Hot Halloween Workout

Hi Everyone,

I hope you all had a fabulous Halloween! My Halloween workout is finally finished uploading (6 hours later!) I hope you enjoy it! Even though it's after Halloween, you can use it to help burn off any of that Halloween candy you may have eaten!

I chose a lot of moves based on Halloween costumes, and the rules of Zombieland. Don't forget rule number one: Cardio! Before filming today's workout I ran with the cross country team. I did 3 miles and a 600 meter stride (faster than race pace, slower than a sprint). When I got home I went through this workout. I had a good time coming up with Halloween inspired workout moves. Take a moment to imagine yourself as Buffy the Vampire Slayer, and put all of that energy into your workout. If you want some extra motivation you can always turn on an episode of the walking dead, and use the sound effects to keep you moving. :) 

I hope you guys have some fun with today's workout. It's still a nice full body challenge. I liked the Rockette kicks. I will definitely be bringing them back for a future workout. 

I posted a picture below of me in my Halloween costume. A lot of people thought that I was Sailor Moon, but I was actually Baby Doll from Sucker Punch. It was a fun costume! Feel free to share your costume pics on my facebook page. I also posted some fun pictures on facebook of Jesse in his Batman costume, and my sister's dressed as Wilma and Pebbles Flintstone. 

I hope you had a fun Halloween! Enjoy the workout!

Melissa aka Baby Doll

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Jump Rope or High Knees
2. Romanian Deadlift
3. Zombie Situps
4. Spiderman Push-ups
5. Superman
6. Ninja Jumps
7. Mountain Climbers
8. Rockette Kick
9. Walk the Plank
10. Back Bend

Repeat 1-3X

Progression Run: "How To" and Benefits

Progression runs are one of my favorite types of run. The idea of a progression run is simple: you start out at a slow/easy pace and finish fast. If you are training for a race, or want to increase your running speed and stamina this is a great workout to add into your running schedule. 

There are many benefits to progression runs, including increased endurance, improved lactic threshold, increased mental fortitude, and practicing speed work without wearing down your body too much. It is an easy way to add more speed work to your schedule, while also allowing your body to acclimate to working hard even at the end of a run when you are more likely to be tired. 

There are many different ways to complete a progression run. You can do it based on time or distance. 

For example, for a 30 Minute run: Complete the first 20 minutes at an easy pace, and the last 10 minutes at a moderate or hard pace. Moderate should be slightly slower than your race pace, hard should be at your 5K race pace. VO2 Max workouts should be done faster than race pace, but that is typically reserved for faster, shorter workouts. 

You can also do a progression run based on distance. On Sunday, Jesse and I did an 8 mile progression run. We did the first 6 miles at an easy pace, and the last two miles at a moderate pace (I should say moderate pace for me, the entire run was easy for Jesse, he was pacing me). I was exhausted during this run, so my easy pace was much slower than it was a week ago, and my moderate pace was 7:30 min/mile which I held for the last two miles of the run. 

You can build your progression runs, for example starting out going hard for the last 5 minutes, then increasing that to 10 minutes. Eventually you can break your workout into thirds completing the first third at an easy pace, the middle section at a moderate pace, and the third section at a hard pace. 

I really like the versatility of progression runs. You can modify them to fit your schedule, running style, and needs. A progression run can be done outside, on a track, or on a treadmill. They are great training, and you will feel like you got in a great workout by the end of your run. Plus, you will know you are improving your stamina and overall level of fitness and athleticism. 

In the comments section below let me know if you already use progression runs, or if you will be adding them to your workout list. :)

Have a great night,
Melissa

Full Body Bender: Home Workout

Hi Everyone,

This is my workout for today! It is a fun, full body workout. I warmed up by doing some jump roping to get my heart rate up a bit. 

I went through this workout once this morning, and as soon as I am done posting it I will be going through it two more times. I am going to do about 5 minutes of jump roping in between rounds to increase the challenge a bit. 

I will also be posting about the progression run I did yesterday. I will share a breakdown of my workout, as well as "how to" and benefits of completing progression runs. So check back for that!

I hope you all have a great night, and stay safe from the Frankenstorm if you are in an area affected by it. Have a great night!

Melissa

Facebook, Instagram, or Twitter. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

Running Update

Hi Everyone,

I was planning on filming a workout tonight, but after cross country practice this morning I took a really long nap. In a little while I will be leaving for my sister's annual Halloween costume party. Maybe I can get some of the party goers to Burpee with me. That would be an interesting video. :) 

The majority of my running this week was with the Cross Country team. They had their WPIAL race on Thursday. We have three kids who qualified for states next week. All of the kids have put in really hard work and improved their times, and I am incredibly proud of the entire team. Running is the one sport where if you put in the time, mileage and effort you will improve. Every single person on the team has done that. This was a lighter training week because of the race. 

The weather for WPIALs was gorgeous, but it added an extra challenge for the kids because they have acclimated to training in the cooler fall weather. They ran in 80 degree temperatures with no wind. Many kids collapsed from the heat and were unable to complete the race, or had to crawl across the finish line. Thankfully all of the kids from our team (boys and girls) made it through. 

Cross Country Girls at WPIALs

Cross Country Boys

I hope you guys have a great weekend. I will definitely have a new workout video posted tomorrow so check back. 

Melissa

Here is a list of my runs for this week:

Sunday: 6.75 Mile Run with Jesse. Very easy pace (meaning you can talk comfortably) for 58 minutes. Our run included plenty of nice steep hills. It's impossible not to run hills where we live, unless you are on the track. 

Monday: 5 100 yard sprints, with jog back rest periods. Plus 3 miles easy. 

Tuesday: 3 miles and 5 interval sprints. 3 100 yard (football field) sprints, and 2 track straight away sprints, while jogging the curves of the track to recover. 

Wednesday: 2 mile easy run, plus warm-up and stretches at the track. 

Thursday: WPIAL race. My running was sprinting from one part of the course to the next to cheer on the kids. I considered it an active rest day. 

Friday: 4 Miles Easy: 34 minutes, 24 seconds. 

Saturday: 3 Miles Easy. 

Hard Core Workout: Are you Really Strengthening Your Core?

Hi Everyone,

I did the workout below last night. As always the breakdown and video is at the bottom of the page. The focus of this one is tightening and toning your core. I talk about the importance of core strength all of the time. It's an area that many people seek to see improvement, and it's important for everything you do in life. Balance begins in your core, strength for lifting, proper running form and economy of movement. All of this (and more!) starts in the muscles of your abdomen. 

The abdomen is made up of the rectus abdominis (the muscles that go up and down the center of your abs, that most people refer to as the six pack), the internal and external obliques (love handle area), the serratus anterior (which runs slightly below your pecs, over your ribs), and the transverse abdominis (think built in corset!) That's only the front part of your core!

To get a full core workout you also need to work the hip abductors, adductors, hip flexors, lumbar spine, eractor spinae, and the diaphragm. Other muscles that play a smaller role in core stability include the latissimus dorsi, gluteus maximus, and trapezius. Core stability is required to protect your lower back, during all lifting activities. 

If you have been following my workouts you have probably noticed how many different exercises I do for the core. To truly work the core, traditional situps alone will not get the job done. You need to exercise and engage a variety of muscles from your hips to your shoulders. You should challenge your balance and strength in a variety of different ways. 

The other thing to keep in mind is that the muscles of your butt and legs affect the positioning of your pelvis. The picture below shows lordosis of the spine, which as you can see may cause your lower abdomen to bulge out. Working only the front of your abs will not work. You also need to exercise the muscles that support your back. 

When you do a core workout, take a moment to think about all of the different muscles you should be working. Are you strengthening each of these areas? You can try my core workout below, or any of my other Core/Ab Workouts. Let me know if you feel a difference in your core strength!

Have a great day!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Hanging Leg Raise
2. Jump Rope
3. Heel Tap Ab Hold
4. Hip Lift
5. Sumo Pushup
6. Leg Raise Plank
7. Jump Rope
8. Ab Pull with Stability Ball
9. Butt Pull with Stability Ball
10. Mountain Climbers
11. Side Lunge Kick (right)
12. Side Lunge Kick (left)

Body Weight Fat Burn

Hi Everyone,

I did today's workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves. 

