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Core & Arms Workout Combo

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Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook:

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump
Twisting V-Up
Walk the Plank
Russian Twist
Superman Pushup (Part 1) 
Superman Pushup (Part 2)
Oblique Drop 
Frogger Pushup
Side Plank Hip Drop with Leg Lift


Equipment: 2 Dumbbells, a Chair or bench.

  1. Bicep Curl-Right
  2. Bicep Curl-Left
  3. Chair Lift Leg Extension
  4. Shoulder Press
  5. Tricep Drop
  6. Row-Right
  7. Row-Left
  8. Leg Extension Abduction-Right
  9. Leg Extension Abduction-Left
  10. Sit to Stand

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

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2





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