CAN'T STOP US!
CAN
While having to be quarantined during this coronavirus pandemic, we need to continue to focus on our physical and mental health. This is a 12 minute real time workout with a NASTY bonus that can either be repeated once or twice, or added to another video of mine. Your call! Here is the workout breakdown: Set a timer for 12 Rounds 10/50 (you will different wets of dumbbells) 1. Plank Jack, Knee Drive 2. Box Jump, Double High Knees 3. L/R Single Curls, Double Curls 4. 8x High Knees, 2x Double High Knees 5. Manmakers 6. Kneeling Single Press Ups BONUS** Line up 2 weights. 50x weighted inchworm, Jump Squat (watch video for demonstration)
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CAN'T STOP US!
While having to be quarantined during this coronavirus pandemic, we need to continue to focus on our physical and mental health. This is a 12 minute real time workout with a NASTY bonus that can either be repeated once or twice, or added to another video of mine. Your call! Here is the workout breakdown: Set a timer for 12 Rounds 10/50 (you will different wets of dumbbells) 1. Plank Jack, Knee Drive 2. Box Jump, Double High Knees 3. L/R Single Curls, Double Curls 4. 8x High Knees, 2x Double High Knees 5. Manmakers 6. Kneeling Single Press Ups BONUS** Line up 2 weights. 50x weighted inchworm, Jump Squat (watch video for demonstration)
IT'S GETTING HOT IN HERE
This workout is in REAL TIME and can either be done by itself, doubled or tripled, or added to another workout in my library! THERE IS A BONUS THAT I LEFT OUT IN THE VIDEO!! Here is the workout breakdown: You will need light dumbbells, one heavy dumbbell (or sandbag), and a bench/chair. Set an interval timer for 12 Rounds, 10/50 1. 1 Leg Lateral Pistol (Left) 2. 1 Leg Lateral Pistol (Right) 3. Weighted Punches 4. Small Circles (no weights) 5. Burpee, 2x Jump Lunges, 1x Jump Tuck 6. 8x Mountain Climbers, 4x Switch Mountain Climbers BONUS!!! 100X 4X4'S (that's 4 high knees, 4x inside feet)
Brutality
This is one of my favorite formats! I start with some reps to complete, then a HIIT workout, then finish it with the same reps from part 1! You will need Dumbbells, Sandbag (optional). Here's the workout breakdown: 10 Manmakers 50 Jump Squats Then set an interval timer for 24 Rounds 10/50 1. 2x Rows, 2x Push Ups 2. Jump Lunge, Side to Side 3. Dive Bombers 4. 4x4's 5. Heel Grab, 180 Jump Tuck 6. 2x Sit Ups 7. Down/Up, Push Up, Sandbag Drag 8. 4x4's 10 Manmakers 50 Jump Squats
Set Fire
This workout will have you doing each exercise for 2 minutes at a time! (THERE IS A BONUS AT THE END!) I am using a Ugi ball (medicine ball) and a set of dumbbells. Here is the workout breakdown: Set an interval timer for 6 Rounds 10/2:00 (26 minute workout) 1. High Knees 2. Weighted Squats 3. Fall Down Push Ups 4. Squat Jack, Jump Tuck 5. Opposite Toe Touches 6. Ugi Jump Lunges **BONUS** 100 Lay Down Burpees
Quick Death
Good Lord, sometimes I do things I wasn't prepared for! This was one of them! The workout is TOUGH to do, but you CAN repeat the whole thing to absolutely exhaust yourself to the next level! Here's what happened...you work out with me in real time. You only need a box (or char/bench, whatever) for part 1...then only a set of dumbbells for part 2. Part 1 Set your interval timer for 9 rounds 10/50 1. Burpees 2. Box Jumps 3. Box Jump Burpees Part 2 Set your interval timer for 3 Rounds 20/2:00 MANMAKERS Don't die on me, dude!
The Dirty 50
OHH LORD this one needs to be done fast and furious! Set a timer for a countdown of 30 minutes. You will complete 50 Reps of EACH exercise. Beginners, complete 30 reps of each exercise. If you complete each exercise and there is time left, go back to the first exercise and keep going until time is up. ALSO, if 30 minutes are up and you did not complete each exercise, you can turn that timer off and keep going! Up to you! Here is the workout breakdown: You will need weights, sandbag (optional), step/chair/bench, jump rope (optional). Complete 50 Reps of these exercises: 1. Jump Rope 2. Burpees 3. Knees to Elbows 4. Press Ups 5. Sandbag Swings 6. Backward Lunges (LEFT) 7. Backward Lunges (RIGHT) 8. Yoga Push Ups 9. Box Jumps 10. Jump Rope HERE'S A BONUS I JUST MADE UP AND IS NOT IN THIS VIDEO!!!! When you complete that madness...do push ups to fail, meaning you will do as many push ups you can till you are about to fall on your face. Wait 1 minute then do it again...then wait 1 minute and do it again...doing that for a total of 3 times!!!!! You're welcome. Ibuprofen will be your friend tomorrow.
Run To The Finish
This workout is 12 minutes long but can EASILY be turned into a 24 or 36 minute workout by doubling or tripling it!! Here's the workout breakdown: You will need a box/chair, weights, and sandbag (optional). Set an interval timer for 12/24/36 Rounds 10 Seconds Rest/50 Seconds Work 1. 3x Weighted Squats (narrow, standard, wide) 2. 4x Rows. 4x Flies 3. Weighted Step Ups (Alternate) 4. Walking Push Ups 5. 10x High Knees, 3x Jump Squats 6. Hate Abs BONUS** 400 Meter Sprint OR 500 High Knees
Cardio Craze!
This is a 30 minute AMRAP (As Many Rounds As Possible) You will need weights and a step/chair/bench Complete each number of reps for each exercise and see how many rounds you can complete in 30 MINUTES!! Set a 30 minute countdown 15 Burpees 25 Sit Ups 20 Weighted Squats 25 Knee Hugs 20 Weighted Step Ups 100 High Knees
LEAN AND MEAN!
This workout was designed to melt fat and shred you! You can do this 12 minutes along with me...you can double/triple this workout, or you can do this workout in addition to another one of my workouts! Here's the workout breakdown: Set an interval timer for 12 Rounds (or 24/36 depending on how many rounds you want to do) 10/50. You will only need a set of dumbbells! 1. 2x Hammer Curls, 1x Lateral Raise 2. Jump Lunge, Knee Up, Switch 3. Burpees 4. Lunge Back, Knee Drive (Left Leg) 5. Lunge Back, Knee Drive (Right Leg) 6. High Knees 7. 1 Arm Half Burpees 8. Squat Kick Outs 9. Scorpion Push Ups 10. Opposite Toe Touches 11. Yoga Push Ups 12. Rocket Launchers
Guns and 6 Packs
This workout will EXHAUST your arms and abs! After I shot this, I was shaking for a good couple hours after! I went to eat and my hand was shaking putting my fork to my mouth! AAAAAANYWAY...here is the workout breakdown: All you will need is a pair of heavy dumbbells AND KEEP THEM CLOSE BY!!! There is NO REST during this 12 minute workout! Set an interval timer for 12 Rounds 30/30. There are 4 exercises and you will be doing them for 30 seconds and quickly going on to the next exercise with no rest. By the way, during the last part of this workout, I flub a bit! 1. Lay Down Knee Drive 2. Knee Hugs 3. Push Up, Row 4. Opposite Toe Touches REPEAT THE WORKOUT (OR SET FOR 24 ROUNDS) IF YOU DARE!
Don't Stop Til You Get Enough
Today's workout is a rep challenge! There are 10 exercises and you'll give me 20 REPS of each! Here is the workout breakdown: You are going to need some heavy dumbbells, sandbag, and a box 1. Jump Forward, Back, Up 2. Push Up, 2x Rowa 3. 4x4's 4. Sandbag Deep Squats 5. Side to Side V ups 6. Lay Down, Feet Forward/Back 7. Sandbag Squat Cleans 8. Ab Push, Elbow Up/Down 9. Jump Lunge, Knee Drive 10. Up/Down, Push Up BONUS: 100 BOX JUMPS REPEAT IF YOU CAN!!
I LIKE BIG BUTTS!! (REAL TIME WORKOUT)
No one ever made a song about a small butt! One of the most questions I get is "how can I build a bigger, rounder booty?" This workout was designed to get your rear end in shape! I use workout bands the entire time...which made a HUGE difference in targeting the glutes and hamstrings! Here are the bands I'm using in this video...I purchased them from Amazon and they're the BEST bands I've ever used! https://www.amazon.com/Te-Rich-Resistance-Exercise-Non-Slip-Training/dp/B07XZ1ZKK7/ref=sr_1_13?dchild=1&keywords=workout+bands&qid=1581749505&sr=8-13 Here is the workout breakdown: PART ONE Complete 3 Rounds!! 1. Bent Leg Kick Ups (20 Reps) 2. Straight Leg Kick Ups (20 Reps) 3. Standing Leg Kick Outs (20 Reps PART TWO Complete 3 Rounds 1. Squat, Thrust (20 Reps) 2. Squat, Side Step (20 Reps) PART THREE "BURN THE BRIDGE!" Start with 50 REPS, then 40 REPS, then 30, then 20, then finish with 10 REPS!!!
