I hope you're ready for a tummy toning workout, because this one is tough! This workout uses all of the muscles of your core, and will help sculpt your abs. I planned on pairing this one with a run, but we are still moving into our new house, and the timing just didn't work out yesterday.
We still have no internet connection, but I am hoping that get resolved today! We are continuing to get settled into our new home. I didn't have my lights here yet, so if the video gets a bit dark at times I apologize.
I hope you enjoy the new space! :)
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.
1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)
i need some exercises that i can do in a period of time to get the shspe u have <> thaaaanks :)
ReplyDeleteFollowing some of your workouts and healthy diet/recipes for 2 weeks now ... So far lost 7 lbs. My goal is 120-125 lbs (I'm 146 lbs now) & 17-18% body fat (25% now). I'll share some before & after pics in a month time!
ReplyDeleteThank you for the amazing workouts & healthy food ideas, Melissa!
I never comment on blogs, but I told myself today was the day! I have been doing your workouts every day for the past 3 months (following your bikini ready workouts) and FINISHED today! I just feel so grateful for all you do--you are so inspirational and motivating--you're my "online workout buddy"! I have been sending all of my friends to your website when they ask me what I've been doing! I am 37 with 5 kids and for the first time in my LIFE I have visible abs. I have always been a runner, but not until I incorporated your workouts have I seen real results. My husband and I thank you!! :-) I'm excited to keep going with your other monthly workout plans....
ReplyDeleteHi Sarah Pearl,
DeleteI enjoy running as well. I have 2 kids & I'm trying to do Melissa's workouts 3x a week. My problem area is the tummy. I can relate to you because with kids there is not enough time for me to workout. I'm glad that you can find the time to exercise. What is your schedule? Do you run & do a workout or just do the workouts w/out running? I'm trying to find a schedule that can work for me. Sometimes i do not have the time to do both (running & workouts). For this reason, I'm asking you if you just do the workouts & still get the results that you got. Do you do abs workouts only or you do a mix workouts? Sorry, if I'm too nosy & for asking many questions. Thank you & keep up the good work!!!
Mar.
Sarah-
DeleteThat is so fantastic!!! I'm glad you're seeing the results of all of your hard work! :)
Fit looks good at any age, and to get those results with 5 kids is inspiring. Thank you so much for sharing your success!
Hi Mar,
ReplyDeleteEven though I have been an avid runner ever since having kids, last winter I had an injury and had to find other alternatives to running. I was going to the gym, but found that to be hard to schedule. Then I found bender fitness! I also changed my diet to less sugar and more fresh foods. So the results I got were from doing a bender workout every day, 6 days a week, sometimes 2 rounds if I had the time. :-) I didn't run because of my knees and honestly, now I enjoy these workouts so much, I don't have the motivation to go back to running (although I probably will because all of my friends do it.) When I started, I could hardly do 5 regular pushups and couldn't hold a plank without shaking. Yesterday I held a plank for 2 minutes and did 20 walking pushups--it is so empowering and if I can do it, anyone can!!
OMG!! thank you so much, just like Melissa you are an inspiration for many moms like me. I will continue to do the workouts even if don't have the time to run. Now I know that I can have results as well. Thank u & keep up the good wORK!!!!
ReplyDeleteMar :)