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Hi Everyone!

Welcome to today’s workout. Today’s routine will work your entire body, and includes plenty of exercises to keep your heart rate up. This routine combines strength building and cardiovascular exercises.

One round of today’s workout will take 20-minutes, but if you want a longer workout you can repeat it.

Upcoming Challenge: I will be hosting a new workout challenge in December to help keep us all on track and accountable. It’s also a great way to jump start any New Year’s resolutions we have about our health.

As part of the challenge I will be hosting a new DietBet Weight Loss challenge. It starts on December 12th. You can find the details here: www.dietbet.com/BenderFitness. If you aren’t familiar with DietBet this is how it works:

  1. You make a $20 bet that you are able to lose 4% of your body weight over the course of 4 weeks.
  2. When weigh in starts (up to two days before the game officially starts) you log into your account and you will be assigned a check in word. You submit weight and photos with the check in word.
  3. Throughout the 4-weeks you focus on hitting your goal (with help from my workouts and meal tips!)
  4. When the game ends up have two days to submit a weigh in with a new word which will be assigned to you.
  5. Everyone who achieves their goal splits the jackpot. Even if every single player wins you will at least get your initial $20 bet back.

If you want to join the DietBet, head on over and sign up.

I will be seeing you soon with new workouts.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

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

Full disclosure: BenderFitness is paid to host a DietBet challenge. I will never share or support a product I don’t believe in.

Set your interval timer for 20 rounds of 10/50.

  1.  Burpee
  2.  Leg Scissor Abs
  3. Chair Taps
  4. Superman
  5. High Knees
  6. Walking Pushups
  7. Jumping Jacks
  8. Side Plank Abs (right)
  9. Surfer Jumps
  10. Side Plank Abs (left)
  11. Forearm Plank Leg Jump
  12. Double Kick Back (right)
  13. Lunge Jumps
  14. Double Kick Back (left)
  15. Mountain Climbers
  16. Down Dog Pushup
  17. Single Leg Lateral Jump (right)
  18. Pendulum Leg Swing with Chair
  19. Single Leg Lateral Jump (left)
  20. Pump Handle Abs

Repeat 1-3X



  1. Nicole from Sydney

    Boom! Single leg lateral jumps are the sneakiness move…so simple and yet the burn was insane. Took a lot of focus to just do the hop!

  2. Alex

    I agree on the single leg hops! I liked this workout a lot. Can I make a request to have crab reaches in an upcoming video? Looking forward to the next challenge.

  3. Nicole from Sydney

    It was so good, I came back for more! Interesting as I really felt the downdog push ups straight after the mountain climbers. I’ve got great shoulders thanks to Team Bender, I’m very toned and broad thanks to checking form with Melissa who killls it every time.

  4. Anonymous

    I love the pace of this one. I like that each move is 50 sec.
    I was able to keep my heart rate up through 50 sec of cardio. Thanks for all that you do for us!
    I have also fallen in love with your cardio videos, they are so good!
    I have a question, when you do temple tap abs is your entire back flat on the floor?

    • benderfitness

      During Temple Tap Abs I keep my shoulders/shoulder blades elevated. It helps engage the abs even more deeply. 🙂

      I’m glad you’re enjoying the cardio! <3

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