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Hi Everyone!

It’s the start to a brand new week! Today’s workout is comprised of three parts, and will take 40-Minutes to complete the full workout.

If you don’t have time to complete the full 40-Minute workout, you can find the videos broken down by section here:

Jump Rope Workout
10 Minute Stability Ball Workout
20 Minute HIIT Workout

Remember, it’s okay to modify the workouts to fit your needs and your schedule. The most important thing is getting in consistent workouts and challenging yourself to push hard enough that the workout is a challenge for you.

Challenge yourself to use proper form throughout the workout. This set will work every part of your body, while providing a fantastic fat burn.

Yesterday I had the chance to speak at a Woman’s Health & Wellness Event. It was a wonderful event, and I met a lot of women from all different walks of life and talked about Sculpting a Fit Lifestyle. I got a chance to talk about fitness across the lifespan (as an Occupational Therapist I work primarily with elderly people, and I see the direct impact of health choices as people age). I want to give each and every one of you a big High Five & Pat on the Back for showing up here today to workout. You are making a choice that is going to impact you in a positive way throughout your life. Keep making these healthy choices. <3

29.5 Weeks Pregnant

Have fun today!
Melissa

PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. 

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope (or do rope less jumping)

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.