Hi Everyone! This is workout #23 of my HIIT the New Year Hard Workout Challenge! I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp! This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse’s warm up video Here. I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!
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 15 rounds of 30/50. 30 Seconds Cardio. 50 Seconds Max Reps. -Cardio 1. Lunge and Lift (right) -Cardio 2. Lunge And Lift (left) -Cardio 3. Temple Tap Abs -Cardio 4. Alternating Leg Drop -Cardio 5. Dive Bomber -Cardio 6. Mountain Climber Pushup -Cardio 7. Pendulum Squat -Cardio 8. Lateral Hops -Cardio 9. Elbow Tap Side Plank (right) -Cardio 10. Elbow Tap Side Plank (left) -Cardio 11. Bear Crawl Hop -Cardio 12. Walk the Plank -Cardio 13. Twisting Sump Squat -Cardio 14. Crunch & Tap -Cardio 15. Spiderman Plank/Pushup Repeat 1-3X
Hi Everyone! This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready! In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.
Remember to always work to your level, and adjust the challenge to your needs. 🙂 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
I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes.
If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run.
I have been feeling tired for the last few days so I only completed one round of this workout.
Have fun!
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
–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50. 1. Pushups 2. Warrior 3 Squat (right) 3. Warrior 3 Squat (left) 4. Supergirl Pushups 5. Heel Lift Squat 6. Side Lunge Stretch & Tap (right) 7. Side Lunge Stretch & Tap (left) 8. Alternating Single Leg Pushups 9. X-Plank Tap (right) 10. X-Plank Tap (left) -Cardio Repeat 1-2X with cardio. 3-4 times without cardio.
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst.
Interval Running Workout
This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!
If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.
I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.
Enjoy!
Melissa
Beginner: 5-10 Minutes of cardio, 10 reps Intermediate: 10 Minutes of cardio, 15 reps Advanced: 10 Minutes of cardio, 20 reps Part 1: Interval Cardio on the Treadmill
Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.
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 13 of my HIIT the New Year Hard Workout Challenge. Today I repeated yesterday’s workout 3X. Normally I write a new workout for my Boot Camp Class, but I liked the workout and decided to repeat it. If you haven’t tried it yet you can check it out here: Workout 12: Full Body. If you are ready to try something new I am posting an alternate workout below. A few of the moves should look familiar if you are following my 30 Day Instagram Bonus Move Workout Challenge.
If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you. Remember, modify moves until you are able to perform the harder variation with good form. 🙂 Enjoy today’s workout! Melissa
Click the link to get your own Gymboss Interval Timer: You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below.
Hi Everyone! Today is Day 12 of my HIIT the New Year Hard Workout Challenge. Today is a full body workout. I incorporated some new move variations. I hope you like them! Remember, if you are feeling very sore/worn out during the challenge you can take an active rest day and do some gentle walking or yoga. I did this workout in intervals, but you can also do it for reps (Beginners: 10, Intermediate: 15, Advanced: 20). Remember to challenge yourself. Through challenge we change, progress, and grow stronger. Today’s Fit Fashion: My outfit is from www.affitnity.com. You can get 15% off all purchases with the code BenderFitness at checkout. I hope you have fun with this workout! Melissa
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)
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
It’s workout time! I just got home from work. I will get a new workout up and posted tonight, but this is a great alternative throwback workout if you don’t want to wait.
This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.
Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.
If weight loss is one of your goals, don’t forget to sign up for my DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. Weigh in’s started on January 3rd, so the game is just a couple of days in. There is still plenty of time to hit your goal! You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes.
I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.
PPS My workout clothes 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 your Interval Timer for 15 rounds of 30/50 seconds. -Jump Rope 1. Burpee -Jump Rope 2. Supergirl Pushup -Jump Rope 3. High Knees -Jump Rope 4. Down Dog Hop (right) -Jump Rope 5. Down Dog Hop (left) -Jump Rope 6. Mountain Climber -Jump Rope 7. Leg Lift Plank -Jump Rope 8. Side Lunge Puch -Jump Rope 9. Single Leg Hip Thrust (right) -Jump Rope 10. Single Leg Hip Thrust (left) -Jump Rope 11. Walk the Plank -Jump Rope 12. Hop to Lunge (right) -Jump Rope 13. Hop to Lunge (left) -Jump Rope 14. Crescent Pushup (right) -Jump Rope 15. Crescent Pushup (left) Repeat 1-3X. Optional Bonus Burn: This workout can be paired with 20-30 Minutes Cardio of Choice.
Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.
Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.
I went through this workout once, and paired it with a 4.25 mile run outside. We are having unseasonably warm weather, so I took advantage of it and ran in the sunshine.
You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month. My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $16,300 now, and everyone who hits their weight loss goal splits the pot. I hope you enjoy today’s workout! 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.
Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50. 1. Dumbbell Rotational Lunge (right) 2. Dumbbell Rotational Lunge (left) 3. Curtsy Lunge Kick (right) 4. Curtsy Lunge Kick (left) 5. Tricep Extension 6. Bent Over Row 7. Dumbbell Skier Swing 8. Warrior Deadlift (right) 9. Warrior Deadlift (left) 10. Side Kick Press (right) 11. Side Kick Press (left) 12. Chair Twist 13. Tricep Drop 14. Single Leg Tap (right) 15. Single Leg Tap (left)
It’s the first day of my HIIT the New Year Hard Workout & DietBet Challenge!
The DietBet Challenge doesn’t officially start until January 3rd (and you can register even after it starts), but the earlier you start the more time you have to achieve your goal, so I am starting the workouts early. If you haven’t joined the challenge yet you can do so at www.dietbet.com/BenderFitness for a chance to win $ and prizes while losing weight!
I also started my Instagram Bonus Move Challenge today! You can find me on Instagram @BenderFitness. I will be posting a new Instagram Challenge move every day this month. Plus you will still get sneak peeks for all of my workouts while I work on getting the full length workout uploaded.
Workout #1 is a full body workout that will keep your heart rate up and challenge your entire body. One round of this workout takes 22 Minutes. Remember to push yourself during each 50 second interval. If you need a break, that’s okay, but get back into the workout as soon as you are able to.
Don’t get down on yourself if the workout is hard. It’s supposed to be hard. The challenge is what makes you stronger and healthier. Focus on getting a little bit better, or going for a longer period of time before you take a rest break. Fitness doesn’t happen overnight, but with consistency you will see improvements quickly! When I first started working out I couldn’t run more than a few blocks at a time without stopping to walk. We all start somewhere. Don’t give up on yourself or your health. You are worth the effort.
Happy New Year! I think it’s going to be a great one!
Melissa
PS You can also find me on Facebook, Instagram or Twitter. 🙂 *Fit Fashion: My top is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Set Your Gymboss Interval Timer for 22 rounds of 10/50. You can get your interval timer Here. 1. High Knees 2. 1-Leg Tricep Squat (right) 3. 1-Leg Tricep Squat (left) 4. High Knees 5. Bridge Hopper (right) 6. Bridge Hopper (left) 7. High Knees 8. Lunge Jump 9. Jump Squat 10. High Knees 11. Superman 12. Butt Lift with Chair 13. High Knees 14. Oblique V-Up (right) 15. Oblique V-Up (left) 16. High Knees 17. Temple Tap Abs 18. Crunch & Tap 19. High Knees 20. Supergirl Pushups 21. Knee Drop Plank 22. High Knees Repeat 1-2X *I am still recovering from my cold so I went through this workout 1X today. I also did the Advanced version of the workout move from my Instagram Workout Challenge: Day 1.
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. 🙂
Hi Everyone! I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. For the month of January I am going to be hosting my second Dietbet Challenge. It is going to be a 4 week HIIT Challenge to start the year off right. I was in a car accident right before my first Dietbet Challenge, so I wasn’t able to participate in the workouts. This time around you will be getting brand new workouts all month long, plus a daily Instagram challenge workout move video every day for the month of January. I am going to be doing all of the workouts in the challenge during the month and sharing tips, recipes and advice. If you don’t think you can make progress in a month check out this picture from when I started my 12 week Bikini Competition Prep Workout Program. I am planning to have a brand new progress photo to share at the end of January! My announcement video is at the bottom of the page, and you can join the challenge here: www.dietbet.com/BenderFitness.
Dave’s results: BenderFitness DietBet Challenge
Enjoy the workout! I am looking forward to a healthy and happy 2015! Melissa Facebook, Instagram, or Twitter. PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. PPS: January is a weight loss challenge, and in February I will be posting a Lean Muscle Building Challenge.
Click the link to get your own Gymboss Interval Timer! Set your interval timer for 21 Rounds of 10/50. 1. Jump Rope 2. Deadlift 3. Quadruped Leg Raise 4. Jump Rope 5. Warrior Deadlift (right) 6. Warrior Deadlift (left) 7. Dive Bombers 8. Jump Rope 9. Split Squat (right) 10. Split Squat (left) 11. Plank Walkouts 12. Jump Rope 13. Lunge Pulse Press (right) 14. Lunge Pulse Curl (left) 15. Superman 16. Jumpe Rope 17. Plank Cross Row with Floor Tap 18. Folded Twist 19. Jump Rope 20. Curtsy Lunge (alternating) 21. Pigeon Stretch (alternating) Repeat 1-3X
*Disclaimer: For hosting this Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.
Hi Everyone! I will be filming a brand new workout this evening. In the mean time I am sharing an old workout, and a breakdown of my run last night. The workout below is a good full body workout. To amp up the intensity you can add jump roping in between each round. As always, be sure to warm up before getting started. The video and breakdown are posted below. Last night I did a cardio workout. It is a run focused on building both speed and endurance. This workout will help improve your overall fitness level. I did my run on the treadmill: -30 Minutes at a Light Intensity Pace. (Speed: 7.0, 8.5 min/mile) -Followed by 8 25-second High Intensity Sprints. (Video at the bottom of the page). (Speed: started at 10.0 and increased to 10.6, 6 min/mile to 5.6 min/mile). You can keep the rest in between intervals equal to your sprint time. I didn’t time my rest (I should have), so I went back into it more quickly. *Speed should be based on your perceived level of effort. Do not base your speed or intervals off of mine. Light Intensity Pace means a conversational pace. You should be able to run and talk comfortably. High Intensity Pace means you should be working close to maximum effort. Speech should be minimal. Work at a pace that is appropriate for you and you will make gains and improve your speed. The first time I ran I had to stop after two blocks. If you are just starting out check out: Running for Beginners.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X *For an added burn complete 5 minutes of jump roping in between rounds* 1. Supergirl Push Ups 2. Lunge Hop (right) 3. Lunge Hop (left) 4. Scissor Touch Abs 5. Prone Heel Press 6. Boat Tap 7. Bird Dog (right) 8. Bird Dog (left) 9. Single Leg Hip Thrust (right) 10. Single Leg Hip Thrust (left) 11. Bent Over Row 12. Good Mornings
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.
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.
I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.
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.
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! 🙂
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
