Repeat each set three times.
Super Advanced: Repeat each set four times.
All reps are done for time. Do the maximum number of reps that you can in 20 seconds. You have 10 seconds rest, and then 20 seconds for the next interval, etc.
Equipment. Dumbbells. Level 1. Perform a Romanian dumbbell deadlift (10–15 pounds each). Level 2. Perform downward portion of Romanian deadlift, squat to deadlift then return to standing (5 – 8 pounds each). Level 3. Perform downward portion of Romanian deadlift, squat to deadlift then jump up on return (3 – 5 pounds each).
Set 4: Upper Body – 2 – 4 sets (4–8 minutes)
Equipment. Dumbbells and/or weighted bar (advanced). Level 1. Perform bent over back rowing alternating arms with moderate weights (10–15 pounds each). Level 2. Perform bent over dual arm, single dumbbell, back rowing with heavier weights (20–30 pounds). Level 3. Perform pull up’s.
Set 5: Cardio – 2 – 4 sets (4–8 minutes)
Equipment. Exercise tube or other low hurdle. Place tube in straight line on floor beside you. Level 1. Do single-leg leaps over tube and back. (Change leg used when repeating) Level 2. Perform two-footed jump over tube and return, fast pace. Level 3. Do stationary tuck-jumps or squat-jumps.
Set 6: Core Work – 2 – 4 sets (4–8 minutes)
Equipment. Mat, dumbbells.
Level 1.Goodbye Love Handles
OBLIQUE V-UP
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques.
10 repetitions each side [Beginner]
Level 2.SAXON SIDE BEND
Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your right side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your left side as far as possible.
6 to 10 repetitions each side [Beginner to intermediate]
Level 3.SPEED ROTATION.
Stand while holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to your left. Keep your abs tight and move fast. Bring to center. Alternate the side you start with.
