Sexy Arms Workout

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Hi Everyone!

It was another gorgeous day today. It hit 83 degrees here, which is one of my favorite temperatures! I did this workout and then I went for a 3.5 mile run, with some nice big hills. The run took me 29 minutes.

Today’s workout has plenty of fat burning moves, works all of the major areas of your arms, and still works your core and legs. I really like my workouts to be more holistic, and to work everything, even when I am focusing on a particular area.

There will be another workout tomorrow. Don’t forget to start using www.benderfitness.com to get used to the new domain before the change becomes permanent!

See you tomorrow,

Melissa

Beginner: 10 Reps, 30 seconds
Intermediate: 15 Reps, 45 seconds
Advanced: 20 Reps, 60 seconds

1. Burpee
2. High Knees (timed)
3. Squat
4. Walking Pushups
5. Lunge Jump
6. Tricep Pushup (left)
7. Tricep Pushup (right)
8. Oblique V-Up (right)
9. Oblique V-Up (left)
10. Russian Kicks (timed)
11. Heel Pull with Ball

Repeat 2X

Tone Up and Burn Fat Workout

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Hi Everyone!

This is today’s workout. In addition to this workout Jesse and I ran 7 miles today. We kept it at a comfortable talking pace, and it took us 1 hour and 1 minute. There were tons of hills on our route. It felt wonderful to be running outside. I am so glad that it’s warming up again. Sunshine brightens my day in so many ways.

Today I want to take a moment to give special thanks to my Mom. It’s her birthday. She is the one who started me out on the path to living a healthy lifestyle. She made sure my sisters and I were active. I have barely any memories of watching TV as a child. It wasn’t forbidden, it just seemed that there was always something more exciting to do. I also grew up eating a wide range of healthy foods. Again, it wasn’t that I wasn’t allowed to have sweets, but my mom always said that fruit was God’s candy. So I have always thought of fruit as a sweet treat.

I wish my mother a very wonderful birthday, and an even better year.

For everyone else, I will see you tomorrow with another new workout!

Melissa

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

Repeat 2X

1. High Knees (timed)
2. Side Lunge Lift (right)
3. Side Lunge Lift (left)
4. Ninja Jump
5. Side Bends
6. V-up with Hip Lift
7. Jump Kick (right)
8. Jump Kick (left)
9. Leg Circles (right)
10. Leg Circles (left)
11. Mountain Climber (timed)
12. Runners Lift (right)
13. Runners Lift (left)

My cardio today was a nice long run, but other options include jump roping 10-20 minutes, walking, or one of my cardio workouts.

Bikini Body Workout

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Hi Everyone,

This was my workout this evening! It’s focused on all over body shaping. I am still going to do about 2 miles on the treadmill, or 15 minutes of jump roping to get in some cardio. This is a great all over workout though. I enjoyed the Frog Squat Push-ups. They were a fun challenge.

I also wanted to remind everyone that my domain name is changing. Right now I have the new domain: www.benderfitness.com redirecting to this page, but get used to typing in the new address because it will be permanently changing soon.

There will be a new workout tomorrow. I may incorporate some resistance bands, but there will be body weight variations of everything as well.

Have a good night!
Melissa

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

Repeat 2X

1. Tricep Step
2. Superman Heel Lift
3. Backward Lunge Hop (right)
4. Backward Lunge Hop (left)
5. Leg Series (right)
6. Leg Series (left)
7. 1 Leg Situp (right)
8. 1 Leg Situp (left)
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Heel Tap Abs
12. Frog Squat Pushup

Glute-tastic: Melissa Bender Fitness Workout

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Hi Everyone,

I mixed things up a bit with today’s workout! You will see what I mean when you watch the video. My favorite new exercise is high knees jump squats, so expect to see that one again soon!

This is a full body toning, fat burning workout. You don’t need any equipment to do this one. I use a kettlebell for one exercise, but you can do it with body weight.

Jesse made me a fabulous dinner so I am off to enjoy it!

