weights

Bikini Prep/Body Sculpt Challenge: Workout 7: Lean and Sculpted Arms

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Hi Everyone!

After Workout #4: The Tight and Toned Lower Body Workout, I got a lot of requests for a weighted workout focused on toning your arms. So get your dumbbells ready for today’s workout!

If you don’t have dumbbells you can use soup cans, or milk jugs. One gallon of water weighs approximately 8.34 pounds, and the uneven distribution of weight can actually increase the challenge. If you have access to sand, one gallon of sand weighs around 12.5 pounds. Although it is useful to have dumbbells it is also possible to find alternative ways to challenge yourself in your home workout without spending a lot of money. 

When it comes to selecting an appropriate weight you want to choose a weight that you can do between 8-15 reps. If you are primarily looking to build muscle stay in the low range (8-10 rep maximum). If you want to improve both strength and endurance aim for 12-15 reps. If you can easily surpass 15 reps and you are trying to build lean muscle it is time to increase the amount of weight you are using. At my job I utilize the Oddvar Holten Diagram as a scientific tool to prescribe an appropriate amount of weight during exercise, and determine an individuals 1 rep maximum. The number of reps that I am recommending for these exercises is based upon his formula. 

I hope you enjoy today’s workout. If you are looking for more weighted arm exercises check out: 
Have fun!
Melissa

PS: 
Cardio Challenge Check In: I was short on my miles for the week due to an unexpected rest day yesterday. It was supposed to be my long day. I only got in 10.5 miles this week, but I am still on track to hit my goal for the Intermediate level Cardio Running Challenge. I am at 22.5 miles of running from January 1-11th. The miles that I got in were also high quality runs that included hills, mile repeats, and intervals. 
Today Jesse and I braved the cold and got in a 7.5 mile run outside with our favorite running guru, Shep. I am already on track to get in some great miles and hit goal this week. After the -20 to -30 degree wind chill temperatures we had last week, having a day in the low 30s felt almost balmy. 🙂

Complete 8-15 reps per exercise. 30 second plank between exercises. 
Repeat 1-3X. 

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Bikini Prep/Body Sculpt Challenge: Workout 4: Tight and Toned Lower Body

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Hi Everyone!

This was workout #4 of my Bikini Competition Prep/Body Sculpting Challenge Workout series. For this workout I used my barbell and dumbbells. When choosing an appropriate amount of weight you want to select an amount that challenges you. You should be able to complete 10-15 reps of each exercise with good form. 

Building muscle is one of the best, and most efficient ways to improve your metabolism and your overall athleticism. For every 3 lbs of muscle your body burns approximately 120 extra calories per day, even when you are at rest. 120 calories is close to what you burn by running 1.5 miles. 

Last year I posted this picture: 
5 pounds of fat VS 5 pounds of muscle. 

This demonstrates the difference in density between muscle and fat. Both weigh 5 pounds, but that 5 pounds will look radically different in your body. Don’t fear building muscle! Don’t get mad if the scale doesn’t move as much as you want! If you’re losing inches, but not weight this is why. This is what you want for a rocking metabolism, and some fabulous functional strength. 


Don’t be afraid to pick an amount of weight to use during your workouts that will challenge you. 

Here are some ideas:


I have an Olympic size barbell (45 lbs) and I added 30 lbs to it for a total of 75 lbs. I also used 2 20 lb dumbbells. 

I hope you all enjoy the workout! I followed this one up with 4 mile repeats at varied paces. I am sticking with the challenge! 

Melissa

PS I still want to see you checking in! If you are doing any of my challenges please check in on Facebook, Instagram or Twitter!

10-15 Reps Per Exercise
This can be repeated 1-3X. 

1. Deep Squat
2. Romanian Deadlift
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Plie Squat
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Good Morning
9. Wide Stance Front Squat
10. Chair Squat
11. Deadlift

Bikini Competition Prep/Body Sculpting Workout: Day1: Leg and Belly Blast

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Hi Everyone!

This is Workout #1 of my Body Sculpting/Bikini Competition Prep Workout challenge. It’s a quick workout that will get your heart rate up, and have you sweating. One round takes 15 minutes, and this one can be repeated up to 3X. 

I planned on repeating this workout, but my schedule was thrown off due to a nearly 2 hour commute home from work in a snowstorm. I followed one round up with a 4 mile run so I can stay on track with the One Month Cardio and Body Shaping Challenge. 

This workout combines lower body toning, with core tightening exercises. I used two 20 lb dumbbells in this workout, but you can use whatever weight you find challenging (or stick to body weight only). 

I hope you enjoyed day 1 of the Body Sculpting Challenge! See you soon with Workout #2. 

Melissa


PS Don’t Forget to check in with your progress along the way! Check In on Facebook, Instagram or Twitter. 

