Site icon Bender Fitness

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Please follow and like us:

Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

Repeat 1-3X

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises. 
Repeat 1-3X

1.       Mountain Climbers
2.       Double Abs
3.       High Knees
4.       Double side plank (right)
5.       Double side plank (left)
6.       Monkey Jumps
7.       Tricep leg lifts
8.       Sumo Squats
9.       Low Ab Hold
10.     Sitting Ab Lift 
11.     Bridge Squeeze
12.     Burpee

Repeat 1-3X



Exit mobile version