5-Minute Core Workout: Tighter Tummy-No Equipment Exercise + 10-Minute Lower Body Workout

Hi Everyone!

I have two workouts for you today. Today we are focusing on Core and Lower Body. You can choose to pair the workouts together, or you can do them separately.

Core Workout: The first workout only takes 5-Minutes Per Round. It is a quick challenging routine that will work your core muscles from every angle. You don’t need any equipment, and you can repeat it up to 5X. Note: You do not have to repeat it 5X. I will be going through this 2X today. You can decide how many times you want to go through it based on how you feel, and if you are pairing it with any other workouts.

Lower Body Workout: The second workout only takes 10-Minutes Per Round and is focused on the lower body. You can use dumbbells or a barbell. If you don’t have equipment you can grab a water jug or something around the house to use for added resistance. You can also choose to do the exercises with body weight only. Challenge yourself to focus on great form during each exercise. Form really does make a difference. Improper form typically results in incorrect muscle activation. For the best results, you want to utilize the targeted muscles.

Recently I have written about my recovery from IT Band Syndrome. I need to focus on re-strengthening my lower body, while also focusing on flexibility. I like today’s workout combination because a strong core will help maintain hip alignment and posture. This in turn will assist with more effective lower body workouts.

When I am back to running I am going to focus on re-building my speed. I haven’t done a 5K race in a long time. I was training for a faster 5K when I found out I was pregnant, and I had to ease back on workout intensity. Maverick is now 10-Months old, and already crawls at supersonic speeds so I am going to need to up the workout ante just to keep up with him. I have a feeling he is going to be walking and running before I know it.

I hope you enjoy today’s workout combination. I love seeing your feedback. I have received so many wonderful comments and success stories from people who have used my workouts. I can’t express how much it means to me to hear from you.

Thank you for working out with me! Have fun with today’s workout! Let me know how you feel and what you think.

Melissa

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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 5 Rounds of 10/50.

Push-up Reach Through (Alternating)
Angel Abs
Heel Tap Abs
Superman Push-ups
Temple Tap Abs

Repeat 1-5X

Intervals: 10 Rounds of 10/50

Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Squat to Lunge
Pendulum Squat-Right
Pendulum Squat-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Squat & Press
Plie Squat with Tricep
Lunge & Curl-Alternating
Warrior Split Squat-Right
Warrior Split Squat-Left

Repeat 1-3X

5-Minute Post Workout Cool Down

Hi Everyone!

If you just got in your workout it is time to let your body Cool Down. Your cool down routine after exercise should have two components:

Gentle Movements as you allow your heart rate to calm down.
2. Gentle Stretching

This is a very quick cool down: 5-minutes, plus a bonus stretch at the end. It’s simple, but quick and effective. Cooling down and stretching after your workout will help your recovery time, and assist with preventing injury.

A lot of people skip the cool down, but it really helps you continue to progress your level of fitness, while keeping your body safe and performing to it’s maximum capacity. If you get injured you will miss a lot of training time. Plus, injuries just hurt!

I hope you like today’s cool down. Let me know what you think in the comments below.

Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 5 Rounds of 10/50 for the Cool Down.

Cool Down:
1. March in Place
2. Side Lunge Stretch
3. Side Lunge Stretch
4. Back Extension
5. Forward Fold

Bonus Stretch:
6. Pigeon Pose
7. Pigeon Pose

Quick 5-Minute Pre-Workout Warm Up

Hi Everyone!

Are you ready to get sweaty? Then you should definitely start with this quick 5-Minute Warm-Up Routine. It’s a simple series of exercises to get your heart rate elevated, muscles and body warm, and blood flowing.

Warming up not only helps you increase the benefits of your workout, but it also helps prevent injury. Research has shown that when people warm-up first they are actually able to push harder and get in more Reps during HIIT exercise.

I am doing a little bit of video experimentation to see what you guys like best, so I am uploading the warm-up, cool down and lower body workout videos I filmed for today separately. I am also uploading it as one full workout with warm up and cool down in the same video.

I would love your feedback on what you like best/find most efficient for you. I know many people repeat the workout, or combine workouts so I thought that separate videos might be more effective. That said, it’s easier to have one video with everything in it, because then you don’t have to hop around looking for videos.

Please let me know here on the comments, or on Facebook what works best for you. We are trying to improve your workout experience.

Let me know what you think!
Melissa

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Repeat 1-2X until you feel warmed up and ready for your workout!

5 Minute Arm & Back Workout

Hi Everyone,

Welcome to Part 3 of today’s workout: Compound Exercises for the Arms and Back! I broke this workout into three segments so you have the option of doing/repeating each routine separately, or you can do the full length workout video. You can find the other sections of the workout below:

Part 1: Butt & Thigh Workout

Part 2: 5-Minute Core Sculpt Workout

15-Minute Full Length Version of the Workout

You can repeat this section multiple times to really amp up the intensity. I had to switch to lower weight dumbbells for the arm exercises (12 lbs each). I am going to slowly build my way back up to a higher weight. Choose a weight that challenges you. If it’s easy you want to increase your weight!

