It’s workout time! Today’s workout takes 18-Minutes to complete one round. This is a full body workout with an emphasis on the glutes & thighs. During this workout I use a stability ball, but there are simple (and effective!) variations that can be done with no equipment.
Remember, there is always a way to modify a workout to suit your needs. It’s not about expensive equipment, you can challenge your body using body weight and/or items you already have around the house.
This workout can be repeat up to 3X, and can be performed as a HIIT workout (as I demonstrate in the video), or you can go for Repetitions. If you are doing more than one round, you can switch up the challenge by doing one round of HIIT & one round for reps.
Suggested Reps for each exercise:
Beginner: 10
Intermediate: 15
Advanced: 20
It is great for your body to mix up the challenge. Don’t be afraid to try something new! As always, you should preface your workout with a warm-up and finish with a cool-down and some gentle stretching. By warming up your body gets additional benefits & burn during the workout. The cool down allows your heart rate to come back to normal, and helps you maintain flexibility and decrease your chances of soreness and injury.
I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.
Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes.
This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways.
I am a firm believer in the benefits of changing your workouts and incorporating multiple workout styles into your routine. When you continue to change the workouts and the challenge, your body continues to adapt and improve. Remember, there is always a way to modify the workout if you have a hard time with a specific move.
I apologize for the sound in my portion of the video. I didn’t realize that my air conditioning system was turning on/off while I was working out, and the camera picked up the white noise.
I hope you enjoy the workout!
Melissa
PS I did this workout in addition to a 4.5 mile run outside with running guru, Shep, and our friend Nicole. Every time I run with Shep I come a little bit closer to committing to running a Marathon in November….
Part 1:
Pilates with Sean Vigue
Part 2: Plyometric HIIT
*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*
I hope you are ready for today’s workout! This is a quick workout that can be repeated to increase the intensity. I incorporated cardio bursts throughout this routine to really increase the burn. You can incorporate jump rope or high knees for your cardio bursts. Be sure to push yourself during each interval to get in maximum repetitions (with good form!)
I will be filming a new workout this evening when I get home from work. Do you find it tough to get in your workouts after working all day long? What techniques do you use to ensure you are getting your workout in?
Have fun with today’s workout! I will see you tonight!
Melissa
PS This month I am hosting a daily bonus move of the day challenge on my Instagram page. You can find me on IG: @BenderFitness.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50.  1. Jump Rope or High Knees 2. Wide Leg Side Plank Push-up 3. Jump Rope or High Knees 4. Dive Bomber 5. Jump Rope or High Knees 6. Spiderman Plank 7. Jump Rope or High Knees 8. V-Up 9. Jump Rope or High Knees 10. Angel Abs 11. Jump Rope or High Knees 12. Hip Thrust (right) 13. Jump Rope or High Knees 14. Hip Thrust (left) 15. Jump Rope or High Knees Repeat 1-3X *Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.
I hope you’re ready for today’s challenge! I used my barbell and dumbbells for this routine. All of the exercises can be done with dumbbells. The added weight will increase the challenge of the workout and provide a metabolism boost. If you don’t have dumbbells get creative! Find something around your house that will add a little bit of resistance to your workout. Where there’s a will, there’s a way!
With this workout you really want to focus on form. You should always aim for good form, but it’s especially important when you are incorporating weights into your workout. Aim to get the full range of motion, and always protect your back. With all of the weighted exercises in this routine your back should be flat, and the core should be strong and engaged.
In addition to this workout, I also got in a run this morning with Shep (running coach/guru) and Nicole (fellow running friend). We did 5 miles, with five 1-Minute Intervals at a faster than Race Pace Speed. I am talking to Shep about training for my next Half Marathon and maybe starting to train for my first Full Marathon.
If I didn’t work full time, and blog on top of that, I would definitely train for a Full, but I am worried that I won’t have enough time for the higher running mileage. I’m not committing yet, but the thought is definitely out there!
Have fun with today’s workout! I have a new core workout headed your way!
Melissa
Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.
Can you believe it’s Week 10 of my 10-Week BodyRock.tv workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!
Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.
In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.
It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.
What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!
Melissa
PS One Shoulder Workout Top is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Set your interval timer for 9 Rounds of 30/50.
*30 Seconds of Squat & Press Between Each Exercise.
Are you ready for a new workout? One round of today’s workout takes 15 Minutes. I love quick, intense workouts. It makes it so much easier to fit working out into your schedule. You can keep it short (but intense) and push hard for one round, or you can repeat this workout to increase the burn and intensity.
In this workout I used a yoga mat and a chair. You can use a chair, bench or step for the dip and decline pushups. If you don’t have access to a chair you can perform the movements from the ground.
Remember, there is always a way to modify a workout. Push yourself to get in as many reps as you can (with good form!)
