Today’s workout is a Full Body Bender Boot Camp Workout. Jesse and I are teaching our group Boot Camp class tonight, so it’s only fitting that I share a Boot Camp Workout with you all. Our Boot Camp class is 60-Minutes, so if you want to get in the same amount of work/sweat that we will tonight go for 3-Rounds, plus do a warm-up and cool down.
For your warm-up use dynamic movements: jogging, leg swings, jump rope, etc, to get your heart rate elevated and your blood flowing. Do 5-10 minutes at a comfortable pace to get your body ready to work hard.
For the cool-down do some gentle jumping jacks, or marching in place to let your heart rate come back down. When you heart rate has slowed do some gentle stretching to make sure you are keeping your muscles supple and flexible to prevent injury.
I hope you all have fun with today’s workout!
PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
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
*Warm Up Before Starting!
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 Boot Camp at Home”
That was brutal! I couldn’t keep up! Love your workouts and have been doing them for over a year. I really appreciate them. It’s great that there are so many to choose from and that they are free. You’re awesome! Thanks!
Great workout, thanks!
Three sweaty rounds complete!! Thanks Melissa, gotta love burpees!
Just finished the 1st day of the 30 day challenge, it was awesome, some of them I couldn’t do the full reps but would take a small break & get back after it. Thank You so much by the end sweat was pouring great work out looking forward to tomorrows work out!!!!
Hi, Melissa! love the bootcamp! I completed 4 rounds, the first three I used a four pound vest. Wow! Could only get about 5 burpees per interval, but sweating like mad! I look forward to your workouts every day. Thanks.
The weighted vest is a great addition to amp up the intensity! Great job!
I can’t ask for a better workout buddy.