Sunday, February 26, 2012

Full Body Beginner Workout: Melissa Bender Fitness


Hi Everyone,

Marie came over for another workout today. She brought her gorgeous son, Liam with her. When he got tired of watching us, and wanted some attention I decided to include him in our workout. :) He loved it, and I got to play with an adorable baby so we were both happy. 

Marie has gotten a lot stronger, and has been losing both pounds and inches since starting her fitness bender. She did a great job in today's workout, and was able to do the intermediate number of reps for everything except the Lunge Kicks (which she did 10 of). So she has really improved a lot in a short period of time. 

If you're on a more advanced level repeat this workout 2-4 times. It took us 15 minutes exactly to go through this workout once. 

Enjoy, and have a great day!

Melissa




Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed


Repeat 2-4 times. 



  1. Lateral Jump Squat
  2. Heel Push Right (timed)
  3. Heel Push Left (timed)
  4. Crossing Leg Reach Right
  5. Crossing Leg Reach Left
  6. Lunge Kick Right
  7. Lunge Kick Left
  8. Down Dog Leg Lift Right
  9. Down Dog Leg Lift Left
  10. Zombie Situps (or Baby Situps!) (timed)
  11. V-Scissor Reach 
  12. Mountain Climber (timed)
  13. Half Moon Rotations
  14. High Knees (timed)
Special thanks to Marie and Liam for joining us today! 


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5 comments:

  1. AnonymousMay 12, 2012 at 8:30 AM

    Thanks for this great opportunity to take part at your workouts!!! Great work, Barbara

    ReplyDelete
    Replies
    1. UnknownMay 21, 2012 at 7:03 PM

      Thanks Barbara! :) I'm so glad you joined me, and took the time to leave a comment.

      Delete
  2. AnonymousSeptember 10, 2012 at 6:25 PM

    Commercial Fitness equipment including treadmills, ellipticals, bikes and custom strength equipment. You can find our nearest provider for Fitness equipment orlando..

    ReplyDelete
  3. AnonymousMay 15, 2014 at 1:54 AM

    Hi Melissa! I'm so glad i found you! You are really cute and i love your videos! Thank's for the great stuff! Greatings from Greece!

    ReplyDelete
  4. AnonymousOctober 15, 2014 at 4:09 PM

    While we all love Melissa and are amazed at her body, focus and form - I love seeing Maria join her. It is so nice to see someone like me - a beginner, work through what appears to be second nature to Melissa. Keep up the work Maria - you are inspiring us and that baby is adorable!!

    ReplyDelete

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