Welcome to today’s workout! Today we are focusing in sculpting our core muscles. We have cardio bursts in between each exercise, and some bonus cardio burn Plyometric movements to get our heart rates up during the workout.
Push yourself during each exercise. Go for maximum repetitions with good form. If you ever max out and can’t do anymore, that’s fine, just rest and jump back into the workout as soon as you can.
I was super sweaty by the end of this workout, and hopefully you will be too. Remember, you get out what you put in. When you work hard, you become stronger and develop more endurance. You learn that you are mentally strong, and able to push through difficult things. You learn how capable you are mentally and physically.
I am planning a new workout series and a 1-Mile Speed Running Challenge. Lots of fun and exciting new workouts are going to be headed your way soon. Keep checking back for more, and sharing with your friends.
We are all in this together.
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
- Leg/Hip Lift
- Lunge Jumps
- Side Plank Elbow Tao: Right
- Side Plank Elbow Tap: Left
- Side Scissor: Right
- Side Scissor: Left
- Side Plank Ankle Tap: Right
- Side Plank Ankle Tao: Left
- Double Hop Lunge: Right
- Double Hop Lunge: Left
- Plié Jump Side Kick: Right
- Plié Jump Side Kick: Left
- Warrior III Tap: Right
- Warrior III Side Tap: Left
- Down Dog Lift: Alternating
- Side V-Up: Right
- Side V-Up: Left
- Knee Drop Boat
- Push-up Jack
- Sit Thru Burpees
6 thoughts on “Total Core and Cardio Workout: No Equipment”
Another great workout!! Loving these new ones. I like the sit thru burpees!
Thank you! I loved this one. Really appreciate your workouts.
Super sweaty now! Great workout. I can feel my abs burning!
Love the sit thru burpees. Those kill! Thanks Melissa, for adding those challenging moves!
Two things I can never hear enough of – you got this guys and keep that core pulled in tight. Thank you Melissa!
Loved it! Thank you!!!