Kick Away Calories!

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Hi Everyone!

Tonight’s workout was fun, and challenging. I already went through it twice, and I want to go through it one more time. It’s a full body workout, with plenty of cardio moves built in. It had me pretty sweaty!

Yesterday I did a 6.91 mile run with Jesse. We were doing an easy run, and I was happy to check out my stats from the running watch after my run and see that the last 4 miles were between 7:25 and 7:52 pace. It felt comfortable, and we were talking a lot so I was expecting my pace to be slower.

With the holiday’s it’s important to stay on track with your workouts as much as possible, especially leading up to those days when you know you are going to be very busy. My sister, Kristen, invited me to do a 4.4 mile Turkey Trot with her Thanksgiving morning, so I think that’s how I am going to start my day. Average calorie consumption on Thanksgiving averages around 4500 calories. Most of it comes from snacking throughout the day, and not the actual sit down dinner.

Are you doing anything active to stay fit and healthy this holiday season?

I hope you guys enjoy the workout!
Melissa

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

1. Burpee
2. Sumo Squat
3. Back Kick (right)
4. Back Kick (left)
5. Russian Kick
6. Cheek to Cheek Plank
7. Boat Kick
8. Walking Pushups
9. Prone Heel Taps
10. Side Plank Jumps

Shape and Cardio Workout: Real Time

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Hi Everyone!

I hope you’re having a fantastic weekend. The holiday season is just getting started, and that can be quiet a challenge to your exercise routine and diet. For those of us in the USA, that challenge starts on Thursday with Thanksgiving.

On my facebook page I asked the question, do you have goals from now until the end of the year, or have you put your goals on hold until after the holiday?

I was very happy to hear that most people are sticking to their goals! Remember, fitness and healthy are lifestyles. You should still be able to enjoy your holidays, but be sure to keep health and exercise a priority. Exercise can be the perfect antidote to the stress that often accompanies the holidays. What are you going to do to take care of yourself this holiday season? I would love to hear in the comments below.

Enjoy the workout!
Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-3X

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

10 Minute Core Strengthening Workout

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Hi Everyone!

Today I did the core strengthening workout in the video below. I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots. Today is Marie’s birthday, and there was no way I was going to turn down the birthday girls request to go for a run. 🙂

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

Tomorrow I will be sharing a more intense workout, so be sure to check back for that. Have a good night!
Melissa

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

10 Minute Fat Burn: Body Weight Home Workout

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Hi Everyone,

Today’s workout was intense! I went through the workout three times, and ran 1 mile after each round. As always, the video, and breakdown of the workout are below. I feel great now, but it was a tough one!

My workout today will work your entire body, and incorporates cardio throughout. I completed the rounds interval style, doing the maximum number of reps that I could during each 50 second interval, with a 10 second break in between exercises. This workout can also be completed by focusing on reps, instead of intervals. I ran 1 mile on the treadmill between rounds, but other cardio options include jump roping, or one of my cardio workouts. By the time I finished all three rounds I was covered in sweat, and knew I put in some great work!

Enjoy!

Melissa

Sweaty After the Workout

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

After each round complete 1 round of Cardio or running.

Repeat 1-3X.

My Cardio Today:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

Fit Butt, Tight Abs: Home Workout

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Hi Everyone!

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

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

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

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

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

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

Repeat 1-3X

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

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

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Hi Everyone!

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR!

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today’s run, and I will let you guys know how it goes. It’s important to remember that one bad day does not define your ability or your workout. It’s just motivation to push that much harder the next time!

Yesterday I didn’t get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles.

I hope you guys enjoy today’s workout. It’s a great fat burner, with plenty of glute sculpting exercises. 🙂 Have fun, and a Happy Fit Friday!

Melissa

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

Repeat 1-3X

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Push It Home Workout

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Good Morning Everyone!

This was my workout from last night. I am planning a new workout for later this afternoon, so be sure to check back for that.

For today’s workout I wanted to mix up the challenge to my body, so I used very light weights (3 pounds) and completed a high number of reps for each exercise. I really believe in the importance of challenging your muscles in various ways to optimize your training. In the video I still did the standard 20 reps per exercise, but the first time I went through I did 60 reps per exercise. For the 1 Leg Stand and Press I split it up, 30 per leg.

