ByMel health and fitness

ByMel health and fitness NASM CPT, NASM CES, NASM FNS, NASM GFS, CrossFit L1
(4)

06/17/2026

If you’ve been following me for a while, you know I love unconventional exercises. 😅

I’m always looking for new challenges; different body positions, angles, movement patterns, and equipment. That’s what keeps training fun, interesting, and effective. (As long as it’s safe, of course!)

This elevated rotational pull is a great way to challenge your core stability, grip strength, upper body strength, and coordination all at once.

Fitness doesn’t have to be boring. Sometimes stepping outside the box is exactly what your body and mind need.

Do you enjoy unconventional exercises, or are you more of a stick-to-the-basics kind of person? 👇

06/16/2026

Looking to level up your plank?

Plank hip drops are a simple way to challenge your core beyond just holding still.

✨ Targets the obliques
✨ Improves shoulder stability
✨ Strengthens the glutes and hips
✨ Builds rotational control and core endurance

The key is to move slowly and stay in control. Don’t just swing your hips, think about keeping your shoulders stable while your core does the work.

Give it a try and let your hips move 😃

06/13/2026

Think your glutes are strong? 👀

Try this PT recommended Captain Morgan rotational hinge and prepare to be humbled.

The setup looks simple: press your knee into the ball, load the opposite shoulder with a medicine ball, then perform a hinge with rotation. But don’t let the simplicity fool you. 🔥

This exercise lights up the glute medius, the often overlooked muscle responsible for stabilizing your pelvis and hips when you walk, run, climb stairs, or stand on one leg.

Strong glute medius muscles help improve balance, reduce compensations, and create a more stable foundation for movement.

The challenge isn’t just strength, it’s resisting movement while controlling rotation and maintaining alignment. That’s why the burn sneaks up on you fast!

If your glutes start shaking after a few reps, you’re doing it right. 😅

Save this and give it a try! 😃

06/11/2026

Following up on my previous Glutes Circuit with the mini band, here’s the Shoulder Edition💪🔥

Same format, same burn, different muscle group.

All you need is a light resistance mini band and a little determination 😅

⏱️ Intervals: 35 sec work / 15 sec rest
🔁 Rounds: 3

Exercises:
🔹 Arm Raise Pulses
🔹 Arm Raise + PullDown
🔹 External Rotation + L-Raise
🔹 High Rows
🔹 Plank Hand Tap-Outs

🔥 Bonus Finisher (after each round):
🔹 Plank Arm Circles – 12 reps per arm

This circuit targets the shoulders, upper back, and rotator cuff muscles while also challenging core stability. Expect those shoulders to be talking to you by the end!

Save this workout for your next upper-body day and let me know if you give it a try. 👊

06/09/2026

Check out these great mobility exercises for a healthy spine!

06/09/2026

Who else loves a good glute burner workout?! 🙋🏼‍♀️🍑🔥

This circuit is simple, but oh so effective! 😅
All you need is one medium-to-heavy resistance mini band.
No loop band? No problem! Just tie a flat resistance band into a loop and you’re ready to go.

⏱️ Work: 35 seconds per exercise
⏸️ Rest: 15 seconds between exercises

One round takes just over 4 minutes, making it perfect when you’re short on time. Rest for 1–2 minutes and repeat. I recommend 3 rounds for that extra glute burn! 🔥

Most importantly, have fun with it! Turn up the music, feel the beat, and keep moving. 🎶💃

Save this workout for your next lower body day and let me know if your glutes were talking to you afterward! 😉🍑

06/08/2026

3 great cable exercises for targeting the lats and building a stronger back 💪

🔹 Supinated Row
🔹 Straight Arm Pulldown
🔹 Single Arm Pulldown

Strong lats do more than just create that “V” shape. They play an important role in pulling strength, shoulder stability, posture, and everyday movements like lifting, carrying, and reaching.

The cable machine provides constant tension throughout the movement, making it a great tool for developing strength and improving muscle control.

Focus on quality reps, control the weight, and really think about driving the elbows down and back to engage the lats.

A stronger back supports better posture, better performance, and a more resilient body.

Which one is your favorite? 👇

06/07/2026

Here’s the deal, ladies... 💪✨

If you feel confident with the weight you’re lifting, it might be time to challenge yourself a little more.

Try picking up a heavier weight and doing fewer reps. You don’t have to make a huge jump, just enough to step outside your comfort zone.

Strength isn’t about proving anything to anyone else. It’s about discovering what you’re capable of, building confidence, and showing yourself that you’re stronger than you think.

Every time you challenge yourself, you send a powerful message: *I can do hard things.*

Keep getting stronger. Keep believing in yourself. Keep showing up.

Strong has no age limit. 🔥

06/06/2026

Only two kettlebells and a beautiful day outside ☀️ That’s all it takes to create an awesome workout!

🏋️ Equipment:
22 lb & 35 lb kettlebells

🔁 4 Rounds
10 reps per exercise/side

🔹 Walking Lunges – lighter KB in the front rack, heavier KB hanging at the side
🔹 Renegade Rows – stabilize on the heavier KB, row with the lighter KB
🔹 Duck Walk – heavier KB
🔹 Narrow Deep Squats – heavier KB
🔹 Clean & Press – lighter KB

🔥 Finisher:
4 sets of 20 KB swings with the heavier kettlebell

This one was awesome... and HOT 🥵

A great workout doesn’t require a gym full of equipment. Use what you have, start where you are, and bring a little grit and determination. The results come from the effort, not the amount of gear. 👊🏻

What’s your favorite exercise from this workout?

06/05/2026

3 great exercises for the abs using a tube band looped around a sturdy structure.

One of the best things about these movements is that they don’t require lower spinal flexion, making them a great option for a wide range of fitness levels and for anyone who wants to avoid bending through the spine because of spine issues.

Give these a try and let me know which one is your favorite! 💪

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