Core & Cardio Workout: Home Workout

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Hi Everyone!

I hope that you’re enjoying the workout week so far! How are you feeling? Energized, Sore, Tired, Strong? Maybe all of the above! How you feel can really vary from week to week, and day to day. It’s always important to listen to your body.

You can adjust the workout schedule to fit your needs, and vary rest days according to how you feel. Remember, rest is when you make strength gains, so incorporating rest days into your week is just as important as the workouts!

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: That’s today! Core and Cardio. Get ready to sweat!
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout

We have a good workout schedule this week, so I hope you’re ready to join in and work up a sweat! Take a minute and congratulate yourself for making a healthy choice today to get in your workout (stopping by here is the first step!) Consistently choosing to actively participate in healthy lifestyle choices is one of the most important things you can do for your health.

I hope you enjoy today’s workout!

PS You can find us:
Melissa: Instagram, Twitter, Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

Repeat 1-3X
Optional: Pair with 30-Minutes Bonus Cardio of Choice

4 thoughts on “Core & Cardio Workout: Home Workout

  1. Woah. That’s a major workout in only 15 minutes! Really love that if you’re just starting out and your endurance is really low, you can start with one full set, and come back later to do another.

  2. Grace Richards

    Hi Melissa! Thank you for your consistency with workout posts! I have been following your workouts for about 2.5 years now, and I have just found out I am pregnant! I loved all your pregnancy posts so will be re-visiting them all over the coming months. I have been cleared to continue working out and I intend to for as long as I can through my pregnancy. Congratulations on your little boy, he is absolutely adorable. I’m so happy for you Jesse and Maverick. xxx

  3. Anonymous

    I was about 36 weeks pregnant when you most recently posted this one. I saved it to my favourites and just did two rounds now that my baby 3 weeks old. It is a great one! Thank you!
    I hope all your faithful followers are helping out to buy you a new camera! It is Oct 8th 2016, Congratulations on your five years of Bender fitness!

  4. Chels

    I haven’t run into those elevator planks before. Good one to focus on form and speed for max benefit. Thanks for always trying to spice it up Melissa!

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