Hi Everyone!

Are you ready to sculpt and strengthen your arms and back?

I posted the Arm/Back Workout below that we did in Week 4. I was supposed to film a new arm workout yesterday, but instead I ended up repeating the 20-Minute Fat Burning Tummy Sculpting Workout from earlier in the week.

This workout is best paired with 30-Minutes Cardio of Choice, or repeated up to 3X. If you are feeling super energized you can repeat the workout and pair it with easy cardio! Remember, easy cardio means that your body is moving, but you aren’t working at an effortful pace. It’s about building more blood volume and oxygen receptors so that your breathing and endurance improve. It’s also about getting your blood flowing throughout your body to work out any stiffness.

As we wind up Week 6 of the 6-Week Workout challenge how are you feeling? Do you feel stronger than when we started?

I definitely notice an improvement in my strength and endurance. Things that were very difficult for me at the start of the challenge are getting easier. I still have some work to do, and I need to keep myself on track with my workout consistency, but I am making progress every day.

It’s trickier to schedule my workouts, because my son’s schedule isn’t always 100% predictable. That doesn’t mean it’s impossible to make it happen. It just takes more effort to get it in.

Have fun with today’s workout. I still have a new one headed your way!
Melissa

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

Week 6 Workout Schedule:

1. Full Body Sculpting Workout + 30-Minutes of Easy Cardio
2. Active Rest Day
3. 20-Minute Fat Burning, Tummy Sculpting Workout + Moderate Intensity Cardio
4. Interval Cardio Day
5. Arms/Back + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout+ Easy Cardio

Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 30/50. 
*30 Seconds of Cardio before each exercise.*

1. Skier
2. Bent Over Reverse Fly
3. Bent Over Row-Right
4. Bent Over Row-Left
5. Bicep/Deltoid Squeeze
6. Lat Press/Pull
7. Reverse Curl
8. Tripod Press
9. Weighted Shoulder Rotation
10. Curl, Press & Drop

Repeat 1-3X

Hi Everyone!

Today is an Interval Cardio Day! To get our Sweat on, Jesse and I took a spin class. Our local Spin gym is having Member Appreciation week, so all classes are free. They have a live DJ who chooses songs with the correct beat for your goal RPMs. I was literally dripping sweat, and my shirt was soaked!

I have a 10-Minute Per Round Interval Cardio workout posted below, but you can also choose to do interval running, walking, jump rope or biking. The goal is to intersperse easy effort and hard effort. The change in your intensity and heart rate is a great fat burning technique, plus the challenge to your body makes you stronger and improves endurance.

I also posted a 5-Minute Interval Workout that I paired with treadmill running. You can check it out, and choose whichever option you prefer, or combine both workouts together.

If you haven’t checked out my Recipes section of the blog lately you can check it out here: https://www.benderfitness.com/category/recipes. I have been posting more recipes lately. I tried a chocolate banana ice cream recipe last night, that is super simple. I will be sharing it this weekend.

Week 6 Workout Schedule:

1. Full Body Sculpting Workout + 30-Minutes of Easy Cardio
2. Active Rest Day
3. 20-Minute Fat Burning, Tummy Sculpting Workout + Moderate Intensity Cardio
4. Interval Cardio Day
5. Arms/Back + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout+ Easy Cardio

Have fun with today’s workout!
Melissa

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

10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian 
9. Frogger
10. High Knees

Repeat 1-3X

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

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

Hi Everyone!

Welcome to Workout Day 34! Today is an Active Rest Day. By now I am sure you are familiar with what that means, but I want to take a moment to reiterate the importance of rest. This is when your body heals and grows stronger. You work hard, and you deserve some time to take a break. It will not ruin your progress, it will actually help you improve and keep you from getting burned out.

Take some time to make sure you are properly hydrated, and that your nutrition choices are on track. This is all part of a healthy lifestyle, but it doesn’t magically happen without effort.

For our active rest day Jesse and I took Maverick for a beautiful evening walk. Maverick enjoyed the sunset and the trees. He was looking around at everything wide eyed. I was happy to get out, because I felt like I didn’t get to move around a lot during the day, so it felt good to just move a little bit.

This week’s schedule is below. See you tomorrow with a Core Workout!

Melissa

Week 6 Workout Schedule:

1. Full Body Sculpting Workout + 30-Minutes of Easy Cardio
2. Active Rest Day
3. Core Sculpt + Moderate Intensity Cardio
4. Interval Cardio Day
5. Arms/Back + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout+ Easy Cardio

Hi Everyone!

Are you ready? I have a great, effective, Full Body Sculpting Workout for you today! This one kicked my butt. I really struggled to push through it at times, but it felt great to work hard and challenge myself.

This routine challenges your body in three different ways. Body Weight strengthening, a weighted section, and a plyometric section. It’s a great routine to use to mix things up, and challenge your entire body. Versatility in your workouts really helps you to achieve results.

Let me know how you feel after the workout! I will be checking for comments!

I have some fun things to share with you this week! Of course there will be new workouts. I will also be posting a Black Bean Brownie Recipe, and a recipe for a homemade version of the fall famous Pumpkin Spice Latte. If you can’t wait for the new PSL recipe you can try this one: Low-Cal Iced Pumpkin Coffee Latte Recipe with Chocolate Whipped Cream.

Do you have a favorite beverage or dessert that you want to see a healthy version of? I love trying out healthier variations of recipes, so you can satisfy your sweet tooth in a healthier way. It’s easier to stick to healthy eating habits if you actually enjoy what you are eating!

Health update: I mentioned last week that I had a flu type virus, I am completely better now. Unfortunately my father in law, and my niece also caught the same bug. It skipped Maverick (I think he got the antibodies from me because he is nursing). I also had the mole I found checked out and it’s benign. Any time you see skin changes, have a doctor check it! Prevention and early treatment are so important to your overall health and well-being.

Have fun with today’s workout!

See you soon!
Melissa

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

–Buy a Gymboss now. Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Interval Timer & Dumbbell.

1. Walk the Plank Pushups
2. Stormy Boat
3. Pelvic Tilt Plank
4. Side Plank Thigh Squeeze-Right
5. Side Plank Thigh Squeeze-Left
6. Curtsy Lunge-Right
7. Curtsy Lunge-Left
8. Romanian Deadlift
9. Warrior Deadlift-Right
10. Warrior Deadlift-Left
11. Squat Jump
12. Mountain Climber
13. Lunge Jump
14. Burpee
15. Donkey Kick

Repeat 1-3X
Pair with Easy Paced Cardio

Printable Version of this Workout: full-body-sculpt-benderfitness-com-workout

Printable Workout List

Hi Everyone!

This is the last workout of Week 5. It was a crazy week for me, so I literally got in zero workouts. It was terrible! I am not sure what I am going to do in regards to filming the workouts that were planned for this week, but I am going to move on into Week 6 this week, and see if I can fit in filming the other workouts as well.

Having a newborn baby makes the filming schedule a lot trickier! He is almost 12-weeks though, so we are settling into more of a routine at this point.

The workouts that I posted for this week are below. I am also filming a new workout today, so that will be up for tomorrow. On the plus side, I am over the flu, and I had a new mole that I got checked out and the doctor said that it is benign, so I have nothing to worry about. Time to get back on track (I feel like I have said that a lot during this challenge!)

I have been having a crazy sweet tooth lately, so I have also decided to explore some healthy alternatives to traditional desserts. I made Black Bean Brownies today, and gave them to Jesse without telling him what was in them. He had no clue that they were any different! Look for the recipe soon! I am going to also try a Raw Brownie Recipe, and some different Banana Ice Cream Flavors.

Have fun with the workout. I am excited to share my new one with you tomorrow.
Melissa

Week 5:

1. Booty Sculpt Workout + 30-Minutes of Easy Cardio
2. Interval Cardio Day
3. Lower Body + Core Sculpt + Moderate Intensity Cardio
4. Rest Day
5. Arms, Back & Cardio + 30-Minutes of Easy Cardio
6. Rest Day
7. Today + Easy Cardio

 –Buy a Gymboss now. 15 rounds of 10/50.  

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups 
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Repeat 1-3X
Pair with 30-Minutes of Cardio of Choice

Hi Everyone!

I have three workout videos below! You can choose any combination of videos that you like, depending on how much workout time you have.

For today’s workout you can pick one of the videos below, and pair it with 30 Minutes of Interval Cardio.

The first video is a 5-Minute Arms/Back workout. Grab some dumbbells and you are ready to go. I like this routine, because it’s quick but effective, and you can repeat it if you have time.

The second video is a cardio option. With today’s workout you can do up to 30-Minutes of Interval Cardio of Choice (alternating low intensity and high intensity). You can do this with running, walking, or the jump rope option below.

The third video is a 20-Minute Arms & Abs HIIT. I included this one for those of you that want a longer workout without repeating multiple rounds of the same routine.

All of the workouts are effective and will help you get results.

My workout week has been terrible (as in non-existent). Earlier this week I just had a lot going on, but yesterday I woke up with a 101.3 degree F fever, headaches, body aches, and no appetite. I am not used to getting sick. Typically the worst I deal with is Sinus/Allergies and Headaches. It seems like since having my son I have been prone to getting sick more often. In addition to that, my sister found a mole on my scalp when she was doing my hair earlier this week. As far as I know, I never had a mole there before, so I am going to the doctor to get it checked out today.

If you ever have skin changes like that, I recommend going to get them checked out immediately. Hopefully, it turns out to be nothing, but if you do have a cancerous change, early intervention can quite literally save your life. Prevention is best, but early intervention is a close second.

I hope you all enjoy today’s workout routine. I will be back again with new workouts soon. I wasn’t able to eat yesterday, so I am going to focus on hydrating and fueling my body.

See you soon!
Melissa

Aim for 8-12 Reps Per Exercise

1. Bicep Curl to Press
2. Row-Right
3. Row-Left
4. Arm Extension
5. Shoulder Press to Tricep Drop

Repeat 1-5X

Repeat 1-3X

15 30/50 Second Intervals

or

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
–Buy a Gymboss now. 

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn. This is a throwback workout from last summer. Unfortunately I have been having a very bad workout week. Timing just hasn’t worked out in my favor, partially due to my own planning, and partially because my son has been off his daytime schedule a little bit the past few days. My mom thinks that he is teething already. I am going to try and get through this workout tonight. Even if I can only get though part of it that will be better than doing nothing.

I have also been very focused on decluttering and cleaning my house. We own too much, and I want to get rid of things. I don’t like the way a cluttered environment makes me feel. Do you think your environment impacts how you feel? There is a lot of research to show that clutter can actually increase stress levels, and make people eat a higher number of calories (particularly in cluttered kitchens!)

Anyway, back to today’s workout! This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain  your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

Have fun with today’s workout!
Melissa

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

*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

1. Warrior Split Squat-Right
2. Warrior Split Squat-Left
3. Reverse Lunge Press-Alternating
4. Side Lunge-Right
5. Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Hi Everyone!

Welcome to Week 5 of my 6-Week Workout Challenge! I have a new lower body workout video headed your way, but in the mean time I have this quick 10-Minute Boot Sculpting Workout for you. I definitely recommend repeating this workout and pairing it with 30-Minutes of Easy paced cardio.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

Have fun with this one! I will be adding the new video to this post as soon as it goes live.

For our first Sunday Run-Day. I shared a video of three stretches all runners should be doing. I posted it Live on Facebook. Since my camera broke we have been having more technical difficulties uploading our workouts. Due to those difficulties, I couldn’t get that video uploaded here, so I posted a Post-Run stretch series below. Scroll past the workout tutorial photos for the video.

Enjoy,
Melissa

Buy a Gymboss now. Intervals: 10 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Squat
2. Side Step-Up: Right
3. Side Step-Up: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
6. Curtsy Lunge: Right
7. Curtsy Lunge: Left
8. Low Jack
9. Lunge Lift: Right
10. Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Low Jack: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*

1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
   -Chest to Leg and then Obliques to Leg.
   -Repeat Right and Left
4. Pigeon Pose
   -Repeat Right and Left
5. King Arthur Pose 
   -Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
   -Repeat Right and Left
7. Down Dog
8. Up Dog

Flat Back Table Fold (Instagram Tutorial Video)

Forward Fold

Wide Leg Twist Fold

Pigeon Pose with Overhead Reach

Pigeon Pose

King Arthur Pose

Knee to Ground Lunge to Shin Stretch (Instagram Tutorial Video)

Down Dog

Up-Dog

Hi Everyone!

