weights

Power Yoga Sun Salutation: Yoga Fitness Fusion

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Hi Everyone!

This workout was short, but I definitely maxed out my endurance during it! One round of my Power Yoga Sun Salutations and my arms were quivering so much I didn’t think I was going to be able to make it through the chatarunga push ups! 

This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only. For traditional sun salutations check out this link: https://www.benderfitness.com/2011/10/warm-upcool-down-sun-salutations/
After completing this workout Jesse did his ab challenge and we headed out for a run. We ran 5.28 miles at a comfortable talking pace. 

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram or Twitter. 

16 Minute HIIT: Full Body Fit and Flexible

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Hi Everyone!


Yesterday was a fun and active day for me. I started it off with a 6 mile run with Jesse. I also went for a walk, and filmed the workout below. I felt great, and I feel better and more energized today. Working out is so much more effective at boosting my energy levels than coffee or tea. 

This workout is a 16 minute interval. I was dripping with sweat, and it was a tough one for me! It’s split into 4 sections: Lower Body, Core, Upper Body, and Flexibility. 

This is a great full body workout. It can be repeated. It maximizes calorie burning, while focusing on toning your entire body. I find that a holistic approach to working out, and focusing on creating balance in the body with workouts is incredibly effective. 

I hope you enjoy this workout! Today is the first day of my 1 Month Tighten Up/Diet Challenge. Tonight there will be a new workout, and my first food log. 

Enjoy the workout!
Melissa

PS Below is the Tutorial Video, and the Full Length Workout video. 

Tutorial Video: 

Full Length 16 Minute HIIT:

1. Split Squat (right)
2. Split Squat (left)
3. Jump Squat
4. High Knees
5. Bicycle
6. Leg Lift/Hip Lift
7. Knee Drop Plank
8. Frogger
9. Dips
10. Walk the Plank Pushups
11. Decline Rows
12. Squat and Curl
13. Stretch Back
14. Forward Fold
15. Pigeon (right)
16. Pigeon (left)

Love HIIT: 10 Minute Dumbbell Workout

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Hi Everyone!

Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest. 

I was sweating, and I definitely felt like I got a great workout in! For this workout I used 2 dumbbells, and a stability ball for the last move. 

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only. 

Enjoy the workout!
Melissa

Workout Tutorial: (Full length workout below)

Full Length Workout:

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

Weights and Intervals: Full Body Sculpt in Under 20 Minutes

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Hi Everyone!

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. I went through this routine once, and followed it by a 3 mile run outside. It felt great to get outdoors and put in a few miles. 

This was a challenging workout, especially after yesterday’s: 10 Minute Cardio Smash HIIT. By the time I started running my legs were tired! 

I thought this routine was a nice challenge. I hope you like it!
Melissa




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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

30 Minute Dumbbell Workout

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Hi Everyone!

This is a much more traditional workout than you are probably used to from me. 🙂 It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit. 

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions. 

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home. 

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down. 

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level. 

I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the workout!
Melissa

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

Weighted Weekday Workout

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Hi Everyone!

Tonight’s workout is a full body workout. I used two 20 lb dumbbells, but all of the exercises can also be performed with body weight, or the weight of your choice. It is important to work at your own level. Select a weight that is challenging for you, but allows you to maintain proper form throughout each exercise. 


Jesse and I followed this workout with a 3.5 mile run. We took it at a slower pace than normal, because we wanted it to be a recovery run. Tomorrow I am planning a higher intensity workout day and Jesse is doing another trail run. 

If you haven’t tried yesterday’s yoga workout yet you can find it here: Yoga Flow Workout: Lean Stretch Fat Burn. 

See you tomorrow!
Melissa



This workout can be repeated 1-3X. 

1. Man Maker
2. Single Leg Squat (right)
3. Single Leg Squat (left)
4. Down Dog Drag
5. Weighted Crunch
6. Weighted Surfer Burpee
7. Heel Press (right)
8. Heel Press (left)
9. Leg Circle Press (right)
10. Leg Circle Press (left)

Dancer Body Workout

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Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. 

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

Melissa


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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Low Impact 8 Minute Interval Part 2: Weighted Abs/Core

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Hi Everyone!

This is part two of my Low Impact Workout. This section of the workout is focused on the core. You can find part one here: Low Impact Workout Part 1: Lower Body
This workout can be done with or without weights. I used a 20 lb dumbbell during this workout. It’s a nice challenge, and it’s good for your body to switch up your workout routine. 

This workout can be repeated 1-3X on it’s own, or in conjunction with part 1. 

Enjoy!
Melissa


All Levels: Max Reps During Each 50 Second Interval.
*Focus on Form. 
Repeat 1-3X. 

1. Russian Twist
2. Weighted V-Up
3. Right Plank Row
4. Weighted Hip Lift
5. Left Plank Row
6. Weighted Crunch Twist
7. Weight Drag Plank
8. Back Extension or Superman

Low Impact 8 Minute Interval Part 1: Lower Body

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Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells. 
This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs. 
I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section. 

Enjoy!
Melissa

Click here for part 2 of this workout!


All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout. 

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

Speedy 10 Minute Body Toning Workout

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Hi Everyone! 

It’s been a busy night for me! I got home from work and then headed straight over to the college where I teach Boot Camp and yoga. 🙂 It was a Boot Camp night, and Jesse and I put the class through a tough workout! We did a variation of the Summer Ready Tummy Workout. For the class we started and ended with Burpees, and did the entire sequence interval style. We went for maximum reps during each 60 second interval, with 20 seconds of high knees between each exercise. We repeated the entire sequence twice, with a short rest in between. 

It was a great workout, and no one left the room without being covered in sweat (myself included. I posted a picture on my facebook page)!

In other fabulous news you can check out an interview with me on Fitness Magazine’s Website!!!! I won the reader’s choice award thanks to all of you! You can check the article out, and read about the other finalists here: Fitness Magazine: Face of Fitness

Tonight’s workout is a quick challenge. One round takes around 10 minutes. I incorporated weights, and compound movements to increase the challenge and burn. 🙂

Enjoy and I will see you tomorrow with a brand new workout!
Melissa



*10-15 reps per exercise. Repeat 1-3X. 

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)



*This is the basic workout that we did in our Boot Camp Class Tonight. We added one minute of Burpees to the beginning and ending of the workout, and completed it interval style (instead of the repetition version in the video). It was a great burn!

Full Body Fit: Home Workout

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Hi Everyone!

This was my workout last night. It’s a fun full body workout. It was a nice challenge. My heart rate was up. This is a great fat burning workout, that helps you tone your muscles at the same time. 

Jesse and I also did a 3.59 mile run outside yesterday. The weather has been gorgeous so we took full advantage. I have so much more energy when the sun is in the sky. 

Today we did a 5.35 mile trail run with our friend Monty and I taught a 50 minute group yoga class. This isn’t the same flow I did tonight, but you may enjoy it: Yoga Body Burn. 

Enjoy the workout! There will be a new one tomorrow evening. 
Melissa

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

1. Lunge Kick Jump
2. Cheek to Cheek Plank
3. Criss Cross Leg Lift
4. Frogger Hip Thrust
5. Side Plank Heel Press (right)
6. Side Plank Heel Press (left)
7. Side Lunge Lift
8. Tick Tock Abs
9. Mountain Jumper
10. Crunch Twist

Rock Solid Rear Workout

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Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace. It’s cold outside again and I was already sweaty so I hopped onto the treadmill.

I can’t wait until it’s warm again and I can get outside more! I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight. 

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump. 

On another note, I enjoyed my first NPC competition so much that I have decided to do another one! To help me prep my sponsor Total Nutrition Mansfield sent me a care package. 

They sent me BCAAs (branched chain amino acids) to take pre-workout. Protein for after my workouts, and a water soluble multi-vitamin that is more easily absorbed into the body than traditional vitamins in pill form. Everything tastes delicious! I have the protein in vanilla and chocolate cake. I can’t decide which one I like better! I will be writing a whole post on the supplement program that I am using for the next four weeks to prep for my next show. I will keep you updated on the results and let you know what I think. 

