Swimsuit Ready Abs & Arms: 20-Minute Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is focused on the Abs and Arms. It took me 20-Minutes to go through this workout.  This one is focused on Reps instead of time, so the time may vary a little bit depending on how many reps you are going for.

As always, focus on form during each exercise, and push yourself to your personal maximum. As long as you are challenging yourself, you are on the right path. Don’t be afraid to progress to the next level as the moves get “easier” for you.

I originally filmed this workout as part of my 12-Week Bikini Competition Prep Workout Series. I was about 4-weeks out from competition day during this workout. During this workout series I felt so healthy, strong, and fit. It remains one of my favorite workout programs I have created. It also makes me excited for the new program headed your way next month. I still have about 4-weeks and a few days until I will be cleared for exercise.

arms red

I have some fantastic special guests filming some new workouts for you all in the meantime! First up is a 20-Minute HIIT Fat Burning Workout with Millionaire Hoy. Millionaire’s workout will be posted tomorrow, and you guys are going to love it! I am planning on trying it when I am cleared for exercise.

Have fun with today’s workout! See you tomorrow with a new workout!

PS You can find me on Instagram, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram @BenderCrosby1

Equipment: Dumbbell & Chair or Bench

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Repeat 1-3X

2 thoughts on “Swimsuit Ready Abs & Arms: 20-Minute Home Workout

  1. Hey Melissa, Loved the pump handle abs! Hadn’t done that one before. Also wanted to tell you that I love all the reverse plank moves & the one in this set is great. I can totally feel it in the back of the supporting leg, right under the butt.


  2. Sarah J

    Thanks for this! This may be one of my top 5 favorite workouts of yours (and I’ve been following for 3 yrs). I combined this with another favorite, the “improve your rear view” workout. I have just started getting back into my regular workout routine since I tore my gastroc. I am limited to low impact exercise for another 4 wks though 🙁 I modified the burpees by just stepping through them. Any low impact recommendations for cardio? I have tried substituting high knees for mountain climbers or “chair knees” (sitting on a chair) for some of your workouts

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