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Postpartum & Beyond: Week 1, Day 4: Arms & Back Workout

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Hi Everyone!

Are you ready for workout #4? Today we are focused on the Arms and Back, with some nice cardio fat burning before each exercise.

I chose jump rope for my cardio bursts, but you can pick whatever cardio option you are most comfortable with (just be sure to challenge yourself and keep your heart rate up!)

Week 1 Schedule:

  1. Lower Body Workout + 30-Minutes of Cardio
    2. Core Sculpt Workout + Interval Cardio
    3. 30-Minutes Moderate Intensity Cardio
    4. Arms/Upper Body & Interval Cardio
    5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
    6. Full Body Workout + Walk
    7. Rest Day

How are you feeling so far with the workouts? I am using the hashtag: #6wksofBenderFitness on Instagram. Use that tag in your check in photos so I can find them easily! I love seeing you all working out with me. It’s so motivating to do this as a team. You can find me on social media: @BenderFitness, and on Facebook: @MelissaBenderFitness

I planned on pairing this workout with an interval run at the track, doing .5 mile repeats. I didn’t make it to the track, so I have the run on my agenda for tomorrow instead. That doesn’t mean you can’t pair the workout with an interval run today though! Just remember, sometimes life happens, but make your fitness a priority. If you have to re-schedule it’s not the end of the world, but if you can get in even a short workout it helps  you stay consistent and on track!

As a reminder, my DietBet challenge started on Monday, but you can join up to 2 weeks into the game. If you still want to join earlier is better than later, because you will have more time to hit your goal: There is over $13000 in the pot right now, and everyone who hits their weight loss goal gets a portion of the money.

Have fun today!

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50, Dumbbell and a Jump Rope (optional).

For Reps:
Level 1: 10 Reps, 30 Seconds Cardio
Level 2: 15 Reps, 30 Seconds Cardio
Level 3: 20 Reps, 30 Seconds Cardio

*30-seconds of Cardio Before Each Move.

  1. Curl-Right
  2. Curl-Left
  3. Chest Press-Right
  4. Chest Press-Left
  5. Plank Hold
  6. Tricep Drop
  7. Row-Right
  8. Row-Left
  9. Dips
  10. Reverse Pushup

*Optional Bonus: Bent Arm Hang or Pull-Ups


Curl: Part 1

Curl Part 2

Chest Press: Part 1

Chest Press: Part 2


Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Dip: Part 1

Dip: Part 2

Reverse Pushup: Part 1

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (Modification 3)

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