Monday, January 2, 2012

Win the Cellu-fight! Melissa Bender Fitness

Hi Everyone,

Today’s workout has a lot of Burpees so I wanted to take a minute to talk about why Burpees are so beneficial.

Burpees work your trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. This exercise can be a full cardio workout if you complete 15-30 minutes of Burpees. However, it also offers a strengthening aspect that you don’t find in all cardio workouts. Burpees tone your muscles, and increase your flexibility. They also offer intense fat burning benefits. In addition, they can improve your cardiovascular functioning, and your endurance for other activites (like running).

Another bonus, they are FREE and you can do them ANYWHERE!

They are difficult, but you will grow to love them, and get better at them with practice. Plus, there are 5 other exercises in this workout as well. That means you have something to look forward to in between the burpees.

Also, we decided to name today’s workout “Win the Cellu-fight” because it made the back of my thighs and my glutes burn! That isn’t easy to do, it’s the most difficult area for me to work. So if you struggle with cellulite in this area this workout will help because it includes fat burning, and muscle toning in those difficult to work areas.


Win the Cellu-Fight!

Beginner: 10 reps of each exercise
Intermediate: 15 reps of each exercise (except burpees)
Advanced: 20 reps of each exercise (except burpees)

Warm-up: 25 Jumping Jacks
1.       1 leg squats (half of your reps should be on your left leg, half on the right)
2.       10 Burpees
3.       Superman
4.       10 Burpees
5.       Left Leg Series (with or without the ball, check the video for variations)
6.       10 Burpees
7.       Right Leg Series (with or without ball)
8.       10 Burpee
9.       Ab Lift with Hip Twist
10.   10 Burpees
Cool Down: 25 Jumping Jacks


  1. Great exercises!!! I am dead! :-) I have a lot of cellulite on this area, is it good to do those exercises everyday? Thank you.