I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work. 

I hope you guys enjoy today's workout. I will see you tomorrow with a new one. :)

Melissa

Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

Repeat 1-3X. 

*Run, Jump Rope, or Choose a Cardio workout here. 

1. Frogger
2. Round Kick (right)
3. Round Kick (left)
4. Ab Lift
5. Butt Lift
6. Table Kick (right)
7. Table Kick (left)
8. Knee Drop Plank
9. Hip Press
10. Jump Squat
11. Rotating Plank Drop

Full Body Workout at the Track

Hi Everyone,

This was my workout today. I did it right before Cross Country practice. It was absolutely gorgeous today, and it was really nice to get outside and enjoy the weather. 

Today's workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts. 

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. :)

I hope you guys enjoy the workout. Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total. 

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio. 

Pre and Post Run Workout

Hi Everyone,

Tonight I filmed a pre-and post-running workout. You can do this workout on it's own repeating it 1-3X, or you can do this before and after a cardio workout. (Don't want to run? There are other options. Check out the Cardio section of my blog. 

It's important to warm up your muscles before you engage in cardio. Core strength is imperative to maintaining correct posture during running and exercise. These exercises will engage the muscles needed in running, and will work all of the major muscles of the core. 

Sweaty Post-Run

Jesse and I did a 6.75 mile run outside tonight. We went at a an easy pace. My inner thighs and my tush were still a bit sore from Friday's workout: Shape Your Body. Maybe it should have been called the Shape Your Booty workout. Running helped ease and loosen up my muscles, and they are feeling much better. 

This is a snap shot of my run tonight. Miles 3 and 4 were uphill. Mile 4 was VERY steep uphill. 

I will be back with a new workout tomorrow. I hope you all have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*For timed exercises, maximum reps during each 60 second interval. 

1. Runners Lunge
2. Bicycle*
3. Side Crunch (right)*
4. Side Crunch (left)*
5. Reverse Crunch*
6. Butt Kicks*
7. High Knees*
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Leg Swings

Shape Your Body Home Workout

Hi Everyone!

Today's workout was a tough one for me. I wasn't expecting it. I felt great, and ready to work out, but as soon as I started I realized how tired my body was. On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs. 

I also did a two mile recovery run with one of the girls from the cross country team. A recovery run is a short run done at an easy pace. The goal is to get your blood flowing, work out any soreness and lactic acid build up in your body. 

I hope you guys enjoy the workout. I apologize for having an "off" night. 

Melissa





Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*These exercises can be done with weights, or body weight.
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank 
10. Weighted V-Up

Work It All Out Glute Bender-Take 2

Hi Everyone,

This is the workout I did last night. The video and breakdown is below. Yesterday was the one year anniversary of the day I started this blog. I have now uploaded 242 different workout videos, and shared the workouts that I have done to stay in shape for the past year. 

In honor of that anniversary I repeated the very first workout I ever shared. It's still a tough workout, but I did it on the advanced level, completing 25 reps of each exercise, and then I followed it up with one quick mile on the treadmill (6.5 min/mile pace, or 9.1 speed on the treadmill). 

A lot has changed in the past year, both in my life and my level of fitness. I have been working on posting monthly breakdowns of my workouts for the past year, to make everything easily accessible. The first four months of my workouts have been posted under a new tab: Weekly and Monthly Workout Schedules. You will be able to see all of the workouts I have done, in the order I did them. Or you can always mix and match as you see fit. 

