This is workout #17 of my HIIT the New Year Hard Workout Challenge! This is a full body, cardio, fat burning workout. It’s intense and very effective. According to my heart rate monitor I burned 179 calories during one round of the workout (and that doesn’t include the after burn!)
If you have been following my 30 Day Instagram Challenge all of the moves in this workout will be familiar to you.
During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in.
That said, if you need to modify some of the moves that’s okay. For example:
-Burpee you can skip the pushup, and do a plank instead.
-Lunge Jump you can step forward, and squeeze before switching legs, instead of jumping.
-Ninja Jump: step both feet forward into a low squat and squeeze to stand.
You want to work to your maximum potential, so do the hardest variation that you can handle. If you aren’t up to the hardest variation yet, put this one your list to repeat. As you grow stronger you will be amazed at what you can accomplish.
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness PPS My sports bra is from www.affitnity.com and you can get 15% off of your total purchase with the code BenderFitness at checkout.
Hi Everyone! Today is Day 10 of my HIIT the New Year Hard Workout Challenge. This workout is focused on strengthening the mid-section, and burning fat. A strong abdomen will improve your posture and strength for all other exercise and functional activities. Every other exercise in this routine is a 30 second cardio burst. Be sure to push during each exercise, and get in as many reps as you can with good form. I also posted today’s Instagram challenge move, so you can pair the Frog Hopper challenge with this workout. I hope you enjoy today’s workout. I will have a new one for you tomorrow. Melissa
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 30/50 seconds. *Cardio 1. Extended Double Crunch *Cardio 2. Reclined Knee Twist (right) *Cardio 3. Reclined Knee Twist (left) *Cardio 4. Temple Tap Abs *Cardio 5. L-Lean *Cardio 6. Dive Bomber *Cardio 7. Single Heel Press Plank (right) *Cardio 8. Single Heel Press Plank (left) *Cardio 9. Elbow Tap Side Plank or Reach Through (right) *Cardio 10. Elbow Tap Side Plank or Teach Through *Cardio 11. Twisted Star Fish Situp *Cardio 12. Leg/Hip Lift *Cardio 13. Oblique Pushup *Cardio 14. Superman *Cardio 15. Bridge Kick (alternating) Repeat 1-3X
Hi Everyone, Today is Day 7 of my HIIT the New Year Hard Workout Challenge. Today’s workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace. This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance. I paired today’s workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace): 600 Meters 600 Meters 400 Meters Total: 1 Mile .5 Mile Brisk Walking Cool Down. I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today. You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here. 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
Hi Everyone! I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness Challenges. This is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren’t fighting off a cold you can try this workout. Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here. If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice.
When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can. I hope you enjoy this workout!
Melissa PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year’s resolutions. You can sign up here: www.dietbet.com/benderfitness
Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Leg/Hip Lift -Cardio (50 Jumps over Jump Rope or alternate cardio of choice) 2. Lunge Jumps -Cardio Repeat 3X 1. Side Plank Elbow Tap with Hip Lift (right) -Cardio 2. Side Plank Elbow Tap with Hip Lift (left) -Cardio Repeat 3X 1. Side Scissor -Cardio 2. Frogger -Cardio Repeat 3X
Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core.
I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it.
I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout.
You can also find me on Facebook, Instagram or Twitter. 🙂 *Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set Interval Timer for 15 Rounds of 30/50. *If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *
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.
Hi Everyone! I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one! This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout! This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I will definitely see you later with a new workout! Melissa You can also find me on Facebook, Instagram or Twitter. 🙂
Today’s workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.Â
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This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.Â
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You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.Â
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Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.Â
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I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.Â
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It has been a crazy week of work (third week in a row with overtime). Eating and making healthy food choices is harder for me when I am tired. My body looks for outside energy sources and craves higher calorie food options. Overall I was feeling “blah” and bloated going into this workout, but after doing it I felt so much better. Sometimes, when you least feel like working out is when your body most needs it.Â
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I will be posting an Overnight Oats recipe for a quick breakfast or snack option, so be sure to check back. I am also getting everything together for a strong start to the New Year. That means a brand new challenge, plus some other exciting events! 🙂Â
Today’s workout is a 20 Minute Full Body Workout. You can repeat the workout 1-3X. Remember to push on each interval. You want to work to your maximum and get your heart rate up.
If you need a break during a workout, take it, and then get back into the workout as soon as you are ready. Remember to always focus on form.
