Tight Thighs and Arms Fat Burning: Melissa Bender Fitness

Hi Everyone,

It was another late night workout for me! What can I say? I do them whenever I can. I had to work tonight so I did my workout afterwards. The clock doesn’t really have much bearing on it as long as I get enough sleep. J I actually prefer to workout in the morning, because it energizes me for the day.

I didn’t get to do the stretching video that I had planned, so that is on the agenda for tomorrow morning. I want to give everyone a full body stretching routine. It’s important to keep your muscles supple and healthy. Flexibility has a huge number of benefits that become more apparent as you age. These benefits include a decreased risk of falls as you age, and reduced likelihood of getting injured at any age.

I try to create all of my workouts with muscular balance in mind. If you work your abs, you want to make sure you are maintaining strength in your back so you don’t hurt the alignment of your spine. This is a large part of the reason that I favor full body workouts. Although I may be focusing on a specific area in a workout, I still want to make sure I activate my entire body.

As always move through these exercises as quickly as you can. Keep your heart rate up, and try to keep rest breaks around 10 seconds.

Enjoy the workout!

Melissa

Tight Thighs and Arms Fat Burning Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds for timed exercises

Advanced: 20 reps, 60 seconds

1.       High knees (timed)

2.       1 leg jump (left)

3.       1 leg jump (right)

4.       Mountain climbers (timed)

5.       Back lift on ball or floor

6.       Leg lift on ball or floor

7.       Scissor abs (timed)

8.       1 leg pushups

9.       Jump tuck

10.   Side plank with leg lift (right)

11.   Side plank with leg lift (left)

12.   Surfer Burpee (if the pushup is too difficult, do this exercise without it).