Dynamic Body Workout

Hi Everyone!

Happy Halloween! I hope that you all had a great weekend. Mine was very busy so I was excited to have time to do a real workout tonight and share it with you!

The workout breakdown is below. This week along with workouts I am going to be talking about diet. I don’t mean going on “a diet.” Believe it or not a diet isn’t a thing you go on. It is just a combination of everything that you eat. It’s a lifestyle. Whether you chose to have a healthy or unhealthy diet is up to you.

So what is healthy? There is a lot of contention on this topic. A lot of experts have come up with a ton of conflicting views. We will be talking about it this week. Let me know what you do to eat healthfully!

Enjoy the workout!
Melissa

1.       Cardio burst-Jumping Jacks

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

2.       Sleeping crab: Both sides=1 rep

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

3.       Dynamo push up

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

4.       Dynamic squat

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

5.       Elbow twist abs (boat position): both sides=1 rep

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

6.       Cardio burst-High Knees

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

7.       Tripod leg swings (right and left)

Beginner: 15 reps per side

Intermediate: 20 reps per side

Advanced: 25 reps per side

8.       Single leg pump (right and left)

Beginner: 15 reps per side

Intermediate: 20 reps per side

Advanced: 25 reps per side

9.       Roll up situps

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

10.   Scissors

Beginner: 15 reps

Intermediate: 20 reps

Advanced: 25 reps

11.   Shoulder bridges with bent knee

Beginner: 15 reps per leg

Intermediate: 20 reps per leg

Advanced: 25 reps per leg

12.   Cardio burst-High Knees or Jumping Jacks (in the video I did jumping jacks, when I went through the workout afterwards I did high knees)

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds