Saturday, November 24, 2012

Full Body Home Fat Burn



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

Repeat 1-3X

1. Side Step Up (right)
2. Side Step Up (left)
3. Plank Jack
4. Ball Pull Abs/Floor Pull
5. Ball Pull Butt/Floor Pull
6. Criss Cross Mountain Climber
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Knee Tap Squat Jump
12. Bicycle Abs


Hi Everyone! 

I hope you all had a fabulous Thanksgiving, and for those of you outside of the USA I hope you had a great Thursday!


If you follow me on facebook you already know that to start of Thanksgiving my sister and I did a 4.5 mile Turkey Trot run. We had a lot of fun, and I was incredibly proud of my sister. She ran that distance 5 minutes faster than she ever has before. That is a huge time drop! Afterwards, Jesse and I were blessed to be able to celebrate and have two Thanksgiving dinners. We had one with his family, and one with mine. I had a lot of delicious food. This is a picture of my (second) dinner. I had some turkey breast, my mom's special recipe for lima beans, broccoli, brussel sprouts, sweet potato, asparagus, green bean casserole, and a little bit of stuffing and mashed potatos. It was delicious! 

I hope no one is stressing out too much over the calories they consumed. If fitness is your lifestyle one day isn't going to make or break your results. Just eat healthy and return to your normal lifestyle. Today's workout is a full body fat burner. Jesse and I followed it up with a 3.5 mile run outside. I repeated the workout twice. I will go through it one more time this evening. 

I hope you enjoy the workout!
Melissa
Ready for a run outside in the cold!


7 comments:

  1. Hi Melissa!

    I recently discovered your blog and have to tell you that your workouts are really challenging & rewarding! I love the variety. I've been working out with 2 different trainers over the last two years and have not ever done some of the exercises in your routines. Love it!!!

    I'm able to do mostly advanced on your workouts. Really enjoy your videos and look forward to them! Can't wait to get home tonight and try your latest. The total body ones are my favorites :)

    Was wondering what a typical day in the life of your food journal looks like? What types of foods you eat, protein shakes, etc. I'm a clean eater myself...not sure if you already posted about this, but thought I would ask!

    My main target area is my stomach. I've lost about 30# over the last 2 years, but still haven't met my personal "goal" overall. Do you have recommendations on how many days to incorporate cardio? In combination with your workouts and/or separately? Again, sorry if you've already posted on this! I haven't been following you long, so have only scratched the surface on your posts :)

    Can't wait for more workouts! Thanks for what you do -- it's motivating and inspiring!!!

    All the best, Abby (AKA: newest melissa bender fanatic!)

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    Replies
    1. Hi Abby,

      Thank you so much! :) I do combine cardio and workouts sometimes, and other times I separate them. Generally if I run and workout I decrease the number of rounds to 1 or 2, instead of 3. Most of the time I try to share if I ran/what the run was in my description above the video.

      As far as food I try to make healthy choices, and eat as many whole foods as possible. I like to have a veggie with every meal (fresh spinach is a fave for me). Starting in January I will be sharing a lot more of my meals. I have also posted a general grocery list of things that I usually buy. :) I recently started incorporating protein shakes. I use a shake from www.facebook.com/TNMansfield The owner of the store, Jon, makes really great recommendations if you tell him what your goals are. :) I hope that helped!
      Melissa

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  2. Thank you for providing workouts that give me motivation to start a new lifestyle and that make me want to workout again! I've needed something like this for a long time. Thanks again!

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    Replies
    1. You're welcome! :) I hope that your journey is progressing, and you are staying motivated. I would love to hear how it goes!

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  3. Im going to start a journey back to my wedding dress size, a good 35 lbs ago, and your videos and healthy lifestyle tips are really encouraging and inspiring! WORKOUTS are awesome and push me! Its great and encouraing to see you doing these in the videos, and breathing heavy too! THANKS for posting and being an inspiration. :-)

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    1. You are so very welcome! Please let me know how your journey goes. These workouts are challenging for me too. It's through challenge that we grow stronger, and better. :)

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  4. This is a good blog. Your blog is very nice and interesting. I like it very much. I will tell my friend about your blog.
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