Postpartum & Beyond: Week 5, Workout 30: Arms, Back & Cardio

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Hi Everyone!

I have three workout videos below! You can choose any combination of videos that you like, depending on how much workout time you have.

For today’s workout you can pick one of the videos below, and pair it with 30 Minutes of Interval Cardio.

The first video is a 5-Minute Arms/Back workout. Grab some dumbbells and you are ready to go. I like this routine, because it’s quick but effective, and you can repeat it if you have time.

The second video is a cardio option. With today’s workout you can do up to 30-Minutes of Interval Cardio of Choice (alternating low intensity and high intensity). You can do this with running, walking, or the jump rope option below.

The third video is a 20-Minute Arms & Abs HIIT. I included this one for those of you that want a longer workout without repeating multiple rounds of the same routine.

All of the workouts are effective and will help you get results.

My workout week has been terrible (as in non-existent). Earlier this week I just had a lot going on, but yesterday I woke up with a 101.3 degree F fever, headaches, body aches, and no appetite. I am not used to getting sick. Typically the worst I deal with is Sinus/Allergies and Headaches. It seems like since having my son I have been prone to getting sick more often. In addition to that, my sister found a mole on my scalp when she was doing my hair earlier this week. As far as I know, I never had a mole there before, so I am going to the doctor to get it checked out today.

If you ever have skin changes like that, I recommend going to get them checked out immediately. Hopefully, it turns out to be nothing, but if you do have a cancerous change, early intervention can quite literally save your life. Prevention is best, but early intervention is a close second.

I hope you all enjoy today’s workout routine. I will be back again with new workouts soon. I wasn’t able to eat yesterday, so I am going to focus on hydrating and fueling my body.

See you soon!

Aim for 8-12 Reps Per Exercise

  1. Bicep Curl to Press
  2. Row-Right
  3. Row-Left
  4. Arm Extension
  5. Shoulder Press to Tricep Drop

Repeat 1-5X

Repeat 1-3X

15 30/50 Second Intervals


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
Buy a Gymboss now. 

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

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



9 thoughts on “Postpartum & Beyond: Week 5, Workout 30: Arms, Back & Cardio

  1. Silvia

    This is to say: THANK YOU for doing all this for us. I LOVE your workouts! You are such an inspiration! I completed 3 weeks when I got as ill as you.. as soon as my kids returned to school, me and my daughter got it. I guess I won’t get that much behind! 🙂 Good luck with your appointment! I will be thinking about you, hopefully it is nothing as you said. Get well soon. xxx

  2. Leah

    Hey Melissa! I’m sure you know this, but I wish someone had told me! My doctor always says, “the flu isn’t usually the flu in a breastfeeding mom.” I’ve had mastitis 5 times (3 kids). I wasn’t used to being sick either. I woke up with a fever and flu-like symptoms, and the breast pain came much later on (which is why I thought it was just the flu). I waited way too long the first time and ended up in the hospital. OUCH. I also got two new moles after my last pregnancy and it turns out they were hormone related. Also got a pregnancy hormone related tumor in my nose! SUCH strange things can happen! Praying yours is nothing serious and that you feel better. Rest! You have a gazillion other workouts we can choose from!

    • benderfitness

      Thank you for the heads up! I haven’t had any pain or symptoms of mastitis, but my doctor didn’t mention it as a possibility. I will definitely keep an eye out for any warning signs. My doctor did say the mole is benign, so yippie!!! 😀

  3. Katrina

    I was going to say the same as Leah, could definitely be a breast infection. Don’t put off treatment, I did with my first boy and ended up having emergency surgery under GA..
    Hope the mole turns out to be nothing, best to get it checked.
    Don’t feel bad about missing some workout, it sounds like you needed the rest 🙂

  4. Kate

    Hope you are starting to feel better, dear! Don’t feel bad about the blog/us. I know this might sound weird, but in a way, these situations help your workout followers to feel better about our own little setbacks. I got sick this week and felt like a loser, workout-wise, and then I saw this. So, feel better and don’t stress, girl. 🙂

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