Have a great workout,

Melissa

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

Repeat 2X

1. Side Jump Burpee
2. Pistol/One Leg Squat (right)
3. Pistol/One Leg Squat (left)
4. Standing Leg Lift Hop (right)
5. Standing Leg Lift Hop (left)
6. High Knees Jump Squat
7. Oblique Warrior (right)
8. Oblique Warrior (left)
9. Side Scissor Reach
10. Tricep Leg Lift

Abs and Cardio

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Hi Everyone,

Tonight I did a 3.5 mile run outside. Yesterday’s workout was tough! I wanted to be sure I got some cardio in today. I am also repeating the ab workout below tonight. It’s only 10 minutes, but it’s a great one for working your entire core. If I hadn’t run I would have done the 15 Minute Cardio workout with this workout.

I have said this before, but I want to re-iterate. The workouts I post on my blog are the workouts I do to keep in shape.

I will also post a video about my diet soon. By diet I mean what I eat on a daily basis. I am not on a “diet” as most people use the term.

Have a great night!
Melissa

Max reps during each interval!

High Knees
Supergirl
Crossed Leg Lift (right)
Crossed Leg Lift (left)
Plank Leg Lift
Ab Kick Out
Side Plank Lift (right)
Side Plank Lift (left)
Hip Lift
High Knees

4 Round Boot Camp: Body Sculpting Fat Blast

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Hi Everyone,

Tonight’s workout is tough! It took me 44 minutes, and 31 seconds to get through the whole thing. It is 100% body weight, and no equipment is necessary to do this workout. This is a full body, high intensity workout. Be sure to warm-up before trying this, and cool down after the workout. It’s an advanced workout when done interval style. If you’re a beginner I recommend doing 10 reps of each exercise, and not worrying about trying it interval style. I felt fantastic when I finished this one!

I was dripping in sweat, and the jump squats were tough, but I feel so much more energized after doing this routine.

The entire workout is 4 rounds, and I repeated each round 3 times, before moving on to the next round.

As always the breakdown is below.

Also, I wanted to give a shout out to Suzanne from Nutrition Snob Clothing. She had a contest, and I won a free shirt from her that I absolutely love. It’s insanely comfortable, super cute, and I love the sentiment! Check out her shop: Nutrition Snob Clothing

Enjoy the workout!
Melissa

Max reps during each 50 second interval, with 10 seconds of rest in between. Minimal rest between rounds. I did the first set of round 1 at 20 reps per exercise, and then decided to do the second two rounds timed.

My total time: 44 minutes, 31 seconds
My reps are in parenthesis next to each move (round 1, round 2, round 3)

Round 1:
1. Burpee (20, 12, 11)
2. Plank Extensions (20, 15, 16)
3. Sumo Squat (20, 14, 12) (right and left=1 rep)

Repeat 3X

Round 2:
1. High Knees
2. Lunge Kick Right (19, 14, 18)
3. Lunge Kick Left (16, 19, 18)

Repeat 3X

Round 3:
1. Bicycle (45, 43, 42)
2. V-up Reach (22, 24, 25)
3. Hip Lift (27, 27, 28)

Repeat 3X

Round 4:
1. Chair to Warrior 3 Right (16, 14, 15)
2. Chair to Warrior 3 Left (17, 12, 14)
3. Jump Squat (22, 19, 21)

Repeat 3X

Tight Butt, Stomach and Arms Home Workout

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Hi Everyone!

I got in my workout as soon as I got home from work tonight. I started out with a mile run on the treadmill to warm up, and start with some cardio. After that I went straight into the workout.

I mentioned in the video that my web address is going to be changing to benderfitness.com

Right now I have that address re-directing to this page, but get used to typing in the new address because it will be permanent.

The workouts will all be the same, only my address is changing. 🙂

Have a great night,
Melissa

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

Warm-up: 1 mile or 10 minutes jump rope

1. Dive Bomber/Up-Down Dog
2. 1 Leg Bridge (right)
3. 1 Leg Bridge (left)
4. Side Plank Reach (right)
5. Side Plank Reach (left)
6. Jump Squat
7. Knee to Nose Plank (right)
8. Knee to Nose Plank (left)
9. Side to Side Squat
10. Superman
11. Bicycle
12. Ball Pull
13. Jump Rope (5-15 minutes)

Femme Fatale Workout

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Hi Everyone,

If you’ve ever wondered what craziness I am up to on a Saturday night, this is it. 😉 I did this workout late last night. I will be doing another one this evening. This was a really good workout for strengthening, and shaping your whole body.

