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Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over

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Good Morning Everyone!

It’s another day & time for another workout! I am having a great time going through the BenderFitness archives to pick out workouts to share with you. It gives me a great sense of accomplishment to realize that I have now filmed over 700 different home workouts! Cheers to adding to that number!

Keep your core strong during all pushups and planks, bend the elbows to 90 degrees. Keep a straight line from heels to hips to shoulders, and lower your body toward the floor.

Today’s workout is a full body workout. I use a bench for two moves in this workout, but you can use a chair or other sturdy surface. I also use a jump rope. If you don’t have one substitute high knees, or do rope less jumping (the same movement you would with a jump rope).

Yesterday I got in a great run outside. The sunshine was calling to me! I am slowing down more during my runs now, but they still feel amazing. Someone asked me if I feel like my belly is bouncing while I run, and I haven’t noticed that at all. I feel great, and I monitor my Rate of Perceived Exertion throughout the run (and any other workout) to make sure it isn’t to intense.

Slow & Steady! I monitor my pace by talking to the baby while I run to make sure I’m not to out of breath!

My core/abs still feel nice and strong, like they are supporting the baby and my body. I have no back pain or discomfort (knock on wood!)

I hope you enjoy today’s workout!

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


Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Equipment: Chair or Bench, Jump Rope (High Knees or Ropeless Jumping can be substituted)

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X


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