WTF Real Time Workout
This started off being a workout that was just going to be one exercise and repeat for 12 minutes. Well, you can always count on me to take that to another level! I changed it from 12 to 16 minutes...added another exercise...and added another exercise during rest! Here's the workout breakdown: You will need to set an interval timer for 16 Rounds 10/50 You will need a heavy set of dumbbells, a step/chair, and a jump rope (optional) 1. Lay Down, Step Up Burpees 2. High Knees or Jump Rope During 10 Seconds "Rest" GIVE ME 4X ROWS!!!!
WORKOUT: 10 DIFFERENT BURPEES!!
This will make you LOVE burpees again! Let's shake it up with 10 different versions! Here is your workout breakdown: Give me 10 REPS of each Burpee exercise!! The only equipment you will need are some heavy dumbbells! REPEAT THIS WORKOUT AS MANY TIMES AS YOU CAN!! 1. Burpees 2. Burpee, 2x Jump Lunge/Jump Squat, Tuck 3. Burpee 4x Lay Down Knee Drive 4. Jump Tuck Burpees 5. Lateral Jump Burpees 6. Burpee, 2x Rows, 2x 7. Burpee, 3x Jump Squats 8. 4x4 Burpees 9. Burpee, 2x Curls, 2x Press Ups 10. SPEEDY 1/2 Burpees
SAY "BYE" TO BYE BYE ARMS!
Today's REAL TIME workout targets our arms! It's only 12 minutes long, but you can absolutely double up on it if you dare!! Here is the workout breakdown: You will need some dumbbells, your sandbag (optional), and a step/chair (optional) Set your interval timer for 12 Rounds 10/50 1. 1 Arm Lay Down Burpee with Front Raise (alternate) 2. Elevated Shoulder Taps 3. 2x Curls, 1x Press Up 4. 3x Pulse, 1x Push Up 5. Sandbag (or dumbbell) Shoulder Press 6. Push Up, Row
CAN'T STOP SWEATING!
This is a REP CHALLENGE!! You will need a sandbag or dumbbells and a jump rope (optional). Here is the workout breakdown: Sandbag Dragon Lunge, Row (30 REPS) 3x Jump Squats, Jump Tuck, 3x Push Ups (15 REPS) High Knees or Jump Rope (200 REPS) Sumo Burpees (30 REPS) High Knees or Jump Rope (200 REPS)
COUNTDOWN TO SEXY
You only need a timer today! Set it for 10 minutes...You will complete a combination of exercises and repeat it for the 10 minutes! This is the combo: 2x Jumps Forward, 10x High Knees, Drop Down, Power Up THEN RESET YOUR TIMER FOR ANOTHER 10 MINUTES and do this combo: 2x Jump Lunge, Jump Squat, In and Out Push Ups AND TO TOP IT OFF....500 MOUNTAIN CLIMBERS (2 = 1 REP)
EVEN MY HAIR HURTS
Today's workout is a REP CHALLENGE! You can set a timer and time yourself! You will need your sandbag, dumbbells, a step, and a jump rope (optional). 1. Sandbag Combo (20 Reps) *Jump Rope* (200 Reps) 2. Squat Jack Touchdowns (50 Reps) *Jump Rope* (200 Reps) 3. Push Up, Row (20 Reps) *Jump Rope* (200 Reps) 4. 2x Step Ups, Jump Tuck (20 Reps) *Jump Rope* (200 Reps) REPEAT WORKOUT IF YOU DARE!!!
BUT DID YOU DIE??!
16 Minute Real Time Workout!! Do this intense workout along with me! Here is the workout breakdown: You will need a HEAVY dumbbell OR your sandbag, a couple different sets of dumbbells in case you need to go up or down in weight, and a step or box. Set your interval timer for 16 Rounds 10/50 (OR 32 if you dare to double it!) 1. Jump Lunge Pulses 2. 2x Lay Down Knee Drive, Push Up 3. Goblet Squats 4. Elevated Push Up, Row 5. 10x High Knees, Jump Tuck 6. Opposite Toe Touches 7. Burpees 8. Single, Single, Double Press Ups
Lower Your Body Fat Now!
At first, I intended this workout to target your arms, which it WILL...but it ended up being a total body shred! Here is the workout breakdown: You will need some WEIGHTS! Get some heavy weights for curls, but make sure you have a back up pair of less weight dumbbells just in case! This workout will test your strength! 1. Drop and Pop - 50 Reps 2. 2x Curls, 2x Press Ups, 2x Push Ups, 2x Rows - 20 Reps 3. Jump Tucks in to Squat - 50 Reps 4. Manmakers - 20 Reps FINISH WITH 500 HIGH KNEES!!! Repeat Workout if you dare!
BOOTY ROCKIN EVERYWHERE!

