Full Body Sweat: Home Workout

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Good Morning Everyone!

It’s workout time! Today’s workout is a quick, but very effective full body home workout. This routine is from my 12-Week Bikini Competition Prep Series. During that workout series I decided to train at home for an NPC Fitness Competition, and shared every workout that I did along the way.

It’s still my favorite workout series that I have filmed thus far. I am currently planning my Summer/Fall workout series for after Baby Bender is born. It will be interesting to see how my body changes as I progress in my pregnancy, and how it responds to my exercise program. As always, I will be sharing my journey with you here.

My internet has been struggling yesterday and this AM, so I didn’t get yesterday’s recipe posted as planned. Tonight I teach Boot Camp and it’s my birthday so I probably won’t get the recipe up until tomorrow night. It’s still on the agenda though, so check back, and I will share the link on my Facebook page once it is up.

I hope you enjoy today’s workout and find it challenging!

Have fun!

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

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

Repeat 1-3X
Optional: Pair with 30-Minute Cardio of Choice

-When I filmed this I did a 4-mile treadmill run for my 30-minutes of cardio. 

19 thoughts on “Full Body Sweat: Home Workout

  1. Anonymous

    Happy birthday mellisa I hope you get so much happiness all the days along your journey here. I am happy because I met you at least this way, I am so glad because I know you are happy and you share your happiness.

  2. Sharon

    Happy Birthday Melissa! Love your workouts. If I miss a day, I feel totally out of sorts. Thanks for being my inspiration. Hope Hubby spoils you!

  3. Jade Lish

    Happy Birthday for yesterday Melissa, I hope you had a lovely day.

    Just to let you know you’re such an inspiration to everyone and I thank you for everything that you do.

    Take care.

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