Sunday, February 1, 2015

HIIT to be Fit Workout: 10 Minutes Per Round


Hi Everyone!

It's a new month and a new workout challenge! We just finished up the HIIT the New Year Hard Workout Challenge and the 30-Day Instagram Bonus Move Challenge

5 Lbs of Muscle VS 5 Lbs of Fat
Now it is time to start focusing on sculpting lean muscle! Why do you want lean muscle? It gives your body shape, definition, strength, and improves your metabolism and calorie burn. 

I burned over 800 calories doing today's workout. I did 3 Rounds of today's workout, plus 3 miles on the treadmill. I followed it with a 5 minute walking cool-down. My total workout time was 60 minutes. 


I hope you enjoy today's workout! I used two 20 lb dumbbells, and my barbell total weight was 75 lbs. You want to choose an amount of weight that challenges you, but you are able to maintain form with. 

I like to have a snack with some protein and carbohydrates after my workout. I was able to get an early sample of the Detour Simple Bars in Salted Caramel Cookie Dough Flavor. I like the Simple Bars because they don't use artificial ingredients, and they taste amazing! I felt more like I was eating a candy bar than a protein bar. You can check out their Facebook page here: https://www.facebook.com/DetourBars

Post-Workout Snack and Calorie Burn from today's workout. 

I also wanted to remind everyone that Rose is still hanging in there with the Bikini Prep Workout Program. She has been posting updates on her workouts and lots of recipes. You can find them at: http://mychangeforaten.com and follow her on Facebook: https://www.facebook.com/MyChangeForATen

I am looking forward to trying the flying trapeze with Rose when she finishes the program, and filming a workout with her. Let's keep cheering her on along the way!
Have fun!
Melissa

PS You can also find me on FacebookInstagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 





1. Squat
2. Romanian Deadlift
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Goddess Squat Twist
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Chair Squat Press
9. Curtsy Lunge with Knee (right)
10. Curtsy Lunge with Knee (left)

Repeat 1-3X
Cardio: 30 Minutes or 3 Miles. 

5 comments:

  1. Hi Melissa,I have a question,is it wrong if I do my run first thing in the morning and later at the dayI do your workout,if I want lean muscles.Thanks in advance!

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  2. 20 reps x 3, feeling a little jello-ish!

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  3. kicked my butt!

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  4. Starting this challenge today. Did this workout 3 rounds through, followed with 4 rounds 5min elliptical + 30 double crunches. loved it!

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