Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

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Hi Everyone!

Today’s workout has two sections: Strengthening and Stretching. This is a workout for your back. It is important to maintain back strength as a balance to your abdominal strength. It will also help you maintain form for all exercises that you perform. It is equally important to maintain back flexibility.

In this video I demonstrate some basic back strengthening exercises with dumbbells. I have also included my pull up video. Exercise number one in this workout is pull ups. Pull ups are my favorite exercise for back strengthening. If you are reading this and thinking “I will never be able to do that” think again. From the time I turned 12 I believed that I couldn’t do a pull up. I started doing Bender Fitness workouts, and my friend’s husband challenged me to try a pull up. I told him that I couldn’t do it, but I tried anyway. Much to my own shock I succeeded.

You will get there with consistency and practice.

Enjoy the workout!
Melissa

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Repeat 1-4X

1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift

Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

Building to a Pull-Up: http://youtu.be/VlF60C6TbXI

Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

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Hi Everyone!

This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with.

Have a good night, and don’t forget to check in with your progress: Facebook, Instagram, Twitter.

Melissa

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise).

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
-Jump Rope
3. Warrior Squat
-Jump Rope
4. Deep Squat
-Jump Rope
5. Sumo Squat
-Jump Rope
6. Split Squat (right)
-Jump Rope
7. Split Squat (left)
-Jump Rope
8. Wide Squat
-Jump Rope
9. Narrow Squat
-Jump Rope
10. Single Leg Squat (right)
-Jump Rope
11. Single Leg Squat (left)
-Jump Rope
12. Plie Squat
-Jump Rope
13. Pendulum Squat
-Jump Rope
14. Lateral Squat
-Jump Rope
15. Overhead Squat

Bulgarian Split Squat Standing

Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.

Pendulum Squat: Knee and toes face forward as you lift your leg.

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:

15 Minute Arm Flab-U-Less Workout

Slim and Sculpted Arms Workout

Full Body Sculpt in Under 20 Minutes

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 6: Tight Legs, Tight Tummy

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Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

I hope you all enjoy this workout! Jesse is getting warmed up for this workout right now. He has been doing the Body Sculpt Challenge, and is loving the results so far. 🙂 Jesse was dealing with some low back pain after hard runs, and incorporating this workouts has helped stabilize and strengthen his back, core and glutes. His back pain has disappeared, and this should translate into better running form during races.

Have fun! I’ll see you tomorrow with a new workout!
Melissa

10/50 Second Intervals. 10=Rest. 50=Max Reps.

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Bikini Prep/Body Sculpt Challenge: Workout 5: Cardio Belly Fat Burner

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Hi Everyone!

Welcome to Workout #5 of my Bikini Competition Prep/Body Sculpt Workout Challenge. One round of this workout takes 15 minutes, and it can be repeated between 1-3X.

This workout combines cardio/plyometric movements and exercises to strengthen your core from every angle. This exercise series will help you increase your fat burning, while building/maintaing lean muscle mass.

I am also sticking to the cardio challenge. I got in 2.7 miles last night. We have been having extremely cold temperatures here with wind chill between -20 to -30. I have a harder time getting motivated to workout when it’s this cold, but I feel so much better when I get moving. 🙂 What motivates you to get your workout in?

I hope you enjoy the workout!

Melissa

10/50 Second Intervals.

1. High Knees
2. Burpee
3. Plank/Knee Drop Plank
4. Butt Kick
5. Jump Squat
6. Super Snow Angel
7. Cross Jack
8. Lunge Jump
9. Heel Tap Abs
10. Ropeless Jump
11. Russian Kicks
12. Hip Twist Abs
13. Mountain Kickers
14. Frog Hopper*
15. Cheek to Cheek Plank

*If Frog Hoppers are to difficult at this time substitute regular froggers or mountain climbers.

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:

Amazon.com Widgets

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 Sculpt Workout 3: Full Body Fat Burn

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Hi Everyone!