Always focus on form during each exercise. This will maximize the benefits, and help prevent injury.

Let me know if you like having the shorter workout options in addition to the full length workout in the comments below,

Have fun with the workout!
Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Repeat 1-3X

5 Minute Core Sculpt Workout

Hi Everyone!

Today’s workout is split into three parts! This is the core section of today’s workout. You can use this video to repeat this section of the workout, or pair it with the other workout segments for a full body routine.

I have uploaded each section separately, in addition to the full body/full length workout to make it easier for you to customize the workout to your own needs. You can find each segment in the links below:

Thigh & Butt Sculpt
2. Core Sculpt
3. Arm & Back Sculpt
4. Full Length: 15-Minute Full Body Workout

You don’t need any equipment for this segment of the workout. It is quick, but it incorporates exercises to work your core from every angle. This will help stabilize your mid-section, improve pelvic alignment and help you see results faster! You can repeat the workout to increase the intensity of this routine.

Let me know if you like having the shorter workout options in addition to the full length workout in the comments below,

Have fun with the workout!
Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Reverse Plank Step Out 0:35
2. Side Plank Reach & Drop: Right 1:35
3. Side Plank Reach & Drop: Left 2:35
4. Hip Lift Hook 3:35
5. Temple Tap Abs 4:35

Repeat 1-3X

5 Minute Weighted HIIT: Butt & Thigh Workout

Hi Everyone!

This is the first section of today’s workout! This workout is all about the lower body. It’s a great, quick routine for your glutes and thighs. So grab some dumbbells and get ready! This quick routine utilizes a few of my favorite lower body exercises.

I filmed today’s workout a little bit differently. I split it into three 5-Minute segments. I did this for a few reasons:

It was easier to manage filming with the baby, because I wasn’t sure how long he was going to nap for.
You can do this workout on it’s own and repeat this section of the workout more easily.
You can combine all three parts of this workout for the full body workout.
You can pair it with another workout video of choice.

I am all about options, making the workouts accessible, and having routines that you can fit into your daily routine. The easier you make your workout program to stick to, the more likely that you will be consistent with your routine.

I am posting each 5-minute segment separately, as well as posting the full 15-minute workout video together, that way you can choose whichever option is easiest for you and your schedule today.

Thigh & Butt Sculpt
2. Core Sculpt
3. Arm & Back Sculpt
4. Full Length: 15-Minute Full Body Workout

Have fun with the workout!
Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Support BenderFitness: https://www.patreon.com/BenderFitness

1. Romanian Deadlift 1:12
2. Split Squat: Right 2:12
3. Split Squat: Left 3:12
4. Warrior Deadlift: Right 4:12
5. Warrior Deadlift: Left 5:12

Repeat 1-3X

Tone Your Tush & Arm and Back Home Workout Combo

Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on Mar 4, 2016 at 3:10am PST

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Quick Dumbbell Exercises to Tone Your Arms & Back

Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but challenging. You can do this workout on it’s own, or combine it with cardio. I posted my 10-Minute Jump Rope workout below. A great option for this workout is alternating rounds with a round of jump rope (Dumbbell Workout-Jump Rope-Dumbbell-etc). This will allow you to work on strengthening and fat burning at the same time.

Another option is to pair this workout with my 15 Minute Standing Ab Workout. I combined these two workouts and I can definitely feel it in my lats (back), triceps (back of the arms), and core today.

When selecting a weight you want to choose an amount of weight that is challenging for you. If you are easily blasting through 20-reps you want to increase the weight. This will help you to improve your strength, get a higher calorie burn, and achieve shape and definition. Ideally you should be able to do 8-12 reps, with fatigue for the last two reps. Although your muscles will feel tired, the weight shouldn’t be so heavy that you are sacrificing form.

Tonight I have my Ballet Lesson, so that will be my workout tonight. One day per week I take a 90-Minute Ballet class. This is my “me time.” It’s something I do for pure enjoyment, because I love dancing and until recently I hadn’t danced at all until 2007, and hadn’t taken a Ballet class since 2001. Soon I will have to film a Ballet inspired workout.

Have fun with today’s workout!
Melissa

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Repeat 1-3X

Body Weight Workout Challenge (No Equipment)

Hi Everyone!

It’s time for a new workout! This workout is set up a little bit differently. It’s only 5 exercises, and the challenge is to complete 5 rounds. The video is below.

