10-Minute Full Body Toning: Swimsuit Ready Workout

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Hi Everyone!

It’s workout time! I have a quick, but effective, throw back workout for you today. We are planning on filming a new workout so stay tuned!

Today’s workout will challenge your entire body. Be sure to push for maximum repetitions without sacrificing your form. I encourage you to repeat this workout to maximize the benefits. You can repeat this routine up to four times.

I used 15-pound dumbbells in this workout. You can select a weight that challenges you or use something that you have around the house to add some resistance. Get creative, a water bottle or canned goods can be used to add a little bit of resistance. If you don’t have any equipment available you can complete the movements with body weight. Be sure to really push through each interval to challenge yourself.

We have been staying busy in the Bender household, so I have been doing more running/walking the last few days. We have had unseasonably warm weather for this time of year so I try to get outside and enjoy it while I can.

Have fun with today’s workout!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness


Equipment: Dumbbells & Yoga Mat

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag

Repeat 1-4X
Optional: Pair with 15-30 Minutes Cardio of Choice


Frogger Row


Twisting Dumbbell Hop


Goblet Squat







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