10/50 Second Intervals

1. Full Body Mountain Climber
2. Chair Rows
3. Russian Kicks
4. Bicycle V-Up (right)
5. Bicycle V-Up (left)
6. Burpee
7. Split Squat (right)
8. Split Squat (left)
9. Sit to Stand Hop (right)
10. Sit to Stand Hop (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Russian Twist
14. Side Plank Elbow Tap (right)
15. Side Plank Elbow Tap (left)

30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

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Hi Everyone! 

It’s Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. 🙂 

Today’s workout is all about the lower body. 

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well. 

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. 

I hope you enjoy the workout! 
Melissa

PS Don’t forget to check in on Facebook, Twitter and/or Instagram. 🙂

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)


30 Day Challenge: Day 19: Dumbbell Interval Sculpt

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Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister’s Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!
Melissa

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)


30 Day Challenge: Day 11: 15 Minute Arm Flab-u-less Workout

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Hi Everyone!

Today is Day 11 of the 30 Day Challenge. Today’s workout is focused on the arms, but utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.

I repeated this workout twice. I felt ready for another round, but time didn’t allow for me to go through it a third time. 🙂 

I am feeling so much better since starting this challenge. My energy, mood, and endurance have all improved. I am also starting to notice results physically. Keep checking in on facebook, instagram, and twitter. I love having you all complete this challenge with me!

I hope you enjoy the workout! See you tomorrow for day 12!
Melissa

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly 
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back


30 Day Challenge: Day 6: 20 Minute HIIT Shred and Shape

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Hi Everyone!

It’s Day 6 of the 30 Day Workout Challenge. Today’s workout is a 20 minute interval workout. I went through it one time, but it is a great one to repeat if you have enough time. 

This workout combines cardio, and dumbbells for toning and sculpting. I have been including a lot of core work and planking variations because it supports your body for every exercise that you do. Having a stronger core can also help you prevent injury, and improve your bodies bio-mechanics. 

If you hear coughing in the video it’s because poor Jesse isn’t feeling good. 🙁 He was still nice enough to film my workout so we could continue to share the 30 day challenge. 

Enjoy the workout! I will have a brand new one tomorrow with a special guest (or two!)
Melissa

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

30 Day Challenge: Day 4: Arm and Leg Sculpt

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Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes. 

This workout can be repeated if you want a longer, more intense workout. 

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 

I am starting to feel changes in my endurance and energy throughout the day. 

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!
Melissa

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Better Buns: Jump and Burn Workout

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Hi Everyone!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. 

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. 

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. 

Enjoy the workout!
Melissa

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss. 

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval. 
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

15 Minute HIIT: Quick Full Body Workout

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Hi Everyone!

It’s a HIIT day! 🙂

I love interval training, and this full body routine was fun. I was still tired from teaching a boot camp class the other night, but it felt great to get myself moving. 

I hope you all enjoy this routine. If you’re up for it repeat it 2-3 times. 

Have fun!
Melissa

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

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Better Booty Workout: Glutes, Hamstrings, Thighs, Legs

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Hi Everyone!

Today’s workout is all about the lower body! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. I followed it up with an easy paced 1 mile run on the treadmill. 

Now I am cooking a healthy dinner (which will double as my lunch for tomorrow). Tonight’s menu is baked balsamic chicken and mashed sweet potatoes. I have never made mashed potatoes before, so I am excited to see how they come out. I will share the recipes so check back for that. 🙂

Melissa
Today’s workout had me sweating!


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 

Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels. 

Slim and Sculpted Arms: Home Workout

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Hi Everyone!

Tonight’s workout is tough! My arms were trembling at the end of it! The video is below. 🙂

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point. 

I followed up today’s workout with a 4 mile run on the treadmill. My ankle felt great the entire time! Woohoo! That means my time off was well worth it, and I’m back! 

Full steam ahead! Enjoy the workout. 🙂
Melissa


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

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Butt & Thighs: Lower Body Shaping Home Workout

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

Repeat 1-3X

1. Chair Squat
2. Ball Pull
3. First Position Plie Squat
4. Hip Thrust
5. Front Weighted Squat
6. 2nd Position Plie Squat
7. Single Leg Extension (right)
8. Single Leg Extension (left)
9. Pistol Squat (right)*
10. Pistol Squat (left)*

*I did 5 reps per leg of pistol squats 2X today. With this exercise go as low as you can, and push through the heel to get back up. It’s a difficult exercise so don’t worry if you have difficulty with it. Focus on going at your own pace. Variation: Sit on a chair or bench with one leg extended in front of you. Without using your hands stand up on one leg. 

Hi Everyone!

My ankle is feeling much better so I am back to working out! This is a challenging workout, but I left out any jumping because I didn’t want to over-do it my first day back. I am looking forward to getting back to some of the dynamic movements, but long term health is more important to me than pushing through a workout and risking further injury. 

I used two 20 lb dumbbells during this workout, and really focused on using proper form during each movement. End result: I was dripping in sweat when the workout was over, and my ankle still feels great.

I made a great dinner in the crock-pot today, pulled chicken with spinach and tomatoes. I love being able to eat healthy, and still get all of my errands done. We started our Christmas shopping, and I got to visit one of my favorite book stores. I left with two biographies: Einstein and Sophia Loren. 

