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Postpartum & Beyond: Week 2: Workout 13: Full Body HIIT

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Good Morning Everyone!

It’s workout Day 13! The new workout won’t be posted until this evening so I have posted an alternate workout below. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. Don’t be afraid to get creative with your workouts and add something you enjoy!

Our Schedule for This Week:

1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day

Add a walk to today’s workout for a little extra burn! I will see you guys soon, and update this post as soon as I get the new video uploaded!


PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and Facebook: @MelissaBenderFitness

Jesse also posts sneak peeks on Instagram: @BenderCrosby1

New Workout:

Set your interval Timer for 15 Rounds of 30/50

  1. Pendulum Squat
  2. Side Lunge-Right
  3. Side Lunge-Left
  4. Alternating Hip Thrust
  5. Lateral Jump Squat
  6. Side Plank Hip Drop-Right
  7. Side Plank Hip Drop-Left
  8. Leg/Hip Lift
  9. Boat Twist
  10. Surfer
  11. Walk the Plank
  12. Knee Tap Plank
  13. Plank Jack
  14. Supergirl Plank
  15. Burpee

Repeat 1-3X

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat


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