Today’s workout is a Full Body HIIT Fat Burning Workout. Are you ready to make yourself stronger and develop more endurance? Let’s work up a sweat!

Week 4 Workout Schedule:

1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
2. Interval Cardio Day
3. Tighter Tummy Workout + Moderate Intensity Cardio
4. Rest Day
5. Arms & Upper Body + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout + Easy Cardio

I recommend pairing this workout with 30-Minutes of Cardio of choice. I have a throwback workout posted below, because I ran out of time to film. We spent the morning at Jesse’s cousin’s cross country race, and they had a family day celebration afterwards. We didn’t get home until much later than anticipated.

I did however, have the opportunity to go for a run without the stroller. I took it, and I am slowly but surely building my running speed back up. We live in an extremely hilly area, so I was very happy with my paces during my run. More importantly, I felt fantastic. I felt stronger, less fatigued, and it felt great to work up a sweat and just go.

I did my run at a moderate effort (not full out, I could still talk, but it was definitely a working pace). With today’s workout I am recommending easy paced cardio. I did a more intense cardio because I wasn’t able to fit in the planned workout.

I hope you all enjoy the workout! Have fun!
Melissa

Buy a Gymboss now. 50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises. 

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack

Repeat 1-3X
Pair with 30 Minutes of Cardio

Hi Everyone!

Enjoy your rest day today! Tomorrow is a Full Body Workout.

Do something today that is good for you, and makes you happy. It can be hugging someone you love, taking some time to meditate, sitting outside and drinking a cup of coffee. Just find a moment today to enjoy your life, and where you are right now, at this moment.

A lot of the stress we experience in life comes from living in the past, or focusing on the future. Taking time to pay attention to the moment you are in can be hugely beneficial to your mental, emotional, and physical health.

This is our schedule for the week:

Week 4 Workout Schedule:

1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
2. Interval Cardio Day
3. Tighter Tummy Workout + Moderate Intensity Cardio
4. Rest Day
5. Arms & Upper Body + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout + Easy Cardio

See you tomorrow!
Melissa

Hi Everyone!

Today’s workout is all about the Core. This exercise routine will work your midsection from every angle, to maximize strengthening and core stability. This will help you achieve noticeable results, because you are using all of the muscles of your midsection.

To achieve the best results with this workout I recommend pairing it with 30-Minutes of Moderate Intensity Cardio. That means that during your cardio you could go harder if you had to, but you are glad that you don’t need to.

Week 4 Workout Schedule:

1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
2. Interval Cardio Day
3. Core Sculpt + Moderate Intensity Cardio
4. Rest Day
5. Arms & Upper Body + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout + Easy Cardio

Sadly, I missed my cardio when I filmed this workout. We have been trying out using two cameras while filming, so that you can have two different camera angles to see moves from. It worked great, except that my video editing program kept freezing while I was trying to edit! I decided to just post the normal realtime video so I don’t have to keep you all waiting for today’s workout. I am going to try out some new editing programs to see if I can get the hang of integrating multiple camera angles. I’m learning as I go and teaching myself, so if you have any recommendations or techniques to make editing easier let me know in the comments below.

I am really trying to focus on improving the videos, and user experience here at BenderFitness. Let me know what would help you!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1 and he posts different sneak peek workout moves so be sure to follow him too!

Buy a Gymboss now. Set your interval timer for 15 Rounds of 10/50. 

1. Quadruped Supergirl-Right
2. Quadruped Supergirl-Left
3. Leg Circles-Right
4. Leg Circles-Left
5. Quadruped Oblique Kicks-Right
6. Quadruped Oblique Kicks-Left
7. Down Dog Reach
8. Side Plank Knee Rotation-Right
9. Side Plank Knee Rotation-Left
10. Prone Windshield Wiper-Right
11. Prone Windshield Wiper-Left
12. Leg Scissors
13. Side Scissors
14. Frog Kick Back-Right
15. Frog Kick Back-Left

Good Morning Everyone!

