Hi Everyone!
I have a new full body workout for you! You don’t need any equipment, but you will get in a great workout! Remember to push yourself during the exercises. If you are doing this as a HIIT workout try to get in as many reps of each exercise as possible. Always maintain good form. Getting in the full movement with proper form is more beneficial than getting in a higher number of reps with poor form.
I went through this workout twice, and followed it up with a 2 mile easy paced run outside. I was completely exhausted afterwards. It felt good to workout again. My energy and mood improved after working out.
I recently posted a request for Healthy Recipes on my Facebook and Instagram pages, and I got some great responses, so I will be sharing those here soon. I want to organize more healthy meal ideas. A lot of people struggle with the conflicting information available regarding creating (and maintaining) a healthy diet. I will be posting more about that aspect of a healthy lifestyle.
If you have other questions (or comments!) be sure to post them below or on my Facebook page. I am planning another Q & A video soon.
Have fun with today’s workout!
Melissa
PS Fit Fashion is from www.Affitnity.com and you can always get 15% off of your total order with the code BenderFitness at checkout.
Set your interval timer for 16 Rounds of 10/50.
Or complete this workout for Reps:
- Beginner-10 Reps per Exercise
- Intermediate: 15 Reps per Exercise
- Advanced: 20 Reps per Exercise
Repeat 1-3X
- High Knees
- Pushup to Lunge (alternating)
- Jumping Jacks
- Dead Bug Situp
- Surfer Burpee
- Leg Raise/Hip Lift
- Mountain Climber
- Lunge Kick-Right
- Lunge Kick-Left
- Supergirl Pushups (or Plank)
- Tuck Jump
- Kick Back-Right
- Kick Back-Left
- Pendulum Squat
- Wood Chopper-Right
- Wood Chopper-Left
Optional: Pair with 15-30 Minutes of Cardio
High Knees
Pushup to Lunge: Part 1
Pushup to Lunge: Part 2
Jumping Jacks
Dead Bug Situp
Surfer Burpee: Part 1
Surfer Burpee: Part 2
Leg/Hip Lift
Mountain Climber
Lunge Kick: Part 1
Lunge Kick: Part 2
Supergirl Pushup
Tuck Jump
Kick Back
Pendulum Squat: Part 1
Pendulum Squat: Part 2
Wood Chopper: Part 1
Wood Chopper: Part 2
Ready to Repeat the Workout?
Awesome! Can’t wait to try this tom.! 🙂
Hey Melissa,
I read your last post and I am so sorry for your loss. But I’m sure you are strong enough and s
urrounded by great and loving people helping you through this. 🙂
Thank you for that great WO (no equipment yay 🙂 ), I will try it today! I quitted smoking last week, and I’m trying to lose weight and get fit and I am so glad I found your blog! You are amazing! 🙂
I did 1 round – sweat was poring off me – I’d have done 2 rounds but I didn’t have time today. Great workout thanks.
Awesome wo Melissa, I didvthis twice through and will go through your library now to pick another one…so much to choose from it is exciting that at times I can’t decide which one I want to do, will you be posting a schedule this week? I’m so hooked on training with you, by far you are one of my favorite trainers;))
Great workout. After taking a week off due to sickness this was a challenge but I loved every second of it. Can’t wait to do it again and 2 time through the next time. Thanks for all your time and dedication to fitness. I totally appreciate it!! Blessings
Hey Melissa,
I’ve been training for my first half marathon. As I add miles (up to 10 now) my post-run hip pain increases. Some weeks I’m only getting one long run in a week. I’ve been adding a mile a week. Is my once a week regime hindering my recovery?
Are you incorporating any type of stretching? Are you doing only one run per week total, or one long run per week?
If you are not already stretching try these: Post Run Recovery Stretch and How to Use a Foam Roller
Yes, sometimes its only one run a week. My post stretching is all standing up, usual on the side of the road, so I just hurry through them.
Great workout once again! Love working out with you. Best trainer EVER!
One word: Killer! Thanks for that great workout!
2 rounds in
Morning workout done thank you
Ive had 3 kids and am finally starting to get back into working out. Thank you so much for always putting up your killer, amazing workouts! These are perfect for me to do in the morning before all my kids wake up.
Hi melissa,
Thanks you sooo much for ur anazing workouts!!
I ve been lazy lately and really needed to kick some butt!!!!
Thanksssss