Hi Everyone,
Welcome to today’s workout! This is a great, unique workout with some fun exercise moves. One round of this routine will take 20-Minutes. You can do one round or up to three rounds. We have cardio bursts in this workout. In between each exercise you can do cardio of your choice: marching in place, jogging, high knees, jumping jacks, jump rope or kettlebell swings. You can even mix it up and switch the cardio during each interval.
![Demonstrating a push-up](https://www.benderfitness.com/wp-content/uploads/2023/02/AB694A00-788E-4686-B6A4-F7A7B9C6B10B-1024x768.jpeg)
Affiliate links for some equipment I use in this workout: The gym mat I use: https://amzn.to/3KFH4o2 and the running shoes I wear: https://amzn.to/3Zd1UiM. My leggings are from Fabletics: https://www.fabletics.com/invite/189896435/.
I hope you enjoy today’s workout. Let me know what you found most challenging and what you enjoyed the most about this routine. It’s a very effective workout routine that requires No Equipment and can be done anywhere. I worked up a great sweat after just one round of this routine.
![Post workout sweat](https://www.benderfitness.com/wp-content/uploads/2023/02/BE044C3B-3DEA-4A04-8EE9-8903132C84FC-768x1024.jpeg)
I will be filming another workout this week, so be sure to check back. Tonight we have belt testing for karate, so hopefully Jesse and I can move up to the next rank. It’s been tricky balancing our schedules, but we continue to enjoy learning martial arts as a family. Over the next couple months there are some more karate tournaments owing up, so we might compete again soon.
I did some martial arts inspired workouts with one of the kinesiology classes I teach, so if you are interested in seeing that here let me know. Have fun today and give yourself a pat on the back for showing up and making a healthy choice for yourself today.
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness
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The Workout:
- Squat to Tip Toe
- Twisted V-Up
- Pushups
- Lunge Lift to Chair (Alternating)
- Scissor
- Cactus, Squeeze, Stretch
- Surfer
- Alternating Side Plank
- Up/Down Dog or Dive Bomber
- Knee to Chest Heel Press (Alt)
- Prone Heel Press
- Hand to Shoulder Plank
- Plié Reach (Alt)
- Dead Bug
- Reverse Plank Step Outs
Photo Tutorial:
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