Hello Everyone,

Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine.

You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go!

I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness.

The Facebook Hacking Saga Continues

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password).

Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers.

When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me.

In Better News:

I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here.

I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves?

I enjoy both styles, but I’m excited to hear your thoughts.

Have fun!

Melissa

More Workouts: https://linktr.ee/BenderFitness

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Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat 
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X