Jesse and I did this workout with our Boot Camp class today, so the video below was my third round. Typically we do a lot more plyometric and power moves in my boot camp classes, but I like to vary the challenge. Changing your workouts keeps your body adjusting to the new challenges.
I say this a lot, but I am going to say it again: You make progress when you challenge yourself. The great thing about interval workouts is everyone can work to their personal best, but it takes motivation to push yourself. It’s okay to breath hard, and sweat, that means you are pushing yourself!
I hope you enjoy today’s workout,
Melissa
PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest. PPS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout. The shirt is from Nike, and the shoes are Brooks Glycerine. (Sorry no discount code for the shirt or shoes!)
Click the link to get your own Gymboss Interval Timer! Equipment: Interval Timer & Mat. Set your Interval Timer for 15 Rounds of 30/50. Cardio: High Knees or Jump Rope. *Cardio 1. Wood Chopper (right) *Cardio 2. Wood Chopper (left) *Cardio 3. Side Lunge Kick (right) *Cardio 4. Side Lunge Kick (left) *Cardio 5. Plie Squat Jump *Cardio 6. Alternating Warrior III/Chair *Cardio 7. Hip Thrust (right) *Cardio 8. Hip Thrust (left) *Cardio 9. Mountain Climber *Cardio 10. Toe Tap Push-up *Cardio 11. Plank Crunch *Cardio 12. Side Plank Hip Lift (right) *Cardio 13. Side Plank Hip Lift (left) *Cardio 14. Plank to Dolphin *Cardio 15. Plank to Lunge Repeat 1-3X
I hope you are ready to sweat! The workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one. It felt great to work hard today.
This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!
Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.
I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout today, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.
I am also re-focusing on healthy eating. Jesse and I went out to breakfast this morning. They had a create your own omelette option: I got a 3-egg omelette with spinach topped with tomatoes, avocado and smoked salmon. On the side I had a salad with olive oil and lemon juice. It was delicious!
3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon. Side Salad with Olive Oil and Lemon Juice.
PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.
Click the link to get your own Gymboss Interval Timer! Equipment: Interval Timer, Chair & Mat. Set your Interval Timer for 15 Rounds of 30/50. Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees. *Cardio 1. High Knees *Cardio 2. Round Kick (right) *Cardio 3. Round Kick (left) *Cardio 4. Sit to Stand (right) *Cardio 5. Sit to Stand (left) *Cardio 6. Frog Hopper *Cardio 7. Angel Abs *Cardio 8. Hip Lift Hook *Cardio 9. Superman *Cardio 10. Kneeling Side Kick (right) *Cardio 11. Kneeling Side Kick (left) *Cardio 12. Alternating Lunge *Cardio 13. Dips *Cardio 14. Decline Spiderman *Cardio 15. Chest Press Plank Repeat 1-3X
Round Kick
Single Leg Sit to Stand Part 1
Single Leg Sit to Stand Part 2
Frog Hopper
Angel Abs
Hip Lift Hook
Superman
Kneeling Side Kick (*I should have placed my arm further out so that my hips and shoulders were better aligned)
I hope you’re ready for today’s workout! This is a full body workout and it should get your heart rate up. One round takes 20 Minutes. I repeated this workout twice today.
Remember to push yourself during the workout. It’s okay to breath hard and work up a sweat! That means you are challenging yourself! The challenge is what expands your limits and improves your level of fitness. It it feels easy it is time to up the intensity.
You can increase the intensity by pushing for more reps during each interval. You can also hold onto dumbbells during the high knees portion of the exercise for an extra burn. I added dumbbells to High Knees during my 18 Minute HIIT: Sweat Burn Sculpt Workout and I definitely felt the difference.
On the flip side, if some of the moves are hard for you and you can’t get in as many reps as you want, that’s okay. If you continue to challenge yourself your strength will increase and you will be amazed at how quickly your level of fitness increases.
Consistency and Challenge are key components to your success in creating a healthier lifestyle and improving your fitness and athleticism.
I hope you all enjoy the workout!
