30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

Hi Everyone! 

It's Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. :) 

Today's workout is all about the lower body. 

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well. 

This workout combines plyometric movements and strength training moves in a HIIT format. It's a great workout for burning fat and building lean muscles. 

I hope you enjoy the workout! 
Melissa

PS Don't forget to check in on Facebook, Twitter and/or Instagram. :)



10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

30 Day Challenge: Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minu...

Hi Everyone!

This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core. 

I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio. 

If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals? 

I hope you enjoy today's workout! Don't forget to check in: Facebook, Instagram, Twitter. 

Melissa

PS I also got in a 4 mile run today. I haven't had much time left lately so I haven't been running, and it felt great to get moving again. :)




15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees). 

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

Hi Everyone!

This is Day 26 of the 30 Day Workout Challenge! This is a full body HIIT workout. One round takes 15 minutes, and it can be repeated. 

We are ending the year strong with the 30 Day Challenge, but I want to begin the New Year the same way! One of the goals of the 30 day challenge was to build consistency with your workouts, and create a healthy habit that you can maintain. Lets bring those healthy habits into the New Year. 

I will be doing two challenges to start the upcoming year off strong! The first will be an exercise challenge similar to this one, and the second will be a cardio challenge. You can choose to participate in one or both! 

For all of the runners out there the cardio challenge will be based on hitting a goal number of miles during the month. For non-runners the goal will be based on minutes. I highly recommend getting a notebook or calendar, or even keeping notes on your phone in order to keep track of your workouts throughout the month. 

If one of your goals is to lose weight or lose inches take your measurements and some before photos at the start of the challenge, and again at the end of the challenge. With consistency and healthy food choices you will be amazed at what you are able to achieve in a month! I would love to see your progress so feel free to share your results with me!

Enjoy today's workout and don't forget to check in on Facebook, Instagram, and/or Twitter! 

Melissa

PS I got a brand new competition suit for Christmas, so January is also the kick start to my brand new NPC Competition prep. If you are completing my last 12 week program, or joining me for this one I want to see your results!



10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

30 Day Workout Challenge: Day 25: Kickin' Cardio Fat Blast (15 Minute HIIT)

Hi Everyone!

This is Day 25 of the 30 Day Workout Challenge! Today's workout is a quick, 15 minute HIIT. You should have no problems building up a sweat with this cardio routine. It's a great fat burner, and it can be repeated if you have the time and motivation. :) 

Only five more workouts left for this challenge, but I am planning a new challenge for January. Let's help each other stick to our New Year's Resolutions. If you followed the challenge this month you have already established great habits. Consistency, is more important than "Going Hard" just a couple of times per month and then being unable to work out because you are sore. You can get results in as little as 15 minutes per day. 

Let's keep our good habits going strong to start of the new year, and maybe even create some new healthy habits. :)

Have a great night, and enjoy the workout!

Melissa

Don't forget to check in and let me know how you're doing, and if you're keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Intervals

Repeat 1-3X

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

30 Day Challenge: Day 24: Full Body Sweat 15 Minute HIIT

Hi Everyone!

This is Day 24 of the 30 Day Workout Challenge! Thanks for sticking with me! 

Today's workouts is a full body workout routine. One round takes 15 minutes (Jesse and I have tons of holiday fun going on so it was only one round for me today). For this workout all you need is your body and a chair, step, or sturdy surface to step up on. 

Full body workouts are my favorite. A lot of research has supported the idea that multi-joint movements like you can find in this workout maximize the impact of your workout. Full body routines like this one can also support full body health, muscular balance and strength without over-training. 

Interval style workouts allow you to work at your own pace. If you keep track of your reps (a workout notebook comes in handy for this, or a note on your phone) you will be able to see the progression of your strength when you repeat this workout on a future date. Remember, go at your own pace. It should be challenging for you! Challenge creates strength, change and results. 

Enjoy the workout! I will see you tomorrow for Day 25!
Melissa


Don't forget to check in and let me know how you're doing, and if you're keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank 
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left) 

30 Day Challenge: Day 23: Core Galore 16 Minute Interval Workout for a T...

Hi Everyone! 

This is workout #23 of the 30 Day Workout Challenge! One round takes 16 minutes, and it's a great challenge! I really felt the burn during this one. 

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees. 

Often people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength. 

I hope you all enjoy the workout!

Melissa

Don't forget to check in and let me know how you're doing, and if you're keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary ...

Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. :)

Today's workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don't need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout. 

I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I'm not so sleepy. I am typically off on Sunday's, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn't willing to miss a day of the 30 Day Challenge. It's nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. :) 

Enjoy the workout!
Melissa



10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

30 Day Challenge: Day 21: Low Impact Lower Body Workout

Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don't let the lack of plyometrics fool you this is still a challenging workout. :)

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling. 

Enjoy the workout! 

Melissa

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

30 Day Challenge: Day 20: Belly Fat Banisher Ab and Fat Burn HIIT (15 Minutes)

Hi Everyone!

This is Day 20 of the 30 Day Workout Challenge! This workout is focused on burning fat, and toning the mid-section. One round takes 15 minutes, and can be repeated. 

I followed this up with a 1 mile walk on the treadmill. I was feeling a little bit tired today, so I listened to my body and kept the total workout a little bit lighter.  I felt great after getting in some exercise, and my energy improved a lot. 