Thank you to everyone who has joined me in improving your health and fitness this year. :)

Melissa

PS Right before my workout last night Gambit decided to dive, and hide under my mat. It was so adorable I had to share a picture!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

Original Glute Bender Video

1. Spiderman Plank Leg Lift (right)
2. Spiderman Plank Leg Lift (left)
3. Warrior 3 Squat (alternating sides)
4. Heel Tap Abs
5. Leg Series (right)
6. Leg Series (left)
7. Ball Leg Lifts
8. Butt Ball Lifts
9. Plie Jumps
10. Sumo Squat
11. Wall Sit Leg Lift (right)
12. Wall Sit Leg Lift (left)
13. Side Plank Hip Drop (right)
14. Side Plank Hip Drop (left)

Jenny's Progress Pics! Great Results in only 3 Months!

Last night I logged in to my facebook account and I found this picture posted to my wall, with the following note:

Hi Melissa,

i started following you and your workouts in June 2012
i weighted 154lbs
bust 39"
waist 29"
hips 42"

i am so happy to report my measurements today 10/17

my weight today 145
bust 38"
waist 27.5"
hips 40"

although i was happy with my curvy figure i was so excited and ready to get lean and strong after a 6 month hiatus from working out...i was tired of going to the gym for 1-2 hrs 5-6x a week; working out hard and not seeing the results i wanted....i look leaner and i feel so much stronger...
thank you!

Jenny looks amazing, strong and lean. She has clearly been working very hard to increase her level of fitness and as a result her body is looking even more toned and firm. She still has fantastic curves, and her workouts have emphasized her feminine shape. I love the fact that she doesn't have to spend 1-2 hours in the gym 5-6X per week to get these results. 

Jenny, a big thank you to you for sharing your progress. I set out to inspire people to improve their health and fitness, and you are proof that it is working. All of the hard work, and credit goes to you, because you are the only one who can chose to put in the effort and make the changes. Thank you for working out with me. My workouts are tough, and you have clearly risen to that challenge. 

I hope this photo inspires you as much as it has inspired me. Being healthy and fit is the best gift you can give to yourself, and the people who love you. Don't be afraid to start. You can improve the quality of your life today. :) 

If you have progress pictures please feel free to share them!
Melissa

Month 4 Workouts

This is a high intensity month of workouts. Twenty-five different workouts in one month. 

Week 1:

Day 1:
New Year, New You Workout

Day 2:
Win the Cellu-fight Workout

Day 3:
Tight Thighs and Arms Fat Burn Workout

Day 4:
Hard Butt Tight Abs

Day 5:
Full Body Stretch: Great For Runners

Day 6:
Sweat it Off

Day 7:
Rest

Week 2:

Day 8:
15 Minute High Intensity Full Length Workout

Day 9:
Metabolism Boosting Exercise Challenge

Day 10:
Hot and Hard Workout

Day 11:
Intensity Workout

Day 12:
Strong Lean Tight

Day 13:
Bombshell Body Part 1: Bombshell Fat Burn
Bombshell Body Part 2: Bombshell Butt
Bombshell Body Part 3: Bombshell Abs

Day 14:
Rest

Week 3:

Day 15:
All About Abs

Day 16:
Quick Kick in the Calories

Day 17:
Brick House Workout

Day 18:
Jiggle Proof Thighs and Butt

Day 19:
10 Minute Total Core Toner

Day 20:
Killer Curves Workout

Day 21: 
Rest

Week 4:

Day 22:
Flab Free Arms and Abs

Day 23:
20 Minute Full Length HIIT (How To)

Day 24:
Beginners Workout: Mommy Makeover

Day 25:
Beginners Workout: Building Strength

Day 26:
Make Me Sweat

Day 27:
Ab-tastic Workout

Day 28:
Rest

Month 3 Workouts

Month 3 of my workouts. This month incorporates more cardio workout days. This can be running, walking, jump rope, or one of my workouts from the Cardio workout tab. 


