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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



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