This is a full body workout. All you need is some space and a dumbbell. If you don’t have access to dumbbells you can grab something from around the house to add some resistance, or complete the exercises with body weight only. Remember, there is always a way to modify a workout so you can do it at your level, in your space, and with whatever equipment you have available.
This is a great workout! While it is appropriate for everyone, we designed this workout for runner’s. Runner’s require cross training to maximize running form and efficiency, and prevent injury. This workout focuses on the muscles that runner’s tend to have imbalances in due to the specificity of their training. Even if you aren’t prone to sport specific injuries, you may still suffer from muscular imbalances. The best way to combat this is by incorporating many multi-plane movements/exercises into your routine. We try to utilize this concept in all of the BenderFitness workouts so that we are always creating a strong, functional, and balanced body.
Jesse has noticed less pain, less injury, improved form and efficiency by incorporating exercises like today’s program into his routine. Remember, preventing injury is one of the best ways to keep yourself healthy & maximize your potential in any sport or athletics.
We hope you enjoy today’s workout! I am getting ready to start a postpartum countdown to my return with a new workout program. Do you prefer to start a new program on a Sunday, Monday, or the first day of a new month? If you have a preference let me know in the comments below or on Facebook: @MelissaBenderFitness.
We hope you enjoy the workout! You can also find us on Instagram: @BenderFitness and @BenderCrosby1
Melissa & Jesse
PS: Just because this level of cuteness melts me:
Set Your Interval Timer for 15 Rounds of 10/50.
- Over Head Squat
- Alternating Runner’s Lunge Lift
- Warrior Deadlift-Right
- Warrior Deadlift-Left
- Lunge Jump
- Side Plank Leg Lift-Right
- Side Plank Leg Lift-Left
- Temple Tap Abs
- Plank Knee Tap
- Leg/Hip Lift
- Reverse Plank Step Out
- Tricep Pushup-Right
- Tricep Pushup-Left
- Bent Over Row-Right
- Bent Over Row-Left
Optional: Pair with 30-Minutes Cardio of Choice.