Friday, January 6, 2012

Sweat it Off: Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout will definitely make you sweat! If you want a more intense burn go through the entire routine twice.

I can’t believe the first week of 2012 is drawing to a close. We have done lots of fat burning and body shaping this week that should be a great kick start to any fitness related new year’s resolutions. Any time someone sets a goal to get healthier they are making a choice that will help them in every area of their life.

Also, be sure to check out the stretching video I posted earlier. The Blog archive is at the bottom of the page. It is important to keep your muscles supple and flexible.

Enjoy the workout!

Sweat it Off Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 second

  1. Burpee
  2. Plank knee
  3. High knees (timed)
  4. Tricep lift
  5. Jump squat
  6. Lunge Kick (right)
  7. Lunge kick (left)
  8. Table kick (right)
  9. Table kick (left)
  10. Mountain climbers (timed)
  11. Side plank elbow (left)
  12. Side plank elbow (right)


  1. great workout! Thanks for the great how-to!

  2. Thanks again, and I am going to check the stretching routine too.

  3. I am so glad that I have found your blog! Now I need to get brave and start trying all these wonderful exercises. THANK YOU~

    1. You're welcome! You should definitely try them out. :) It's fun to mix up your routine.