Full Body Workout: Sweat & HIIT

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Hi Everyone!

I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!

Today’s workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout. 

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement. 

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust. 

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal. 

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. 

I also posted my Avocado Egg Salad recipe HERE

Have a great day!
Melissa

Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.
Shoes are Brooks Glycerine. 


Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50 seconds. 

 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge
Backbend


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