Postpartum & Beyond: Week 1, Day 4: Arms & Back Workout

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Hi Everyone!

Are you ready for workout #4? Today we are focused on the Arms and Back, with some nice cardio fat burning before each exercise.

I chose jump rope for my cardio bursts, but you can pick whatever cardio option you are most comfortable with (just be sure to challenge yourself and keep your heart rate up!)

Week 1 Schedule:

  1. Lower Body Workout + 30-Minutes of Cardio
    2. Core Sculpt Workout + Interval Cardio
    3. 30-Minutes Moderate Intensity Cardio
    4. Arms/Upper Body & Interval Cardio
    5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
    6. Full Body Workout + Walk
    7. Rest Day

How are you feeling so far with the workouts? I am using the hashtag: #6wksofBenderFitness on Instagram. Use that tag in your check in photos so I can find them easily! I love seeing you all working out with me. It’s so motivating to do this as a team. You can find me on social media: @BenderFitness, and on Facebook: @MelissaBenderFitness

I planned on pairing this workout with an interval run at the track, doing .5 mile repeats. I didn’t make it to the track, so I have the run on my agenda for tomorrow instead. That doesn’t mean you can’t pair the workout with an interval run today though! Just remember, sometimes life happens, but make your fitness a priority. If you have to re-schedule it’s not the end of the world, but if you can get in even a short workout it helps  you stay consistent and on track!

As a reminder, my DietBet challenge started on Monday, but you can join up to 2 weeks into the game. If you still want to join earlier is better than later, because you will have more time to hit your goal: www.dietbet.com/BenderFitness. There is over $13000 in the pot right now, and everyone who hits their weight loss goal gets a portion of the money.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50, Dumbbell and a Jump Rope (optional).

For Reps:
Level 1: 10 Reps, 30 Seconds Cardio
Level 2: 15 Reps, 30 Seconds Cardio
Level 3: 20 Reps, 30 Seconds Cardio

*30-seconds of Cardio Before Each Move.

  1. Curl-Right
  2. Curl-Left
  3. Chest Press-Right
  4. Chest Press-Left
  5. Plank Hold
  6. Tricep Drop
  7. Row-Right
  8. Row-Left
  9. Dips
  10. Reverse Pushup

*Optional Bonus: Bent Arm Hang or Pull-Ups

Cardio

Cardio

Curl: Part 1

Curl: Part 1

Curl Part 2

Curl Part 2

Chest Press: Part 1

Chest Press: Part 1

Chest Press: Part 2

Chest Press: Part 2

Plank

Plank

Tricep Drop: Part 1

Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2

Row: Part 1

Row: Part 1

Row: Part 2

Row: Part 2

Dip: Part 1

Dip: Part 1

Dip: Part 2

Dip: Part 2

Reverse Pushup: Part 1

Reverse Pushup: Part 1

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (Modification 3)

Reverse Pushup: Part 2 (Modification 3)

15 thoughts on “Postpartum & Beyond: Week 1, Day 4: Arms & Back Workout

  1. Marisa

    Hi Melissa! I have been following you for a couple of years now. I love your workouts. While I didn’t ust have a baby, I did have a stem cell transplant so I too need to get back to where I was before. Maybe even better! I’m excited to be doing this right along with you!

  2. Krista

    Hey Melissa! Love your workouts! Following along with you on the postpartum workouts. For the interval cardio you said you were going to do .5 mile repeats at the track; can you explain what that is?

    • benderfitness

      It’s a half mile run at a challenging pace. That’s two laps around a standard track. 🙂 You can do between 2-6 repeats of the run, with full recovery in between (letting your breathing and heart rate return to normal-length of time for recovery will vary from person to person). 🙂

  3. Kate

    I’m running behind you by about four days! I got some bug last week. But your words above really inspired me—sometimes life happens. But if you can just get in even a short workout, it’s better than nothing. Thanks, Melissa!

  4. Rachel

    Do you have any suggestions on what to do for the interval training if all I can do is something in my living room? Do you have another video that is just cardio that I can add on to the postpartum videos? I have to workout while my baby sleeps in the other room so I’m not able to run or jump rope outside! Some days I can squeeze in a short spin class on my lunch break but that depends on how busy I am at work. It’s so hard getting the workouts in as a mom! It’s comforting seeing that your somebody that struggles with it too. You look amazing though! I love your workouts too, some interesting and challenging things that I haven’t seen anywhere else!

  5. Rachel

    I can jump without waking up the baby although my neighbors downstairs might not like it! Haha they can deal with it though, those workouts look perfect! Thanks!

  6. Tatyana Lime

    Thanks a lot, Melissa! I really like this awesome workout! I completed it twice (with 7 kg dumbbell, alternating one arm kettlebell swings with 12 kg as cardio) + bonus (4:18).

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