Welcome to today’s workout. This workout requires no equipment. As always, you can find the workout video, photo tutorial and exercise list below.
Today’s workout is completed in a Progression style. That means that we are working at an effortful level, but we then intensify the pace/effort for a segment of the workout.
This is a fantastic technique to improve your strength, endurance, and muscle power. It’s great for training your body, and your brain, how to push to the next level and improve your VO2 Max.
Remember, if it doesn’t challenge you, it doesn’t change you. Don’t be afraid to sweat, breath heavy, and push yourself.
Challenge yourself to get in Max Reps, with good form during each interval. Between exercises, we are doing cardio, so keep on moving.
Today’s bonus challenge: Keep hydrated. Make sure you are drinking enough water. I carry a re-usable water bottle with me to work, and fill it up often. I’ve noticed that when I don’t get enough water I feel sluggish.
Have fun with today’s workout! Let me know how you feel, and if you had a favorite move in this routine.
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.
- Jumping Jacks
- Lunge to Kick-Right
- Lunge to Kick-Left
- Curtsy Lunge
- Plié Squat
- Mountain Climbers
- Jump Rope
- Jump Squats
- Lunge Jumps
- Side Plank Hip Tap-Right
- Side Plank Hip Tap-Left
- Angel Abs
- Reverse Plank
- Plié Jump
- Tuck Jump
- Down Dog Hop-Right
- Down Dog Hop-Left
- Pendulum Hop
Optional: Repeat the Workout.