Bender Boot Camp

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Hi Everyone, 
I mentioned on my facebook page that Jesse and I taught a Boot Camp Class last night. Several people wanted to know what we did in the class. I filmed a version of the workout we did last night. The moves are the same, but the format is different. During the class we showed plenty of modifications so that the class was accessible, and challenging for people at a variety of fitness levels. In Boot Camp we did this workout in an interval format, so all of the exercises were timed. Everyone went for maximum reps, which allowed everyone to work at their own pace. 
It is always important to build from your current fitness level. You need to learn how hard you can push yourself, while still listening to your body. Keep track of your reps, or the total length of time it takes you to get through your workout, and aim to improve that the next time you go through it. You may surprise yourself at how quickly you are able to make improvements. You will also learn more about what your body is capable of, and improve your confidence in a variety of situations.           
I hope you all enjoy the workout and have a great night!


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Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises. 

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees


13 thoughts on “Bender Boot Camp

  1. Hi Melissa… I just discovered your blog. I’m a trainer so I’m always looking for new exercises that are fun and different so keep the great workouts coming! Have a great weekend. 🙂

  2. Anonymous

    Hi Melissa! I found your blog on Pinterest and I love it! I just did your boot camp workout…I love and hate you at the same time lol your motivation is great and you are fun to work out with! Keep up the great posts 🙂 ~Erin

  3. Hi Melissa. Tried your bootcamp posted yday and it was amazing..Was wondering if there is any bodyweight bootcamp like workout for upper body that you recommend.

  4. Awesome workout! Thank you!!!!! I love your workouts where you do the whole thing on video so I can follow along. I enjoy working out with someone and so I like this much more than just following the outline on the blog! I appreciate all your hard work!

  5. Anonymous

    I just found your blog as I needed to find well designed home exercise sessions because I do late shifts at work and then my gym closes so I wanted something to do at home


    Ill be trying as much as I can

    Envious of your figure


  6. Anonymous

    I just finished that one! GOD I love how I’m feelin…. Thank you Melissa! I just look forward to working out with you the next day everyday! 😉

  7. Eric

    Hi, Melissa! Wow, great workout! I tried it yesterday, first thing in the morning on an empty stomach, to start my day off… And I did a nice 10-minute warm up. And I even pushed with you for the second round!
    Wow, I was so energized the entire day! Thank you!
    Question, I found the “Pendulum Squats” a litte bit similar to your “1 Leg side lifts”. Maybe I was doing them wrong…
    Thank you! 🙂

  8. ruthbethany

    Thank you for posting these wonderful, free workouts for stay-at-home moms like me! Seriously, your at-home workouts have been an immense blessing to me when I only have 20-30min to myself before my kids wake up from naps/need me. Your workouts have enabled me to stay on track with my health and fitness goals, prioritize my well-being in the midst of caring for my girls as well as set a good examples for my two little daughters. Really appreciate all you do to help others, keep up the good work!!

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