In the mean time, enjoy the workout!
Melissa


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

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X. 

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips. 
Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor. 

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed  and should not arch toward ears. 

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing. 

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position. 
Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you. 

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor. 


Shape and Burn Workout

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Hi Everyone!

This was my workout last night. It’s been a while since I did a workout that combined repetition intervals with treadmill intervals. I really enjoy the challenge of this style of workout. It builds and challenges your strength, muscle endurance and cardiovascular endurance. 

If you don’t have a treadmill you can substitute jump roping, high knees or a cardio workout for the running. Of course you can always get outside too! Unfortunately despite the fact that spring started it has been in the teens to mid 20s here, and the cold has not been motivating me to run outside. I want sunshine!

Tomorrow is my birthday so I am planning a fun workout to celebrate entering another year feeling stronger and healthier than I ever have before. I have more energy, I’m stronger, I feel happier and more confident. Working out and being able to share my workouts with all of you has been a great blessing. Every time I get a message hearing about your success it inspires me and motivates me.

Thank you guys! Enjoy the workout,
Melissa

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

1. Side Step Up (right)
2. Side Step Up (left)
3. Side Plank Leg Lift (right)
4. Squat with Dumbbell Raise
5. Side Plank Leg Lift (left)
6. Superman Heel Press Hold
7. Romanian Deadlift

Run 1 Mile at Tempo Pace (or alternate cardio or choice at a challenging pace)

Repeat 1-3X

Full Body Sweat: Home Workout

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Hi Everyone,

Tonight’s workout definitely made me work up a sweat! It’s one that I will be repeating in the future. This is a good fat burner that will help tone, shape and tighten your entire body. Plus it’s fun! 

Today I posted a link to all of the workouts in Month Two of my prep for my very first bikini competition. I also included links to some of my meal prep, as I have had a lot of questions about my diet lately. 

I followed this workout with a 30 minute run on the treadmill. I got in 4 miles at a comfortable talking pace. 

I hope you all enjoy the workout! It was a busy day for me! I also posted two videos that I filmed last night: the Stronger Core and More Workout and a How To Video for some Yoga Arm Balances. 

Have a good night,
Melissa

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

Repeat 1-3X

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

Bubble Butt Cardio Burn

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Hi Everyone!

Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. 

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights. 

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. 

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

Winter Workout for a Summer Body

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Hi Everyone,

I hope that you all had a fabulous Valentine’s day! Sorry I didn’t get the breakdown to my workout last night posted until today, but Jesse and I had a dinner date that I didn’t want to miss! 🙂

This workout incorporates weights and focuses on full body toning. One round took me 19 minutes to get through. As the title suggested winter workouts can be the deciding factor in reaching your physical goals by summer. Finding a consistent workout plan that fits into your lifestyle now can have you feeling comfortable and confident while you are poolside. 

Also, exercise helps keep the winter blues at bay. Sunlight seems to feed my energy levels, and at this time of year when I am feeling sunshine deprived, working out can give me the mood boost I would otherwise be missing out on. 
I got a mood boost yesterday, when Jesse had roses, chocolates and bath pampering items delivered to me at work for Valentine’s Day. When I got home he had another present waiting for me. New shoes! I was truly impressed that he noticed when I mentioned that I loved these sneakers several weeks ago. He went to my pinterest page to figure out where to order them for me. Here is a direct link to the shoes: Reebok Crossfit Nano 2.0. 

Flower’s and workout shoes. What more can a girl ask for? 🙂

Loving my Reebok Crossfit Nano’s!
I hope you all enjoy the workout! Have a great night,
Melissa

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

1. Weighted Reverse Lunge Step Up
2. Bicycle Abs
3. Plank Row (split reps between right and left arm)
4. Power Deck Squat
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Cheek to Cheek
8. Scissor Abs
9. Heel Tap Plank
10. Romanian Deadlift

Full Body Toning: Shape and Sculpt Workout

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Hi Everyone!

