Lower Body and Core Melissa Bender Fitness Workout

Hi Everyone,

Cydney joined us for today’s workout. She is doing great! She held strong for today’s workout, which was very tough. She also gave me a great tip about how to get rid of muscle knots. If you have a muscle knot you can rub it out is by using your knuckles in a J motion to massage out any tightness.

Cydney has been making fantastic improvements since she first started working out with me. She is getting stronger and more fit every time. It’s really wonderful to see the changes she has already been able to make. J

Enjoy today’s workout, and feel free to share any changes you are experiencing through your workouts, or healthy life choices. Remember, all the little choices add up to create a healthy lifestyle. Also, if anyone has any great, healthy recipes to share please feel free to send them to me. While I am on winter break (it officially starts December 15^th!) I will be sharing more of my own recipes, and photos or some of my favorite foods. I am also planning some fun exercise challenges! Stay tuned!

Melissa

Lower Body and Core Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Make sure you warm up, and get your heart pumping before today’s workout! High knees or jumping rope is a great start. J

1.       Twister Leg Lift Situps

2.       Squat Jump

3.       Lunge Kicks (right)

4.       Burpee

5.       Lunge Kicks (left)

6.       High Knees

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

7.       Chair Elbow Twist

8.       Mountain Climber

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

9.       Split Squat (right)

10.   Russian Kicks

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

11.   Split Squat (left)

12.   Jumping Jacks

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

13.   Thigh Squeeze Leg Lift

14.   Pushups

15.   Triceps Jack Leg Lift

16.   Bicycle Sit-ups