You can set this routine up a few ways:

Complete 5 Rounds, 10 Reps Per Exercise. Time the workout to see how long it takes you to complete all 5 rounds.
Set your interval for 25 rounds of 10/50 for a 25-Minute HIIT version of this workout.
Set your timer for a pre-selected length of time (IE 15 or 20 Minutes) and get in as many rounds as possible (AMRAP).
When you are pressed for time get in one quick round of this workout as a metabolism/energy boost.

Each technique will give you a great workout! It’s fun to switch up the challenge, and it keeps your body from adapting to a specific workout style. I like versatility in my workouts, because I like to be ready for any opportunities/experiences life might throw my way!

In other fitness related news: I ran the Pittsburgh Half Marathon yesterday. I ran it with two friends, and it was a very different experience compared to my first two Half Marathons. I will be writing a post about the experience, so be sure to check back! After running, I also did my second Sky Dive! It was a day full of adventures!

Have fun with today’s workout!

Melissa

11210444_930940156950745_7898905877697117243_n

After the Pittsburgh Half Marathon

10 Reps Per Exercise, Repeat 5X

Burpee
Plie Jump
Single Leg Frogger Pushup
Lunge Jump
Spiderman Plank Jack

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Plie Jump: Part 1

Plie Jump: Part 2

Single Leg Frogger Pushup

Lunge Jump

Spiderman Plank Jack: Part 1

Spiderman Plank Jack: Part 2

Make Me Sweat: Full Body Workout

Hi Everyone!

Today’s workout is a Full Body Workout with Cardio Intervals. I filmed this workout in sections so you can complete it together, or in parts. For the cardio intervals I chose running, but I have also included a Jump Rope Interval Workout and/or a Bombshell Cardio Fat Burn Workout, that can be used for the cardio portion of this workout.

Completing one round of this workout, with the cardio intervals, takes 20 Minutes. Equipment: 2 Dumbbells, Interval Timer, and a treadmill or jump rope. If you don’t have weights you can complete this routine with body weight only. I planned on filming this workout outdoors, and using a track, but we got an unexpected rain storm today.

I am re-incorporating running into my workout program. I want to get my 5K speed back, and use my training as a solid foundation for a Half Marathon this fall. I have done two Half Marathons, both with limited training, and I would like to see what I can do with the proper running foundation.

I hope you enjoy this workout! Let me know what you think of the format. Do you like having the sections split so you can combine/repeat as needed, or do you prefer one longer video?

Melissa

New Workout:

Part 1: Lower Body

Squat
Lunge (Alternating)
Forward Leg Pulse (right)
Forward Leg Pulse (Left)
Side Lunge (Alternating)

Cardio Interval: Run, Jump Rope or Bombshell Fat Burn (video below)

Part 2: Core Interval

Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman

Repeat Cardio Interval

Repeat Full Workout 1-3X

Alternate Cardio Option:

Bombshell Fat Burn

: Squat

: Lunge

: Leg Pulse

: Side to Side Squat

: Hip Lift

: Bicycle

: Cheek to Cheek Plank

: Superman

: Rock the Boat: Part 1

: Rock the Boat: Part 2

5 Minute Core Workout for Runners: Cross Training for Runners

If you’re a runner, you have probably heard that core exercise will make you a better runner.

Strengthening your core improves your running form and efficiency. Additionally, you are supporting your spine and lower back, which maintains the biomechanical alignment of your pelvis. Appropriately aligning your pelvis reduces pressure on your knees and joints during running, and can help prevent injuries.

A strong back also helps maintain spinal alignment during your runs, which leads to improved breathing and blood oxygenation as you fatigue. If you find yourself hunching, or leaning forward during the later miles of your running, you are decreasing your lung’s capacity to take in oxygen.

This workout is quick and can be done pre-and/or-post run. Have fun, and keep that core strong!

Melissa

You can also find me on Facebook, Instagram or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.

1. Mountain Climber

2. Heel Tap Abs

3. Single Leg Pushup

4. Bicycle

5. V-Ups

Repeat 1-5X

5 Minute Core Workout

Hi Everyone!

I finally have time to play catch-up and get some stuff posted here! Sorry for going MIA, it’s been a busy few days! I am really looking forward to getting back on track with my workouts. I have been having trouble making time for them.

I will point out that I said “making time.” I could have fit them in (15 Minute HIIT anyone?) Starting today I am re-commiting to making time for my workouts, and my blogging. Expect to see more workouts from me this week.

For this quick, core workout, one round takes 5 Minutes. This is a great workout to repeat, to do if you are in a time crunch, or to use as a core interval in-between rounds of another workout.

This is a great core workout for runners. I will also be posting it on my running blog: www.BenderRunning.com.

Have fun! Check back later for more NEW workouts, and a few recipes that I have been waiting to share. 🙂

Melissa

You can also find me on Facebook, Instagram or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.

1. Mountain Climber
2. Heel Tap Abs
3. Single Leg Pushup
4. Bicycle
5. V-Ups

Repeat 1-5X

5 Minute Ab Workout: Exercises for a Tighter Tummy

Hi Everyone!

