Hi Everyone!
Welcome to today’s workout. This routine will take 21-Minutes per round. You can go through it once, or repeat it for a longer workout series. You don’t need any equipment for this workout. Just your body weight, and a little bit of space. As always, focus on maintaining good form during each exercise and get in as many reps as possible.
When I filmed this workout, I paired it with the new 15-Minute Body Weight HIIT. I did one round of each and finished with some stretching. I posted my quick post workout stretching video below as well.
Quote for the Day: “It’s not whether you get knocked down; it’s whether you get up.” Vince Lombardi.
I love this quote. Recently I was reflecting on the fact that “The Little Engine That Could” was one of my favorite picture books as a child. If you’re familiar with the book, the train tries something she isn’t sure she is capable of and says to herself “I think I can, I think I can, I think I can.” So she does.
In life we need that same determination. We need to think that we can do something, and then we need to keep practicing until we get it. Don’t quit because something is difficult. Exercise doesn’t just train your body, it trains your mind. You learn to work at a higher level, and your brain learns that you are capable of continuing in the face of challenges and obstacles.
Life Update: It has been busy here and I haven’t gotten as many workouts in as I would like. I am working on some creative writing projects, and trying to spend time with my family. Maverick turns one on the fourth of July so I am prepping for his first birthday party. Despite Pinterest, party planning does not come easily to me. I look at party planning as some type of mystical ability that people are born with. 😉
When Jesse and I got married the wedding coordinator said that I was the most laid back bride she had ever met. I told her that the wedding theme was joy and celebration, and as long as everyone had a good time I would be happy. Laid back can be a great asset, but I think event coordinators need to have more vision and attention to detail.
Fun day boating for my sister’s birthday.
I hope you enjoy today’s workout!
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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Set Your Timer for 21 Rounds of 10/50. Buy a Gymboss now.
- Dive Bomber
- Heel Tap Jump Squat
- Superman
- High Knees
- Rock the Boat
- Mountain Climber Pushups
- Forward/Backward Lunge-Right
- Forward/Backward Lunge-Left
- Side Plank Hip Lift-Right
- Side Plank Hip-Lift-Left
- Kick Back-Right
- Kick Back-Left
- Hydrant-Right
- Hydrant-Left
- Surfer Burpee
- Leg Circle Abs-Right
- Leg Circle Abs-Left
- Boat Scissor
- Plank Ab Series-Right
- Plank Ab Series-Left
- High Knees
Repeat 1-3X
Post Workout Stretch:
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