Melissa
You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 Rounds of 30/50. Cardio: Jump Rope, Rope-less Jumping or High Knees. *Cardio 1. Warrior III Squat (alternating) *Cardio 2. Twisting V-Up *Cardio 3. Mountain Climbers *Cardio 4. Runners Lunge (alternate) *Cardio 5. Heel Tap Abs *Cardio 6. Russian Kicks *Cardio 7. Twisting Sumo Squat *Cardio 8. Extended Crunch *Cardio 9. Pendulum Hops *Cardio 10. Side Lunge Punch *Cardio 11. Jump Kick (alternating) *Cardio 12. Temple Tap Abs *Cardio 13. Frogger *Cardio 14. Down Dog Hop *Cardio 15. Balanced Bicycle Repeat 1-3X
Hi Everyone! Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up. Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.
Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout. I was supposed to get a new workout posted yesterday, but I took the day off instead. It was an exhausting work week for me, plus I picked up extra work hours yesterday and I just didn’t have the energy. I will be getting the new workout posted today. Enjoy! Melissa
Hi Everyone! Today’s workout is a 20 Minute HIIT workout that combines fat burning and body sculpting exercises. This workout will challenge your cardiovascular system and get you sweating. Scientific research has shown 20 minutes of HIIT to be the optimum for increased metabolic rates throughout the day. One round takes 20 minutes, and you can repeat it up to 3X. You can repeat the workout immediately, or separate it and get sweaty twice today! Working up a sweat multiple times per day instead of in one longer session can be beneficial for regulation of your blood sugar levels, and keeping your metabolism boosted. I am also starting to focus on a return to clean eating, so I will be sharing more about meals and recipes. Today for lunch I had: Avocado Curry Chicken Salad. Remember, eating healthy doesn’t have to mean eating bland! Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂 This is an older workout, but I do have a new one to share with you (just didn’t have enough time to get it uploaded yet! I hope to have enough time in between work and boot camp to get the workout posted so check back! Have fun! Melissa
Hi Everyone! Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge! This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time. Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout. During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended. I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential. Enjoy today’s workout! Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. You can tag me in your photos: @BenderFitness or #BenderFitness
Hi Everyone! I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back. In the mean time, this is a great lower body workout! This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. Enjoy the workout! Melissa PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss.
Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells.
Max Reps Jump Roping during each 30 second interval. Max Reps during each 50 second interval. Total Workout Time: 20 Minutes *High Knees can be substituted for Jumping Rope. 1. Squat Jump -Jump Rope 2. Side Lunge Punch -Jump Rope 3. Single Leg Hip Thrust (right) -Jump Rope 4. Single Leg Hip Thrust (left) -Jump Rope 5. Monkey Tuck Jump -Jump Rope 6. Plie Jump -Jump Rope 7. Romanian Deadlift -Jump Rope 8. Chair Lunge -Jump Rope 9. Sit to Stand (right) -Jump Rope 10. Sit to Stand (left) -Jump Rope 11. Curtsy Lunge Kick (right) -Jump Rope 12. Curtsy Lunge Kick (left) -Jump Rope 13. Step Up (right) -Jump Rope 14. Step Up (left) -Jump Rope 15. Burpee
During Romanian Dead-lifts keep your back flat and weights close to your legs.
Today’s workout is a 21 Minute Full Body HIIT routine. It’s a great fat burning, lean muscle building workout.
This is a quick, but effective full body routine. Jesse and I are back to teaching our boot camp and yoga classes, and this is a variation of the boot camp class we taught Tuesday evening.
Remember to push yourself throughout the workout. If you are repeating you can take a quick break in between rounds to get some water and recover, but go back into it before your body has time to cool down.
I hope you guys enjoy today’s workout!
Melissa
PS Today’s fit fashions are from www.Affitnity.com, and Bender Fitness followers get 15% off with the code BenderFitness at check out. I am loving the new pants!
Jesse and I are back from our trip to Mexico. We had an amazing time. The weather was gorgeous the entire time we were there, and we stayed very active.
I will be writing more about our trip, but for today let’s focus on a new workout!
This is a Quick HIIT Workout. All you need is your body, a step (or something sturdy you can step up onto), and your Gymboss Interval Timer. You can repeat this workout to increase the intensity or pair it with a run.
We filmed this workout in our room at the Now Jade in Cancun. I love having workouts that can travel with me! Where have you done Bender Fitness workouts? I would love to see a picture of the places everyone has done a Bender Fitness workout. If you’re on instagram or twitter tag me @BenderFitness with the hashtag #BenderFitness #WorkoutEverywhere
My workout outfit is from www.affitnity.com and Bender Fitness followers always get 15% off of their purchase with the code BenderFitness at checkout.
Today’s workout is going to get you sweaty! Are you ready for some HIIT?
All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.
