Postpartum & Beyond: Week 1, Day 6: 20-Minute Full Body HIIT Cardio & Body Sculpt

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Hi Everyone!

It’s Day 6 of my 6-Week Workout Challenge! I have a great full body workout for you today! Each round will take 20-Minutes to complete. I paired this workout with a 3.1 Mile Walk outside with my son, sister, niece and nephew. I love going on family walks. It’s a great time to talk & enjoy each other’s company while getting in some exercise.

At the start of the video I demonstrate some variations for anyone who is not ready for high impact/plyometric movements. Listen to your body. If you just had a baby you might be experiencing some pelvic floor weakness-if that is the case do the low impact variations. You will still get in a great workout.

We had some technical difficulties, so the video below was my second round of the workout. We filmed the first round, but got an error message and found that the video didn’t save. Luckily Maverick was content (after a between rounds feeding) and we were able to film the video without any problems. I definitely felt the second round! It felt good to repeat the workout though. I am feeling stronger every day.

I can’t believe Maverick is already 7-weeks old. Time is flying! I took a picture the other day after I was jump roping, because he thought it was hilarious!

maverick 7-weeks post jump rope

Maverick thinks it’s funny when I jump rope!

 

Here is the schedule so far this week:

Week 1 Workouts: 

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

Today is also Day 5 of my DietBet challenge. If you are joining me for the weight loss challenge I want to hear how you are doing, and feeling. If you wanted to join the challenge, but haven’t yet, you can sign up until Monday September 5th. That said, if you want to do it I recommend signing up as early as possible so you have more time to achieve your goal (and win money for hitting your goal!) If you still want to check it out you can do that here: www.dietbet.com/BenderFitness.

We hope you enjoy today’s workout!
Melissa, Jesse & Maverick

maverick 7 weeks pretty eyes

He’s too cute. I just had to share this picture. <3 #ProudMama

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds. 

  1. Burpee
  2. Spiderman Plank
  3. Lunge Kick-Right
  4. Lunge Kick-Left
  5. Mountain Climbers
  6. X-Jump
  7. Table Kick-Right
  8. Table Kick-Left
  9. Frogger
  10. Russian Kicks
  11. Lunge Jump
  12. Reverse Plank Leg Lift
  13. Pendulum Squat-Right
  14. Pendulum Squat-Left
  15. Jump Squat

Repeat 1-3X
Pair with a Walk or other Gentle Cardio of Choice.

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3 Modification: Squeeze on Tip Toes

Burpee: Part 3
Modification: Squeeze on Tip Toes

Spiderman Plank

Spiderman Plank

Lunge Kick: Part 1

Lunge Kick: Part 1

Lunge Kick: Part 2

Lunge Kick: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Mountain Climbers: Part 2

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2 Modificaiton

X-Jump: Part 2 Modificaiton

X-Jump: Part 2

X-Jump: Part 2

Frogger: Part 1

Frogger: Part 1

Frogger: Part 2 (Modification)

Frogger: Part 2 (Modification)

Frogger: Part 2

Frogger: Part 2

Table Kick: Part 1

Table Kick: Part 1

Table Kick: Part 2

Table Kick: Part 2

Russian Kicks: Part 1

Russian Kicks: Part 1

Russian Kicks: Part 2

Russian Kicks: Part 2

Lunge Jump or Lunge Squeeze Alternating (Modification)

Lunge Jump
or
Lunge Squeeze Alternating (Modification)

Reverse Plank Leg Lift

Reverse Plank Leg Lift

X-Jump: Part 2 Modificaiton

Pendulum Squat

Squat Jump: Part 1

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 2

15 thoughts on “Postpartum & Beyond: Week 1, Day 6: 20-Minute Full Body HIIT Cardio & Body Sculpt

  1. Tara

    Hi Melissa, really enjoying the workouts and huge congratulations on becoming a mother! Would you mind posting some dietary guidelines for weightloss please? Calories/ how many meals per day etc? Thanks!

    • benderfitness

      It’s different for everyone. I wish it was easier to pinpoint an exact number! Typically you want to keep your calories as high as you can, while still achieving your goals. For some people to lose weight that’s 1800, for others it’s 1600 or even 2000. It’s based on height, weight, body composition and level of activity.

      An easy calculation is your body weight X 10 to see how much you burn without doing anything. Add about 300 for general activity. That is the minimum you should eat. So for a 130 pound person that would be around 1600 calories per day base. Exercise will increase the burn.

  2. ASHLEY

    Dripping in sweat!!! Great workout! Thank you for going through another round for us, we appreciate your dedication. You’re truly amazing. 🙂

  3. Hello Benders and workout buddies! This workout was really tough for me. During the first round I felt awful and I felt like there was no way I would make it, but then I finished round 1 and completed a second round. Thanks for the great workout!

    P.s. I loved the zoom in on Gambit at the end.

  4. Bella

    Started on 30th Sept. Today is my day 6 and the most challenging. I think I would gladly take that rest tomorrow. Thank you very much for your encouragement.

  5. Rachael

    Just completed your first week of these workouts at 6 weeks postpartum with my third and I feel great! I’ve been doing your workouts since I had my first and she just turned 5 yesterday. Thank you!!!

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