It was a nice challenge, and fun to do something a little bit different. As always, the exercises can also be performed with body weight. You can use hand weights, soup cans or anything else you have handy if you want to use a weight.

My mom, sisters, and I went to the Madonna concert on Tuesday (election night). Seeing Madonna, and the shape that she is in was a huge inspiration to maintain a healthy and active lifestyle. She looked amazing, had great energy, and was able to do dance moves that required strength and flexibility. We all loved the show.

I hope you guys have a great day! Enjoy the workout!
Melissa

At the Madonna concert

Dinner before Madonna’s concert

Beginner: 10-25 reps
Intermediate: 15-40 reps
Advanced: 25-60 reps

1. Up/Down Dog
2. Plank Elbow Hold Right (up to 60 seconds)
3. Plank Elbow Hold Left
4. Superman Flies
5. Weighted Leg Lift
6. Cat/Cow
7. Plank Rows
8. 1 Leg Stand and Press (right) (half reps right, half left)
9. 1 Leg Stand and Press (left)
10. Butt Lift
11. Heel Tap Prone (I did 100 of these)

Quick Full Body Tune Up: Home Workout

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Hi Everyone,

Today was a great workout day for me. I ran, and I went through the workout that I have posted in the video below.

Today I ran a total of 8.1 miles. I did a 5K (3.1 miles) on the treadmill in 22 minutes and 28 seconds, and then I ran 5 more miles, which took an additional 40 minutes. I like to get longer runs in on Sundays. Typically I go outside and run, but I just couldn’t make myself go out into the cold today. On day’s like this owning a treadmill is very useful.

I also did pull-ups today. I did a set of 3, 2, 1, and 5. On the first three sets I focused on lowering myself slowly in order to build additional strength for pull-ups. It is easier to lower your body, than it is to lift it, so using this technique can help you increase your strength. I also did Australian pull-ups. My pull-up bar can drop down so you can hold onto it in a reverse plank, and then lift your chest to the bar. I have done this exercise in a few videos with my dip station (also called a reverse push-up), but I will be sure to film a new workout soon that incorporates this exercise.

I went through the workout below twice. If you aren’t able to get in a run, you can choose one of my cardio workouts, jump rope, or go for a walk.

I hope everyone has a wonderful evening. See you tomorrow with a new workout!

Melissa

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

Repeat 1-4X

1. Side Plank Hip Drop (right)
2. Side Plank Hip Drop (left)
3. Plank Heel Press
4. Cheek to Cheek Plank
5. Heel Tap Abs
6. Hip Lift
7. Runners Lunge
8. L-Leg Lift (right)
9. L-Leg Lift (left)

Bottoms Up Workout

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Hi Everyone!

Today’s workout is a repeat of one I did last month. I will be doing this workout later tonight, so I will update my reps. The reps listed below are from the first time I went through this workout.

Tomorrow we have the WPIAL Cross Country State Championship Race, and our team has three kids that qualified. So today I will also be doing some running with the kids, when we jog the course to make sure everyone knows where they are going.

If you don’t feel like repeating this workout, pic another one. 🙂 There are over 250 different workouts to choose from so you should be able to find one that suits your mood. Have a great day!

Melissa

Beginner: 10 reps
Intermediate: 20 reps
Advanced: 25 reps
or
Maximum number of reps during each 60 second interval, with 10 seconds of rest in between exercises. My reps are in parenthesis next to each exercise.

*Note: The length of time for high knees varies during each round.

1. Squat Jumps (41)
2. Superman (51)
3. Burpees (12)
4. High Knees (1 minute)
5. Right Lunge Kick (25)
6. Right Oblique V-Up (78)
7. Walking Pushups (20)
8. High Knees (90 seconds)
9. Left Lunge Kick (28)
10. Left Oblique V-Up (83)
11. Monkey Pushups (27)
12. High Knees (2 minutes)
13. Plie Jumps (41)
14. Twisting Taps (52)
15. Tricep Dips (26)
16. High Knees (2 minutes, 15 seconds)

Push yourself, but always listen to your body!

Hot Halloween Workout

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Hi Everyone,

I hope you all had a fabulous Halloween! My Halloween workout is finally finished uploading (6 hours later!) I hope you enjoy it! Even though it’s after Halloween, you can use it to help burn off any of that Halloween candy you may have eaten!

I chose a lot of moves based on Halloween costumes, and the rules of Zombieland. Don’t forget rule number one: Cardio! Before filming today’s workout I ran with the cross country team. I did 3 miles and a 600 meter stride (faster than race pace, slower than a sprint). When I got home I went through this workout. I had a good time coming up with Halloween inspired workout moves. Take a moment to imagine yourself as Buffy the Vampire Slayer, and put all of that energy into your workout. If you want some extra motivation you can always turn on an episode of the walking dead, and use the sound effects to keep you moving. 🙂

I hope you guys have some fun with today’s workout. It’s still a nice full body challenge. I liked the Rockette kicks. I will definitely be bringing them back for a future workout.

I posted a picture below of me in my Halloween costume. A lot of people thought that I was Sailor Moon, but I was actually Baby Doll from Sucker Punch. It was a fun costume! Feel free to share your costume pics on my facebook page. I also posted some fun pictures on facebook of Jesse in his Batman costume, and my sister’s dressed as Wilma and Pebbles Flintstone.

I hope you had a fun Halloween! Enjoy the workout!

Melissa aka Baby Doll

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

1. Jump Rope or High Knees
2. Romanian Deadlift
3. Zombie Situps
4. Spiderman Push-ups
5. Superman
6. Ninja Jumps
7. Mountain Climbers
8. Rockette Kick
9. Walk the Plank
10. Back Bend

Repeat 1-3X

Progression Run: “How To” and Benefits

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Progression runs are one of my favorite types of run. The idea of a progression run is simple: you start out at a slow/easy pace and finish fast. If you are training for a race, or want to increase your running speed and stamina this is a great workout to add into your running schedule.

There are many benefits to progression runs, including increased endurance, improved lactic threshold, increased mental fortitude, and practicing speed work without wearing down your body too much. It is an easy way to add more speed work to your schedule, while also allowing your body to acclimate to working hard even at the end of a run when you are more likely to be tired.

There are many different ways to complete a progression run. You can do it based on time or distance.

For example, for a 30 Minute run: Complete the first 20 minutes at an easy pace, and the last 10 minutes at a moderate or hard pace. Moderate should be slightly slower than your race pace, hard should be at your 5K race pace. VO2 Max workouts should be done faster than race pace, but that is typically reserved for faster, shorter workouts.

You can also do a progression run based on distance. On Sunday, Jesse and I did an 8 mile progression run. We did the first 6 miles at an easy pace, and the last two miles at a moderate pace (I should say moderate pace for me, the entire run was easy for Jesse, he was pacing me). I was exhausted during this run, so my easy pace was much slower than it was a week ago, and my moderate pace was 7:30 min/mile which I held for the last two miles of the run.

You can build your progression runs, for example starting out going hard for the last 5 minutes, then increasing that to 10 minutes. Eventually you can break your workout into thirds completing the first third at an easy pace, the middle section at a moderate pace, and the third section at a hard pace.

I really like the versatility of progression runs. You can modify them to fit your schedule, running style, and needs. A progression run can be done outside, on a track, or on a treadmill. They are great training, and you will feel like you got in a great workout by the end of your run. Plus, you will know you are improving your stamina and overall level of fitness and athleticism.

In the comments section below let me know if you already use progression runs, or if you will be adding them to your workout list. 🙂

Have a great night,
Melissa

Full Body Bender: Home Workout

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Hi Everyone,

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

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

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

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

Melissa

Facebook, Instagram, or Twitter.

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

Repeat 1-3X

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

Running Update

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Hi Everyone,

I was planning on filming a workout tonight, but after cross country practice this morning I took a really long nap. In a little while I will be leaving for my sister’s annual Halloween costume party. Maybe I can get some of the party goers to Burpee with me. That would be an interesting video. 🙂

The majority of my running this week was with the Cross Country team. They had their WPIAL race on Thursday. We have three kids who qualified for states next week. All of the kids have put in really hard work and improved their times, and I am incredibly proud of the entire team. Running is the one sport where if you put in the time, mileage and effort you will improve. Every single person on the team has done that. This was a lighter training week because of the race.

The weather for WPIALs was gorgeous, but it added an extra challenge for the kids because they have acclimated to training in the cooler fall weather. They ran in 80 degree temperatures with no wind. Many kids collapsed from the heat and were unable to complete the race, or had to crawl across the finish line. Thankfully all of the kids from our team (boys and girls) made it through.