Tonight’s workout is tough! I went through it one time, and followed it with 30 minutes walking intervals on the treadmill. It can be repeated up to 3X, and this is definitely one I will be re-doing in the future. 

If I had gotten my workout done earlier I would have gone through this 2X, but I am a firm believer in the importance of sleep to your overall health and fitness. I get up very early, so that means I have an early bedtime. 

I hope you guys enjoyed a glimpse into my eating habits with my Abs Are Made in the Kitchen: Meal Prep post, and my Seafood Stew Recipe. 

I had a great lunch with the food I prepped yesterday, and my dinner was fish with a side of the butternut squash I cooked yesterday. Eating healthy is so much easier when you’re prepared!

I hope you enjoy the workout, and have a great night!
Melissa

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

1. Triple Jump Burpee
2. Triple Tap Lunge (alternating)
3. 3-Part Abs
4. 3 Way Frogger
5. Temple Tap Aductions
6. Superman Twist
7. Plank Jacks
8. Knee Tap Plank
9. Jump Kick (right)
10. Jump Kick (left)

Repeat 1-3X

Strong and Toned Lower Body: Legs, Thighs and Butt

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Hi Everyone!

Tonight’s workout is all about the lower half! Yesterday I did the Bikini Ready Tummy workout, so I got in a lot of core work. Today’s workout utilizes all of the large muscles in the lower half of your body. These muscles have great calorie burning potential because they are some of the largest muscles in your body. 

As you build strength it is also important to create balance in the body. You don’t want to exclusively workout on your “trouble spots.” You want to create strength everywhere, which will in turn create balance, shape, and boost your metabolism. 

I hope you enjoy tonight’s workout. It’s tough but fun! I followed this workout with a 30 minute run on the treadmill. 
Melissa

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

Repeat 1-3X

1. Squat Tuck
2. Alternating Reverse Lunge
3. Russian Kicks
4. Weighted Hip Thrust
5. Folded Warrior Leg Lift (right)
6. Folded Warrior Leg Lift (left)
7. Butt Kicking Mountain Climber
8. Criss Cross Lunge (right)
9. Criss Cross Lunge (left)
10. Plie Jump

Flab-U-Less Arms and Abs

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Hi Everyone,

Tonight’s workout is focused on getting Flab-U-Less Arms and Abs (video and breakdown below). I found it challenging, and my arms were a bit shaky by the end of the workout. 

I followed the workout by 30 minutes on the treadmill. I have been focusing on re-incorporating cardio back into my routine. When it is warm outside I want to get out and run, but cold weather just doesn’t have the same effect on me. My energy has been better since I have re-focused on my workouts, and eating a more wholesome diet. I have also picked a date for my first NPC competition, so that’s a great motivator for me. 

I hope you guys enjoy tonight’s workout! See you tomorrow with a new one. 🙂
Melissa

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

Repeat 1-3X

1. Mountain Climber Pushups
2. Temple Tap Abs
3. Lunge Curl (right)
4. Situp Tap
5. Lunge Curl (left)
6. Stability Ball Chest Fly
7. Weighted Heel Tap Abs
8. Reverse Plank Step Out
9. Tricep Extension
10. 3 Part Abs

Home Workout for a Tight Body

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Hi Everyone!
The workout video, and breakdown are below. I feel great after going through today’s workout. I only had time to go through it once this morning, but I am planning on repeating it 1-2X before I take my shower tonight. I love short workouts like this because you can fit them in whenever you have time. Remember, one time through is better than not doing anything at all!

No equipment is necessary for this workout, but I did incorporate exercises that you can add weights to if you are looking to increase the challenge. 

This is a full body workout, focused on all over shaping and toning. I hope you guys enjoy the workout!

See you soon,
Melissa

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

1. Jumping Jacks (timed)
2. Decline Spiderman
3. Extended Hip Lift
4. Mountain Climber (timed)
5. Squatting Leg Lift (right)
6. Squatting Leg Lift (left)
7. High Knees (timed)
8. Knee Drop/Chest Press Plank
9. Lunge Jump
10. Sumo Pushup

Repeat 1-3X