Today I am sharing my #BFQuickPick Workout. It’s a quick workout that will get your heart rate up, boost your metabolism, and it’s easy to fit in throughout the day.
I did one round of this workout this morning. It was a short boost, that helped with my energy. It was fast enough that I could fit it in with minimal interruption from my one year old son. He did think it was hilarious to crawl under me during the Spiderman Planks, but I just used it as extra motivation to really keep my glutes/thighs working to keep my knee parallel to the ground.
I am going to share more quick pick workouts in the future. I will still be posting new full length workout videos, but I think this will make a nice addition to our longer workouts.
Below I have included photos and written descriptions of each exercise. I recommend challenging yourself to complete the routine as quickly as possible (with good form!) Time yourself, and if you go for a second round (or repeat the workout in the future) aim to beat your original time. The added challenge is a great motivator. I find it useful to keep a workout journal or calendar so you have a quick visual reference for how many workouts you are getting in. It also makes it easier to see patterns, which can help you create a more efficient workout schedule.
Life Update: I am teaching a yoga course at Penn State Beaver this semester, so I am doing Yoga with my class 2X per week. We end each of our workouts with meditation, and having that time has been a great way to re-center myself.
New Workouts: We have more workouts headed your way! I am working on a new challenge for the month of October.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.
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
20 Down Dog Toe Taps
20 Heel Tap Leg Lifts
20 Spiderman Plank
20 Hip Thrusts Per Leg
20 Plie Squats