Cross Country Girls at WPIALs

Cross Country Boys

I hope you guys have a great weekend. I will definitely have a new workout video posted tomorrow so check back.

Melissa

Here is a list of my runs for this week:

Sunday: 6.75 Mile Run with Jesse. Very easy pace (meaning you can talk comfortably) for 58 minutes. Our run included plenty of nice steep hills. It’s impossible not to run hills where we live, unless you are on the track.

Monday: 5 100 yard sprints, with jog back rest periods. Plus 3 miles easy.

Tuesday: 3 miles and 5 interval sprints. 3 100 yard (football field) sprints, and 2 track straight away sprints, while jogging the curves of the track to recover.

Wednesday: 2 mile easy run, plus warm-up and stretches at the track.

Thursday: WPIAL race. My running was sprinting from one part of the course to the next to cheer on the kids. I considered it an active rest day.

Friday: 4 Miles Easy: 34 minutes, 24 seconds.

Saturday: 3 Miles Easy.

Hard Core Workout: Are you Really Strengthening Your Core?

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Hi Everyone,

I did the workout below last night. As always the breakdown and video is at the bottom of the page. The focus of this one is tightening and toning your core. I talk about the importance of core strength all of the time. It’s an area that many people seek to see improvement, and it’s important for everything you do in life. Balance begins in your core, strength for lifting, proper running form and economy of movement. All of this (and more!) starts in the muscles of your abdomen.

The abdomen is made up of the rectus abdominis (the muscles that go up and down the center of your abs, that most people refer to as the six pack), the internal and external obliques (love handle area), the serratus anterior (which runs slightly below your pecs, over your ribs), and the transverse abdominis (think built in corset!) That’s only the front part of your core!

To get a full core workout you also need to work the hip abductors, adductors, hip flexors, lumbar spine, eractor spinae, and the diaphragm. Other muscles that play a smaller role in core stability include the latissimus dorsi, gluteus maximus, and trapezius. Core stability is required to protect your lower back, during all lifting activities.

If you have been following my workouts you have probably noticed how many different exercises I do for the core. To truly work the core, traditional situps alone will not get the job done. You need to exercise and engage a variety of muscles from your hips to your shoulders. You should challenge your balance and strength in a variety of different ways.

The other thing to keep in mind is that the muscles of your butt and legs affect the positioning of your pelvis. The picture below shows lordosis of the spine, which as you can see may cause your lower abdomen to bulge out. Working only the front of your abs will not work. You also need to exercise the muscles that support your back.

When you do a core workout, take a moment to think about all of the different muscles you should be working. Are you strengthening each of these areas? You can try my core workout below, or any of my other Core/Ab Workouts. Let me know if you feel a difference in your core strength!

Have a great day!
Melissa

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

Repeat 1-3X

1. Hanging Leg Raise
2. Jump Rope
3. Heel Tap Ab Hold
4. Hip Lift
5. Sumo Pushup
6. Leg Raise Plank
7. Jump Rope
8. Ab Pull with Stability Ball
9. Butt Pull with Stability Ball
10. Mountain Climbers
11. Side Lunge Kick (right)
12. Side Lunge Kick (left)

Body Weight Fat Burn

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Hi Everyone,

I did today’s workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves.

I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work.

I hope you guys enjoy today’s workout. I will see you tomorrow with a new one. 🙂

Melissa

Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

Repeat 1-3X.

*Run, Jump Rope, or Choose a Cardio workout here.

1. Frogger
2. Round Kick (right)
3. Round Kick (left)
4. Ab Lift
5. Butt Lift
6. Table Kick (right)
7. Table Kick (left)
8. Knee Drop Plank
9. Hip Press
10. Jump Squat
11. Rotating Plank Drop

Full Body Workout at the Track

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Hi Everyone,

This was my workout today. I did it right before Cross Country practice. It was absolutely gorgeous today, and it was really nice to get outside and enjoy the weather.

Today’s workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts.

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. 🙂

I hope you guys enjoy the workout. Have a great night!

Melissa

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

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total.

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio.

Pre and Post Run Workout

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Hi Everyone,

Tonight I filmed a pre-and post-running workout. You can do this workout on it’s own repeating it 1-3X, or you can do this before and after a cardio workout. (Don’t want to run? There are other options. Check out the Cardio section of my blog.

