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Hi Everyone!

Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. 

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights. 

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. 

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness 

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps