Hi Everyone!
It’s workout time again! Today’s workout will only take 10-Minutes per round. This routine will help sculpt and strengthen your entire body. I used dumbbells in this workout, so if you have some grab them! If you don’t have them you can do the exercises with body weight, or grab some water bottles, or something from around the house to add resistance.
Adding resistance will increase the intensity of the workout, and increase the overall burn. Remember, work at your own level. If you find the workout challenging that’s a good thing! Get in as many reps as possible with good form.
Yesterday I read an article that said it doesn’t matter if you lift heavy, or lift light for more reps. Both techniques led to equal strength gains. When lifting heavy people tend to max out between 8-12 reps. When lifting light most people max out between 15-20 reps. The most important aspect of training, as it relates to building strength, is to get to your personal maximum.
The great thing about HIIT, is that it is designed for you to always go for your max reps. It’s a great way to progressively build your fitness, because you are always aiming to get in more reps during each interval. This helps to prevent your body from adjusting to the workout style.
I am a firm believer in versatility in workouts (which is why this website and my youtube channel currently have over 800 unique workouts). Don’t be afraid to mix up your workouts and try new things. Moving your body, and trying things that challenge your strength, flexibility, endurance, all of it combines to help you improve your level of overall health and fitness.
Strength without flexibility leaves you more prone to injury. Flexibility without strength leaves you more prone to injury. Flexibility and strength combined will help you decrease your chance of injury. We should ultimately be seeking health, and balance in both our workouts and our lives.
I hope that you enjoy today’s workout. It’s a fun, quick challenge. Let me know how many rounds you make it through. I teach my jogging class today, so I will be getting in between 3-4 miles of running, and I am aiming to do 2 rounds of this workout. My total workout time will be about 50-minutes. That is assuming everything goes according to plan. With an 8-month old plans sometimes change.
Wish me luck & have fun!
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.
Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest
Interval Timer: Buy a Gymboss now.
1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag
Repeat 1-4X
