I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting.
I have a new workout to share, and I will be posting it today. 🙂
See you later with another new workout! Melissa PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch Repeat 1-3X
Plie Squat Press: Turn Toes Out. Plie Squat until thighs come to parallel. Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise. Lift the Leg Toward the Ceiling. Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick. Start in a Runners Lunge Holding a Weight in front of your forward foot. Bend the elbow to lift the weight to your shoulders. Press through the front heel to lift to standing position. Kick the back leg in front of you. Return to starting position.
This is a great workout for Throwback Thursday! I like this one, because it has some fun moves that I need to bring back for some new workouts.
If you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.
You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am teaching a yoga class tonight, so I will try to get a new video uploaded this evening. Sometimes class nights get hectic and I run out of time, so we will see what happens!
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts! Have fun! Melissa
Hi Everyone! I have a new workout for you! During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired. These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles. Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.) Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving. I hope you enjoy the workout! Melissa PS 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. 🙂 My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50. *30 Seconds Cardio, 50 Seconds Max Reps* Repeat 1-4X *Cardio 1. Slow Pushup or Plank *Cardio 2. Leg/Hip Lift *Cardio 3. Lunge Jumps *Cardio 4. Tricep Push-Ups (right) *Cardio 5. Side Plank Hip Lift with Elbow Tap (right) *Cardio 6. Burpees *Cardio 7. Tricep Push-Ups (left) *Cardio 8. Side Plank Hip Lift with Elbow Tap (left) *Cardio 9. X-Jumps *Cardio 10. Walk the Plank *Cardio 11. Alternating Side Plank Leg Lifts *Cardio 12. Tuck Jumps
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
As you can see in the photos Toni took photos of her progress on Day one, two weeks into the challenge and on the final day. She is currently going through the challenge again for a second time, because she was so happy with the results the first time around!
As a former flight attendant, I can attest to the difficulties of healthy eating and staying committed to a fitness routine while traveling. Experiencing that lifestyle was part of the reason I decided to create my blog based around workouts you can do anywhere!
Kudos to Toni for sticking to the challenge, and sharing her results!
PPS: 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! 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.
I love interval training, and this full body routine was fun. I was still tired from teaching a boot camp class the other night, but it felt great to get myself moving.
I hope you all enjoy this routine. If you’re up for it repeat it 2-3 times.
Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I hope you enjoy it!
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. PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Romanian Deadlift Weight of choice. Focus on keeping the back flat. Butt reaches back with weight in the heels. Squeeze through the glutes and hamstrings to return to standing.
Goddess Squat Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward. Do not allow the knees to collapse inward. For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
Pendulum Squat Hop Start with both legs together in a close leg squat. Kick the right leg out to the side with the knee facing forward. Return to Squat. Repeat Left. From your starting position hop up, driving your hands toward the ceiling. Repeat.
Leg Series Start as pictured above. Keep the hips lifted throughout the movement. Core and glutes strong and engaged. Raise the extended leg toward the ceiling. Lower the hips toward the floor. Immediately press hips and foot back up. Lower leg to starting position. Repeat. Complete reps on both sides.
Warrior/Single Leg Deadlift Focus on keeping the back flat throughout the movement. Weights stay close to your body. Back leg extends, knee facing the floor. Return to standing between each movement. Complete all reps on both sides.
Table Top Pose This is a static pose. Keep the hips lifted. Straight line from knees, to hips, to shoulders. Core and glutes strong and engaged. Finger tips point toward the heels. Hands directly below your shoulders. *If you have decreased shoulder ROM you may not be able to form a straight line with your body. Flexibility increases with time and practice. Do not force it.
Surfer Keep the back straight. Hips press back and lower your thighs toward parallel. Jump into the air and rotate your body 180 degrees. As you land focus on keeping the back straight and pressing the hips back.
Single Leg Hip Thrust Press your extended leg up and toward the ceiling. Try to lift to a single leg table top position. Bring the hips back toward the hands and repeat the movement. Complete all reps and repeat on the other side.
Weighted Lunge Twist Start in standing position with arms bent at the elbows, weight at shoulder level. Step back toward the corner of the room. Turn toward the hip of the forward leg. Bring the weight to the outside of your hip. Return to start. Repeat on the other side, alternating.
Chair Pose Core tight, extend the hips back and bend at the knees. Hands can reach over head or hold at prayer position. Hold this pose.
Good Morning everyone! This is a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section.
I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the “six-pack.” It includes your back and sides as well.
Building strength through your core helps protect your low back, and provide postural alignment for everything you do. If you build a balanced core you can reduce back pain. As a bonus, the postural improvements can help re-align your hips and get rid of the “belly pouch” that many people notice in their low abs.
I hope you enjoy this workout! There will be a new workout later today. 🙂 It was a bit of an adjustment returning from Mexico after being off. We started teaching Yoga and Boot Camp classes on Tuesday and Thursday. We have permission to film the workouts, so if the students don’t mind I might have some full length group workouts to share with you all soon.
Reverse Plank: Maintain a straight line from heels, hips to shoulders.
Reverse Plank Leg Pull: Maintain Reverse Plank Position. Once you are able to maintain Reverse Plank for 30-60 seconds add the leg pull. Keeping the hips in the same spot, tighten the core to lift your leg. Alternate sides.
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.
This is a 15 Minute HIIT workout. This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness.
