Postpartum & Beyond: Workout Day 17: Core Sculpt

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HI Everyone!

Welcome to Day 17 of my 6-week workout challenge! Are you ready to work your midsection today? Yesterday we did a Butt Sculpt Workout, so today we are ready to work our core. This week’s schedule is below:

Week 3: 

  1. Rest Day
  2. Lower Body-Butt Sculpt Workout + 30-Minutes of Easy Cardio
  3. Core Sculpt + Moderate Intensity Cardio
  4. Interval Cardio
  5. Arms/Upper Body + Easy Cardio
  6. Rest Day
  7. Full Body Workout + Easy Cardio

For my Cardio today I am going to do a Spin class. Jesse has a race this weekend, so he wanted to do some cross training. Spin is a great way to get in some endurance/cardio and work on leg turnover, without pounding his legs before the race. I haven’t taken a spin class since I was pregnant, so I am excited to try it out again. The class will be 45-Minutes long, so I will do one round of today’s workout, plus the 45-minute class for a total workout time of 60-Minutes.

I did a Facebook Live chat today on my page: @MelissaBenderFitness and got some great feedback, so I will definitely be doing that again in the future. I won’t be filming the new core workout until this evening. In the mean time I posted a Throwback Core workout option below. I will get the new workout uploaded as soon as I can, and post it here. Update: The New Workout Video is Below. Don’t forget, if you have a Diastasis, substitute the Diastasis Workout Video for this one. That video is great for the Deep Core Muscles even if you don’t have an abdominal separation.

Have fun, and I will see you soon with a new workout!
Melissa

PS Find me on Social Media: @BenderFitness and Jesse is on Instagram: @BenderCrosby1

New Workout:

Buy a Gymboss now.: Interval Timer Set for 15 Rounds of 10/50.

  1. Runner’s Lunge Plank-Right
  2. Runner’s Lunge Plank-Left
  3. Side Plank Reach-Right
  4. Side Plank Reach-Left
  5. Super Swim
  6. Center Toe Slides
  7. Pendulum Plank
  8. Boat Knee Drop-Right
  9. Boat Knee Drop-Left
  10. Superman Pushup
  11. Plank Crunch
  12. Leg Lift
  13. Hip Lift
  14. Elbow Tap Side Plank-Right
  15. Elbow Tap Side Plank-Left

Repeat 1-3X
Pair with 30-45 Minutes of Cardio. My cardio option was a 45-minute spin class.

Throwback Workout: 

Buy a Gymboss now.: Interval Timer Set for 15 Rounds of 10/50.

  1. High Knees
  2. Prone Heel Tap
  3. Mountain Climber
  4. Heel Tap Abs
  5. Burpees
  6. Side Plank Knee Circles (right)
  7. Side Plank Knee Circles (left)
  8. High Knees
  9. Heel Tap Jump Squats
  10. Walking Pushups
  11. High Knees
  12. Side Kick Squat (right)
  13. Side Kick Squat (left)
  14. Mountain Climbers
  15. Burpee

Repeat 1-3X

10 thoughts on “Postpartum & Beyond: Workout Day 17: Core Sculpt

  1. Laura Bailey

    How can I see your workouts from last week. I was 1/2 way through last week and then I got sick & had to take a few days off…now I can’t seem to fin them on here.

    • benderfitness

      This workout has links to the other workouts. I will make a tab on the side of the page tomorrow for easy access to all the workouts. 🙂

  2. Anonymous

    Hi Melissa,

    I wish to thank you for giving such a great gift of free workouts to everyone. I am post postpartum by 23 years! Your instruction and enthusiasm is wonderful. Thank you.

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