I have slacked off with working out this weekend. The stress of worrying about my nephew being in the NICU, and starting a new job a few weeks ago, has left me feeling 100% exhausted and worn out. I decided to take the weekend off of filming new workouts and blogging, and give myself some time to just relax and recuperate.
Dax is still in the NICU, but he is getting a little bit better every day. This week I plan on getting back on track with my workouts too.
I did some quick exercises just to keep my body moving, and get something in. Even though I was taking the weekend off, I feel better when I keep myself moving. You can check out my quick workout in the photo below.
Below I posted a link to a Full Body Bender Boot Camp Home Workout. When I filmed this workout I was super consistent with both my workouts and my running. I really want to get that consistency back into my routine. It seems like there have been a lot of challenges in my way lately. It’s time to re-focus. I can feel the differences in my energy, strength and endurance, and I want to get all of those things back on track.
I hope you all enjoy this workout.
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
1. High Knees
3. Plank Jack
5. Temple Tap
7. Windshield Wiper Plank
9. Ab Extension Pulse
11. Warrior 3 Hop
13. 1 Leg Hip Thrust (right)
15. 1 Leg Hip Thrust (left)
|Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.|
|Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.|
|One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.|
|Burpee: When jumping push up through the heels to spring toward the ceiling.|
|Burpee: Jump up and reach as high as you can each and every time.|
7 thoughts on “Full Body Bender Home Workout”
First off I continue to pray for your little nephew and that he gets stronger with each passing day and strength and faith with the entire family. Secondly. we all have times in our lives where we are doing through difficult times and our training and possibly our diets are off and with your focuss and determination Melissa u just get back on track so quickly and that continues to motivate us! Xo
Prayers for you and your family!! I love your workouts. Currently on week 8 of 10 week challenge and I am seeing results…:)
I’m going to have to take a rest day today because I’ve come down with a vicious cold. My life hasn’t been easy this year either… I haven’t had any income in 7 months, after paying for a cross country move. So I can relate!
My thoughts & prayers are with you & your nephew. And thank you for your dedication & free workouts.
Hi Melissa, thank you for being honest with everyone. I feel you! I’m a personal trainer and trying to find time to get a workout in for me is hard. I was doing amazing for awhile then realized I was over doing it and not seeing a difference so I cut back. So now I need to get in some kind of routine for myself within the crazy schedule of life with two young kidos…. I love your programs!!! Keep it up your amazing and look amazing!
Starting this 30 day challenge with a group of friends on October 1st and very excited!
Dearest Melissa…. many thought goes to your nephew Dax. Don’t make excuses with the videos. We all understand how exhausting that must be for you, so we just choose between all your other workouts that are so good. I think this one is brutal…. and Melissa I must say…. you are a machine. Sometimes when I workout with you, I have to have breaks in between, and you just keep going. I’m amazed by your stamina and will power. WOW. Will power must run in the family… Dax seems to have that too….. Lots of love and best wishes his way 🙂 Thank you for all your dedication and smiley face. Love to workout with you.
Love from Denmark
Just Love you two!!!! Jessie is so Funny!!!! “Nice to know you are mortal like the rest of us”!!! Awesome. I’m pretty sure it’s safe to say he warships you!!!! As do all you followers!!!!