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.

Time to Kick Your Butt Workout – Rep Challenge


Here’s the workout that I completed after Let’s Get Dirty Workout.

Workout Recap

I completed this as a 7 minute AMRAP (as many reps as possible) because I needed to go pick up the boys from school. It’s a perfect workout for an AMRAP and I pushed myself.

I got through 2 full rounds + the sandbag swings, squat & press and 13 jump squats in round 3. I used my 40 lb. sandbag.

Checkout my workout stats over here.


Sweat Like Crazy Workout – Rep Challenge

Here’s the workout that I did on Friday. It’s a rep challenge and I loved it!

Workout Recap

I completed 5 rounds in 24:52.5.

  1. 4:55.9
  2. 4:51.9
  3. 5:02.4
  4. 5:03.8
  5. 4:55.8

I changed the last exercise to knee drive followed by a reptile (still with one foot on the ball). I don’t have the flexibility or the strength (not sure which) to do the side kick. My push back push-ups were from my knees. I left out the tuck on the 180 touch downs until round 3, 4, and 5.

Workout Stats

Total Workout Time: 37:30
Calories Burned: 416 calories
Max Heart Rate: 176
Favorite Exercise: Long Leap, 4x Jump Lunges

ZWOW #7 Time Challenge – My Workout Today




My Workout Recap

I first did ZWOW #7 back in March 9, 2012. My sandbag bag weighed 30 lb.
3 rounds took me 14:55
4 rounds took me 19:41.8

My times for today (July 14, 2013).

3 rounds in 14:19.4 (improved time by 4%)
4 rounds in 18:50.2 (improved time by 4.5%)

I used a 40 lb sandbag (33% increase in weight) for the love bends. I modified the push-ups from my knees. For the two minute jump rope intervals, I jumped rope for part of the time and did high knees for the remainder of the time. My jump roping is a bit clumsy…I’m working on it.

To finish out my workout, I completed this 4 minute BodyRipped Tabata, followed by Loving Fit Real Time Abs & Core Strength workout.

Workout Stats (for all 3)

Sandbag Weight: 40 lb
Total Time: 46:51
Calories Burned: 476
Max Heart Rate: 178 (during 4 minute Tabata)

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

ZWOW #4 – My Daily Workout

ZWOW #4 Workout Breakdown

50 Pendulum Swings
20 Burpees with push-up
15 Kettlebell Swings
10 Push-up & Leg Twist
5 Squats
2 minutes skipping

3 rounds for time. Complete it as fast as you’re able without sacrificing form.

Equipment Needed
Kettlebell (or dumbbell or sandbag)
Jump Rope (or sub high knees)


This was my workout on Wednesday.

I used my 40 lb. Sandbag for the swings instead of a kettlebell. The majority of my push-ups done from my knees.

I finished up with 20 weighted sit-ups with my sandbag and 20 hanging knee raises from my dip station.

The Stats

Round One: 7:38.9
Round Two: 7:44.8
Round Three: 7:55.5
Total Time: 23:19.8
40 lb. Sandbag
Total workout 39:17
Max heart rate 172
410 calories

Last time I completed this workout in 27:31.5 (Feb 18, 2012) and I used a 23 lb sandbag. That’s a decrease of 15% in time and an increase by 74% in weight. I realize now that I forgot to do the toe touch for the push-up & leg twists.

ZWOW #2 Workout – Time Challenge


ZWOW #2 Workout Breakdown

Manmakers – 5 reps
Low Burpee Hops – 20 reps
Twisted Push-ups – 10 reps
Competition Situps – 25 reps

3 rounds for time

Equipment: a set of dumbbells


  1. Push-up with hands on dumbbells
  2. Remain in plank postion and row one arm at a time
  3. Jump feet up to squat
  4. Clean & press

Low Burpee Hops

  1. Lateral jump over dumbbells
  2. Squat and thrust legs out to plank
  3. Jump your feet back to squat

Twisted Push-ups

  1. Start in crab position
  2. Rotate over to one leg push-up position push-up
  3. Rotate to crab on the other side

Competition Sit-ups

  1. Lay on your back with soles of your feet touching and knees dropped toward the floor.
  2. Bring your arms above your head with palms of your hands touching
  3. Sit up and reach your hands all the way to past your feet

Part Two of the ZWOW #2

Check out my ZWOW #2 workout recap.