Don’t forget to incorporate things that you enjoy into your lifestyle. 🙂 I am going to relax and read in front of the fireplace with Jesse and my cats. 

Have a great night. I’ll see you tomorrow!
Melissa




Tone That Tush! Quick Home Workout

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

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X


Hi Everyone!

Today’s workout felt great! Getting back on track with my workouts has increased my energy and stamina. I am already feeling stronger. 

This workout is great for improving lower body strength and shape. Remember, even if your lower body isn’t a “trouble spot” it’s important to build your fitness throughout your body. The large muscles in your lower body burn a lot of calories, and help provide some of the strength and stability required for your workouts and overall level of fitness. 

Immediately before going through this workout I did a 3.1 mile run with 1% incline on the treadmill. Yesterday was my long run day, so today was about recovery and moving at a comfortable pace. Less than 2 weeks until I run in my first half marathon!

Enjoy the workout! 
Melissa


Sweaty 2 Sculpted: 10 Minute HIIT Interval Workout

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50 seconds max reps, 10 seconds of rest between exercises
*This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as your progress. 

1. Mountain Climbers
2. Crunch and Tap (with dumbbell)
3. Plie Jump
4. Curtsy Lunge (with dumbbell)
5. High Knees
6. Lunge Jump (with dumbbell)
7. Burpee
8. Plank Row (with dumbbell)
9. Heel Tap Abs
10. Extended Hip Lift (with dumbbell)

Hi Everyone!

One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times. 

I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one. 

I followed this workout with  a 4.5 mile run outside. It took me 38 minutes at a comfortable pace. I am continuing my training for My First Half Marathon, which is three weeks from yesterday. 

Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.

Melissa


Lower Body Blast: Burn, Shape and Sculpt

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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Hi Everyone!

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out. 

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps. 

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down. 

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches. 

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

Sculpt and Sweat Workout: 20 Minutes

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

Hi Everyone!

This was my workout yesterday. I originally planned to structure this workout much differently. I was going complete the exercises interval style, interspersed with 5 minute high intensity cardio bursts. 
I switched things up a bit because Jesse had a 10 mile run on his schedule yesterday. We also attended a fabulous wedding in the evening, so I had to keep on filming/workout schedule without sacrificing fitness time. 

I still utilized the same workout program, but I changed the style of the workout and paired it with a slower longer run. I ran 6.39 miles outside, and then completed this workout a bit later in the day. 

It felt great to get in a really hard day of working out. 🙂 

I hope everyone is enjoying their Labor day! See you tomorrow with a new workout!
Melissa



15 Minute Sculpted Body Home Workout

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Hi Everyone!
This was my workout tonight (and last night). I had planned to film this workout yesterday, but my internet connectivity issues were frustrating me so I saved filming for today. 

I really liked this workout because it’s a full body challenge. I used a lot of compound movements to increase the challenge. I used two twenty pound dumbbells, but you can do this as a body weight routine, or with light weights, soup cans, or even milk jugs. 

I posted another weekly workout plan: Weekly Home Workout Plan. So check that out if you like to have a schedule. 

Enjoy the workout!
Melissa


Repeat 1-3X, 10 reps per exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl


Quick 100 Rep Butt Lift Workout

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Hi Everyone!

This was my workout tonight. It’s a quick 100 Rep Butt Lift Workout. This workout will tone your tush from every angle! It’s a great one for getting more definition and lift. I followed it up by running 1200 meters, resting 1 minute, and running 400 meters. The total run was only 1 mile, but I was working hard the entire time. 


I ran the 1200 at a 6:30 min/mile pace, and the 400 at a 6 minute/mile pace. The goal was to get my heart rate up doing multiple sprints at a pace that is faster than my race pace. This helps to find out what your limit is. I haven’t been running much lately (that’s going to change!) I am excited to watch those times drop back down again. 

Enjoy the workout! Don’t forget to check out my one week workout schedule: Weekly Workout Schedule for a Busy Lifestyle.

Melissa


10 reps per exercise

1. Burpees
2. Romanian Dead-lifts (lowered position)
3. Plie Squats
4. Burpees
5. Warrior Dead-lift with Arabesque
6. Warrior Dead-lift with Arabesque 
7. Burpees
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Burpees

Repeat 1-3X


10 Minute HIIT Interval Bikini Body Toning Workout

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Hi Everyone!

Do you have 10 minutes to get a stronger, healthier, more toned body? 🙂 

One round of this workout takes only 10 minutes, but it should get you sweating. If you have time you can repeat the workout, or even break it up and go through it a couple of times throughout the day. 

We are all busy, but it’s important to take time for your own health. I read today that consistent exercise adds an average of 7 quality years onto your life. That’s a pretty major statistic. 

🙂 Enjoy the workout!
Melissa

PS I used dumbbells in this workout. If you don’t have any you can complete the exercises with body weight only, with canned soup/veggies, or even a water bottle or milk jugs. 

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag