Core & Fat Burning Plyo Workout: 26 Minutes

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Hi Everyone!

Today’s workout is focused on the core with an intense cardio fat burning segment. The Cardio Burn kicked my butt! I don’t know if it was because of the Lower Body Workout that I did yesterday, but my thighs were burning and shaking!

This is a great workout, that will still challenge your whole body, even though it is core focused. The video below includes the Warm-Up and Cool Down. I asked yesterday if you preferred the warm up and cool down built in, and the result seemed to be split 50/50.

Be sure to push yourself during today’s workout. Seeing results in your midsection is a combination of strengthening and fat burning.

I am going to work on editing this video in segments as well, so I will have the warm-up, cool-down, and workout portion uploaded as separate videos to make it easier for those of you who prefer to repeat your workouts in segments, and pair them with alternate workout videos.

I experimented with my Black Bean Brownie Recipe, and made Thin Mint Brownies. I will be sharing that recipe soon. My sister came over to help me film this workout, and when she tried the brownies she said they tasted like a Girl Scout cookie.


I am off to play with this happy little guy! Have fun & let me know how you feel after today’s Core & Cardio Burn.

I hope you enjoy today’s workout!

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here:

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera:***

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50.

Warm Up:

  1. Ropeless Jumping
  2. Jumping Jacks
  3. Jog
  4. Alternating Lunge with Knee Drive
  5. Side Squat with Shoulder Stretch

Core Section:

  1. X-Squeeze
  2. Side Plank Hip Drop-Right
  3. Side Plank Hip Drop-Left
  4. Super Swim
  5. Table Pose
  6. Heel Tap Leg Lift
  7. Elbow Tap Side Plank-Right
  8. Elbow Tap Side Plank-Left
  9. Supergirl Pushup
  10. Temple Tap Abs

Plyo Cardio Fat Burn:

  1. Jump Squat
  2. Lunge Jump
  3. Burpee
  4. Mountain Climbers
  5. Surfer
  6. Frog Hopper

Cool Down:

  1. Jumping Jacks
  2. Forward Kicks March
  3. Butt Kick March
  4. Quad Stretch-Right
  5. Quad Stretch-Left

7 thoughts on “Core & Fat Burning Plyo Workout: 26 Minutes

  1. Katherine

    I liked this workout. Breaking it down actually made it go by faster it seemed, which is weird but I’ll take it. As much as I would like to skip warming up and cooling down my body needs it so thanks for including the warm up and cool down! And I didn’t have to go somewhere else to find a warm up/cool down video or make one up myself.

  2. Marina

    I agree that i like the warm up and cool down included. If it is not included I am less likely to do it. And if I don’t feel like doing them then i can just skip forward.

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