Tuesday, January 1, 2013

Full Body Fitness Makeover: Happy New Year!


Hi Everyone!

Happy New Year! I am going into 2013 full speed ahead, with plenty of goals and a bit long "to do" list of things I want to achieve this year. I will be sharing my goals with you guys in a post later today. :) 

Today's workout video and breakdown is posted below. It's a tough full body workout. I went through it once and then ran 2 miles on the treadmill. I am planning on going through it one more time tonight before I take my shower this evening. 

This workout is challenging. It's a full body workout that will get your heart rate up and help you burn fat. I tried to move quickly between exercises to maximize the benefits to my metabolism. It's a great one for all over toning, body sculpting, and fat burning. It took me 18 minutes to go through it one time. 

I hope you guys enjoy the workout! I would love to hear what your resolutions are so feel free to leave a comment here, or on my facebook page

Have a great start to the year!
Melissa





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

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)

37 comments:

  1. Wowzr Melissa that work out just kicked my butt!! Goes to show you how out of shape I am... Sheesh! Ill be back tomorrow! Thanks again!

    Erin

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    1. I never thought you could do a home based workout but this really works its alot more intense than just being in the gym any way I find you waste time setting up equipment. What size dumbells are you using I have to get a set this weekend :)

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  2. Hi Melissa, just thought I'd let you know how awesome I think your workouts are. I love the variety of moves and the different parts of my body they work. I've been incorporating them into my workout routine for the past few months, and I love the things that I'm seeing happen in my core and my shoulders. Your workouts are also perfect for moms, which I am, especially ones who are stuck at home. It's easy for me to write down a workout, turn on a movie for the kiddo, and then do it while she has movie time. Anyway, I've been following you for a while and just thought I'd let you know that I love what you are doing!

    Amanda

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  3. Im goona do it tomorrow thanks Melissa for your great workouts!!!

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  4. Melissa I just did this workout twice and let me tell you that I love it so much Im all sweaty like hell lol thanks melissa so much and I was gonna ask you, do you think this is enough or I need to do another workout to have results in one month???

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  5. just did it twice. first time i followed you. second time by my own 12.38 minutes. im all sweat and pain......what a great feeling!! thank you melissa. you are the best!

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  6. Loved it! Felt it right where I wanted to...my hams. Thanks for kicking my butt today!! :)

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  7. Love your workouts! I live in an apartment and this is great for a locked up inside day. Thanks and good luck with your goals!

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  8. I thought i'm an intermediate, and i found out to be still a beginner with this workout, i was just dying at the 3th set! Wow, thanks for sharing it with us, Melissa!!

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  9. I just died! I could literally only do the 10 reps and I was spent. This is a great workout!

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  10. Hi Melissa,
    I did this w/o and loved/hated it :) I did two rounds of 15 rep each and on my way to run/jog/walk/crawl.... the two miles. I am challenging myself to your two month bikini challenge, I will post every workout. THanks for the inspiration.
    Theresa

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  11. 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.




    dentist in Modesto

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  12. I just discovered your blog and I am going to start following your contest prep. I am not competing with anyone other than myself but I am trying to get into shape after having a baby. Thanks for the awesome workouts!!

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  13. Do you have any recommendations for a good substitue for temple tap abs?

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    1. i would like to know that too. at least until my core is strong enough to complete temple tap abs!

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    2. I modify them myself, personally, by bending my knees. I started at close to a right angle, and as I progressed I straightened my knees out more (and lowered my legs).

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  14. I just stumbled onto this blog and I think it's great! I'm going to start tonight. Thank you, you're an inspiration!

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  15. literally sweating balls!! this was awesome!

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  16. do you think this is enough or I need to do another workout to have results in one month minus the 2 miles run???

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  17. You are definitely an inspiration for me, I weigh 70 Kg s, I am planning to start this from today it self. I want to reach atleast 58 KG by December. :) crossing fingers, i hope to make it. :)

    Thanks a bunch for these amazing videos.
    Best regards,
    Komal

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  18. Oh my! I just did this set 3 times. The beginner set. I felt so nauseous not log after starting the second set but I pushed myself and did all 3 sets. I am wiped out! I had to do the high planks on my elbows because my right wrist hurt trying to do it on my hands. Thanks again for sharing your workout videos! =)

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  19. I'm really excited to start your bikini comp. workouts! I'll be starting them tomorrow, and will update my progress to my blog. Thank you for posting such great workouts!

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  20. Wow. That was the hardest workout I've done in a long time, but I was able to complete it because it was short and sweet. You just gave me a great workout, motivation, and SUCCESS, which is huge. Plus, there's something so helpful about how you smile when you're done with a set. Thanks for making this Mama's day.

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  21. Just started your 3 month workout program! so excited to have a new body by the new year :D

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  22. Thank you so much for your awesome workouts! I just do them at home after work. They never fail to seriously deliver!!!

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  23. I'm challenging myself to your bikini workout thing (= Thank you Melissa, you're amazing! You make it hard to make excuses ;)

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  24. thanks for being a role model for all of us trying to get a good workout in without having to go to they gym! :)

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  25. I just finished this workout 2 times through in 30 minutes. Today I started this challenge and even though I had to modify a couple moves (reach throughs and step ups) it was still an awesome workout!! My 10 year old daughter did it with me too ;) Thanks for ALL you do and for these AWESOME workouts!

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  26. I just stumbled onto your site from pinterest and am already in LOVE with this! So awesome and great resources! I haven't looked through everything yet, but my biggest struggle with trying to set up weight training or things other than cardio is that I don't know how to set up a plan. What should I target on what days like on a 5 day schedule? Arms and abs one day and back and legs the next?

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  27. wow what a workout! 2 rounds 20 reps!great!

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  28. I'm at work watching your post.. .and I'm exhausted just from watching it. Cant wait to get home and try it out. Really need to get my shit together and at least try to get my body back into shape from having a baby 12 months ago. Thanks for the motivation. :)

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  29. Today starts day 1 of the 12 week bikini competition prep. This is the second time going through this workout series you put together. I finished it yesterday with a nice cardio day (it was you NPC results day). I was so impressed with the setup of this program and the results I got that I decided to do it again :)

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  30. Just finished this day one workout! I'm not competing, but you look great! So I have to try this. I MUST say.. WOW! This was intense. Looking forward to the rest!

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  31. Hi Melissa, I used to have a toned-muscle body, due to personal struggles including financial I lost a lot of weight unfortunate I am back to a size 2 but I have lost all of mass muscle so my legs are not longer tone, my back, etc. :( I love your website. Do you think your routine would help me to build my mass muscle back? Thank you.

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  32. Phew! I workout regularly and that was tough! thank u for sharing! one round down 2 to go!

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  33. I have tried some of these routines and they are great workouts! I could not retain my positions with planks though, I guess I have to strengthen my upper body first.

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  34. Ive worked out for almost 28 years & Your workouts are very challenging & exactly what i need to push myself more & get more toned and lose some body fat. Not making excuses but at my hormonal age of 54, it seems harder to rid the last bit of lower belly fat! I'm in good shape & workout 5 x week , but not exactly where i want to be=Great shape! I am not so much concerned with the scale but the size of jeans I prefer which is a size 8 & I'm wearing 10's! :/ My diet is pretty good but can def be lots better & in mode of transforming back to more cleaner eating, low carb diet, lots veggies, lean meats, low sugar and minimal refined foods! The eating has been more challenge for me than working out part! I am very excited to have found your web site, workouts & meal suggestions! Melissa, THANKS ALOT & will be doing your workouts often!! YOU ROCK & Look Amazing! Sallina aka Sassy

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