Total Core and Cardio Workout: No Equipment

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Hi Everyone!

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.

Workout burn.

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.

Super Sweaty!

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.


Have fun with the workout! Tag me in your post-workout sweaty selfie!

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:

  1. Leg/Hip Lift
  2. Lunge Jumps
  3. Side Plank Elbow Tao: Right
  4. Side Plank Elbow Tap: Left
  5. Side Scissor: Right
  6. Side Scissor: Left
  7. Side Plank Ankle Tap: Right
  8. Side Plank Ankle Tao: Left
  9. Double Hop Lunge: Right
  10. Double Hop Lunge: Left
  11. Plié Jump Side Kick: Right
  12. Plié Jump Side Kick: Left
  13. Warrior III Tap: Right 
  14. Warrior III Side Tap: Left
  15. Down Dog Lift: Alternating
  16. Side V-Up: Right
  17. Side V-Up: Left
  18. Knee Drop Boat
  19. Push-up Jack
  20. Sit Thru Burpees
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Lunge Jump
Side Plank Elbow Tap: Part 1
Side Plank Elbow Tap: Part 2
Side Scissor
Side Plank to Ankle Tap
Side Plank Ankle Tap: Part 2
Double Lunge Hop: Part 1
Double Lunge Hop: Part 2
Warrior III Tap: Part 1
Warrior III Tap: Part 2
Side V-Up: Part 1
Side V-Up: Part 2
Knee Drop Boat
Push-up Jack: Part 1
Push-up Jack: Part 2
Sit Thru Burpee: Part 1
Sit Thru Burpee: Part 2
Sit Thru Burpee: Part 3
Sit Thru Burpee: Part 4

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