Hi Everyone!

Welcome to a fantastic, full body workout. You don’t need any equipment for today’s workout. This is a completely body weight home workout. You will find the full workout video and breakdown below.

I originally filmed this workout more than ten years ago! I modified it from a group class that I taught. I was also prepping for my first NPC competition when I filmed this routine. There are a few differences in our videos today. Jesse is providing me some encouragement and prompting me with my workout list during this video. You will hear him from behind the camera. We are also combining timed exercises with repetition based exercises.

These days you guys don’t hear much from Jesse, unless he gets in front of the camera and films a workout routine.

If you want to check out my entire 12-Week NPC Prep Workout series you will find it here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program This workout is from Month 3, close to competition day.

The format of this video is a little bit different than the way I taught it in my group class. In the group class we did all of the exercises for time. It’s easier to allow everyone to work at their own pace that way. Below the workout video you will see a breakdown for time or reps. You can follow along with the video and do the full workout with me, or watch the video to learn the exercises and do the whole thing for time.

I have to admit that seeing this video and how strong and defined I am here is motivating. I’ve been playing with the idea of competing in another NPC Naturals competition. I’m more than a decade removed from this competition, have two children and a very busy lifestyle. So it would be interesting to challenge myself in this way again.

I might have to do some research into competitions and figure out a plan. I hope you enjoy today’s workout. If you are interested in getting even more workouts, consider checking out my new Membership! There are two brand new 30-Day workout programs on there already, and I am constantly adding new exclusive workouts at www.MelissaBenderFitness.com. I would love to see you there!

Have fun today! I hope you enjoy this throwback workout! It’s a great one!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises. 

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians
Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees