Hi Everyone! Get your stability ball ready! It has been a while since I have used the stability ball. It’s a fun way to mix up the challenge and incorporate some different moves into your workout. Today is Part 2 of my 3 Part Full Body Workout Challenge. The workout schedule for this week is listed below. Day 4 is a rest day, and Day 5 combines all three workouts together for a 40 minute challenge workout.
Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) *Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X) Day 4: Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) Have fun with today’s workout! Melissa
Gambit loves working out!
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 1. Butt Pull 2. Thigh Squeeze 3. Single Hip Lift (right) 4. Single Hip Lift (left) 5. Superman Glute Lift 6. Back Extension 7. Prone Elbow Twist 8. Pike 9. Reaching Situps 10. Ball Pass Repeat 1-3X Pair with 10 Minute Jump Rope Workout.
Hi Everyone! Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts. I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT. I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week. The schedule for the week would look like this: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X) Day 4: Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) You can incorporate rest days in between as needed. Let me know what you think of the new format I am trying in the comments below or on Facebook. Have fun! Melissa
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Repeat 1-3X
Today’s workout if focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.
The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.
I like paring this workout with cardio. You can repeat the workout up to 4X and pair with 30 minutes of Cardio of choice.
If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.
See you tomorrow! Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Repeat 1-4X Set your Interval Timer for 10 rounds of 10/50 seconds. *Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise. 1. Plank 2. Reverse Plank Leg Lift 3. Side Plank Reach (right) 4. Side Plank reach (left) 5. Temple Tap Abs 6. V-Up Twist 7. Reach Through 8. Leg Lift 9. Hip Lift 10. Crunch and Tap
Now it is time to start focusing on sculpting lean muscle! Why do you want lean muscle? It gives your body shape, definition, strength, and improves your metabolism and calorie burn.
I burned over 800 calories doing today’s workout. I did 3 Rounds of today’s workout, plus 3 miles on the treadmill. I followed it with a 5 minute walking cool-down. My total workout time was 60 minutes.
I hope you enjoy today’s workout! I used two 20 lb dumbbells, and my barbell total weight was 75 lbs. You want to choose an amount of weight that challenges you, but you are able to maintain form with.
I like to have a snack with some protein and carbohydrates after my workout. I was able to get an early sample of the Detour Simple Bars in Salted Caramel Cookie Dough Flavor. I like the Simple Bars because they don’t use artificial ingredients, and they taste amazing! I felt more like I was eating a candy bar than a protein bar. You can check out their Facebook page here: https://www.facebook.com/DetourBars.
Post-Workout Snack and Calorie Burn from today’s workout.
I am looking forward to trying the flying trapeze with Rose when she finishes the program, and filming a workout with her. Let’s keep cheering her on along the way! Have fun!
Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness **Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout.
1. Squat 2. Romanian Deadlift 3. Sit to Stand (right) 4. Sit to Stand (left) 5. Goddess Squat Twist 6. Warrior Deadlift (right) 7. Warrior Deadlift (left) 8. Chair Squat Press 9. Curtsy Lunge with Knee (right) 10. Curtsy Lunge with Knee (left) Repeat 1-3X Cardio: 30 Minutes or 3 Miles.
Hi Everyone! This is workout #24 of my HIIT the New Year Hard Workout Challenge! Today’s workout is focused on strengthening the core. A balanced core will help improve your performance in every type of exercise, and supports better balance. To create equal balance in the core it is imperative to work the muscles from every angle, and incorporate exercises for the mid and lower back. I paired this workout with a walk on the treadmill. I like pairing core with cardio for an extra burn. Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Click the link to get your own Gymboss Interval Timer! Set your timer for 10 rounds of 0/50. 10 Seconds Rest. 50 Seconds Max Reps. 1. Leg Lift Pushup (or Plank) 2. Clamp 3. Angel Crunch Tap (right) 4. Angel Crunch Tap (left) 5. Quadruped (or Plank) Step & Stretch (right) 6. Quadruped (or Plank) Step & Stretch (left) 7. Cheek to Cheek with Knee Press 8. Side Plank Reach with Toe Touch (right) 9. Side Plank reach with Toe Touch (left) 10. Pushup Back Stretch
Hi Everyone, Today is Day 8 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout. I wasn’t able to film a new workout today. Jesse got home late from work, and we had company this evening. I did get in 3 miles of running on the treadmill because I didn’t want to completely skip my workout. There will be a new workout tomorrow evening. I am baby sitting my niece after work so it won’t be up until a bit later. If you are ever looking for a workout option I have close to 600 different home workouts on my blog to choose from. This is a link to the workouts from my first DietBet Challenge: Click Here. If you can’t wait you can select one of those workouts, and then get back to this routine once the new one is posted.
Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest. I was sweating, and I definitely felt like I got a great workout in! For this workout I used 2 dumbbells, and a stability ball for the last move. If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only. Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness Workout Tutorial: (Full length workout below)
Day 2 of my HIIT the New Year Hard Workout Challenge is focused on core. I will be filming the new video tonight. It will be posted later this evening or early tomorrow AM. In the mean time this is an alternate core workout. I also posted today’s 30 Day Instagram Challenge Workout Move. That move can be done in addition to this workout.
My DietBet Challenge officially starts tomorrow. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $11,000 now, and everyone who hits their weight loss goal splits the pot.
Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts). I like to pair core days with 30 Minutes of cardio, and that is what I will be doing tonight.
I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body.
This routine is challenging, but fun. I added in some new exercises which I hope you enjoy.
I hope you all enjoy the workout and have a great day! Melissa PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂 PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.
1. Superman Plank 2. Leg/Hip Lift 3. Temple Tap Abs 4. Dolphin to Spiderman 5. Side Scissor 6. Oblique Twist Situp 7. Side Plank Crunch (right) 8. Side Plank Crunch (left) 9. Full Roll Up Situp 10. Superman Twist
Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.
Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.
Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.
Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.
Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.
Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.
Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.
Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.
Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.
Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.
Why wait for the New Year to re-focus on your heath and fitness?
Today’s workout is short, but intense! If you don’t think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!
Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That’s saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes.
I went through this workout 2X and paired it with a 26 minute run outside at an easy pace.
I hope you’re ready for a great workout for your core and arms! Jesse is sharing today’s workout, and there are several new move combinations in this routine!
If you are building to your push-up, all push-ups can be performed from your knees. Push yourself to do as many full push-ups as you can and then transition to your knees to complete the rest.
Workouts should always be a building process. Challenge yourself to try the things you can’t do yet. Today might be the day that you will exceed your own expectations.
Have fun with today’s workout! I am also planning on sharing some fun new recipes, and I am already working on a great challenge to start the new year off right!
1. Burpee 2. Twisting V-Up 3. Walk the Plank 4. Russian Twist 5. Superman Push-up 6. Oblique Drops (right) 7. Oblique Drops (left) 8. Frogger Push-up 9. Side Plank Hip Drop with Leg Lift (right) 10. Side Plank Hip Drop with Leg Lift (left) Repeat 1-3X
This workout is focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.
The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.
I paired this workout with a run. I was planning on filming a new workout tonight, but I forgot that Jesse is taking our nephew to his first Hockey game! I am two days away from my half marathon so I only did one round of this workout, and paired it with an easy paced run, and 4 two minute intervals at my desired race pace. The week of a race it’s important to keep your body feeling fresh, without overdoing the mileage or the intensity.
If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.
See you tomorrow! Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. PPS This workout outfit is from Affitnity. You can get 15% off any purchase by using the code BenderFitness at checkout!
Click the link to get your own Gymboss Interval Timer! Repeat 1-4X Set your Interval Timer for 10 rounds of 10/50 seconds. *Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise. 1. Plank 2. Reverse Plank Leg Lift 3. Side Plank Reach (right) 4. Side Plank reach (left) 5. Temple Tap Abs 6. V-Up Twist 7. Reach Through 8. Leg Lift 9. Hip Lift 10. Crunch and Tap
This was my workout today. Today’s workout if focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.
The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.
I paired today’s workout with a 6.27 mile run outside. I am trying to get back into the habit of making Sunday my long run day. I haven’t been getting in much consistent mileage lately so I am slowly going to build up the length of my Sunday runs.
If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.
Jesse and I also completed the #ALSIceBucketChallenge and made a donation to the ALS Association.
You can find the video here: Bender Fitness #ALSIceBucketChallenge. Have fun! Feel free to laugh at me if you check out the Ice Bucket Challenge video. I despise being cold (I was less nervous to go Sky Diving than I was to dump that water on my head!) See you tomorrow! Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.
Click the link to get your own Gymboss Interval Timer! Repeat 1-4X Set your Interval Timer for 10 rounds of 10/50 seconds. *Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise. 1. Plank 2. Reverse Plank Leg Lift 3. Side Plank Reach (right) 4. Side Plank reach (left) 5. Temple Tap Abs 6. V-Up Twist 7. Reach Through 8. Leg Lift 9. Hip Lift 10. Crunch and Tap
One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.
I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.
Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. *This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as you progress. 1. Mountain Climbers 2. Crunch and Tap (with dumbbell) 3. Plie Jump 4. Curtsy Lunge (with dumbbell) 5. High Knees 6. Lunge Jump (with dumbbell) 7. Burpee 8. Plank Row (with dumbbell) 9. Heel Tap Abs 10. Extended Hip Lift (with dumbbell) Repeat 1-3X
This workout is done entirely in standing. If you travel a lot, or want to do a quick workout on the go a standing workout is perfect. Sometimes you want to workout in a location where you don’t want to get down on the floor, and this is a perfect option.
Have fun with this one! I found it challenging and I hope you do to. I incorporated some new moves that I think you will like.
Prior to completing this workout I did a 4.87 mile run outside. Where I live it is impossible to do a run without running hills. Yesterday I shared a blog post on Hill Sprints. If you’re a runner (or just looking for a super effective fat burning training technique!) check it out.
Today’s workout is a fun, but quick, challenge. One round takes 10 minutes so you can definitely fit it into your day. Feel free to repeat it and/or pair it with some cardio to increase the intensity of the challenge.
This routine is a full body workout, and uses body weight only. No Equipment? No Excuses. 🙂
I went through this 1X today, and did a 20 minute run outside. Yesterday was a long workout day for me, so today I kept it a bit lighter.
Jesse and I also started a simple stretching program today, which I will be sharing. It’s important to maintain flexibility. I will be posting our routine tomorrow so be sure to check back.
Have fun!
Melissa
Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 1. Low Jack Tap 2. Down Dog Climber 3. Squat Jump 4. Side Plank Leg Lift (right) 5. Side Plank Leg Lift (left) 6. Hip Thrust (right) 7. Hip Thrust (left) 8. Scissor Bicycle 9. Kicking Warrior (right) 10. Kicking Warrior (left) Repeat 1-3X
Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder. Press the foot toward the ceiling.
Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts).
I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body.
This routine is challenging, but fun. I added in some new exercises which I hope you enjoy.
Today we did the Superhero 5k run. Jesse (AKA the Blue Power Ranger) won the race in 16 minutes and 48 seconds.
Superhero 5K Winner: Jesse Bender (16:48)
Kristen hit her goal time!
Patricia did her first Stroller 5K and I coached her through it.
It was a lot of fun for a great cause. I’m looking forward to training for my next 5K. I need a new PR. 🙂 I hope you all enjoy the workout and have a great day! Melissa PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂
1. Superman Plank 2. Leg/Hip Lift 3. Temple Tap Abs 4. Dolphin to Spiderman 5. Side Scissor 6. Oblique Twist Situp 7. Side Plank Crunch (right) 8. Side Plank Crunch (left) 9. Full Roll Up Situp 10. Superman Twist
Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.
Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.
Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.
Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.
Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.
Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.
Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.
Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.
Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.
Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.
Hi Everyone! This is Day 8 of the 30 Day Workout Challenge! As I am posting this it is currently Day 10, so I am still a few workout posts behind but I am catching up! You guys are doing great with the alternative workouts I have posted. One round of this workout only takes 10 minutes, and it can be repeated up to 3X. You can also choose to pair this workout with cardio. I used to rock out pistol squats and they gave me a lot of trouble tonight so I know I have to start working on them again. They are one of the best moves for shaping your thighs and glutes. I hope you enjoy this workout! I will try to catch up with the rest of my posting tomorrow. 🙂 Melissa PS Don’t forget to check-in on Facebook, Instagram or Twitter after you have completed the workout!
Equipment: Gymboss Interval Timer set for 10 rounds of 10/50 Sturdy Chair (or other object you can step up on). *This workout can be repeated up to 3X. I paired it with a 3 mile easy paced run, and 10 minutes of gentle walking. 1. Side Step Up (right) 2. Side Step Up (left) 3. Single Leg Squat (right) 4. Single Leg Squat (left) 5. Overhead Reach Squat 6. Twisted Sumo 7. Pendulum Squat 8. Warrior Lunge (right) 9. Warrior Lunge (left) 10. Sit to Stand Switch
Hi Everyone! My workout today was separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below.
I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower). I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging. I am going to be increasing the intensity this week. Last night Jesse and I went to my sister’s annual Halloween party, and I got to dress up as Wonder Woman. It was a lot of fun. I love Halloween, and typically seize the chance to dress up as one of my favorite superheros. 🙂 I hope you all enjoy the workout(s)! Melissa
Max reps during each 50 second Interval, 10 seconds of rest between exercises. 1. Mountain Climber 2. Russian Twist 3. Frogger 4. Crunch & Tap 5. Russian Kicks 6. Temple Tap Abs 7. Plank Jacks 8. Heel Tap Abs 9. Donkey Kick 10. Hip Lift
1. Reverse Pushup 2. Leg Raise 3. Ab Twist 4. L-Lift 5. Tick Tock Abs
50 seconds max reps, 10 seconds of rest between exercises *This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as your progress. 1. Mountain Climbers 2. Crunch and Tap (with dumbbell) 3. Plie Jump 4. Curtsy Lunge (with dumbbell) 5. High Knees 6. Lunge Jump (with dumbbell) 7. Burpee 8. Plank Row (with dumbbell) 9. Heel Tap Abs 10. Extended Hip Lift (with dumbbell)
Hi Everyone!
One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.
I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.
I followed this workout with a 4.5 mile run outside. It took me 38 minutes at a comfortable pace. I am continuing my training for My First Half Marathon, which is three weeks from yesterday.
Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.
10 seconds Rest, 50 seconds Max Effort 1. High Knees or Jump Rope 2. Surfer Burpee 3. Side Kick Hop (right) 4. Side Kick Hop (left) 5. Mountain Climber 6. Lunge Jump 7. Squat Jump 8. Russian 9. Frogger 10. High Knees
Hi Everyone!
This was my workout last night. One round is quick, it takes only 10 minutes so it’s easy to make time for this one. 🙂
I repeated the workout twice, and it felt great to get my heart rate up. I love the fat burning, and muscle building benefits of HIIT workouts. It’s also great cardiovascular cross training if you are a runner. This style of workout will help increase your VO2 Max, and get your body used to maintaining a harder effort.
I hope you all enjoy the workout! Time to get sweaty!
Hi Everyone! Do you have 10 minutes to get a stronger, healthier, more toned body? 🙂 One round of this workout takes only 10 minutes, but it should get you sweating. If you have time you can repeat the workout, or even break it up and go through it a couple of times throughout the day. We are all busy, but it’s important to take time for your own health. I read today that consistent exercise adds an average of 7 quality years onto your life. That’s a pretty major statistic. 🙂 Enjoy the workout! Melissa PS I used dumbbells in this workout. If you don’t have any you can complete the exercises with body weight only, with canned soup/veggies, or even a water bottle or milk jugs.
Beginner: 30 seconds max reps, 15 seconds rest Intermediate: 45 seconds max reps, 10 seconds rest Advanced: 50 seconds max reps, 10 seconds rest 1. Frogger Row 2. Twisting Dumbbell Hop 3. Romanian Warrior 4. Weighted Toe Touch Abs 5. Goblet Squat 6. Weighted Toe Tap or Weighted High Knees 7. Alternating Side Plank 8. Squat and Press 9. Temple Tap Abs 10. Down Dog Weight Drag