Are you ready to get sweaty? You have three options for your interval cardio for the day (or you can mix it up and do another cardio of your choice. Let me know which option you choose!

1. I posted an Interval Cardio HIIT Workout below as option number one for Interval Cardio Day. The video and photo tutorial are below.
2. Interval Track workout: Interval Workout to Begin Building Running Speed
3. Jump Rope Fat Burn: Video Below.

Week 4 Workout Schedule:

1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
2. Interval Cardio Day
3. Core Sculpt + Moderate Intensity Cardio
4. Rest Day
5. Arms & Upper Body + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout + Easy Cardio

Things have been crazy here! Maverick had his doctor’s appointment yesterday for his 10-Week check up. He is growing so much! I knew that he was a big baby, but I didn’t suspect that he was taller than 98% of other babies his age!

10-Weeks Old. 98th Percentile for Height, and 75th Percentile for Weight.

That also means that I am 10-Weeks Postpartum. I am seeing progress and feeling stronger! I feel ready to increase the intensity a little bit. Let me know if you are feeling ready in the comments. Are you seeing results? Do you feel stronger, healthier, faster or have more endurance? I hope you are answering yes to all of the above! Tag me in your photos or social media posts so I can see how you’re doing, or tell me in the comments.

Have fun! I will see you tomorrow!
Melissa

PS You can find me on Instagram, Twitter, Pinterest and SnapChat: @BenderFitness and on Facebook @MelissaBenderFitness

Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set your interval timer for 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers

1. High Knees
2. Leg Lift Plank
3. Surfer
4. Runner’s Lunge Crunch-Right
5. Runner’s Lunge Crunch-Left
6. Mountain Climbers
7. Curl & Press Lunge-Right
8. Curl & Press Lunge-Left
9. Tricep Drop
10. Burpee
11. Leg/Hip Lift
12. X-Jump/Cheer Jump
13. Side Plank Leg Lift with Elbow Tap-Right
14. Side Plank Leg Lift with Elbow Tap-Left
15. Frogger Abduction

Repeat 1-4X

Repeat 1-5X

Hi Everyone!

Today is Day 21 of my 6-Week Workout Challenge. I have another Interim Throwback workout for you! I have been doing a ton of behind the scenes blog work the last few days, and I am still behind on the actual filming. Filming workouts is just a portion of what it takes to run a Fitness blog/website. I did film a quick stretch Live on Facebook yesterday morning, so I will get that posted here as well, but I do still have two new workouts headed your way.

I mentioned it in a previous post, but our normal camera decided to stop working (in the middle of filming it said “error” and then never turned back on!) In the interim we are filming using my iPhone. The downside is that means I can’t use our tripod to film while Jesse is at work. He has a race this weekend, so I didn’t want to interrupt his training schedule, but we will be back on track with filming, and hopefully I can get a setup going where I can film more workouts during the day.

Either way, two new workouts are still headed your way! You can do 1-3 rounds of this workout. For cardio I recommend pairing this workout with a walk. Nothing crazy, we got in a great week of workouts, and you just got in some great cardio during this one.

Week 3: 

1. Rest Day
2. Lower Body-Butt Sculpt Workout + 30-Minutes of Easy Cardio
3. Core Sculpt (The New Core Workout is Posted) + Moderate Intensity Cardio
4. Interval Cardio
5. Arms/Upper Body + 30-Minutes of Easy Cardio
6. Rest Day
7. Full Body Workout + Easy Cardio

Have fun with this workout!
Melissa

PS I am on social media: @BenderFitness and on Facebook: @MelissaBenderFitness. You can find Jesse on Instagram: @BenderCrosby1

Set your Interval Timer for 15 Rounds of 10/50.

1. Burpees
2. Plank Heel Press
3. Reverse Plank Leg Lift
4. Rotating Side Plank
5. Burpees
6. High Knees
7. Jump Squat
8. Russian Kicks
9. X-Jump
10. High Knees
11. Mountain Climbers
12. Down Dog Spider-Right
13. Down Dog Spider-Left
14. Temple Tap Abs
15. Mountain Climbers

Repeat 1-3X