Fit & Healthy Workout Challenge: Day 18: 22 Minute HIIT Full Body Home Workout: The Sweaty Sixteen

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Hi Everyone!

Welcome to Day 18 of my 4-Week Fit & Healthy Workout Challenge! Today’s workout is a full body Boot Camp Workout with a built in Cardio Fat Burn. This workout is meant to be challenging, so try to get in as many reps of each exercise as you can, while still focusing on good form.

This is one of the workouts we have done with our Group Boot Camp Class. We taught a new class yesterday, so I have another new Boot Camp Workout headed your way this weekend. I am now 17-Weeks (4 months + 1 Week) pregnant, and I noticed last night that a few exercises are getting more difficult, so within the next week or so I will be doing some modifications. During new workouts I will show you the normal modifications (or Jesse will!) and I will show you my pregnancy modification.

Jesse has great energy, so I hope he get’s you pumped up and motivated for today’s workout!

I hope you enjoy the workout today! Check in on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Tomorrow will be a Low Impact Workout or Active Rest Day. Have fun!

Melissa

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs


High Knees (Cardio Burst)


Jumping Jacks (Cardio Burst)


Superman + Pushup: Part 1


Superman + Pushup: Part 2


Superman + Pushup: Part 3


Superman + Pushup: Part 4


Superman + Pushup: Modified Pushup


Alternating Supine Bridge Knee Flexion: Part 1


Alternating Supine Bridge Knee Flexion: Part 2


Alternating Supine Bridge Knee Flexion: Part 3


X-Jump: Part 1


X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2


Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1


Side Lunge Squat & Leg Lift: Part 2


Lunge Jump: Part 1


Lunge Jump: Part 2


Spiderman Pushup: Part 1


Spiderman Pushup: Part 2


Spiderman Pushup: Part 3


Spiderman Pushup: Part 4


Chair Pose: Modification for Jump Squat


Jump Squat: Part 1


Jump Squat: Part 2


Full Circles: Part 1


Full Circles: Part 2


L-Sit to Table: Part 1


L-Sit to Table: Part 2


L-Sit to Table: Advanced Modification


Goddess Pose Lifts: Part 1


Goddess Pose Lifts: Part 2 (Alternating Heel Lift)


Goddess Pose Lifts: Advanced Modification


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Burpee: Part 4

 

 

 

 

9 thoughts on “Fit & Healthy Workout Challenge: Day 18: 22 Minute HIIT Full Body Home Workout: The Sweaty Sixteen

  1. Anonymous

    Jesse is a bundle of motivational energy! He always pipes in to keep pushing etc right where it’s needed lol. Lived this workout!!!

  2. Wow Jesse you did it again! !!! Awesome workout. . Last couple of weeks I finally convinced my husband to workout with me, I’ve been following Melissa for about 4 years now religiously and I love her so much, she’s such an incredible trainer… sooo i finally had my husband try one of her routines and he really enjoyed 🙂 now hes a Bender believer like me :^) he used to do P90X took a break from it for few months and since I talk about Melissa sooo much he decided to try it! ! ! Yay!!! But get this.. i workout at 4 am and he joins me! ! That is Awesome. Thank you so much you guys. . All my best.

  3. Vikki

    I am definitely sweaty!!! And I still hate lunge jumps more than burpees. Hope you are feeling well with your pregnancy!!! Congrats from a mother of three still trying to shed that baby weight and get at least half way back to my college athlete fitness level!

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