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Total Body LIIT (Low Impact Interval Training) Bodyweight Workout

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Hi Everyone!

Welcome to today’s workout.

This workout routine is a LIIT (low impact interval training) workout. Don’t let the words Low Impact fool you. This is a great Total Body Workout, that will strengthen and sculpt your muscles.

This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.

Jump Rope is a great cardio burst option, when you want to amp up the intensity of your workout.

Challenge yourself to get in Maximum Repetitions for each exercise, without sacrificing form. You can go through this workout once, or repeat it up to 3X.

Remember, that for the best results you should pair your workouts with healthy meal choices. Keep on making healthy choices this week, and tag me in your check-in posts. I love to see you doing BenderFitness workouts.

Let me know what you think of this workout, and if you have any favorite moves. I really liked the Hip Tip Heel Press, because I liked feeling my lower abs activate. Try to have fun with this routine!

Thanks for working out with me!

❤ Melissa

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 stay free and sustainable, your donation is greatly appreciated:

Set your interval timer for 15 Rounds of 30/50.

1. Warrior Stretch/Heel Lift-Right
2. Warrior Stretch/Heel Lift-Left
3. Supergirl Push-ups
4. Side Plank Squeeze- Right
5. Side Plank Squeeze- Left
6. Kneeling Warrior – Right
7. Kneeling Warrior – Left
8. Hydrant – Right
9. Hydrant – Left
10. Hydrant Heel Press -Right
11. Hydrant Heel Press -Left
12. Plank Crunch
13. Hip Tip Heel Press
14. Down Dog Core Series – Right
15. Down Dog Core Series -Left

Repeat up to 3X.

Warrior Stretch Heel Lift: Part 1

Warrior Stretch Heel Lift: Part 2

Supergirl Push-ups

Supergirl Push-Up: Part 2

Side Plank Squeeze: Part 1

Side Plank Squeeze: Part 2

Kneeling Warrior: Part 1

Kneeling Warrior: Part 2

Hydrant: Part 1

Hydrant: Part 2

Hydrant Heel Press

Plank Crunch: Part 1

Plank Crunch: Part 2

Hip Tip Heel Press: Part 1

Hip Tip Heel Press: Part 2

Hip Tip Heel Press: Part 2

Hip Tip Heel Press: Part 3

Down Dog Core Series: Part 1

Down Dog Core Series: Part 2

Down Dog Core Series: Part 3

Down Dog Core Series: Part 4

Down Dog Core Series: Part 5



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