Sunday, March 4, 2012

12 Minute Ab Fat Burn: Melissa Bender (full length video)


Hi Everyone,

Today's workout focuses on fat burn, and strengthening your abs/core. If you find some of these moves difficult don't let it get you down! Whenever I find a workout move that is a big challenge for me I find myself adding it into my workouts more often. I was thinking about this while I was doing the three-way mountain jumpers because I find them especially tough. I was thinking "Argh! Why did I put this in yet another workout! I hate these!" and the answer is that anything that is difficult I want to get better at. 

So if you find something especially challenging please don't give up, or avoid it. Rise to the challenge and continue to do it until you get better at it! That doesn't mean you can't modify the activity on the way up (in fact that's the wise thing to do!), but continue to try and work toward your end goal. 

With that said, enjoy the workout! Be sure to push and challenge yourself to your individual level. This is a major fat burner, and it strengthens an area of your body, the core, that is imperative to any other workouts you will do. 

Have a great day!
Melissa




All Levels:
Maximum number of reps you can do within each 50 second interval. You get 10 seconds of rest between each exercise. 
*I went through this workout twice, and followed it with a cool down walk on the treadmill for 15 minutes. 



  1. High Knees
  2. Plank Arm Lift
  3. Jump Squat
  4. Crab Reach
  5. 3-way Mountain Jumpers
  6. Weighted Russian Twist (you can do this without a weight as well. My weight was 10 pounds)
  7. Lunge Kick (right)
  8. 1,2,3 Abs
  9. Lunge Kick (left)
  10. Pulsing Leg Stretch
  11. High Knees
  12. Ball Rotations


7 comments:

  1. I love to see that your workouts can get tough even for you to get through--and you're obviously in superior shape! It makes me feel a little better when I have to take a break now and then!

    ReplyDelete
    Replies
    1. I think they are all tough! If it isn't tough it's not hard enough. :) That's how you get better.

      Delete
  2. Denise Ferguson, PTANovember 3, 2012 at 9:11 PM

    Great ab/core workout!

    ReplyDelete
  3. I like this workout, and it would help me around my middle. I may yet have to "work up to it" and start learning the exercises, a couple of which are new to me. Thanks.

    Allen Robinson

    ReplyDelete
  4. Are the ab/core workouts listed on the website in order of difficulty?

    ReplyDelete
  5. Melissa you are such an inspiration! Thank you so much for posting all of your videos and advice. I get stuck with doing the same old workouts but I now have renewed inspiration!! I'm going to try this tomorrow and I'm both excited and nervous at the same time. Thanks again, all the way from Australia :)

    ReplyDelete
  6. Melissa, can you write-up how many calories this exercise burns?

    ReplyDelete