I was in a bit of a time crunch so I didn’t get to do as much jump roping as I wanted to, but I wasn’t going to let that stop me from at least getting some in.

Enjoy the workout, and look for another one later this evening.

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced 20 reps

*Unless otherwise noted

Warm-up: 2-10 minutes jump rope

1. Lunge Kick (right)
2. Lunge Kick (left)
3. Bottoms Up Squat
4. Side Leg Lift (right)
5. Side Leg Lift (left)
6. Spiderman Pushup
7. Side Touch Crunch (in the video I counted each side as one, but it’s actually right and left=1 rep. If you are counting each side as 1 double the number of reps)
8. Frogger
9. Oblique V-up (right) (I did 30 on each side)
10. Oblique V-up (left)

Cardio: 2-10 minutes jump rope

Buff Bod Home Workout

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Hi Everyone,

I tried a new exercise in today’s workout, and it was tough! You will see it in the video, Plank Heel Touches. It really worked my core, and challenged my balance.

The last two days I wasn’t able to film a workout, but I got in a 4 mile run both days.

I saw a magazine cover that claimed the secret to happiness was inside. I didn’t read the story, but it got me thinking about what makes me most happy in life. For me I think it’s acknowledging the things that I am grateful for, and taking a moment to appreciate how many things I have to be thankful for in life. What’s your secret to happiness?

Enjoy the workout!
Melissa

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

1. 10 Burpees
2. Bridge Pulse (timed)
3. Jump Lunge
4. In/Out Jump Squat
5. L-Lift (right)
6. L-Lift (left)
7. 10 Burpees
8. Plank Heel Touch
9. Weighted Chop (right)
10. Weighted Chop (left)
11. 3 Part Abs
12. Side Ways Leg Lift Abs
13. 10 Burpees

Quick and Sweaty Home Workout

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Hi Everyone!

I started off my workout today with a 3.5 mile run outside. It was 80 degrees, which is just a heavenly temperature. I had to get out and run. Today’s run was actually pretty rough on me! Normally this is a nice comfortable loop, but I really felt it today, and it took about a minute longer than it normally takes me to finish the run. My legs felt tight and tired, and that doesn’t normally happen when I run.

I switched up the workout that I had planned. It’s still a great challenge, but I wanted to incorporate more movements that involve stretching, and going through a more complete range of motion. Keeping your muscles flexible is incredibly important to your health. It helps prevent injury, and let’s your body function much better.

So here’s the workout! Have a great night. I’ll be working out again tomorrow.

Melissa

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

1. Mountain Pose to Flat Back
2. Warrior 1 (right)
3. Warrior 1 (left)
4. Up/Down Dog (Dive Bombers)
5. Scissor
6. Leg Circle Bridge (right)
7. Leg Circle Bridge (left)
8. Side Plank Drop (left)
9. Side Plank Drop (right)
10. Chair Pose with Heel Lifts

Sculpt Your Body Home Workout

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Hi Everyone,

This was my workout today. In addition to this workout I walked 3 miles at our local mile track. It was a beautiful, sunny 80 degree day. I took my workout outside, and I loved every second of it! I am hoping for some great weather this week because I want to start doing a lot more running.

Last summer I was putting in a lot of weekly mileage, and I would like to build back up to that again. I want to start doing some more races.

I was planning on doing a workout yesterday. I went to see two plays, and I wasn’t feeling well in the evening so I took the night off. Tomorrow I am planning another full body workout and some serious cardio.

I baked 2.5 pounds of chicken breast so that I will have something quick and easy to use in lunches or dinners during the week. I also made a batch of fat free triple berry muffins. When I get home from work I am always ravenously hungry, so I want to have some healthy options on hand. My plan is to pre-make some chicken spinach salads so I have something quick and healthy to grab. I ate up all of my Easter candy, so it’s time to focus on healthy eating again!

