POSTPARTUM & BEYOND: WEEK 4: WORKOUT 23: Full Body HIIT: 15 Minutes Per Round Cardio & Body Sculpt

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Good Morning Everyone!

Are you ready to get sweaty? You have three options for your interval cardio for the day (or you can mix it up and do another cardio of your choice. Let me know which option you choose!

  1. I posted an Interval Cardio HIIT Workout below as option number one for Interval Cardio Day. The video and photo tutorial are below.
  2. Interval Track workout: Interval Workout to Begin Building Running Speed
  3. Jump Rope Fat Burn: Video Below.

Week 4 Workout Schedule:

  1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
  2. Interval Cardio Day
  3. Core Sculpt + Moderate Intensity Cardio
  4. Rest Day
  5. Arms & Upper Body + 30-Minutes of Easy Cardio
  6. Rest Day
  7. Full Body Workout + Easy Cardio

Things have been crazy here! Maverick had his doctor’s appointment yesterday for his 10-Week check up. He is growing so much! I knew that he was a big baby, but I didn’t suspect that he was taller than 98% of other babies his age!

10-Weeks Old. 98th Percentile for Height, and 75th Percentile for Weight.

10-Weeks Old. 98th Percentile for Height, and 75th Percentile for Weight.

That also means that I am 10-Weeks Postpartum. I am seeing progress and feeling stronger! I feel ready to increase the intensity a little bit. Let me know if you are feeling ready in the comments. Are you seeing results? Do you feel stronger, healthier, faster or have more endurance? I hope you are answering yes to all of the above! Tag me in your photos or social media posts so I can see how you’re doing, or tell me in the comments.

melissa-10-weeks-postpartum

Have fun! I will see you tomorrow!
Melissa

PS You can find me on Instagram, Twitter, Pinterest and SnapChat: @BenderFitness and on Facebook @MelissaBenderFitness

Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set your interval timer for 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers

  1. High Knees
  2. Leg Lift Plank
  3. Surfer
  4. Runner’s Lunge Crunch-Right
  5. Runner’s Lunge Crunch-Left
  6. Mountain Climbers
  7. Curl & Press Lunge-Right
  8. Curl & Press Lunge-Left
  9. Tricep Drop
  10. Burpee
  11. Leg/Hip Lift
  12. X-Jump/Cheer Jump
  13. Side Plank Leg Lift with Elbow Tap-Right
  14. Side Plank Leg Lift with Elbow Tap-Left
  15. Frogger Abduction

Repeat 1-4X

Repeat 1-5X

High Knees

High Knees

Plank Leg Lift

Plank Leg Lift

Surfer: Part 1

Surfer: Part 1

Surfer: Part

Surfer: Part 2

Runner's Lunge Crunch: Part 1

Runner’s Lunge Crunch: Part 1

Runner's Lunge Crunch: Part 2

Mountain Climber

Mountain Climber

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 5

Lunge Curl & Press: Part 5

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Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2

IMG_1633

Burpee: Part 1

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Burpee: Part 2

IMG_1637

Burpee: Part 3

IMG_1638

Leg/Hip Lift: Part 1

IMG_1640

Leg/Hip Lift: Part 2

IMG_1641

X-Jump/Cheer Jump: Part 1

IMG_1644

X-Jump/Cheer Jump: Part 2

IMG_1645

Side Plank Leg Lift/Elbow Tap: Part 1

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Side Plank Leg Lift/Elbow Tap: Part 2

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Frogger Abduction: Part 1

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Frogger Abduction: Part 2

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Frogger Abduction: Part 3

 

10 thoughts on “POSTPARTUM & BEYOND: WEEK 4: WORKOUT 23: Full Body HIIT: 15 Minutes Per Round Cardio & Body Sculpt

  1. Brittany Smith

    I just want to say, jesses happiness and excitement throughout this video was so awesome. I love all your videos but this one is one of my favorites just because he’s so happy and excited! Thanks for sharing!

    • benderfitness

      Yes or repeat one of the other Full Body Postpartum Workouts! I am so sorry it took me so long to respond! Any of the exercises with plank or twisting should be substituted, and this routine has a lot of those.

  2. Leah

    Awesome workout! Funny you should mention to have plenty of room so you don’t step on kids… I had to do this one with my 3, 5 and 4 month old and the 3 year old tends to get underfoot…………….

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