Bender Boot Camp

benderfitness

11 years ago

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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!

Melissa

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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