Don’t forget to warm-up, and stretch after your workout. 🙂

Enjoy the workout!
Melissa

My reps are listed in parenthesis next to each exercise. I was going for maximum number of reps during each 60 second interval, with minimal breaks in between, unless otherwise noted.

Warm-up: Jump Rope (5-10 Minutes)

20 Burpees (not timed)

1. Jump Rope
2. Squat with Weight (32)
3. Rotating Pushups (13)
4. Oblique Drop Left (25)
5. Oblique Drop Right (27)
6. 3 Point Situps (10)
7. Heel Lift Right (67)
8. Heel Lift Left (75)
9. Leg Lift/V-Up (46)
10. Hip Lift (46)
11. Hip Twist (120, 60 if you count right and left together as 1 rep)
12. Ab Hold with Arm Pulse

20 Walking Lunges with Lift Off

Cardio: 3 Mile Speed Walk Outside

Strong Sister Workout

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Hi Everyone,

This is today’s workout! My sister, Jessica, is back. One of these days I would love to have both of my sisters over at the same time for a workout video. I think you can tell in the video that we were having a good time! Buffy even joined in for the workout at on point! (Buffy is my cat).

We repeated this workout twice, but I would have liked to go through it 3-4 times if I had time to go a little bit harder.

Enjoy the workout!

Melissa

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

1. High Knees (timed)
2. Bridge Lift (right)
3. In/Out Pulse
4. Bridge Lift (left)
5. In/Out Pulse (left)
6. Mountain Side Jump
7. Bicycle (timed)
8. Low Scissor (timed)
9. Reaching Situp
10. Romanian Deadlift
11. Jump Squat

Strong and Fit Home Workout

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Hi Everyone,

This workout is actually from last night! It didn’t finish uploading before I went to work this morning so now that I am home it’s finally here!

This was a really tough workout for me. I felt tired, and it was a challenge. Sometimes when you are faced with a challenge it makes you feel even better when you get through it. I used equipment, but there are body weight variations in the video.

My sister Jessica, is in the next video I will be posting, so be sure to check back for that. She was in the Love Handle Loser workout I posted a few months ago.

Melissa

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

1. Mountain Climbers (timed)
2. Dips
3. V-Up Ball Pass
4. Crane Squat (right)
5. Crane Squat (left)
6. L-Sit Pull Ups
7. Tick Tock Abs with Ball
8. Side Lying Leg Lifts with resistance band (right)
9. Side Lying Leg Lifts with resistance band (left)
10. Romanian Deadlift
11. Jump Squats

Repeat 2-4X

AB Fat Shredder Home Workout: 16 minutes (full length)

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Hi Everyone!

This was my workout tonight. It only took 16 minutes, but it was an interval workout so it was tough! This one hits every area of your core, and has plenty of cardio for fat burning. Start burning off any fat in the lovehandle/muffin top areas. Hopefully I will feel this one in my abs tomorrow!

I was getting very frustrated with jump roping in this video. I couldn’t maintain jumping without hitting the curtain, the carpet, or stepping on my rope so eventually I switched out the jump rope for high knees. I wanted to keep in the high knees aspect because that movement helps work the lower ab area.

Fitness Magazine’s best blog contest is running for two more days so if you haven’t voted yet please take a minute to do so now! Click Here to Vote! Or you can vote by clicking on the badge in the upper right hand corner of my page. You need to register on Fitness Magazine’s website, but it’s free and only takes a minute!

Thanks everyone! Have a great night! New workout tomorrow evening!

Melissa

Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period

1. Jump Rope
2. Oblique V-Up (right)
3. Oblique V-Up (left)
4. Leg Lift Toe Touch
5. Temple Tap Abs
6. Jump Rope
7. Cheek to Cheek Plank
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Heel Tap Abs
11. Jump Rope
12. Tricep Leg Lifts
13. Bicycle Abs
14. Scissor Reach
15. Angel Abs
16. Jump Rope

Organic Blueberry Frozen Yogurt

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Hi Everyone,

This delicious recipe come from Carla. She has been on a serious Bender, and I mean that in the best way possible. 🙂 She has been taking over her life, making healthy choices, and kicking butt with my workouts! She was nice enough to share this recipe, and I am sharing it with you guys! This is her note below. Doesn’t the picture just make your mouth water? Guess what I am making tonight?

Also, tonight’s workout is uploading now. It hit every area of my core, and had plenty of fat burning. Be sure to check back for that! Also, please vote for my blog in Fitness Magazine’s best blog contest. You have to register on the site, but it’s totally free. I got entered late so I am way behind in the voting! Vote for my Blog! Click Here!

Note From Carla:

JUST THOUGHT OF SHARING MY ORGANIC HEALTHY TREAT INVENTION !!!!!!
I made this with 0% fat, 0% sugar yogurt, organic blueberries, chocolate protein powder and 3 walnuts. Put it all in your magic bullet until it gets mixed and creamy. Then pour the mix in a little bowl and put in the freezer. Once it’s frozen, scoop it out of the bowl and serve with organic coconut shavings and a walnut on top !!! WAH LAH !! … LOOK !! … it tastes so good and it’s a tiny portion! but so full of FLAVONOIDS ! … your teeth will turn purple from all the flavonoids so rinse after !!

Carla used slightly more than half a cup of organic, plain 0% fat/sugar free yogurt. She ground 3 walnuts into little chunks, and added half a scoop of chocolate protein powder (she used Promasil, but you can use your favorite brand!) She added a full cup of organic blueberries, but noted that any type of berries can be used. Add a tablespoon of plain almond milk. Blend, pour it into a bowl and freeze. Top with coconut shavings! You can change quantities for the texture that you want as long as the end result is a nice slightly thick texture.

Full Body Frenzy Home Workout

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Hi Everyone,

Here is tonight’s workout! You get to see Jesse and I both going through the workout. I look totally goofy in the picture above, but I thought it was funny. 🙂

This one is a full body workout, and I found it to be a nice challenge. You will definitely feel this one all over if you try it at home. I was dripping sweat by the end of it!

This week I will be doing new workouts Tuesday, Wednesday, Thursday, Saturday and Sunday. Friday I work a double shift so there will be no new workout. I will be keeping very active though!

Have a great night! I will see you tomorrow.

Melissa

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

Warm-up: 5-10 minutes Jump Rope

1. Ninja Jump
2. Pyramid Pushup
3. Russian Kicks (timed)
4. Temple Tap Abs (timed)
5. High Knees (timed)
6. Down Dog Pushup/Knee Tap
7. Lunge Jump
8. Right Elbow Tap Squat
9. Left Elbow Tap Squat
10. Mountain Jumper (timed)
11. Chair to Warrior (right)
12. Chair to Warrio (left)
13. Frog Jump

Cool Down: 5-10 minutes Jump Rope

Wild Thing Home Workout

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Hi Everyone,

Sorry to go MIA for two days! I am still adjusting to my new work schedule. I have to leave my house 45 minutes earlier, and I get home 30 minutes later so it’s taking a bit more time to get used to than I thought it would.

I had a lot of fun with today’s workout. I hit all the major areas. The three ab exercises in a row were tough. My abs were burning, and I loved it!

I did all of the exercises as reps the first time through, and timed the second time through. It was fun to mix it up.

I also went for a nice relaxing walk outside by the river (where I filmed the river workout). If it’s nice again tomorrow I will film outside again. If not I will do another indoor workout.

I hope you’re having a great weekend, and enjoy the workout!

Melissa

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

NOTE: The first time through I did reps, the second time through I did the maximum number of reps I could do in 60 seconds for each exercise. I went through 2X total.

1. 3-Way Jump/3 Point Burpees
2. 1 Leg Bridge Pulse (right)
3. 1 Leg Bridge Pulse (left)
4. Reverse Lunge (right)
5. Reverse Lunge (left)
6. Warrior 3 Deadlift (right)
7. Warrior 3 Deadlift (left)
8. V-Up
9. Hip Lift
10. Bicycle
11. Oblique Sumo Pushup
12. Stability-Ball Pike

Buns and Abs Home Workout

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Hi Everyone,

I enjoyed my workout today. I am adjusting to my new work schedule, but I am still a bit more tired than normal. Once I get through my workout I always feel so much better. In this workout I use my stability ball, and a resistance band, but I also show alternative body weight movements. The video is below and my workout breakdown is under the video.

Today I wanted to take a moment to talk about health. Being healthy is not the same thing as not being sick. In many ways being healthy is a choice. There are many areas in your life where you can chose to be healthy, including exercise and diet.

Many people would rather deprive themselves of food and nutrition to lose weight than exercise. I have mentioned before that skinny and fit/healthy can be completely different things. People struggle with this in all kinds of different ways.

What active choices do you make to stay healthy?

Melissa

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

Repeat: 2X

1. Jumping Jacks (or jump rope) (timed)
2. Lunge Kick Right
3. Lunge Kick Left
4. Butt Lift Plank
5. Side Scissor Reach
6. 3-Way Jump
7. Wall Sit Leg Lift (right)
8. Wall Sit Leg Lift (left)
9. Ball Pull Abs
10. Butt Lift Ball
11. Ball Twist
12. Ball Bridge (right)
13. Ball Bridge (left)
14. 1-Leg Ball Pull (right)
15. 1-Leg Ball Pull (left)
16. Resistance Band Bridge

15 Minute Home Workout Ab, Arm, Booty Blast

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Hi Everyone,

This is today’s workout. In addition to this I will be walking on the treadmill or jump roping for 20-30 minutes. If I had more time I would go through this workout twice, but I have about a million things to get done tonight so my obligations win the time battle this time. Sometimes it’s better to get in a shorter workout than you would like than to just give up the battle and miss a workout completely.

Going through this workout once still made me feel like I was getting a great workout in. I was nice and sweaty by the end. 🙂

Enjoy,
Melissa

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

Repeat 2X (or just go through once and do some cardio!)

1. Surfer Burpee
2. Side Plank Leg Lift (left)
3. Side Plank Leg Lift (right)
4. Bridge Leg Pulse (left)
5. Bridge Leg Pulse (right)
6. Leg Lift/Hip Lift
7. Hydrant Extension (right)
8. Hydrant Extension (left)
9. Oblique Plank (alternate legs)
10. Twisted Warrior
11. Scissor Abs
12. Knee Hug

Tight and Fit Home Workout

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Hi Everyone,

I can’t believe it’s Sunday again! Days just seem to be flying by. Last week was very hectic for me. I was finishing up my first full-time fieldwork placement, tomorrow I start a new one. I still have plenty of great workouts planned for this week.

Today’s workout was fun. Afterwards I did a 3.5 mile run outside. It took 30 minutes and 28 seconds, and included one very long hill, and plenty of smaller inclines. 🙂

Also, I have launched a new facebook page. If you want to be updated immediately when I post a new work be sure to like the new page: www.facebook.com/melissabenderfitness

I have some fun stuff planned for my blog in the near future, and I will be updating everyone on that soon. In the meantime I hope you have fun with today’s workout!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
NOTE: For the Leg series I did 10 of each movement (30 total), Beginners do 5 (15 total), Intermediate do 8 (24 total).

Warm Up: 5 Minutes of Jump Rope and 1 full Sun Salutation

1. Lunge Jump
2. Walking Pushups
3. Leg Series (right)
4. Leg Series (left)
5. Dive Bomber/Up-Down Dog
6. V-Up Toe Touch
7. Crab Reach
8. Side Plank Twist/Drop (right)
9. Side Plank Twist/Drop (left)
10. Heel Tap Abs with Hip Lift

Cool Down: 5 minutes of Jump Rope, 1 full Sun Salutation

Cardio: 30 minute run outside. If you don’t want to run you can always increase your jump rope time, or do the 15 minute high intensity cardio workout.