This is a 5 Minute Ab Workout Challenge. I found it surprisingly challenging for such a quick workout! You can pair this with a cardio workout, with a Sculpted Abs Challenge workout, or complete it as a workout on it’s own.

I enjoyed the quick workout burst I got with this routine. I might try adding it into my mornings 2-3X per week before I go to work.

I did a 4.7 mile run outside right before doing this workout. I am also posting a link to a cardio workout video below as an alternative if you would like to increase the workout intensity.

I hope you enjoy the workout! See you tomorrow with a new one! Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge. 🙂

Melissa

Equipment: Gymboss Interval Timer set for 5 rounds of 10/50.

1. Frogger
2. Hip Lift Hook
3. Plank Leg Lift
4. Bicycle
5. Mountain Climber

*You can repeat this workout if you are up to the challenge!

Click HERE for a list of Cardio Workouts.

or try:

15 Minute Cardio Cut-Up Workout

5 Minute Interval Cardio Mix

Hi Everyone!

As always the workout video and breakdown are below. I was in the mood to switch things up a bit tonight, and I realized it’s been a while since I did a combination running/interval workout. I went through the workout twice, but if I repeat this one in the future, I will increase the interval portion to 10 minutes. I felt great during the workout and the run.

This is a great fat burning, metabolism boosting workout. It combines strength training, and cardio, while incorporating moves to create a full body workout.

I will also be sharing another post showing some of the food prep I did today for the week, and some of my meals so check back for that!

Have a great night!

Melissa

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

5-Minute Energy Booster: Home Workout

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises.

Repeat 1-5X

1. Burpee
2. Heel Tap Abs
3. Surfer Jump
4. 3 Way Frogger
5. Cheek to Cheek Plank

Hi Everyone,

Tonight’s workout is a quickie. It can be done in as little as 5 minutes (if you only go through it one). It will give you a quick, but challenging full body workout, and a great energy boost.

I have been fighting off a cold/sinus infection that has left me feeling really tired all week. I wanted to do a workout that would help bring up my energy. Also, this one will come in handy because I can pair it with any of my other quick interval workouts, like: Interval Exercise Challenge, 16 Minute Ab Fat Shredder, or 15 Minute Cardio Cut Up. There are plenty of other workouts this one could be paired with. 🙂

I also posted a recipe for a post-workout Raspberry Vanilla Protein Smoothie.

I hope you all have a wonderful evening. I am going to get some sleep, and get over this cold!

Melissa

5 Minute Fitness Challenge

Hi Everyone,

This workout video is actually from last night. Yesterday morning I did a treadmill workout. I did a treadmill 5K in 23 minutes and 29 seconds, and then alternated walking and running as a cool down for 11 1/2 minutes. My total distance was 4.81 miles, and I kept moving for 45 minutes.

In the evening I decided to do an exercise challenge. I like exercise challenges because they give you an idea of your fitness level, and you can re-do them later to see how much you’re improved.

This challenge is only 5 minutes long, but you want to do the maximum number of reps in each 5 minute time period. In a couple of weeks, or a month, it’s a good idea to complete this challenge again and compare your results. So be sure to write down the number of reps you did!

See you all later,

Melissa

1. Chair Squat Leg Swing
2. Plank Pose
3. Leg Lift/Hip Lift
4. Dive Bomber
5. Lunge Jump

5 Minute Cardio Butt Blast: Melissa Bender Fitness

Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time?

Enjoy the workout! There will be a new one up today!

Melissa

All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.

5 Minute Butt/Leg Workout: Melissa Bender Fitness

Hi Everyone,

This is part 4 of my 20 Minute Full Body Interval Workout from yesterday. Feel free to mix up the order or match this with other workouts! If you’re in a hurry you can do this on it’s own.

Interval workouts are high intensity, so be sure to push yourself while also listening to your body.

Enjoy!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

5 Minute Arm Workout: Melissa Bender Fitness

Hi Everyone,

This is the arm portion (part 3) of my 20 Minute Full Body Interval Workout If you want to do the entire workout click on the link. Otherwise, feel free to mix and match, or break up your workout. Whatever works for you!

I am a big fan of interval workouts. You get great results, quickly.

Check back later for a new workout!
Melissa

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

5 Minute Ab Workout (interval): Melissa Bender Fitness

Hi Everyone,

This video is part of the 20 Minute Full Body HIIT Workout I am uploading each 5 minute segment separately to make it easy to mix and match workouts. You can add this to any of the cardio workouts, or another ab workout. Or you can do the entire workout at the link above. 🙂

Try it out! There will be a new workout later.

Melissa

10 seconds of rest, 50 seconds max reps

1. 1/2 Get Up (crab reach) with 10 pound kettle bell
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-Up