Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

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Good Morning Everyone!

It’s Friday, so I wanted to take a minute and share links for all of the workouts I posted this week. Remember, you should be taking 1-2 Active Rest days per week. That means you do something that keeps you moving, but doesn’t significantly raise your heart rate or challenge your body. Your muscles build and repair when they rest. This means that rest days actually help you see your results more quickly.

On Active Rest days I like to walk, hike, or go for a very easy paced run. You can schedule your workouts in whatever way works best for your schedule. You can repeat each workout, or even pair it with a different workout if you like variety.

The important thing to do to stay on track is make sure that your workout schedule works with your lifestyle. Also, recognize that your workouts are just as important as your other priorities and schedule them into your life. Your health isn’t negotiable. It impacts every aspect of your life, from how you feel in your relationships, your work efficiency, going through your days pain free, and more.

Don’t let your health be optional. It’s to important. I work as an Occupational Therapist, and every day I see the impact of long term lifestyle choices on people’s recovery times after illness or accidents. What you do today will impact your future health.

I hope you enjoy today’s workout! You can check in with me on Facebook: www.facebook.com/MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

Have fun!

This Week’s Workout Schedule

Workout 1: 15-Minute HIIT: Full Body Fat Burning Home Workout

Workout 2: 15-Minute Full Body Workout to Improve Running Form & Efficiency

Workout 3: Full Body Bender: Home Workout

Workout 4: 16-Minute HIIT for a Tighter Core

Workout 5: Low Impact Lower Body Workout: No Equipment, Legs, Thighs & Butt Workout

Workout 6: Today’s 20-Minute Arms & Abs Workout (video below)


Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

1. Spiderman Pushup
2. Scissor
3. Superman
4. Mountain Climbers
5. Side Plank Leg Lift (right)
6. Side Plank Leg Lift (left)
7. Rotating Pushup
8. Heel Tap Abs
9. Heel Press Plank (right)
10. Heel Press Plank (left)
11. Angel Abs
12. Frogger
13. Superman Pushup
14. Cheek to Cheek Plank
15. Pushup Jacks

Repeat 1-3X


Spiderman Pushup
Scissor Abs
Mountain Climbers
Side Plank Leg Lift
Rotating Pushup 
Heel Tap Abs
Heel Press Plank
Angel Abs 
Superman Pushup
Cheek to Cheek Plank
Pushup Jacks





One thought on “Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

  1. Hi Melissa! On active rest days i usually go out for a Nordic Ski Walking session which is a “power march” involving your upper body very deeply by using specific poles. As a result, you have an efficient total body workout, very similar to cross country ski. It helps you burn 40% more calories than regular walking if done correctly. I suggest you to give it a try! 🙂
    Greetings from Italy

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