Hi Everyone!
It’s workout time again! Are you ready to get sweaty? I hope so! I know I am ready for a great workout. Today’s workout is a 22-Minute Total Body HIIT. This is one of our Boot Camp Classes.
My plan is to film a new workout today. My fingers are crossed that my son is amenable to my filming schedule! I have so much that I want to share here on BenderFitness, but it’s been crazy trying to get stuff done with a newborn. I have to re-start any projects multiple times throughout the day and that just makes things take longer.
I updated the Booty Sculpt Challenge Move of the Day Playlist. I will be adding a new move today. I created a playlist on Youtube to keep it easy to find the daily exercise. I will continue posting moves until the end of the month.
I will see you all soon with a new workout! I hope you enjoyed the last Live Workout in my BodyRock Mom workout series. I posted the video on my Facebook page. 🙂
Can you guys believe that we are just a couple days away from Thanksgiving? Jesse and I celebrated with my side of the family on Sunday, and we will see his side of the family Thursday. I made my Honey Balsamic Brussels Sprouts and a healthy cookie dough dip. Even the kids loved the dip! Do you have a favorite healthy holiday recipe?
Have fun today!
Melissa
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
*30-Second Cardio Burst of Choice Between Each Exercise
1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees
Repeat 1-3X
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| Temple Tap Abs |
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| High Knees (Cardio Burst) |
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| Jumping Jacks (Cardio Burst) |
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| Superman + Pushup: Part 1 |
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| Superman + Pushup: Part 2 |
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| Superman + Pushup: Part 3 |
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| Superman + Pushup: Part 4 |
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| Superman + Pushup: Modified Pushup |
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| Alternating Supine Bridge Knee Flexion: Part 1 |
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| Alternating Supine Bridge Knee Flexion: Part 2 |
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| Alternating Supine Bridge Knee Flexion: Part 3 |
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| X-Jump: Part 1 |
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| X-Jump: Part 2 |
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| Hip Drop to Side V-Up: Part 1 |
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| Hip Drop to Side V-Up: Part 2 |
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| Hip Drop to Side V-Up: Part 3 |
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| Tricep Dip to Reverse Plank: Part 1 |
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| Tricep Dip to Reverse Plank: Part 2 |
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| Side Lunge Squat & Leg Lift: Part 1 |
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| Side Lunge Squat & Leg Lift: Part 2 |
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| Lunge Jump: Part 1 |
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| Lunge Jump: Part 2 |
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| Spiderman Pushup: Part 1 |
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| Spiderman Pushup: Part 2 |
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| Spiderman Pushup: Part 3 |
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| Spiderman Pushup: Part 4 |
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| Chair Pose: Modification for Jump Squat |
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| Jump Squat: Part 1 |
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| Jump Squat: Part 2 |
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| Full Circles: Part 1 |
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| Full Circles: Part 2 |
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| L-Sit to Table: Part 1 |
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| L-Sit to Table: Part 2 |
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| L-Sit to Table: Advanced Modification |
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| Goddess Pose Lifts: Part 1 |
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| Goddess Pose Lifts: Part 2 (Alternating Heel Lift) |
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| Goddess Pose Lifts: Advanced Modification |
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| Burpee: Part 1 |
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| Burpee: Part 2 |
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| Burpee: Part 3 |
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| Burpee: Part 4 |