HI Everyone!
Welcome to Day 17 of my 6-week workout challenge! Are you ready to work your midsection today? Yesterday we did a Butt Sculpt Workout, so today we are ready to work our core. This week’s schedule is below:
Week 3:
- Rest Day
- Lower Body-Butt Sculpt Workout + 30-Minutes of Easy Cardio
- Core Sculpt + Moderate Intensity Cardio
- Interval Cardio
- Arms/Upper Body + Easy Cardio
- Rest Day
- Full Body Workout + Easy Cardio
For my Cardio today I am going to do a Spin class. Jesse has a race this weekend, so he wanted to do some cross training. Spin is a great way to get in some endurance/cardio and work on leg turnover, without pounding his legs before the race. I haven’t taken a spin class since I was pregnant, so I am excited to try it out again. The class will be 45-Minutes long, so I will do one round of today’s workout, plus the 45-minute class for a total workout time of 60-Minutes.
I did a Facebook Live chat today on my page: @MelissaBenderFitness and got some great feedback, so I will definitely be doing that again in the future. I won’t be filming the new core workout until this evening. In the mean time I posted a Throwback Core workout option below. I will get the new workout uploaded as soon as I can, and post it here. Update: The New Workout Video is Below. Don’t forget, if you have a Diastasis, substitute the Diastasis Workout Video for this one. That video is great for the Deep Core Muscles even if you don’t have an abdominal separation.
Have fun, and I will see you soon with a new workout!
Melissa
PS Find me on Social Media: @BenderFitness and Jesse is on Instagram: @BenderCrosby1
New Workout:
Buy a Gymboss now.: Interval Timer Set for 15 Rounds of 10/50.
- Runner’s Lunge Plank-Right
- Runner’s Lunge Plank-Left
- Side Plank Reach-Right
- Side Plank Reach-Left
- Super Swim
- Center Toe Slides
- Pendulum Plank
- Boat Knee Drop-Right
- Boat Knee Drop-Left
- Superman Pushup
- Plank Crunch
- Leg Lift
- Hip Lift
- Elbow Tap Side Plank-Right
- Elbow Tap Side Plank-Left
Repeat 1-3X
Pair with 30-45 Minutes of Cardio. My cardio option was a 45-minute spin class.
Throwback Workout:
Buy a Gymboss now.: Interval Timer Set for 15 Rounds of 10/50.
- High Knees
- Prone Heel Tap
- Mountain Climber
- Heel Tap Abs
- Burpees
- Side Plank Knee Circles (right)
- Side Plank Knee Circles (left)
- High Knees
- Heel Tap Jump Squats
- Walking Pushups
- High Knees
- Side Kick Squat (right)
- Side Kick Squat (left)
- Mountain Climbers
- Burpee
Repeat 1-3X