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Hi Everyone!

I hope you’re ready for a great workout! This one is an oldie, but a goodie. Jesse and I filmed this workout in 2013 at our old house. I forgot how much you could hear the traffic going by where we used to live! We had no central air, so we had to keep the windows open to keep the air moving in the house.

This routine combines timed cardio bursts, with repetition exercises. You will get the benefit of strength focused moves/challenge along with cardiovascular fat burning. I have the reps broken down based on level below. Choose the amount of reps that will challenge you. Listen to your body, but don’t be afraid to try it at the next level if you can maintain good form on the exercises for the extra reps.

I am still fighting off my cold. I went for a walk today, but that was as much as I wanted to push myself. I wanted to get my blood flowing, without over doing it. Sometimes a little bit of exercise can make you feel so much better.

I still have a new 20-Minute HIIT Boot Camp workout to share with you all & another standing core workout planned.

I hope you enjoy this routine!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

*Cardio options: High Knees, Jump Rope, Jumping Jacks, Mountain Climbers or Burpees

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X