I am re-sharing an older workout tonight. Unfortunately I was rear-ended this morning on my way to work and I suffered a neck strain. My doctor has temporarily restricted me from working out. I am not happy about the restriction, but I am going to let my body heal so I can get back to it 100%.
I am recruiting Jesse for some workouts, so you can still look forward to some new routines. It’s been a while since he’s been on camera!
I will also be working on getting things ready for my September DietBet Weight Loss Challenge. I will be sharing a sample meal plan, some recipes, and finalizing the workout program I will be sharing for the challenge. Be sure to check back! You can get more information here, or join the challenge directly at www.dietbet.com/BenderFitness. The pot is currently over $2500 dollars, and the winners split the pot and have a chance to win some other great prizes.
The workout below has two parts. I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.
Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.
Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout.
Repeat: 1-3 Times
Click the link to get your own Gymboss Interval Timer!
Repeat: 1-3 Times
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist