Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

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Hi Everyone!

Welcome to Day 35 of my Workout Challenge! Today’s workout is totally focused on the core. I love core workouts. There are many reasons to strengthen your core beyond the aesthetic.

camel stretch

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I posted the Core Workout Video below + a HIIT Cardio option. For your cardio you can also choose to Jump Rope, Run, Walk, Swim, Bike, or do any other cardio option of choice. During today’s cardio aim for a Moderate Intensity effort. That means you are definitely pushing yourself, but you know you can go faster/harder if you needed to. The effort level should be high enough that you are glad you don’t have to push harder, even though you could.

I am filming a new core workout today, (Update: The New Video is Below!) but I wanted to get a video up in the mean time so no one is waiting. Have fun! I will update this post with the new workout as soon as it’s up!

I got a lot of requests to know where my top is from. It’s from Affitnity, and you can use the code BenderFitness at checkout for a discount!


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

Jesse is on Instagram: @BenderCrosby1

Week 6 Workout Schedule:

  1. Full Body Sculpting Workout + 30-Minutes of Easy Cardio
  2. Active Rest Day
  3. Core Sculpt + Moderate Intensity Cardio
  4. Interval Cardio Day
  5. Arms/Back + 30-Minutes of Easy Cardio
  6. Rest Day
  7. Full Body Workout+ Easy Cardio

15 Rounds of 30/50.
*30 Seconds of Cardio of Choice Before Each Exercise*
Note: I burned 200 calories during one round of this workout. Calorie burn fluctuates with height, weight & intensity level. 

  1. Knee Drop Plank
  2. Kneeling Side Bicycle-Right
  3. Kneeling Side Bicycle-Left
  4. Kneeling Rainbow Arc-Right
  5. Kneeling Rainbow Arc-Left
  6. Crunch & Tap
  7. Leg/Hip Lift
  8. Temple Tap Abs
  9. Sumo Pushups
  10. Reverse Plank Leg Lift-Right
  11. Reverse Plank Leg Lift-Left
  12. Boat Toe Tap
  13. Half Angel-Right
  14. Half Angel-Left
  15. Double Scissor

Repeat 1-3X

Set Your Interval Timer for 10 Rounds of 10/50.

  1. Plank Leg Raise
  2. Leg Scissor
  3. Super Swim
  4. Temple Tap Abs
  5. Crunch & Tap
  6. Side Plank Hip Lift-Right
  7. Side Plank Hip Lift-Left
  8. Camel Stretch
  9. Spiderman Sweep-Right
  10. Spiderman Sweep-Left

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

HIIT Cardio Option:

Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

10 thoughts on “Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

  1. Sarah

    Loved this workout! I did it through 2x eventhough it really kicked my butt the first time!! Now I’m going to do the quick core sculpt a few times and call it a day! This mama of 2 (2 yrs and 4 yrs) REALLY appreciates all that you do! I know that you are extremely busy, but you are a lifesaver to so many of us moms our there!! I honestly don’t know what I would do without your workouts! I’m spreading the love … Bender is growing by the minute! Hug that little man for us!

  2. Melissa, thanks for mentioning burnt calories. I know it varies, but it’s still good to know for reference. 🙂

    Anything in boat position, angel abs, temple tap abs, etc…those are darn hard, but you always (and already!) make them look so easy! Inspirational! Love ya.

  3. Rachel Eaglen

    Hi Melissa
    I have loved doing your post partum workouts. They have really got me back into my fitness after having my baby.
    Just wondered if you had any workouts just purely using the paralette/challenger bars?

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