Jesse and I have officially returned from Mexico. We were supposed to be home yesterday, but our plane had some mechanical issues and we ended up in Mexico for an extra day. I am completely exhausted so I am heading to bed.
I have to work tomorrow, so I will upload a new workout when I get home. I will also post about our trip. 🙂
Hi Everyone, Jesse and I are leaving for Mexico today and I am not sure how the internet connection will be. I am planning on filming new workouts every day while we are there! If I am able to upload them this week I will. If not, check out the workouts listed below, and there will be plenty of new workouts when I get home. All of the workout titles should link to the original workout breakdown, and the videos are all posted below. This is a tough week of workouts, so be sure to adjust to your level, or change/add rest days as needed. In addition to this week’s plan I am adding a workout challenge. Add 3-5 days of cardio. Aim for 20-30 minutes. Your cardio does not have to be high intensity. It can be walking, running, jump rope or your cardio of choice. (Need ideas? Check out: Spice Up Your Cardio Routine: Keeping the Treadmill Interesting). Enjoy the workouts! Melissa PS Choose one workout to skip, and replace with an Active Rest Day. Remember, your body makes gains when it rests. Sunday: 22 Minute HIIT Sweat Body Weight Workout: Full Body
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!**
Hi Everyone! This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.
Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping). Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form. I hope you all enjoy the workout! It can be repeated up to 3X and/or paired with 30 minutes cardio of choice. There will be a brand new workout posted later tonight. 🙂 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.
Hi Everyone! Stretching is one of the most important things you can do to keep your body healthy and injury free. It will help maintain your bodies biomechanics, improve blood flow to your muscles (which helps them heal and strengthen more efficiently), and allows you to complete exercises through the full range of motion to maximize the benefits of each movement. This is my post-run stretching routine, but it can be used after any workout. Pre-workout you want to do dynamic stretching (check out Jesse’s Running Warm-Up and Cool Down here.) Post workout you can transition to static stretches as demonstrated in the video below. I completed this stretch routine when I got home from running my Half Marathon, along with some foam rolling (you can find my Foam Rolling routine here.) As a result I had minimal soreness after my race. I noticed some soreness through my quads when walking down stairs. I repeated this routine for the first three days after my race to avoid late onset muscle soreness. Often people find that the true soreness doesn’t kick in until two days after a hard workout. I plan on continuing with this stretching routine, as I have noticed a decrease in my flexibility, and I want to improve/maintain my current abilities. I hope you all enjoy this stretch routine! Melissa
*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
Set your Interval Timer for 10 rounds of 10/50 seconds and have your stability ball ready. 1. Dead Bug 2. Ball Pull 3. Ball Pass 4. Pendulum Tap 5. Back Bend Situp 6. Butt Lift 7. Back Extension 8. Decline Spiderman 9. Alternating Leg Reach 10. Accordion Crunch Repeat 1-4X
Hi Everyone!
Today’s workout is focused on the core. Jesse and I raced in a Half Marathon yesterday, but I woke up feeling fantastic today. I wanted to give my lower body some time to recover from the run, so today’s workout is focused on strengthening the core.
A strong core is imperative to your form during all exercise, and helps keep your back strong and healthy. When working the core you always want to exercise all of the muscles, and utilize movements that challenge your body in every plane of motion.
This workout utilizes a Stability Ball. I like the added balance challenge supplied by the ball, which adds an extra element to core workouts. If you don’t have a stability ball, but still want to work your core today try this workout: 16 Minute Stomach Toning Fat Burn Workout.
I hope you enjoy today’s workout! See you tomorrow with a new one! I will also be filming my post-run stretching routine and posting my Half Marathon re-cap so be sure to check back.
Melissa
PS You can find me on Facebook, Instagram and Twitter. Jesse also posts sneak-peek workout moves on his Instagram account here.
PPS Workout outfit is from www.Affitnity.com. Bender Fitness followers always get 15% off with the code BenderFitness at checkout. Shoes are Brooks Glycerine. (Sorry no coupon code for the shoes!)
This workout is focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.
The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.
I paired this workout with a run. I was planning on filming a new workout tonight, but I forgot that Jesse is taking our nephew to his first Hockey game! I am two days away from my half marathon so I only did one round of this workout, and paired it with an easy paced run, and 4 two minute intervals at my desired race pace. The week of a race it’s important to keep your body feeling fresh, without overdoing the mileage or the intensity.
If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.
See you tomorrow! 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 This workout outfit is from Affitnity. You can get 15% off any purchase by using the code BenderFitness at checkout!
Click the link to get your own Gymboss Interval Timer! Repeat 1-4X Set your Interval Timer for 10 rounds of 10/50 seconds. *Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise. 1. Plank 2. Reverse Plank Leg Lift 3. Side Plank Reach (right) 4. Side Plank reach (left) 5. Temple Tap Abs 6. V-Up Twist 7. Reach Through 8. Leg Lift 9. Hip Lift 10. Crunch and Tap
After an insanely busy weekend I am back with a new workout!
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.
My half marathon is just a few days away, so I will be writing about my training schedule. Be sure to check back if you’re interested! This is a great workout to help maintain proper running alignment, and improve your form and endurance during running. It’s a great routine to add to your cross training.
Even if you’re not a runner, it’s a great workout.
Have fun! Don’t forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you’re following along!
See you later with a new workout and Half Marathon Training update.
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