It’s important to warm up your muscles before you engage in cardio. Core strength is imperative to maintaining correct posture during running and exercise. These exercises will engage the muscles needed in running, and will work all of the major muscles of the core.

Sweaty Post-Run

Jesse and I did a 6.75 mile run outside tonight. We went at a an easy pace. My inner thighs and my tush were still a bit sore from Friday’s workout: Shape Your Body. Maybe it should have been called the Shape Your Booty workout. Running helped ease and loosen up my muscles, and they are feeling much better.

This is a snap shot of my run tonight. Miles 3 and 4 were uphill. Mile 4 was VERY steep uphill.

I will be back with a new workout tomorrow. I hope you all have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*For timed exercises, maximum reps during each 60 second interval.

1. Runners Lunge
2. Bicycle*
3. Side Crunch (right)*
4. Side Crunch (left)*
5. Reverse Crunch*
6. Butt Kicks*
7. High Knees*
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Leg Swings

Shape Your Body Home Workout

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Hi Everyone!

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

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

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

Melissa

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

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

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

Work It All Out Glute Bender-Take 2

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Hi Everyone,

This is the workout I did last night. The video and breakdown is below. Yesterday was the one year anniversary of the day I started this blog. I have now uploaded 242 different workout videos, and shared the workouts that I have done to stay in shape for the past year.

In honor of that anniversary I repeated the very first workout I ever shared. It’s still a tough workout, but I did it on the advanced level, completing 25 reps of each exercise, and then I followed it up with one quick mile on the treadmill (6.5 min/mile pace, or 9.1 speed on the treadmill).

A lot has changed in the past year, both in my life and my level of fitness. I have been working on posting monthly breakdowns of my workouts for the past year, to make everything easily accessible. The first four months of my workouts have been posted under a new tab: Weekly and Monthly Workout Schedules. You will be able to see all of the workouts I have done, in the order I did them. Or you can always mix and match as you see fit.

Thank you to everyone who has joined me in improving your health and fitness this year. 🙂

Melissa

PS Right before my workout last night Gambit decided to dive, and hide under my mat. It was so adorable I had to share a picture!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

Original Glute Bender Video

1. Spiderman Plank Leg Lift (right)
2. Spiderman Plank Leg Lift (left)
3. Warrior 3 Squat (alternating sides)
4. Heel Tap Abs
5. Leg Series (right)
6. Leg Series (left)
7. Ball Leg Lifts
8. Butt Ball Lifts
9. Plie Jumps
10. Sumo Squat
11. Wall Sit Leg Lift (right)
12. Wall Sit Leg Lift (left)
13. Side Plank Hip Drop (right)
14. Side Plank Hip Drop (left)

Jenny’s Progress Pics! Great Results in only 3 Months!

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Last night I logged in to my facebook account and I found this picture posted to my wall, with the following note:

Hi Melissa,

i started following you and your workouts in June 2012
i weighted 154lbs
bust 39″
waist 29″
hips 42″

i am so happy to report my measurements today 10/17

my weight today 145
bust 38″
waist 27.5″
hips 40″

although i was happy with my curvy figure i was so excited and ready to get lean and strong after a 6 month hiatus from working out…i was tired of going to the gym for 1-2 hrs 5-6x a week; working out hard and not seeing the results i wanted….i look leaner and i feel so much stronger…
thank you!

Jenny looks amazing, strong and lean. She has clearly been working very hard to increase her level of fitness and as a result her body is looking even more toned and firm. She still has fantastic curves, and her workouts have emphasized her feminine shape. I love the fact that she doesn’t have to spend 1-2 hours in the gym 5-6X per week to get these results.

Jenny, a big thank you to you for sharing your progress. I set out to inspire people to improve their health and fitness, and you are proof that it is working. All of the hard work, and credit goes to you, because you are the only one who can chose to put in the effort and make the changes. Thank you for working out with me. My workouts are tough, and you have clearly risen to that challenge.

I hope this photo inspires you as much as it has inspired me. Being healthy and fit is the best gift you can give to yourself, and the people who love you. Don’t be afraid to start. You can improve the quality of your life today. 🙂

If you have progress pictures please feel free to share them!
Melissa

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