Hi Everyone!
Today’s workout is a fun challenge.
In this workout I use a jump rope, but you can easily substitute Ropeless Jumping if you don’t have access (or space) to use a jump rope. I also use two dumbbells to increase the challenge. These exercises can be performed with body weight, but the added challenge of weights will help you sculpt even faster, and increase the challenge.
When I filmed it I did one round HIIT style for time, and completed the second round for reps. You can choose the style that works best for you. I included the full length HIIT video, and a tutorial video below. I like to switch up the challenge because it makes your body work in two different ways.
As always, focus on form during each movement. You will maximize the benefit of each exercise by using full range of motion, and ensure you are targeting the correct muscles.
I am still hosting my March Bonus Challenge Move on Instagram: @BenderFitness. I included the video for today’s move at the bottom of the page (below the workout tutorial) so be sure to check that out, and add it to your workout today for an extra burn.
I hope you enjoy today’s workout!
Melissa
PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter.
Gymboss Interval Timer set for
Max Reps 50 seconds, 10 seconds rest between exercises
or
10-20 Reps per exercise with 50 second cardio burst between exercises.
Equipment: Dumbbells (all exercises can also be completed with body weight).
Jump Rope (optional)
1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio
*Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice.
Workout Tutorial Video:
A video posted by Melissa Bender (@benderfitness) on