- 30 Day Fitness Challenges
- Stretching, Warmups and Cooldowns
- Beginner Workouts
- Interval Workouts
- Full Body Workouts
- Cardio Workouts
- Butt and Leg Toning Workouts
- Ab Focused Workouts
- Arm Workouts
- Guest Stars!
- Healthy Life
- About the Benders
- Weekly and Monthly Workout Schedules
- Bikini Competition Workouts: 12 Weeks
- Workouts by Time (5-30 Minutes)
- Workouts with Weights
Tuesday, January 3, 2012
Tight Thighs and Arms Fat Burning: Melissa Bender Fitness
It was another late night workout for me! What can I say? I do them whenever I can. I had to work tonight so I did my workout afterwards. The clock doesn’t really have much bearing on it as long as I get enough sleep. J I actually prefer to workout in the morning, because it energizes me for the day.
I didn’t get to do the stretching video that I had planned, so that is on the agenda for tomorrow morning. I want to give everyone a full body stretching routine. It’s important to keep your muscles supple and healthy. Flexibility has a huge number of benefits that become more apparent as you age. These benefits include a decreased risk of falls as you age, and reduced likelihood of getting injured at any age.
I try to create all of my workouts with muscular balance in mind. If you work your abs, you want to make sure you are maintaining strength in your back so you don’t hurt the alignment of your spine. This is a large part of the reason that I favor full body workouts. Although I may be focusing on a specific area in a workout, I still want to make sure I activate my entire body.
As always move through these exercises as quickly as you can. Keep your heart rate up, and try to keep rest breaks around 10 seconds.
Enjoy the workout!
Tight Thighs and Arms Fat Burning Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds for timed exercises
Advanced: 20 reps, 60 seconds
1. High knees (timed)
2. 1 leg jump (left)
3. 1 leg jump (right)
4. Mountain climbers (timed)
5. Back lift on ball or floor
6. Leg lift on ball or floor
7. Scissor abs (timed)
8. 1 leg pushups
9. Jump tuck
10. Side plank with leg lift (right)
11. Side plank with leg lift (left)
12. Surfer Burpee (if the pushup is too difficult, do this exercise without it).