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Hi everyone,
My personal Bender is going really well. I am very pleased with the results I have had since I started sharing my workouts with you. This should be a fun week. At some point this week I will be sharing a yoga based stretching routine for runners, or anyone with tight muscles. I am also going to include links to some great (and healthy!) recipes, along with the usual fat burning, body shaping workouts.
If you have been following my workouts, and want to share any results or news, please feel free to comment or message me. I have been getting a lot of great feedback, and it’s very motivating for me. I really enjoy helping people, and being able to share my passion for fitness. Anyone can make their life healthier, and the fact that you’re here watching these workouts means that is something you want.
As the holiday’s approach it is especially important to maintain your fitness. So challenge yourself, and make the commitment to go on your own Fitness Bender.
Melissa
PS In between each rep exercise today I did a timed exercise. I used my interval timer, but you can use a stopwatch or oven timer as well. This type of workout is known to burn more fat, and continue to burn calories throughout the day after your workout. So burn off that fat to reveal the awesome abs and butt you are building!
1. Jump rope
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2. Bridge with or without ball
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
3. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
4. Side plank with leg circles (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5. Switch jumps
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
6. Side plank with leg circles (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
7. Squat jumps
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
8. Alternating plank
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
9. Static skips
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
10. Leg lift/bicycle/hip raise
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
11. Burpees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
12. Tricep leg circles
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
13. Russian kicks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
14. Pulse squat
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
15. Mountain climber
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
Melissa, it’s fantastic workout, thank you very much! Tricep leg circles was the most challenging exersice for me (very hard for arms), I was doing it for 10 minutes 🙁
My scores for timed exercises:
1. 178
3. 184
5. 56
7. 32
9. 74
11. 11
13. 92
15. 132.
The whole workout took me 41:05 (advanced level). I really proud of myself for today’s workout, it was so brutal and exciting for me 🙂
That’s awesome!!!! Fantastic reps! You are definitely pushing yourself!
I am very happy to read your comment, Melissa 🙂 It’s so inspiring me, thanks a lot!
Oh wow! I have epic next day burn from this! I love this workout.i went through twice and I felt fantastic after and I still feel great 24hrs later! Good soreness. Your workouts are helping me make gains as I plateaued using another site so I thank you so much!