If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂
Have fun with today’s workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like.
If the internet doesn’t work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back.
Have fun getting sweaty!
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 Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.
Set your Gymboss Interval Timer for 16 Rounds of 30/50. *Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees **Warm-up Before all workouts to maximize your results, and protect yourself from injury.** -Jump Rope 1. Heel Tap Squat Jump -Jump Rope 2. Side Plank Reach Through (right) -Jump Rope 3. Heel Tap Squat Jump -Jump Rope 4. Side Plank Reach Through (left) -Jump Rope 5. Heel Tap Squat Jump -Jump Rope 6. Supergirl Pushup -Jump Rope 7. Heel Tap Squat Jump -Jump Rope 8. Heel Press Plank (right) -Jump Rope 9. Heel Tap Squat Jump -Jump Rope 10. Heel Press Plank (left) -Jump Rope 11. Heel Tap Squat Jump -Jump Rope 12. Plank Crunch -Jump Rope 13. Heel Tap Squat Jump -Jump Rope 14. Knee Drop Plank -Jump Rope 15. Heel Tap Squat Jump -Jump Rope 16. Cheek to Cheek Plank Repeat 1-3X **Cool Down after your workout!**
I’m back with brand new workouts! I am so excited to finally feel better. My car accident was over a month ago, but I wanted to make sure my neck was 100% better before getting back to full workouts.
This is a quick, full body workout. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.
This is a great workout for burning fat and sculpting lean muscle.
When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.
I hope you enjoy the workout!
Melissa
PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness
1. Burpee 2. Heel Tap Abs 3. Jump Squat 4. Elbow Tap Hip Lift (right) 5. Elbow Tap Hip Lift (left) 6. Lunge Jump 7. V-Up Pushups 8. Warrior III Fold with Lift (right) 9. Warrior III Fold with Lift (left) 10. Burpee 11. Leg Circles 12. Jump Squat 13. Plank Hydrant (right) 14. Plank Hydrant (left) 15. Lunge Jump Repeat 1-4X
Lunge Jump: Start in a lunge position. Spring upwards and switch legs.
Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes) Roll, push-up.
Hydrant Plank: Come into a plank position. Bring one knee below you, keeping the knee bent lift it out to the side. Keep the core tight throughout the movement. Repeat on the other side.
Warrior III Fold to Lift: Start in a Warrior III position. Bend Forward and touch the ground (or a chair). Lift the heel to come onto your toes. Return to Starting Position. Repeat on both sides.
Hi Everyone! Today is the Final Day (Day 30!) of the Diet Bet Workout Challenge! Good job sticking with it! I can’t wait to see your results in photos and at weight in over the next two days! Tonight’s workout combines a 10 Minute HIIT Cardio Blast with a stretch. The Cardio Blast Workout is focused on the large muscles of the lower body, which leads to major calorie/fat torching. It was a fun, and challenging 10 minute workout. I warmed up with a 1 mile run on the treadmill, and followed this workout with 2.1 miles. I stuck to a comfortable pace. You can do the cardio or repeat the workout 3X. I also included a Stretching Routine below. I can’t stress enough how important it is to maintain your flexibility. It will help keep you injury free, maximize the benefits of your workouts, and protect the biomechanical integrity of your body. I hope you all enjoy the workout and stretch. Weight-ins take place over the next two days! I can’t wait to see your progress pictures and results! Melissa Facebook, Instagram or Twitter
Max reps during each 50 second interval, 10 seconds of rest between exercises. Warm up: 1 mile run, or 10 minutes jump rope or cardio of choice 1. Frog Hopper 2. Jump Squat Turn 3. 3 Way Plank 4. Right Leg Hop Press 5. Left Leg Hop Press 6. Single Leg Frogger Pushup 7. Squat Jacks 8. Single Leg Hip Thrust 9. High Knees 10. Burpee Cardio: 2 mile run, or 15-20 minutes cardio of choice
1. Side Plank Hip Stretch (right) 2. Side Plank Hip Stretch (left) 3. Pigeon (right) 4. Pigeon (left) 5. 1 Leg Forward Fold (right) 6. 1 Leg Forward Fold (left) 7. Down Dog 8. King Arthur Pose (right) 9. King Arthur Pose (left) 10. Hip Opener 11. Runners Lunge (flexed to extended knee) (right) 12. Runners Lunge (left) 13. Back Stretch 14. Back Twist (right) 15. Back Twist (left)
During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in. 
