23 Minute Full Body Workout

Hi Everyone!

It's workout time!

Today I am sharing a Full Body Workout. For today's workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style. 

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise. 

If weight loss is one of your goals, don't forget to sign up for my first DietBet Challenge.  The goal of the challenge is to lose 4% of your starting weight over 4 weeks. You can sign up now, and the challenge starts in September. You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes. 

You can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge. 

I hope you have fun with today's workout!

Melissa 

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

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

 Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation. 

The Strong Women tank (pictured above) is aligned with fighting domestic violence. 

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code "fitness" to save 20% off your order at their website: www.ChaseInfinite.com/women. 

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement. 

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

30 Day Challenge: Day 26: 23 Minute HIIT

 Hi Everyone!

This is Workout #26 for the 30 Day Challenge! This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Today is the last day to enter my Gymboss Interval Timer giveaway! You can enter HERE for a chance to win one of 5 Interval Timers: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight's workout!

Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter. 

Equipment: 
Gymboss Interval Timer and a chair, bench or stability ball to put your feet up on for decline pushups.

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-3X

30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

Hi Everyone!

It's Day 18 of the 30 Day Workout Challenge! Today is also Jesse's 30th Birthday! :) 

This workout was great! I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through. 

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. 

I hope everyone enjoys today's challenge. Don't forget to check in after you get in your workout for the day: Facebook, Instagram, Twitter. 

We are off for more birthday celebrations!
Melissa



45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

Got Sweat? Full Body Fat Burning Body Weight Workout

Hi Everyone!

This was my workout last night. The video and breakdown are below. I am getting this posted later than normal because my sister's cat is missing. :( I tried to help her find him, but so far we haven't had any luck. 

This workout was intense. It took me 23 minutes, and I was struggling at the end. I pushed through and completed the workout. :) I felt fantastic afterward. 

I hope you all enjoy this workout. It's a major fat burner, with plenty of body sculpting moves. You should feel it everywhere!

Enjoy!
Melissa



Beginner: 10 reps, 2 Burpees between exercises
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees
*High Knees or Cardio of Choice can be substituted for Burpees

1. Walking Push Ups
-Burpees
2. Warrior Reach (right)
-Burpees
3. Warrior Reach (left)
-Burpees
4. Side Lunge Lift (alternating)
-Burpees
5. Frog Hop
-Burpees
6. Reverse Plank Step Out (right)
-Burpees
7. Reverse Plank Step Out (left)
-Burpees
8. Leg Lift Arm Pulse
-Burpees
9. Single Leg Boat Pulse (right)
-Burpees
10. Single Leg Boat Pulse (left)
-Burpees

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

 Hi Everyone!

This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Enjoy the workout! It made it into my new favorites list!
Melissa



Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist