Mix It Up Workout

Hi Everyone!

Tonight's workout was fun! Plus you guys get a bonus workout, my audition video for Women's Health Magazine's Next Fitness Star Contest. Both workout videos and breakdowns are below. 

Tonight I did a full body workout to provide all over toning and body sculpting. I incorporated dynamic movements to keep my heart rate elevated during the workout. I did each workout once. 

I followed this workout with 30 minutes of cardio on the treadmill. 

I hope you guys enjoy the workout. Don't forget, getting enough sleep is just as important as getting in a good workout! Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Jump Squat
2. Dive Bomber
3. Lunge Jump
4. Side Step Plank
5. Hip Lift
6. Side Plank Elbow Tap (right)
7. Side Plank Elbow Tap (left)
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Plank Crunch


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Repeat 1-3X

1. Burpee
2. Temple Tap Abs
3. Prone Heel Tap
4. Heel Tap Plank
5. Rotating Extended Situp
6. Warrior 3 Tap

Fitness Transformation Workout 5

Hi Everyone!

The workout video and breakdown are posted below. Josh joined me for another workout. We are going to start amping up his workouts a bit more now that he is developing some more strength and endurance. 

Prior to this workout Josh walked on the treadmill for 25 minutes. 

This workout is full body toning workout, that also focuses on building your cardiovascular endurance. We are building and varying the workouts, so that as Josh adds this into the rotation with the other workouts we have done his body is continually challenged in new ways. 

Enjoy!

Melissa

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

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Flab-U-Less Arms and Abs

Hi Everyone,

Tonight's workout is focused on getting Flab-U-Less Arms and Abs (video and breakdown below). I found it challenging, and my arms were a bit shaky by the end of the workout. 

I followed the workout by 30 minutes on the treadmill. I have been focusing on re-incorporating cardio back into my routine. When it is warm outside I want to get out and run, but cold weather just doesn't have the same effect on me. My energy has been better since I have re-focused on my workouts, and eating a more wholesome diet. I have also picked a date for my first NPC competition, so that's a great motivator for me. 

I hope you guys enjoy tonight's workout! See you tomorrow with a new one. :)

Melissa

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

Repeat 1-3X

1. Mountain Climber Pushups
2. Temple Tap Abs
3. Lunge Curl (right)
4. Situp Tap
5. Lunge Curl (left)
6. Stability Ball Chest Fly
7. Weighted Heel Tap Abs
8. Reverse Plank Step Out
9. Tricep Extension
10. 3 Part Abs

10 Minute Fat Burn

Hi Everyone!

One round of today's workout takes on 10 minutes. Of course you can repeat it if you are looking for a longer/more intense workout. Research has suggested that 20 minutes is the optimal duration for interval workouts. 

I followed this workout with 30 minutes of cardio on the treadmill. I felt great during my workout today. 

I tried a delicious recipe from The Gracious Pantry for a clean version of coffee creamer today. French Vanilla Coffee Creamer is something I absolutely love, so when I found a clean recipe I knew I had to try it. You can check out the recipe here: Clean Eating Soy Coffee Creamer I used coconut almond milk instead of soy (it was what I had on hand), and it was delicious! I was able to find Xantham Gum in the Gluten Free section of Walmart, although it is optional in the recipe. 

I hope you guys enjoy the workout!
Melissa



All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. *Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point. 

1. Burpee
2. Bicycle V-Up
3. Warrior 3 Tap (right)
4. Warrior 3 Tap (left)
5. Rotating Side Crunch
6. Russian Kicks
7. Russian Twist
8. 1 Leg Hip Press (right)
9. 1 Leg Hip Press (left)
10. High Knees

Repeat 1-3X

15 Minute Home Workout

Hi Everyone,

This was my workout last night. I went through this once, and then followed it with a 3 mile run on the treadmill, and 10 minutes walking to cool down. We had another snow storm last night, so it felt great to stay inside and get warm and sweaty! 

I am also focusing on spending more time stretching. Flexibility helps decrease your risk of injury, and promotes appropriate postural alignment. I have noticed that my left hip flexor is a bit tight, and that can have a negative impact on your posture. That means you should expect some more yoga flows in the near future. 

I hope you guys enjoy this quick, full body workout. It's a fun one! If you have time you can repeat it a few times to increase the workout intensity!

Melissa

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

Repeat 1-3X

1. Side Frogger
2. Narrow Stance Squat
3. Angel Abs
4. Side Step Up Kick (right)
5. Side Step Up Kick (left)
6. Balanced Bicycle
7. 3 Point Side Tap (right)
8. 3 Point Side Tap (left)
9. Plank Lift

Full Body Shaping Home Workout

Hi Everyone!

Today's workout breakdown and video are both below. 

Tonight's workout was tough on me! I came home excited and ready for a great workout, but I decided to eat an early dinner first. After dinner I sat on the couch for a minute and fell asleep. When I woke up the last thing I felt like doing was working out. It was very frustrating given my motivation earlier in the day. 

Jesse was a great supporter for me tonight, and really helped me get on track and get the workout in. It helps to have people around you who know your goals to help keep you on track. 

Since I have decided to do my first NPC competition I am also using that for motivation, and focusing a bit more on nutrition. I got in my vitamins this morning (Alkalinity Fuel from Total Nutrition Mansfield). I have been posting pictures of some of my meals on Instagram, and this weekend I will be writing more about what I eat. 

I hope you guys enjoy the workout!

Melissa

PS Check out www.facebook.com/Affitnity or www.Affitnity.com for fabulous workout clothes!

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

1. Sideways Burpee Row
2. Side Plank Reach (right)
3. Side Plank Reach (left)
4. Heel Tap Hip Lift
5. Warrior Lunge Hop (alternating)
6. Prone Heel Tap to V-Up
7. Temple Tap Abs
8. Hamstring Ball Lift
9. Ball Pull Pushup

Fitness Transformation: Workout 4 Interval Fat Burner

Hi Everyone!

The workout video and breakdown are both below. :) Josh is back for another workout as he continues his fitness transformation. I am already seeing improvements in his endurance! As soon as he was done with this workout he walked on the treadmill for 15 minutes. 

He has been working out every other day, repeating workout 1-3 in the Fitness Transformation series we have been doing. This was his first interval workout, and it provided the perfect challenge, but Josh pushed though it! 

I am getting really excited to repeat the fit test so Josh can see how much he has improved. 

I hope you guys enjoy the workout! 

I will see you tomorrow with a brand new one. 

Melissa

All Levels: Max reps during each 20 second interval, 10 seconds of rest between exercises

1. Squat Jump
2. Side Plank Lift (right)
3. Side Plank Lift (left)
4. High Knees
5. V-Up
6. Frogger
7. Lunge Kick (right)
8. Lunge Kick (left)

Repeat 1-3X

Home Workout for a Tight Body

Hi Everyone!

The workout video, and breakdown are below. I feel great after going through today's workout. I only had time to go through it once this morning, but I am planning on repeating it 1-2X before I take my shower tonight. I love short workouts like this because you can fit them in whenever you have time. Remember, one time through is better than not doing anything at all!

No equipment is necessary for this workout, but I did incorporate exercises that you can add weights to if you are looking to increase the challenge. 

This is a full body workout, focused on all over shaping and toning. I hope you guys enjoy the workout!

See you soon,

Melissa

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

1. Jumping Jacks (timed)
2. Decline Spiderman
3. Extended Hip Lift
4. Mountain Climber (timed)
5. Squatting Leg Lift (right)
6. Squatting Leg Lift (left)
7. High Knees (timed)
8. Knee Drop/Chest Press Plank
9. Lunge Jump
10. Sumo Pushup

Repeat 1-3X

Setting Goals for Success: Fitness and Life

Hi Everyone!

I have mentioned in previous posts that I have several goals for this year. As the New Year started I found myself thinking of some of the things I would like to see happen in 2013. I am a firm believer in "putting ideas out in the world." By that I mean, if you can't imagine the possibility, you can't make it happen. Write it down somewhere, tell someone, make a mental note...all of these are ways of putting your ideas out into the world. 

I believe in setting many small goals along the way to your big goals. If you understand (and celebrate!) all the stepping stones that lead to your goal you are much more likely to succeed. 

If you are following Josh's journey in my Fitness Transformation Workout Series, you know that I had Josh start with a fit test. One of the goals I have set for him is to improve his number of reps when we repeat the fit test. He has also set goals like "drop a pants size, wear a medium shirt" and more. You can set a goal to touch your toes, or walk up a flight of stairs without getting winded. All of these "small" steps are big accomplishments on the way to your goal. 

These are the same techniques that I use to achieve goals that I set for myself. If you want an example check out Running Made Me Cry...How I Became a Runner. 

If you set goals solely for the long term you may be setting yourself up for failure. For example, if your long term goal is to lose 60 pounds, and you have "only" lost 5 pounds you might feel like you will never accomplish your goal. 

First, reality check. If you are exercising and putting on muscle while you lose weight a 5 pound weight difference can be MAJOR. Look at this photo:

5 pounds of fat vs. 5 pounds of muscle.

That 5 pounds is an accomplishment to be proud of! Especially if you are gaining lean muscle mass, as you lose fat. The scale might not change as quickly as it would on a crash diet, but your body composition and metabolism are making major positive changes. The physical results from crash dieting cause negative effects in the long term, and damage your metabolism. Slow weight loss is preferable because that typically means you are losing fat instead of muscle. Crash dieting generally decreases your lean muscle mass, and increases your body fat percentage. 

Take a look at the picture above. If you lose 5 pounds of muscle on a crash diet you are damaging your health, increasing the percentage of fat on your body, and decreasing your level of fitness. 

Some of my fitness goals for this year:

1. Compete in a Fitness Competition

2. Share more about my eating habits

3. Share more recipes

4. Eat less processed foods

5. Set a new 5K PR (personal record)

6. Improve my Flying Pigeon Yoga Pose

7. Write a book with my best friend

8. Set a new PR for pullups

9. Try a new fitness class

10. Spend more time outside (rock climbing, hiking, running, etc)

Those are just a few of my goals, but I hope to be able to share my successes with these goals along the way. I'd love to hear about your goals and successes, so comment here or leave me a message on my facebook page: Melissa Bender Fitness

Thanks for helping to motivate me to continue my journey for a fit, happy and healthy life! I hope I can return the favor. :)

Melissa

Full Body Home Workout

Beginner: 10 reps
Intermediate 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Pushup Rows
2. Temple Tap Abs
3. Chest Press Hip Press
4. Butt Lift
5. Chest Lift on Ball
6. Mountain Steppers
7. Prone Heel Taps
8. Side Step Up (right)(with or without weight)
9. Side Step Up (left)
10. Plank Hip Lift

Hi Everyone!

Tonight's workout is fun! I enjoyed switching up the challenge by incorporating some dumbbells into the workout. I only went through this once tonight, but I look forward to repeating it. 

I also got in a 3.6 mile run outside today with Jesse. It was cold, but it felt great to run outside. 

Tomorrow I will be posting about some of the goals that I have set for myself this year, so be sure to check back for that. I will also be sharing more of my meals and recipes. :)

Have a great night, and enjoy the workout!
Melissa

Abs on Fire Home Workout

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Repeat 1-3X

1. Mountain Climber

2. Leg/Hip Lift

3. High Knees Toe Tap

4. Ab Angel

5. Mountain Climber

6. Tricep Leg Lift

7. High Knees Toe Tap

8. Russian Twist

9. Mountain Climber

10. Rotating Side Plank Leg Lift

Hi Everyone!

Tonight's workout is focused on the core. Sometimes in winter it's easy to forget to work your midsection. Bulky sweaters just don't seem to provide the same motivation as a swim suit. 

Having a strong core is important year round. Your core supports your spine, impacts your balance, and helps maintain the alignment of your hips. If your core is weak your entire body is impacted. 

This workout combines cardio intervals to maximize your fat burn, with strength training movements to work all of the muscles in your core. To reveal your abs it's important to combine both aspects (cardio and strength) during your workout. 

Enjoy!

Melissa

HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Hi Everyone!

Tonight's workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it's intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward. 

After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout. 

I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. 

Have a wonderful night, and enjoy the workout!
Melissa

*If you love the outfit check out www.Affitnity.com and like their facebook page: www.facebook.com/Affitnity.  You can get 15% off your total order with the code BenderFitness at checkout. 

Fitness Transformation: Workout 3

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

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

Hi Everyone!

Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today's workout. He followed this workout with 20 minutes of walking on the treadmill. 

Josh's workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it. 

These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury. 

Enjoy the workout, and thanks for supporting Josh in his journey! 

Melissa

PS I just joined instagram! If you're on there follow be at www.instagram.com/BenderFitness

Karissa's 3 Week Progress Pictures!

Hi Everyone!

One of my absolute favorite things about my blog, is getting the chance to see people's progress pictures and hear their success stories!

Karissa sent me a great message, sharing her story and her photos. Karissa has lost over 5 kg (about 11 pounds) over the course of three weeks by incorporating my workouts. 

In the first picture (Week 0) Karissa had already been doing running and walking. She had some results, and noticed that her stomach got smaller. For the photos in weeks 1 and 2 she started following my workouts, and got the amazing results you see above! 

I want to thank Karissa for sharing her photos. It is inspiring to see someone set a goal, work hard, and achieve what they are working for. She made the effort, and the outcome speaks for it's self! She looks stronger, more toned, and more fit. 

Congratulations Karissa! Your hard work has paid off! :)

Quick Fit: Full Body Workout

Hi Everyone,

This is the full body workout I did last night. The breakdown and video are both below. It's a quick workout, but if you have more time you can repeat it! 

Tonight Jesse and I went for a run outside. It is over 50 degrees out, and that is super warm for January so we wanted to take advantage of it. 

Josh is on track with his Fitness Transformation workouts. I created a third workout for him, which I will be sharing with everyone. Tonight he is repeating Workout 1. Thank you to everyone who is being so supportive of his journey. I think it's a huge help to know that there are people out there who are rooting for your success. :)

I hope you all have a wonderful evening, and enjoy the workout!
Melissa

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

Repeat 1-3X

1. Lunge Lift Off (right)
2. Lunge Lift Off (left)
3. Angel Abs
4. 1 Leg Hip Thrust (right)
5. 1 Leg Hip Thrust (left)
6. Butt Lifts
7. Side Plank Drop Tap (right)
8. Side Plank Drop Tap (left)
9. Mountain Climbers
10. Situp Tap

Booty Bump Workout

Hi Everyone,

This was part of my workout last night. I had a fun workout planned for today, but unfortunately I have to delay it until tomorrow. I did get in a 3.5 mile run outside today. It was in the high 40s here, and there was sunshine, so I had to take advantage of the weather. 

Sunshine makes me feel more appreciative of running outside. Also, it was nice not to have to run through 6-7 inches of snow. Most of my run was done on solid ground! 

For this workout I utilized weights. It was nice to change the type of challenge I was engaging in for my workout. Yesterday I also shared Josh's first workout video: Fitness Transformation: Workout 2

Josh did a really great job, and I gave him a new workout to do today, which I will be sharing later. 

Enjoy the workout,

Melissa

Beginner: 8 reps
Intermediate: 10 reps
Advanced 12-15 reps

1. Squat
2. Bulgarian Split Squat (right)
3. Bulgarian Split Squat (left)
4. Good Morning
5. Curtsy Lunge (right)
6. Curtsy Lunge (left)
7. Romanian Deadlift

Repeat 1-3X

*I followed this workout with 3 miles on the treadmill. I did intervals, and the entire run took me 23 minutes, and 30 seconds. 

Fitness Transformation: Workout 2

Hi Everyone!

Today I had a very special guest join me for a workout: my brother-in-law, Josh. We did a full body workout, and he finished with 20 minutes on the treadmill of running and walking. The workout video is below, and is the second workout I have created for Josh. 

Below, is a quick interview with Josh, talking about his goals, and what he would like to achieve with his workouts. I love the goals that he set, and I know that he will be able to achieve them. 

I am really excited to be a part of Josh's Fitness Transformation, and I'm glad he is willing to share it with everyone here. :) 

I hope you all enjoy the workout, and thanks for giving Josh support to achieve his goals!
Melissa



Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Tummy Toning Fat Burn

*Workout Video and Breakdown Below

Hi Everyone!

Who is up for some tummy time? Everyone wants a strong core, and sexy abs. This workout will definitely challenge every part of your core. Say goodbye to love handles and muffin tops, and hello to a tight, toned stomach. 

When working the core it's important to strengthen all of the muscles of your abdomen, while simultaneously burning any fat that is hiding your abs. This workout incorporates moves that tone your muscles, and challenge your cardiovascular system at the same time. 

I went through this workout twice, and followed it with 2 miles on the treadmill to add some extra cardio to my day. November and December were difficult for me to get in my normal workouts and eating habits, and I was super tired. Now that I started getting my workouts back on track my energy level, and eating habits have followed. 

I often find that the more consistent my workouts are, the more healthy the rest of my choices are as well. Working out can make you more aware of what your body needs. Be sure to listen!

Enjoy the workout,

Melissa

PS Love the outfit? Check out www.Affitnity.com and like them on Facebook.  You can get 15% off your total order with the code: BenderFitness at checkout. 



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

Repeat 1-3X

1. Boat Tap
2. Frogger (timed)
3. Leg Circle Situps
4. Plank Jump (timed)
5. Reverse Double Situp
6. Plank Jack (timed)
7. Oblique Leg Raise (right)
8. Oblique Leg Raise (left)
9. Cheek to Cheek Plank (timed)
10. Superman Crunch Twist

Lower Body Fat Blaster

Hi Everyone,

Today's workout video and breakdown is below. Today's workout focuses on the lower body, and burning fat. It will help keep your heart rate high throughout to increase your fat burning. 

When working your lower body it's important to work your muscles from a variety of angles. This will help strengthen all of the muscles that support your hips, and help maintain your spinal alignment. 

Jesse and I also did a nice long run outside today. It was less snowy than our run on Friday, but it was still challenging. We ran 6.69 miles. It's harder for me to get motivated to run outside in the winter, but Jesse and my family got me some great (warm!) gear for running outside. 

I hope you all enjoy today's workout! See you tomorrow!
Melissa

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

Repeat 1-3X

1. Side Jump Squat
2. Plank Hydrant (right)
3. Lunge Jump
4. Plank Hydrant (left)
5. Curtsy Lunge Kick (right)
6. High Knees
7. Curtsy Lunge Kick (left)
8. Step Up Kick Back (right)
9. Warrior Row (right)
10. Step Up Kick Back (left)
11. Warrior Row (left)

Fitness Transformation: Workout 1

Fitness Transformation: Workout 1

Hi Everyone,

This is the first workout I have created for my Fitness Transformation workout series. I created this workout plan for my brother in law, Josh, who is just starting out on his fitness/weight loss journey. I had him complete the Fit Test to help measure his starting point and his progress as he completes my workout plan. 

This workout plan is suitable for all fitness levels. By increasing the reps and rounds you increase the intensity of the workout. The focus is on full body exercises that will create strength, endurance, and all over body sculpting. 

The focus of these workouts should always be on form. As you grow stronger and gain endurance you want to move from one exercise to the next as quickly as possible. 

Josh is really excited to share his journey and progress with you. We have developed several goals for Josh along the way. His long term goal is to lose approximately 60 pounds. Short term goals are to improve his level of fitness and number of reps on the fit test, drop a pants size, drop a shirt size, and improve his cardiovascular endurance. 

Josh is also working on making sustainable changes to his diet, and incorporating healthier eating choices. 

I hope you all enjoy this workout!
Melissa 

Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

Fit Test 2013

Hi Everyone,

The video and breakdown for my fit test are below. I mentioned in a previous post that I am developing a workout plan for my brother in law, Josh, who is just starting out on his fitness journey. 

He has agreed to share his journey and transformation on my blog, so I will be sharing the workouts he is doing, updates on his progress, and he will be joining me for some videos. 

To get started I had him complete a "Fit Test" to see where he is at right now. This way we have a direct measure of his fitness to compare to. When starting a fitness and weight loss plan I think it's very important to measure your success in multiple ways, instead of just focusing on the number on the scale. 

With the fitness test you can take breaks in between exercises to catch your breath. You can repeat this test periodically as you gain strength and endurance to see your improvements. 

At some point I will also film myself going through the fit test at "full speed" where I am not explaining exercises so you guys can see my progression as well. I didn't go through this full out because I wanted to show how the exercises are done for anyone who is just starting out. Also, I have been sharing my workouts here and on youtube for 15 months now so I don't want anyone who is just starting to compare their fitness level to mine. 

Enjoy, and good luck on your journey!

Melissa

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed. 

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

Full Body Shaping: Home Workout

 Hi Everyone,

The workout video and breakdown are posted below. Tonight's workout will help shape your entire body. It should get your heart rate up, and your blood pumping. The exercises are designed to help tone and tighten your entire body. It's a fun challenge. 

Tonight I also did a "Fit Test" with my brother in law. He has made a resolution to make some healthy lifestyle changes, and improve his health and fitness this year. He is going to be sharing his journey to lose weight. 

Today we did timed exercises to get a baseline and see what he can do so we can set goals from there. He will be joining me in some of my workouts videos, as well as talking about his goals. I am so excited to help him achieve each one of his targets. He did great today, and pushed through my fitness test even when he was exhausted.

Stay tuned because I have some fun ideas for this year!
Melissa

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

1. Lunge Jump
2. Temple Tap Leg Raise
3. High Knees (30, 45, or 60 seconds timed)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Pop Up
7. Squat Chop
8. Extended Plank
9. Bicycle Abs
10. Plank Crunch

Full Body Fitness Makeover: Happy New Year!

Hi Everyone!

Happy New Year! I am going into 2013 full speed ahead, with plenty of goals and a bit long "to do" list of things I want to achieve this year. I will be sharing my goals with you guys in a post later today. :) 

Today's workout video and breakdown is posted below. It's a tough full body workout. I went through it once and then ran 2 miles on the treadmill. I am planning on going through it one more time tonight before I take my shower this evening. 

This workout is challenging. It's a full body workout that will get your heart rate up and help you burn fat. I tried to move quickly between exercises to maximize the benefits to my metabolism. It's a great one for all over toning, body sculpting, and fat burning. It took me 18 minutes to go through it one time. 

I hope you guys enjoy the workout! I would love to hear what your resolutions are so feel free to leave a comment here, or on my facebook page. 

Have a great start to the year!

Melissa

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

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)