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Core & Fat Burning Plyo Workout: 26-Minute Home Workout

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Hi Everyone!

It’s workout time! Today’s workout includes a warm-up and cool-down built into the workout. The entire workout will take 26-Minutes.

As always, push yourself for max reps during the workout portion of the exercises. Focus on maintaining good form. Form and intensity will make a difference in your results. Good form ensures that you are utilizing the appropriate muscles. Intensity helps you build lean muscle, while burning fat.

If you need to modify an exercise that’s totally fine! Where there is a will there’s a way. Listen to your body. As long as you find the workout challenging you are getting benefits from the exercises.

Maverick is feeling better so I took him for a walk.

I mentioned in my last post that my son has been sick. Last month was really rough on our family’s health. Maverick and I were sick twice, and Jesse was sick once. Overall our household was sick for an entire month. Maverick still has a stuffy nose (and so do I), but he is on the mend. Last night I finally got some rest. I have felt like a zombie for the last week, because I become virtually nonfunctioning without appropriate amounts of sleep. I was drinking copious amounts of coffee, and still feeling tired all day long.

I teach my jogging class today, so I will be getting in about a 4-mile running workout with my students. Do you like when I post break downs of our running workouts? We have been doing a different workout/type of run each week in my class. This was the last running workout breakdown I posted: VO2 Max Running Workout: Fat Burning & Speed Building Workout.

My Half Marathon is in one month, and I feel very unprepared. I know that I can last through the whole distance, but I think it’s going to be challenging this time around. I really need to stay on track (and healthy!!!) this month so I can maintain my running schedule.

Also, don’t forget your Burpees today! Today is Day 12 of the #30BurpeeChallenge.

I hope you enjoy today’s workout! Let me know what you think!

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:

***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
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