I have really enjoyed jumping rope lately so I chose that for my cardio bursts today. Other options include: high knees, mountain climbers, froggers, jumping jacks and jump squats. Varying the cardio bursts will change the intensity of the challenge. 

Enjoy the workout! I'll see you tomorrow for Day 21!

Melissa

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

30 Day Challenge: Day 19: Dumbbell Interval Sculpt

Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don't be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister's Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!
Melissa




10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

Hi Everyone!

It's Day 18 of the 30 Day Workout Challenge! Today is also Jesse's 30th Birthday! :) 

This workout was great! I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through. 

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. 

I hope everyone enjoys today's challenge. Don't forget to check in after you get in your workout for the day: Facebook, Instagram, Twitter. 

We are off for more birthday celebrations!
Melissa



45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

30 Day Challenge: Day 17: Yoga Stretch and Recovery

Hi Everyone!

This is Day 17 of the 30 Day Workout Challenge. :)

This is an active recovery workout to stretch out the entire body, get the blood flowing to any tight muscles, and help remove any lactic acid build up from your body. This yoga flow takes 20 minutes. 

Yoga is amazing, because when you finish a yoga flow your body has a different kind of energy than it does when you finish a high intensity workout. If you are trying both today compare how you feel after each one. Additionally, research has shown that yoga increases your body awareness and decreases over eating. The theory is that as you raise awareness of your body you are able to more accurately interpret hunger signals vs boredom. 

I also got in a 3 mile run, so I am attaching a HIIT Cardio Workout video as well.  

I hope you all enjoy the Day 17 workout! I am late getting this posted, so Day 18 will be posted this afternoon. :)

Melissa

PS Keep Checking In! Facebook, Instagram, Twitter. 

15 Minute High Intensity Home Cardio Workout

30 Day Challenge: Day 16: 15 Minute Body Toning Workout (HIIT)

Hi Everyone!

Sorry for getting this posted late! This was my workout last night. My sister and niece came to visit me so I got in a late workout yesterday. I didn't miss my workout! This is Workout Day 16 of the 30 Day Challenge. 

This is a full body workout, and you will definitely work up a sweat! I alternated cardio moves with strength building exercises and completed the workout in 10/50 second intervals. The pacing of this workout helps to maximize calories/fat burned during the workout, while increasing your strength and endurance. 

I went through this workout once. I wanted to repeat it, but I didn't have enough time last night. It can be repeated up to 3X if you have the time, motivation and energy! :)

The check-ins are still going strong, and I have started receiving some great progress pictures! Don't forget to check in. It makes you more likely to stick with the challenge. You can check in on Facebook, Instagram or Twitter. 

Enjoy the workout!
Melissa

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

30 Day Challenge: Day 15: Burpee Body Burn HIIT: 19 Minutes

Hi Everyone!

Today's workout was intense! It's day 15 of the 30 Day Workout Challenge, and I wanted to go hard. :) This workout will get your entire body working on high, with major fat burning. 

Prior to this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine! 

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn. 

I hope you all enjoy today's workout! Keep checking in for the 30 Day challenge: Facebook, Instagram, Twitter. 

Melissa

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

30 Day Challenge: Day 14: Tight Booty, Toned Abs

Hi Everyone!

This post should have gone up yesterday! Sorry for the delay on Day 15 of the 30 Day Exercise Challenge. Today's workout video is below. 

I threw Jesse a birthday party yesterday to celebrate his 30th birthday (which is coming up on Wednesday). I planned on filming a new workout before everyone arrived, but some of our friends came an hour early so they could have more time to spend with us. We had people over from 2 PM until 2 AM, so I decided to take an active rest day. 

An active rest day is a great way of still getting in some physical activity/exercise, while also allowing your body to rest. Walking or jogging are great options for active rest days. I was on my feet from 9 AM on yesterday: cooking, helping to carry up tables, and then entertaining. 

I have attached an older workout video below for those of you looking for something new to try, and there will be a new workout today. 

Enjoy!

Melissa

PS Don't forget to check in on Facebook, Instagram and Twitter!

Tight Booty, Toned Abs

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

30 Day Challenge: Day 13: Core and Cardio

Hi Everyone!

This is day 13 of my 30 Day exercise challenge! I apologize for getting the breakdown posted a day late. I had a very busy day yesterday, so I didn't get to workout and film this video until 11 pm. 

Jesse's birthday party is today, and I had a lot of last minute shopping to do, and I had to pick up a very special cake for him. :) I will share pictures later. 

One round of this workout takes 15 minutes. I alternated jump roping with core strengthening moves. Jumping Rope is a great cardiovascular exercise, with wonderful muscle building benefits, and high fat/calorie burn. Jump roping can burn around 11 calories per minute (this can go up or down depending on the effort you are putting into it). 

Remember, your core is more than just looking sexy on the beach, it is the support for every exercise, and every functional move you do in your life. Having a strong core improves your performance in virtually everything you do, and helps prevent injury. 

You guys continue to impress me every day with your #30DayChallenge check-in posts on Facebook, Instagram and Twitter. 

See you later today!

Melissa


10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day. 

Remember, it's never to late to make a healthy change in your life, so if you are just starting the challenge it's okay! 

Today's workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class. 

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow. 

I hope you all enjoy today's workout! See you tomorrow for day 13. :)

Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger