Bottoms Up Workout

Please follow and like us:
Pin Share

Hi Everyone!

Today’s workout is a repeat of one I did last month. I will be doing this workout later tonight, so I will update my reps. The reps listed below are from the first time I went through this workout. 

Tomorrow we have the WPIAL Cross Country State Championship Race, and our team has three kids that qualified. So today I will also be doing some running with the kids, when we jog the course to make sure everyone knows where they are going. 

If you don’t feel like repeating this workout, pic another one. 🙂 There are over 250 different workouts to choose from so you should be able to find one that suits your mood. Have a great day!


Beginner: 10 reps
Intermediate: 20 reps
Advanced: 25 reps
Maximum number of reps during each 60 second interval, with 10 seconds of rest in between exercises. My reps are in parenthesis next to each exercise. 

*Note: The length of time for high knees varies during each round.

1. Squat Jumps (41)
2. Superman (51)
3. Burpees (12)
4. High Knees (1 minute)
5. Right Lunge Kick (25)
6. Right Oblique V-Up (78)
7. Walking Pushups (20)
8. High Knees (90 seconds)
9. Left Lunge Kick (28)
10. Left Oblique V-Up (83)
11. Monkey Pushups (27)
12. High Knees (2 minutes)
13. Plie Jumps (41)
14. Twisting Taps (52)
15. Tricep Dips (26)
16. High Knees (2 minutes, 15 seconds)

Push yourself, but always listen to your body!

One thought on “Bottoms Up Workout

  1. Hi Melissa! This is my first “Bender” workout and I loved it! I modified the high knees to work with my set interval timer but here are my times: 1(31), 2(26), 3(11), 4(50 secs), 5(20), 6(30), 7(15), 8(50 secs), 9(22), 10(29), 11(25), 12(50 secs), 13(31), 14(35), 15(25), 16 (50 secs)… Thanks for such a great website! I look forward to doing many more workouts with you!

Leave a Reply

Your email address will not be published. Required fields are marked *