Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.
This workout can be repeated if you want a longer, more intense workout.
I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.
This workout is a throwback workout from one of my 30-Day Workout Challenges: https://www.benderfitness.com/2013/12/30-day-workout-challenge.html.
I am officially past my pregnancy due date, so Baby Bender could show up at any time now. I will keep you all posted! I have mentioned this several times, but I am super excited for the workout series I have written for once I am cleared for exercise after the baby comes. I can’t wait to start filming new workouts!
Hi Everyone! Wanted to update you that I am still feeling great! Baby Bender is getting bigger by the day & I am now 40-weeks pregnant. 😊 My energy levels are good. I got in a great walk after work & my doctor appointment today. Did you try the HIIT Boot Camp workout I posted? I can’t wait until I can go full out in new workout videos with you all again! www.BenderFitness.com #benderfitness #40weekspregnant #fitpregnancy #babybelly #babybump
Have fun with today’s workout!
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
Click the link to get your own Gymboss Interval Timer!
Equipment: Dumbbells and Barbell.
*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).
1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)