This is a 16 minute REAL TIME workout that targets your butt and legs!! All you will need is a set of heavy dumbbells. Here is the workout breakdown:


Set an interval timer for 16 Rounds 10/50

1.Weighted Kneel, Knee Drive (Left Leg)

2.Weighted Kneel, Knee Drive (Right Leg)

3.Double High Knees

4.Bent Leg/Straight Leg Kick Ups (ALTERNATE)

5.Weighted Backward Lunge (Left Leg)

6.Weighted Backward Lunge (Right Leg)

7.Double High Knees

8.Squat Kick Out

I CAN'T FEEL MY LEGS!
This workout is guaranteed to whoop your behind! It is a rep challenge, so you will need to work hard and do NOT take your time! Here is the workout breakdown: You will need a step or chair, dumbbells, (stopwatch optional) Exercises: 1. Weighted Step Up Burpee 2. 3x Press Ups, 3x Push Ups 3. Jump Squat, Long Leap, 180 Degree Jump Tuck 4. 3x V Ups Set 1: Complete 20 Reps of Each Exercise Set 2: Complete 15 Reps of Each Exercise Set 3: Complete 10 Reps of Each Exercise Set 4: Complete 5 Reps of Each Exercise
12 Minute Real Time HIIT Workout
Today's workout is only 12 minutes long! If you'd like, you can add another round for a 24 minute workout! Here's the breakdown: Equipment: (Optional - jump rope) and dumbbells Interval timer set for 12 Rounds 10/50 1. 2x Lay Down Knee Drive, 4x Shoulder Taps 2. Jump Rope or High Knees 3. Burpee with 3x Jump Squats 4. Jump Rope or High Knees 5. Manmakers 6. Jump Rope or High Knees 7. Knee Hugs 8. Jump Rope or High Knees 9. Jump Squats 10. Jump Rope or High Knees 11. Spiderman Kick Through 12. Jump Rope or High Knees
DAY 1 NAKED CHALLENGE
Melissa brings you an amazing 30 day fitness workout challenge that incorporates high intensity interval training, cardio, strength training, and psychometric exercises , to get you in the best shape of your life!
AMRAP Workout
Two 12 minute AMRAP workouts  with 3 minutes of Manmakers
Shoulder Death Workout
Start with a full warm up and stretch! Then grab some dumbbells a box and lets go burn out your shoulders and finish with some jump squats!
Melissa Ioja Diet Advice
Melissa Ioja and her team discuss diet  tips, strategies, and  more.
FIT TEST
Do this fit test before you begin one of my 30 Day Challenges...then do it again after you complete it. Compare numbers!

Burn tons of calories fast!
30 Minute HIIT workout in real time!!
BEST LOWER AB WORKOUT
This workout is targeting your lower abs. Perfect for doing it as your workout for the day, or adding it on for a fantastic burnout. I was told by my chiropractor that my lower abdomen is weak and that I need to strengthen it. Makes total sense because I keep injuring my back!

Give it a go and enjoy the burn!

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