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Hold Steady, Hard Body Workout: No Equipment, Body Weight HIIT

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Hello Everyone!

Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!

Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.

Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.

Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3

Have fun with today’s workout!

PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness

Equipment:  Gymboss Interval Timer set for 15 rounds of 10/50.

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

Repeat 1-3X


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