Hi Everyone!
Are you ready to work up a sweat and get in a great workout? One round of today’s workout will take 30-Minutes if you do it interval style as I demonstrate in the video below. I have also included options for repetitions with the workout breakdown.
I went through this workout 1X today Interval Style. I plan on repeating it tonight for repetitions to vary the challenge. This workout includes moves to challenge your muscles in all planes of movement. This helps recruit some of the hard to reach muscles & create muscular balance with all over strengthening.
The cardio bursts incorporated throughout the workout help to maximize your fat burn. I wore my heart rate monitor during this one and burned just over 300-Calories during one round of the workout.
I will be working on posting some of the recipes that were requested on Facebook & instagram. I plan on sharing more healthy eating and meal prep ideas. I placed my first food order through Thrive Market today. You can click on the link to find more information here. I will be reviewing the service after I get my first order.
Have fun with today’s workout!
Melissa
Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
- Curtsy Lunge & Curl-Right
- Curtsy Lunge & Curl-Left
- Down Dog/Dolphin Press
- Sit to Stand Thigh Sculpt-Right
- Sit to Stand Thigh Sculpt-Left
- Side Plank Leg Lift-Right
- Side Plank Leg Lift-Left
- Windshield Wiper Dips
- Lunge Jump Squats
- Down Dog Toe Touch Stretch-Right
- Down Dog Toe Touch Stretch-Left
- Pretzel Lift-Right
- Pretzel Lift-Left
- Squat to Curtsy Lunge Kick-Alternating
- Warrior Deadlift to Row-Right
- Warrior Deadlift to Row-Left
- Side Plank Hold-Right
- Side Plank Hold-Left
- Single Leg Frogger Pushup
- Wood Chopper-Alternating
Repeat 1-2X
Curtsy Lunge Curl: Part 1
Curtsy Lunge Curl: Part 2
Down Dog Dolphin Press: Part 1
Down Dog Dolphin Press: Part 2
Sit to Stand Thigh Sculpt: Part 1
Sit to Stand Thigh Sculpt: Part 2
Sit to Stand Thigh Sculpt: Part 3
Side Plank Leg Lift: Part 1
Side Plank Leg Lift: Part 2
Windshield Wiper Dip: Part 1
Windshield Wiper Dip: Part 2
Windshield Wiper Dip: Part 3
Lunge Jump Squat: Part 1
Lunge Jump Squat: Part 2
Lunge Jump Squat: Part 3
Down Dog Toe Touch Reach: Part 1
Down Dog Toe Touch Reach: Part 2
Pretzel Lift
Squat to Curtsy Lunge Kick: Part 1
Squat to Curtsy Lunge Kick: Part 2
Squat to Curtsy Lunge Kick: Part 3
Warrior Row: Part 1
Warrior Row: Part 2
Side Plank Hold
Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2
Wood Chopper: Part 1
Wood Chopper: Part 2
Looks amazing Melissa! Will try this tomorrow since today is my day off (and i’m extra sore too). I love those full body workouts!
Update, finally done. It was great. I alterned with burpees & bend over rows for the cardio intervals. I know rows aren’t cardio but I love them and need to gain some strenght in my back.
Can’t wait to try this out tomorrow morning!! My goal is to do 2 rounds. 1st round interval style and 2nd round for reps!!! Thank you so much for this!
Fantastic way to start the day! Hits every muscle group! Great job
killer! Loved it!!!!
Going to do this one in a few minutes! Love the inclusion of weights!
Ok, just finished one round! So fun and challenging! Love the push-up variation towards the end. Paired this with a 5 mile run with my kids on bikes
My new favorite!! loved the slight variations on tried and true moves 🙂 thanks melis!!
Completed this as my PM workout…WOW! Thank you for always challenging us!
Enjoyed this cardio work out. Like many others. Great job!!!
Loved every second of it! Challenging and fun, especially after 2 rounds! Good one, Melissa!
Loved it! Did 1 round & im sweating up a storm! Awesome workout! ☺ thank u soooo much!
I loved it !!!!!!! Great Melissa