Holy Grail Workout – My Workout Today

Here’s the workout that I completed today.

Workout Recap

I modified this Burn Fat Fast Tabata for my warm-up and cool down today.
Set my timer to 12 rounds 10/20.
Jumping Jacks
Squat Thrusts
High Knees
Modified Push-ups

Onto the workout…instead of 21 rounds, I changed it to 28 rounds.

Spiderman Kick Through: 4.5, 4.5, 5, 4.5
3 Jump Lunges and Kick Out: 8, 9, 10, 8
Toe Touch Burpees: 4, 4, 4, 4
Plank Walk Get Ups: 4, 4, 4, 4
Straight Leg Crunches: 16, 19, 23, 24 (alternated heels on ground every 5 reps)
Low Step Backs with Sandbag: 18, 16, 18, 18
Over Unders: 8, 8, 10, 8

This workout was upper body heavy which is my struggle. Even though my heart didn’t get super high, this was a challenging workout…a great way to continue to build upper body strength.

My proud moment: I could do the Spiderman Kick Throughs!

Workout Stats

Total Workout Time: 46:30
Calories Burned: 446
Max Heart Rate: 162

I’d love for you to share your scores below or let me know what workout you did today. What was your proud moment?

Dragons & Rockets Workout – Rep Challenge

Here’s my workout of the day. It’s FUN and challenging.

Dragons & Rockets Workout Tutorial

Workout Recap

I started with a Tabata to warmup.

Dragon Walks (not jumps)
Rocket Launches (with 40 lb Sandbag)
Superman Power Ups (all with my feet leaving the floor; most with my hands too)
1 Leg Burpee Combo
Leg Drop Crunch

I completed 5 rounds in 27:11.5.
Round 1: 5:36
Round 2: 5:24.8
Round 3: 5:49.4
Round 4: 5:28.1
Round 5: 4:52.7 (woot!)

My proud moment…when I realized that I could do the superman power ups. I love them!

I finished up my workout today with the same Tabata that I warmed up with, stability balls crunches and wood choppers and stretching.

After dinner, I showed the boys Melissa doing the dragon walks (aka jumps) and we had so much fun trying all sorts of exercises. Jack (my 5 year old) performed a perfect burpee and Kaden (my 7 year old) mastered a ninja jump tuck.

Workout Stats

Total Workout Time: approx. 50 minutes with a child needing assistance after my warmup :)
Calories Burned: 476
Max Heart Rate 166
Sandbag Weight: 40 lb

Check out this week’s free workout schedule.

Calorie Torching Home Workout – My Workout Today

Calorie Torching Home Workout Recap

Calorie Torching Home Workout

Melissa Bender Fitness


My Workout Recap

I completed 3 advanced rounds in 36:41.3.
Round 1 – 12:13.9 (used 40 lb Sandbag on my back for the round kicks)
Round 2 – 12:53.7 (40 lb sandbag in front for round kicks)
Round 3 – 12:33.1 (40 lb sandbag in front for round kicks)

You know it’s a good workout when the jumping jacks feel like a break. I almost chickened out of the 3rd round, but I’m so glad that I pushed through.

My Workout Stats

Total Workout Time: 51:51
Calories Burned: 530
Sandbag Weight: 40 lb
Max Heart Rate: 169