Week 1:

Day 1:
Sabotage Fat Workout

Day 2:
Cardio Challenge Day

Day 3:
Rest

Day 4:
Lower Body and Core Workout

Day 5:
Quick Fix Fitness Challenge

Day 6:
Rest

Day 7:
Dangerous Curves Ahead

Week 2:

Day 8:
No Limits Workout

Day 9:
Rest

Day 10:
Love Handle Loser and Lower Ab Workout

Day 11:
Limitless Exercise Challenge

Day 12:
Rest

Day 13:
Rockin' Body Workout

Day 14:
Fat Free Workout

Week 3:

Day 15:
Rest or Cardio Day

Day 16:
Love Handle Loser Part 2

Day 17:
Tighter Tush Workout

Day 18:
Rest

Day 19:
Yoga Fusion Fat Burn

Day 20:
Tabata Interval Training: Burn Baby Burn

Day 21:
Rest

Week 4:

Day 22:
Hot Body Fat Burn

Day 23:
OMG! Workout

Day 24:
Rest

Day 25:
Super Girl Workout

Day 26:
Cardio Day

Day 27:
Rest

Day 28:
Pick your favorite workout from this month and repeat it!

Month 2 Workouts

Month 2 of workouts. Rest days can be varied to suit your schedule.

Week 1:
Day 1: 

21 Jump Feet

Day 2:

Body Shaping Workout

Day 3:
Rest

Day 4:

Full Body Tightener

Day 5:

Weekend Warrior Cardio Burn

Day 6:

Bootylicious Workout

Day 7:
Rest Day

Week 2:

Day 8:

All Around Workout

Day 9:

Tough Guy Fat Burner

Day 10: 
Rest Day

Day 11:

Short and Sweat Workout

Day 12:

Tight Core

Day 13: 

Ab and Butt Toner

Day 14:
Rest Day

Week 3:

Day 15:

Hard Body Home Workout

Day 16: 

Super Sweet Sixteen Workout

Day 17: 

10 Minute Awesome Ab Workout

Day 18:
Rest Day

Day 19:

Burn Fat Fast Workout

Day 20:

Turkey Gobbler Fat Burn

Day 21:
Rest Day

Week 4:

Day 22:

Thanksgiving Burpee Challenge/Ab Workout

Day 23: 
Rest Day

Day 24:

Great Shape Workout

Day 25:

Partner Workout

Day 26:
Rest Day

Day 27:

Manic Monday

Day 28:

Lady Lump Workout

Month 1 Workouts

Hi Everyone!

In honor of my 1 Year Blogging anniversary I am doing a month by month breakdown of my workouts for the past year. I started this blog on October 17th of 2011, so technically this is two weeks of workouts. These two weeks of workouts can be repeated for a full month of workouts. 

This is where I started. I had been running and creating my own workouts for some time before this, and I decided to share my journey. Thank you for joining me. I have received a lot of support and positive feedback over the past year. :) All of the success stories that I have read have motivated me, and inspired me. My goal with this blog was to positively influence others to make positive, and healthy life changes to become stronger and more fit. Feel free to comment, or post photos to my facebook to show me your progress and share your story. 

Thank you,
Melissa



Day 1:
Sun Salutations
Work It All Out: Glute Bender

Day 2:
Cardio Fat Burn -30 Minute Run

Day 3:
Rest Day

Day 4:
Work That Body

Day 5:
Terrific Tummy Toner

Day 6:
Rest Day

Day 7:
Butt Kicker Workout

Day 8:
Standing Yoga Flow for Butt, Thighs, Legs, and Back

Day 9:
Fast Fat Blast

Day 10: 
Rest Day

Day 11:
I Want 6 Pack Abs!

Day 12:
Tight Body Fat Burn

Day 13:
Dynamic Body Workout

Day 14: 
Rest Day

Why Should You Care About Breast Cancer Awareness Month?

You may notice me wearing a lot of pink this month. You have probably heard that it is Breast Cancer Awareness Month. Maybe you know someone whose life has been impacted by breast cancer, or perhaps your own life has been threatened by this disease. 

40,000 women and approximately 390 men will die this year from breast cancer. Cancer does not discriminate. It could be someone you know. It could be you. I hope it's not. 

A couple years ago I found a lump. That was a scary moment, and it was even scarier for me because I did not have health insurance. I called my doctor and made an appointment, knowing that paying for the office visit wasn't going to be easy as a struggling college student. I also knew that if I had breast cancer, waiting would be far worse than scraping together the money to pay for the appointment. 

Upon feeling the lump my doctor became quite serious, and immediately scheduled me for a mammogram and sonogram. I felt a huge rush of emotions, fear for my life, and trepidation over what would happen to me if I had cancer. How could I pay for the mammogram, let alone treatments if I had the disease? 

My doctor talked to me about a voucher program available for those who are uninsured or under-insured. I was able to get a voucher so that I didn't have to pay for my mammogram and sonogram. I have "dense" breasts, which means that they are made up of more connective tissue than fat. That makes reading a mammogram more difficult because connective tissue and tumors both show up as a white area on mammograms. Fatty tissue shows up as grey on the images, and is easier to see through. 

The doctor who performed the sonogram determined that I needed to have an immediate biopsy to diagnose the lump. The day that I went in for my biopsy my dog passed away from cancer, and it felt like my world was crashing down around me. Although I knew statistics were on my side it was one of the scariest moments of my life. I wasn't afraid of the biopsy. I was afraid of the results.

I had done all of my research. I knew all of the stats. Even though we were just in the exploratory phases of diagnosis I experienced a feeling that my body had turned against me. I felt depressed, overwhelmed, terrified, and angry. I wasn't my normal energetic self. I didn't want to go outside and run with Jesse. I wanted to go to sleep and not have to worry or think about the big C word anymore. I knew that if I had cancer I would fight. Even though Jesse and I weren't married yet, I knew he would love me and be there for me no matter what, but all I wanted was to be okay. 

They called me very quickly with the results. 

I can't describe the relief that washed over me when they said I didn't have cancer. I have to go back to get examined every year. I also continue to do self-exams. 

I share my story in the hopes that it will raise awareness. We need to find a cure for this deadly disease. You can donate to Susan G. Komen for the Cure if you would like to help find a cure for breast cancer, and continue to help women in need receive mammograms that can save their lives. You can wear pink to show that you support the cause. You can go to Komen.org and find a Race for the Cure to run. You can have a Passionately Pink Party/Fundraiser and donate the proceeds to help find a cure. 

If you are doing something for Breast Cancer Awareness Month I would love to hear about it. Feel free to share your story. 

Have a good night, 

Melissa

Burpee Blitz Workout

Hi Everyone,

Today's workout is fun, but it is a challenge. How many times can you get through this workout? I did it once before cross country practice, but I am going to go through the challenge tonight and see how many times I can make it through. 

Anywhere from 1-3X will give you a great workout. Form is always number one, so I am going to see if I can get through it three times with good form. If I start to lose my form I will either modify to make it easier, or I will reduce the number of rounds. 

I will update everyone on the end results of this workout, so check back!

Enjoy!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Unless otherwise noted. 

Repeat 1-3X, or complete as many rounds as possible for time. I will time my workout and share the number of rounds this evening. 

1. 5 Burpees
2. 1 Leg Plank Pulse (right)
3. 5 Burpees
4. 1 Leg Plank Pulse (left)
5. 5 Burpees
6. 3 Way Plie Pulse
7. 5 Burpees
8. Leg Lift/Hip Lift
9. 5 Burpees
10. Side Plank Pulse (right)
11. 5 Burpees
12. Side Plank Pulse (left)

Core of the Matter Workout

Hi Everyone!

I did this workout last night. I really wanted to get in a great core workout, and this one hits all of the major muscles of your abdomen, obliques, and back. When Marie was working out with me the other day she commented on my core strength, and I told her that I incorporate core strengthening into all of my workouts. I firmly believe that a strong core helps protect your body, and is the foundation of all of your strength. 

As a runner it is imperative that I maintain core strength so that my body can hold proper alignment during my runs. This doesn't just help with speed, it also helps prevent injury. If you run and your alignment is off due to weak core muscles you are putting excess pressure on your back and knees. However, if you are able to maintain proper alignment running strengthens your back and knees. (I apologize if you have already heard/read me say some version of this same statement. I repeat it because it's important.)

Core strength is also a requirement for safe weight lifting for the same reasons. So, let's get to the Core of the Matter and workout! :)

Melissa





Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment. 

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum. 

or

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)