Super Sweet Sixteen workout Melissa Bender Fitness

Hi Everyone,

It’s been a super productive day for us here in the Bender household. Jesse created today’s workout, and he did a great job! He put together a full body routine that will make you sweat, get your heart rate up, and burn body fat. It’s also a lot of fun!

If you follow me on Facebook you may have seen that I posted the following statistic: According to a study done by Tufts University for every additional pound of lean muscle mass on your body, you will burn about 35 to 50 additional calories per day. So if you know someone who is built a lot like you but seems to be able to eat a heck of a lot more without gaining weight you may have just figured out their secret.

The videos I post have exercises that are designed to build muscle while also stripping fat. These workouts will amp up your metabolism and keeps it going at a higher level throughout the day. Also, for each pound of muscle that you add you are burning all those extra calories. 3 pounds of muscle can equal up to 150 calories burned during the day while your body is at rest! Add to that the fact that you also burn even more during your workouts because muscles use more energy than fat, and you are seriously increasing your calorie burn.

Enjoy the workout, and try out some of the healthy recipes I posted!

Melissa

PS for a great vegetarian version of beef stew check out: www.arosewithoutthrons.blogspot.com

Super Sweet Sixteen Workout

1.       Burpee Uppercut (10 reps)

2.       Temple Tab Abs (tap right, tap left=1 rep)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

3.       Side Plank L-Lifts (left)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

4.       Side Plank L-Lifts (right)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

5.       Burpee Uppercut (10 reps)

6.       Slow rolling abs

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

7.       Alternating Leg lifts (right)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

8.       Alternating Leg Lifts (left)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

9.       Power Knee Ups (right)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

10.   Power Knee Ups (left)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

11.   Burpee Uppercuts (10 reps)

12.   V-Leg/hip lift

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

13.   Superman Crunch with Twist

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

14.   3 Kick Series (front kick, table kick, roundhouse=1 rep) (left)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

15.   3 Kick Series (right)

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

16.   Burpee Uppercut (10 reps)