Dangerous Curves Ahead: Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout is challenging, but it offers great all over body shaping, and strength building.

On top of the workout I’d like to offer you another challenge today. The challenge is to do something nice for someone without telling anyone. J

So often in life we get caught up with doing something because we have to, or because we are going to get something in return. Sometimes what you get back is tangible (payment, trade, etc.), and sometimes its intangible (respect, praise from others). It is a very fulfilling experience to do something wonderful just because. It doesn’t have to be something that costs money. The gesture can be as small or as grand as you want. Do it with the right spirit. It’s just as important to nourish your soul as your body. Too often we neglect one for the other. I believe to find true happiness you need balance in both.

Have a great day, and enjoy the workout!
Melissa

Dangerous Curves Ahead Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Unless Otherwise noted below.

1.       Up/Down Dog

2.       Jesse’s Squat Jumps

3.       Supermans

4.       Rock the boat

5.       High Knees

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

6.       Russian Mountain Climber Pushups

7.       Forward backward lunges (right)

8.       Forward backward lunges (left)

9.       Side Plank hip lift (left)

10.   Side Plank hip lift (right)

11.   High Knees

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

12.   Kick backs (left)

13.   Kick backs (right)

14.   Hydrant lift (left)

15.   Hydrant lift (right)

16.   Surfer burpee

17.   Leg circle abs (right)

18.   Leg circle abs (left)

19.   Boat scissor

20.   Plank abs (right)

Beginner: 5 reps

Intermediate: 10 reps

Advanced: 15 reps

21.   Plank abs (left)

Beginner: 5 reps

Intermediate: 10 reps

Advanced: 15 reps