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Hi Everyone!

I hope you are ready to work up a sweat today! Today’s workout is a 30-Minute HIIT Total Body Workout & Fat Burn. You get to workout with both of the Benders, which is fun. We used dumbbells for some of the exercises. If you don’t have dumbbells don’t fret! You can choose to do the exercises with bodyweight, or grab something from around the house to add a little bit of resistance.

Adding resistance to your program will help improve your results. You will improve your metabolism and build lean muscle. Body Weight HIIT is fantastic for maintaining/building lean muscle and burning fat, but it’s also important to vary your program. Challenging yourself with multiple training methods is a great way to make that happen.

Unfortunately, I am still very sick. I posted on Instagram & Facebook, that I have been fighting the Flu.  It’s been almost a week, and I can’t get rid of the symptoms. I was at the doctor this morning, and they think that because I am nursing and can’t take anything to treat the illness it is just lingering longer than normal.

I am able to use a neti-pot, and drink lots of tea or hot water with honey, so I am focusing on rinsing and staying hydrated. Hopefully I will be back to working out with you again soon. I normally get the flu shot every year (my job has always required me to do so, because I work with an at risk population of patients). This year I was sick the day before I was supposed to get the shot so my doctor recommended waiting. I didn’t follow up, but this is a good reminder of why I get the shot each year. Maverick had a flu shot, and so far he is displaying no symptoms, and I am praying that continues. I don’t want to see him go through this.

Staying hydrated.

I did film a workout last week (the day that I started getting sick). The only problem is that Maverick decided to Roar and practice Dragon noises during the workout. I’m not talking about once or twice, a lot! So I have to figure out how to edit the video around his Godzilla noises. I haven’t been physically up to doing it yet (the sinus pressure makes my eyes feel like they are going to pop out of my head when I look at the computer for too long. I will get it done soon.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

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 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X