Make Me Sweat: Melissa Bender Fitness Workout

Hi Everyone,

This workout was fantastic! It is a bit different. I couldn't go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!

Enjoy the workout! It's a tough one!

Melissa

This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.

For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.

Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 2:
5 minutes of cardio. You should be sweating the whole time.

Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

Round 4:
5 minutes of cardio.

Round 6: (repeat round 1)

1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 7:
5 Minutes of Cardio.

Round 8: (repeat round 2)

1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home. 

Round 1:

31 Squats

19 Lunges Alternating Legs

70 Forward Leg Pulse (right)

70 (Left)

20 Side Lunges

Round 3:

15 Hip Lifts

43 Bicycles

20 Rock the Boat

29 Cheek to Cheek Plank

38 Superman

Round 5:

32 Squats

22 Lunges

71 Forward Pulse (right)

71 Forward Pulse (left)

35 Side Lunges

Round 7: 

18 Hip Lifts

41 Bicycle

27 Rock the Boat

41 Cheek to Cheek

57 Supermans

I ran 2.85 miles total in the 4 5-minute cardio segments. 

Enjoy!