Hi Everyone!
I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.
I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.
Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.
Have fun with this workout!
Melissa
Gambit Loves Workout Time!
*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.
- Sumo Pushup
- Down Dog Hop-Right
- Down Dog Hop-Left
- Side Plank Hip Lift-Right
- Side Plank Hip Lift-Left
- Runner’s Lunge Lift-Right
- Runner’s Lunge Lift-Left
- Balanced Leg Abduction with Rotation-Right
- Balanced Leg Abduction with Rotation-Left
- Standing Frog Hop
- Dips
- Decline Shoulder Tap Pushup
- Walk the Plank
- Tricep Push-up-Right
- Tricep Push-up-Left
Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio
High Knees
Kettle Bell Swing: Part 1
Sumo Push-up
Down Dog Hop: Part 1
Down Dog Hop: Part 2
Side Plank Hip Lift: Part 1
Side Plank Hip Lift: Part 2
Runner’s Lunge Lift: Part 1
Runner’s Lunge Lift: Part 2
Balanced Leg Abduction with Rotation: Part 1
Balanced Leg Abduction with Rotation: Part 2
Frog Hopper: Part 1
Frog Hopper: Part 2
Dip: Part 1
Dip: Part 2
Shoulder Tap Decline Pushup
Shoulder Tap Decline Pushup
Walk the Plank: Part 1
Walk the Plank: Part 2
Walk the Plank: Part 3
Tricep Push-up: Part 1
Tricep Push-up: Part 2
Stay Hydrated & Repeat if you are up to it!
Amazing workout! Really enjoyed this one. 🙂
Awesome workout!!!! It kicked my fanny. Thank you Melissa.
Quick question: What supplements do you use/recommend??
Amazing work out I enjoyed thank you
I’m saving this to my ‘Favorites’! I did one round with kettle bells and one round with jump rope. It has a little bit of everything! LOVE. Thanks for all you do, Melissa! 🙂
That one was awesome! I am following it with your 20 minute Butt Shaper video.
I also wanted to say a BIG “thank you” for the shorter videos you give us. It’s great for people like me who get antsy and feel the urge to “get up and just move” throughout the day! (Besides our normal scheduled workouts, of course!)
AND, thank you for your site. I began my health journey almost 20 years ago when I was maxed out at about 220 lbs with the fleeting idea that maybe, one day, I will feel confident and fit enough to wear a bikini for the first time in my life. I have striven and striven, become frustrated, hit plateaus, struggled with negative body image, faced major depression slumps,and kept going. I’ve been healthy and fit for those last 20ish years, but I still want more. I recently renewed my desire to not only wear a bikini, but also train like a fitness competitor- like you! I decided that if I am going to reach this goal, i MUST pattern my activities after someone who HAS achieved what i so desperately want. That is when I stumbled upon your site a few weeks ago. Somehow, your workouts have struck a deep personal chord in me- I’ve found my soulmate workout. I fully expect to realize one of my top 3 dreams in life and I largely credit YOU, Melissa. Thank you..
Great workout, love the variety & how it hits everything! This paired with a run was a perfect workout. Thanks!
Another GREAT workout… Thank you so much!
Love it!
This was a fun workout Melissa. First round did high knees and second round I used my kettlebell, inland ve the variety of moves you incorporate xox
One of your best, I love cardio sculpt,thanks Melissa!
loved this! thank you Meilssa.