Thursday, July 19, 2012

Dripping with Sweat Full Body Workout Real Time: Melissa Bender

Hi Everyone, 

Tonight's workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He's an endurance athlete and the muscles of his abs and butt were quivering after this workout. 

Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult. 

This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It's a fat burning, body shaping workout, and one of my tougher ones. 

As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength. 

I hope everyone has a great night!
See you tomorrow,

Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises. 

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

Exercises 1-5: Timed Intervals

1. High Knees
2. Ninja Jump
3. Side Squat Hop
4. Frog Jump
5. Mountain Jump

Exercises 6-10: Reps

6. V-Up
7. Side Crunch (right)
8. Side Crunch (left)
9. Superman
10. Leg Lift with Heel Taps

Exercises 11-15: Timed Interval

11. Jumping Jacks
12. Burpees
13. Lunge Jumps
14. Romanian Deadlift (form is the number one focus!)
15. Elevated Jump Ups

Exercises 16-20: Reps

16. Angel Abs
17. Side Plank Hip Drop with Elbow Tap (right)
18. Side Plank Hip Drop with Elbow Tap (left)
19. Down Dog Leg Lift (right)
20. Down Dog Leg Lift (left)


  1. Dear Melissa,
    I have been doing your workouts for some time. They are really great! They are the best I have ever tried. Even my hasbund noticed changes in my body (finally :)). Thank you so much!

    1. I'm so glad that you're getting the results and that your husband has noticed! Keep up the good work, and keep me posted on how it's going!

  2. I love her workout, she changes things all the time and her stamina, proper form and energy is very motivating.

    1. Thank you! I really enjoy doing it! :)

  3. I am so glad I found your site :) Very motivational! I am a fitness nut and love the HIIT/cross fit style workouts. I will be adding you to my list of fitness gurus that I LOVE! I really have a hard time keeping toned, I am thin by nature but tend to get bloated easily any tips for this?

  4. wowow Im going to try this out 2moro at the gym