I have a new full body workout for you! You don’t need any equipment, but you will get in a great workout! Remember to push yourself during the exercises. If you are doing this as a HIIT workout try to get in as many reps of each exercise as possible. Always maintain good form. Getting in the full movement with proper form is more beneficial than getting in a higher number of reps with poor form.
I went through this workout twice, and followed it up with a 2 mile easy paced run outside. I was completely exhausted afterwards. It felt good to workout again. My energy and mood improved after working out.
I recently posted a request for Healthy Recipes on my Facebook and Instagram pages, and I got some great responses, so I will be sharing those here soon. I want to organize more healthy meal ideas. A lot of people struggle with the conflicting information available regarding creating (and maintaining) a healthy diet. I will be posting more about that aspect of a healthy lifestyle.
If you have other questions (or comments!) be sure to post them below or on my Facebook page. I am planning another Q & A video soon.
Have fun with today’s workout!
Melissa
PS Fit Fashion is from www.Affitnity.com and you can always get 15% off of your total order with the code BenderFitness at checkout.
Today’s workout is a full body workout. We had technical difficulties with the original video so I re-filmed the workout today after my Ballet class. I work full time as an Occupational Therapist, so sometimes my filming schedule get’s tough, and it’s been a hectic week at work, but I am catching up now!
The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.
HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.
I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.
Have fun! I will see you later with the video version of this workout!
Melissa
Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist
Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front. Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.
Dive Bomber: Part 1 Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.
Dive Bomber: Part 2 Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.
Dive Bomber: Part 3 Press the hips forward. Lift from your lower back, and com into Up Dog position.
Squatting Warrior III: Part 1 Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.
Squatting Warrior III: Part 2 Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward. Return to Chair pose and repeat the movement on the opposite side.
Pistol Squat: Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg. Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Pistol Squat: Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg. Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Jumping Pushups: Part 1 Start in Plank Position. Complete one pushup.
Jumping Pushups: Part 2 Jump your feet to each side of the mat. When you return to center start over and complete a pushup.
Side Plank Hip Drop: Part 1 Start in side plank with your arm below your shoulder.
Side Plank Hip Drop: Part 2 Drop your hips toward the ground. Immediately press back up to lift the hips high.
Hopping Lunges (Forward & Back): Part 1 Start in a Lunge Position.
Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.
Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.
Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).
Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.
Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.
Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.
Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.
Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.
Today’s workout is quick, but effective. It will get your heart rate up, help you work up a sweat, and burn fat in just 15 minutes!
I planned on filming a new workout today, but I was absolutely exhausted so I took the day off. I will be filming a new workout tomorrow when I get home from work. On Sunday I will be running in the Pittsburgh Half Marathon so I want to be sure I am well rested for this weekend.
I am running on Sunday with Shep (running coach/guru) and our friend Nicole. It is Nicole’s first half marathon, and I am excited to run it with her, and help her hit her goal.
Click the link to get your own Gymboss Interval Timer! 15 Rounds: 10/50 Second Intervals 1. Burpee 2. Hip Lift/Elbow Tap Side Plank (right) 3. Hip Lift/Elbow Tap Side Plank (left) 4. Tuck Jump 5. Pendulum Hop 6. Hip Thrust (right) 7. Hip Thrust (left) 8. Shoulder Tap Pushup 19. Sumo Squat Jump 10. Angel Abs 11. Frogger 12. Forward/Backward Lunge (right) 13. Forward/Backward Lunge (left) 14. Cross Donkey Kick 15. Hip Lift Hook Repeat 1-3X
Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.
I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him.
Lenny on his way to his first BenderFitness workout.
As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks.
It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!
I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness
Melissa
Post Workout! Gambit wanted to be in the picture too.
Repeat 1-3X
Set your interval timer for 15 rounds of 30/50 seconds.
I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If you can’t wait that long the breakdown is below!
This video is the half-way point of my BodyRock Workout series. There are still 5 new videos to go after today!
Remember to push yourself during each interval. With HIIT workouts you always want to push yourself as hard as you can during each interval. In the past I have found that it helps to keep track of my reps, so I have a goal to surpass whenever I repeat the workout. It’s also a great way to track your progress.
I hope you guys are enjoying the workouts! We had a really great time filming them with the BodyRock team up in Toronto.
We have some great workouts planned for this weekend, and another special guest so be sure to check back!
This is a full body workout. You can complete this workout for Reps or set your interval timer for 13 rounds of 10/50 and go for Max Reps.
I planned on filming a new workout yesterday, but Buffy (our shy cat) was sick. I took the evening off to take care of her, and she is feeling much better. We will be filming a new workout this evening when I get home from work. It will be up late tonight, or early tomorrow morning.
I know many of you face the same challenges of working full time, meeting all of your obligations, and fitting in your workouts. How do you make time for your workouts & health even when you are busy?
It gets tricky sometimes. I know that when I workout I have more energy to get everything else done. When I skip my workouts I feel more tired. I think it’s important to prioritize your health. It makes all aspects of your life better.
Fit Fashion in this workout: www.Affitnity.com and Affitnity Facebook. You can always get 15% off of your order with the code BenderFitness at check out.
I hope you guys enjoy the workout! See you tomorrow.
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?
This is a throwback workout! We are filming new workouts today. My dad made a surprise trip out this weekend, so I am a bit behind schedule with filming/posting, but Jesse and I got in a great run this morning.
This workout is a full body, fat burning workout. I was dripping sweat like crazy! 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. 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 your body needs it most. Â
Are you ready for today’s 20 Minute HIIT Workout? This is a full body workout that will keep your heart rate up, and your body burning fat during and after the workout.
This workout uses 20 different exercise moves. You will have 10-seconds of rest in between each exercise. Remember to always push yourself. You want to get in as many reps as you can during each 50-second interval.
My allergies are going crazy right now, so I was feeling very tired during this workout. At times I really struggled to push myself, but I kept going. Remember, if you need to take a break that’s okay! Just get right back into it as soon as you are ready.
I have been super busy this week, getting my website ready to transition. The transition is done! I am loving the new look, and I hope you are too! If you scroll down on the left side of the page there is a section labeled: Popular. If you click the different links in that section it will bring you to workouts in that category: Core, Glutes, Arms, etc.
I have been doing a lot of work to get the site up and running, so I am behind on filming new workouts. Tomorrow I am getting back on schedule with filming, and my newest BodyRock Boot Camp workout will be posted on BodyRock.tv.
Below is a breakdown of the workout I did last night. It was fun, and challenging.
If you scroll down you will also see a pull-up tutorial video I shot when I was training for my NPC Bikini Competition. Seeing this video a great motivator for me!
IÂ am ready to clean up my diet, and see my abs looking like that again! I felt super strong and healthy when I was doing my competition training. Let’s train & eat healthy together! I hope you enjoy this workout (sorry there isn’t a video!) There will be a new workout video tomorrow evening.
Let me know how many times you make it through the workout, and what you think of the new site!
This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X.
I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I’m not to tired come race day.
You can do this alone or pair it with cardio.
Have fun! Don’t forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you’re following along!
Equipment: Gymboss Interval Timer set to stopwatch for time. Reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
1. X-Plank 2. Hydrant Extension (right) 3. Hydrant Extension (left) 4. Lunge to Warrior III (right) 5. Lunge to Warrior III (left) 6. Down Dog-Plank-Up Dog 7. Modified Side Plank Reach (right) 8. Modified Side Plank Reach (left) 9. Leg Series (right) 10. Leg Series (left) 11. Crossed Twisting Sit-up (right) 12. Crossed Twisting Sit-up (left) Repeat 1-4X
Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!
Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!
This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow.
I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine.
In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!
Have fun!
Melissa
Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50 *30-Second Cardio Burst of Choice Between Each Exercise 1. Temple Tap Abs 2. Superman & Push-up 3. Alternating Supine Bridge Knee Flexions 4. X-Jumps 5. Hip Drop & Side V-Up (right) 6. Tricep Dip & Plank 7. Side Lunge Squat & Leg Lift (right) 8. Lunge Jumps 9. Hip Drop & Side V-Up (left) 10. Spiderman Push-up 11. Side Lunge Squat & Leg Lift (left) 12. Jump Squats 13. Full Circles 14. Rotating L-Sits/Tables 15. Goddess Pose Lifts 16. Burpees Repeat 1-3X
Temple Tap Abs
High Knees (Cardio Burst)
Jumping Jacks (Cardio Burst)
Superman + Pushup: Part 1
Superman + Pushup: Part 2
Superman + Pushup: Part 3
Superman + Pushup: Part 4
Superman + Pushup: Modified Pushup
Alternating Supine Bridge Knee Flexion: Part 1
Alternating Supine Bridge Knee Flexion: Part 2
Alternating Supine Bridge Knee Flexion: Part 3
X-Jump: Part 1
X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2
Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1
Side Lunge Squat & Leg Lift: Part 2
Lunge Jump: Part 1
Lunge Jump: Part 2
Spiderman Pushup: Part 1
Spiderman Pushup: Part 2
Spiderman Pushup: Part 3
Spiderman Pushup: Part 4
Chair Pose: Modification for Jump Squat
Jump Squat: Part 1
Jump Squat: Part 2
Full Circles: Part 1
Full Circles: Part 2
L-Sit to Table: Part 1
L-Sit to Table: Part 2
L-Sit to Table: Advanced Modification
Goddess Pose Lifts: Part 1
Goddess Pose Lifts: Part 2 (Alternating Heel Lift)
I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!
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.
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. If you don’t have a jump rope you can simulate the movement.
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.
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.
When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse.
Hi Everyone! Tonight’s workout is an intense 20 minute interval workout. I broke this one 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 one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at. This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow. Have fun with this one! It’s a favorite of mine! Melissa
