10 Minute Abs + 10 Minute Cardio Fat Burn: No Equipment Home Workout

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Hi Everyone!

Welcome to today’s workout! Today we are starting out with a quick core workout. This workout will only take 10-Minutes, but you can repeat it to make your workout longer. I also posted a cardio video below for an added fat burn. If you do one round of each video your total workout time will be 20-Minutes and you are going to have a great burn.

Each video can be repeated up to 3X (total workout time 60-Minutes). I recommend alternating videos if you are going to repeat them. Cardio/Core/Cardio/Core, etc. Be sure to warm-up before the workout and cool down after the workout.

butt workout

We are on Day 7 of my Booty Sculpt Challenge move of the day. I haven’t filmed the new move yet, but I will post it as soon as it’s up. You can find Days 1-6 here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge.

Also, today at 2 PM my newest BodyRock Mom workout will be live. If you want an e-mail reminder for the workout each week you can sign up here: http://www.bodyrock.tv/bodyrockmom/signup. I will also be sharing the video on my Facebook Page: @MelissaBenderFitness.

I hope you guys enjoy today’s workout! I am filming a new one today, so that will be posted for tomorrow.

Have fun & work up a good sweat!

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

  1. High Knees
  2. Mountain Climbers
  3. Burpees
  4. High Knees Lateral Jump
  5. Frog Hopper
  6. Plie Jump
  7. Tuck Jump Burpee
  8. Russian Kicks
  9. Heel Tap Squat Jump
  10. Donkey Kick

Equipment: –Buy a Gymboss now. set for 10 Rounds of 10/50. 

Help BenderFitness: https://www.patreon.com/BenderFitness

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.
Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.
Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.
Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.
Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.
Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.
Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.
Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.
Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.
Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

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