This is Workout number 3 of My Body Sculpt and Bikini Competition Prep Workout series. It’s a great workout that combines muscle shaping exercises with high intensity cardiovascular fat burning.

I went through this workout twice, and Jesse went through it with me once. We were both dripping sweat by the end of the workout.

For the Cardio Challenge, the first day of the month was a Wednesday, so I only got in half of my mileage for the week. I ran 11 miles from Wednesday-Saturday. I took Friday off because I was exhausted and needed a rest day.

My mileage looked like this:

Wednesday: 4 Miles

Thursday: 4 Miles, and Leg and Belly Blast

Friday: Rest

Saturday: 2 Miles (2.0 Incline), 1 Mile (no incline) Plus 15 Minute HIIT and Burn Workout

Jesse’s total Mileage starting from Wednesday-Saturday was: 13.6 Miles.

How are you doing with the challenge? Let me know on Facebook, Instagram or Twitter!

Have fun with this workout! I am getting ready to film a new one!

Melissa

10/50 Second Intervals

Repeat 1-3X

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Bikini Competition Prep/Body Sculpt Challenge: Workout 2: 15 Minute HIIT and Burn

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Hi Everyone!

I was very excited to have two special guests during today’s workout. My sister, Kristen, and her fiancé, Jason joined me for another workout. They joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.

Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.

As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂

I have a great workout written for tomorrow! It’s a tough one, so get ready to sweat! I have also been staying on track with the Cardio Challenge. I will update you on my weekly mileage tomorrow. Don’t forget to check in! Seeing everyone’s progress with the challenges is very motivating. 🙂

Melissa
Facebook, Instagram, Twitter

PS If you are on facebook please take a minute to vote for Kristen and Jason in this photo contest by liking their picture: HERE. Kristen has a chance to win a great bachelorette party. 🙂

10/50 Second Intervals.

1. High Knees
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Ropeless Jump
5. Lunge Jump
6. Plank Crunch
7. Mountain Climber
8. Angel Abs
9. Burpee
10. Windshield Wiper Plank
11. Squat Jump
12. Side Lunge Lift (right)
13. Side Lunge Lift (left)
14. Warrior 3 Lift
15. Warrior 3 Lift

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 Workout Challenge: Day 29: Total Tummy Toning Workout

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Hi Everyone!

This is Workout Day 29 of the 30 Day Workout Challenge! This workout is all about toning the mid section. It was a tough one for me! I was feeling the workout from Day 28.

Core is one of my favorite areas to work because it gives you strength, proper form and improved endurance for all of your other exercises. This is a challenging series, because it utilizes all of the muscles that make up the core. You will notice that you use your core in every plane of movement to maximize the muscle recruitment.

I have enjoyed the 30 Day Challenge so much that I will be hosting another challenge: One Month Cardio and Body Shaping Challenge.

I hope you enjoy the workout today. Thanks for joining me!
Melissa

10/50 Seconds Intervals.

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank

30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

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Hi Everyone!

This is Day 30 of the 30 Day Workout Challenge! Congratulations! You have made it to the final day. 🙂 Today is another quick 15 Minute HIIT workout, that combines cardio with body sculpting moves. If you’re up for it you can repeat this workout up to 3X.

Hopefully at this point you are feeling fabulous, stronger, and healthier than when you started. Consistency is the key to success, and one of the main goals of this workout was to build a healthy habit that fits into a busy lifestyle.

If you took photos, or just want to share your progress through the 30 Day Workout Challenge please leave a comment below or on Facebook!

I am starting a new challenge to welcome in the new year. You can find the details here: One Month Cardio and Body Shaping Challenge.

As always, thanks for joining me! See you tomorrow with a new workout. 🙂
Melissa

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

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

One Month Cardio and Body Shaping Workout Challenge

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Hi Everyone!

Traditionally today is a day full of resolutions and goals for the new year. My goals are plentiful this year, and I hope that you will join me in achieving them as I start out the month with a brand new challenge. There are three challenge options, you can choose one or two to participate in.

Last month we did the 30 Day Workout Challenge. The goal of that challenge was to establish a healthy habit, and get in at least 15 minutes of exercise per day for 30 days. I heard from many people that they are excited to start this challenge for the New Year. Challenge option number one is to complete the 30 day challenge, and start out the new year by establishing a healthy fitness habit.

Challenge Option 1: 30 Day Workout Challenge
If you follow the link for this challenge you will find 60 different home workouts that take between 15-25 minutes. This link explains the challenge and has 30 quick workouts listed: 30 Day Challenge Explained and this link has the new workouts that I completed during the challenge: New 30 Day Challenge Workouts. (*As of the time I am posting this I still have to upload the last two workouts to the 30 day challenge, but they should be up today).

Challenge Option 2: Cardio Challenge
One of my goals for this year is to incorporate more running into my life, and compete in another half marathon. Cardiovascular exercise reduces your risk of heart disease, improves heart and lung function, improves cholesterol, increases muscle mass, and reduces your risk of osteoporosis.

With cardio it is important to work at your own level and select a type of cardio you enjoy. Options include: running, walking, swimming, jump rope, HIIT workouts, cycling, skiing and more. I have the challenge broken up by minutes or miles. Select whichever is best for you, and then aim to meet your goal for the month. Keep track of this in a monthly calendar or on your phone throughout the month. I will also be having daily check-ins on Facebook, Instagram and Twitter.

-Minutes:
Weekly Challenge Beginners: 100 Minutes of Cardio per week, 400 Minutes of Cardio this Month. This can be broken down any way that you want, but it is equivalent to 20 minutes of cardio 5X per week. You can select any type of cardio you want.

Weekly Challenge Intermediate/Advanced: 150 Minutes of Cardio per week, 600 Minutes of Cardio this Month. This is equivalent to 30 minutes of cardio per day, 5X per week.

-Miles:
For all of the runners out there I am including a monthly mileage challenge! If you want to become a runner this year this challenge is also for you! I am including running ranges because it is important to work from your current ability level. You want to build without over-training, but don’t be afraid to challenge yourself!

Beginners: 5-10 Miles per week, 20-40 Miles this Month. Need Ideas to get started? Check Out: Running for Beginners.

Intermediate: 15-30 Miles per week, 60-120 Miles this Month. I will be completing the intermediate challenge this month.

Advanced: 30-40+ Miles per week, 120-160+ Miles this Month. Jesse will be completing the advanced challenge this month.

Challenge Option 3: Body Shaping Workout Challenge

I have decided to complete in another NPC Bikini Competition. I have not officially selected my competition yet, but I am aiming to compete in late March, so I am starting another 12 Week Bikini Competition/Body Shaping Program. Even if you are not planning on competing this will be a great program to help you improve your strength, endurance and physique.

You can find my last 12 Week Bikini Competition Program HERE, or you can follow along with me this month in real time as I go through the workouts.

I will be posting 5 new workouts per week. These are the actual workouts I will be doing to prepare for my bikini competition, and they will all be performed at home.

Is anyone else excited to start the new year?!?! I want to hear which challenge you are accepting. You can post in the comments below, on Faceboook, Instagram or on Twitter.

I will be completing the Intermediate Level Cardio Mileage Challenge, and the Bikini Competition/Body Shaping Challenge. I can’t wait to see who joins me! I encourage you to take Before/After Pictures and measurements as you go through the process. I would love to see your results, and even if you don’t share them with me it is a great tool to see your progress.

Enjoy!
Melissa

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 27: Arm and Belly Fat Burn with Jump Rope (20 Minu…

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Hi Everyone!

This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core.

I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio.

If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals?

I hope you enjoy today’s workout! Don’t forget to check in: Facebook, Instagram, Twitter.

Melissa

PS I also got in a 4 mile run today. I haven’t had much time left lately so I haven’t been running, and it felt great to get moving again. 🙂

15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees).

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

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Hi Everyone!

This is Day 26 of the 30 Day Workout Challenge! This is a full body HIIT workout. One round takes 15 minutes, and it can be repeated.

We are ending the year strong with the 30 Day Challenge, but I want to begin the New Year the same way! One of the goals of the 30 day challenge was to build consistency with your workouts, and create a healthy habit that you can maintain. Lets bring those healthy habits into the New Year.

I will be doing two challenges to start the upcoming year off strong! The first will be an exercise challenge similar to this one, and the second will be a cardio challenge. You can choose to participate in one or both!

For all of the runners out there the cardio challenge will be based on hitting a goal number of miles during the month. For non-runners the goal will be based on minutes. I highly recommend getting a notebook or calendar, or even keeping notes on your phone in order to keep track of your workouts throughout the month.

If one of your goals is to lose weight or lose inches take your measurements and some before photos at the start of the challenge, and again at the end of the challenge. With consistency and healthy food choices you will be amazed at what you are able to achieve in a month! I would love to see your progress so feel free to share your results with me!

Enjoy today’s workout and don’t forget to check in on Facebook, Instagram, and/or Twitter!

Melissa

PS I got a brand new competition suit for Christmas, so January is also the kick start to my brand new NPC Competition prep. If you are completing my last 12 week program, or joining me for this one I want to see your results!

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

30 Day Workout Challenge: Day 25: Kickin’ Cardio Fat Blast (15 Minute HIIT)

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Hi Everyone!

This is Day 25 of the 30 Day Workout Challenge! Today’s workout is a quick, 15 minute HIIT. You should have no problems building up a sweat with this cardio routine. It’s a great fat burner, and it can be repeated if you have the time and motivation. 🙂

Only five more workouts left for this challenge, but I am planning a new challenge for January. Let’s help each other stick to our New Year’s Resolutions. If you followed the challenge this month you have already established great habits. Consistency, is more important than “Going Hard” just a couple of times per month and then being unable to work out because you are sore. You can get results in as little as 15 minutes per day.

Let’s keep our good habits going strong to start of the new year, and maybe even create some new healthy habits. 🙂

Have a great night, and enjoy the workout!

Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.

10/50 Intervals

Repeat 1-3X

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

30 Day Challenge: Day 24: Full Body Sweat 15 Minute HIIT

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Hi Everyone!

This is Day 24 of the 30 Day Workout Challenge! Thanks for sticking with me!

Today’s workouts is a full body workout routine. One round takes 15 minutes (Jesse and I have tons of holiday fun going on so it was only one round for me today). For this workout all you need is your body and a chair, step, or sturdy surface to step up on.

Full body workouts are my favorite. A lot of research has supported the idea that multi-joint movements like you can find in this workout maximize the impact of your workout. Full body routines like this one can also support full body health, muscular balance and strength without over-training.

Interval style workouts allow you to work at your own pace. If you keep track of your reps (a workout notebook comes in handy for this, or a note on your phone) you will be able to see the progression of your strength when you repeat this workout on a future date. Remember, go at your own pace. It should be challenging for you! Challenge creates strength, change and results.

Enjoy the workout! I will see you tomorrow for Day 25!
Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

30 Day Challenge: Day 23: Core Galore 16 Minute Interval Workout for a T…

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Hi Everyone!

This is workout #23 of the 30 Day Workout Challenge! One round takes 16 minutes, and it’s a great challenge! I really felt the burn during this one.

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees.

Often people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength.

I hope you all enjoy the workout!

Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary …

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Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. 🙂

Today’s workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don’t need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout.

I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I’m not so sleepy. I am typically off on Sunday’s, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn’t willing to miss a day of the 30 Day Challenge. It’s nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. 🙂

Enjoy the workout!
Melissa

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

30 Day Challenge: Day 21: Low Impact Lower Body Workout

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Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don’t let the lack of plyometrics fool you this is still a challenging workout. 🙂

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.

Enjoy the workout!

Melissa

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose