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Hi Everyone,
Get ready to sweat with today’s workout! It’s another full body home workout routine, no equipment required. I tried to film outside today, but it was really loud, and a bit too bright for the camera, so I moved inside half way through the workout.
Another reminder, the website will be moving to www.benderfitness.com so please get used to typing that in whenever you come to my page. 🙂
Have a great day!
Melissa
Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Repeat 1-3X
1. High Knees (timed)
2. Frogger
3. Oblique V-Up (right)
4. Oblique V-Up (left)
5. Mountain Climber (timed)
6. Back Lunge Lift (right)
7. Back Lunge Lift (left)
8. Ninja Knee Tap
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Jump Squat
12. Bridge Leg Lift (right)
13. Bridge Leg Lift (left)
14. Jump Kick (right)
15. Jump Kick (left)
16. Heel Tap Abs
17. Side Jump Pushups
this is awesome workout regiment you have here. They should definitely feature you on completebodyworkouts.com
Thank you very much! 😀
Melissa this was a great workout, I am dripping and typing my reps too you. I did it as a HIIT, 60/10 and repeated it 3 times.(51rounds total).
High knees 150,160,160
Frogger 20,21,24
Oblique V up Rt. 30,34,40
Oblique V up L. 25, 38, 41
Mountain climbers 128,158,160
Back lunge lift L. 20,18,19 * balance issues
Back lunge lift RT. 21,20,21
Ninja knee tap 8, 9, 9
Side plank leg lift L 8,12,12 (balance chalenge,especially if u try to keep legs stacked on each other)
Side plank leg lift Rt. 12,12,12
Jump squat24,26,30
Bridge leg lift L 22,24, 30
Bridge leg lift R. 27,32,30
Jump kick R. 20,20,25
JUmp kick L. 22, 22, 25 *fun to do, energy burst9*
Heel tub 8,9,11 (very hard)
Side jump push up 12,13, 14
Thank you again! LOVE your workouts.
Absolutely fantastic!!!! I just got super pumped for all the hard work you put in! Thank you for sharing your times! You just made me want to repeat this workout. 😀
Pinned this workout a long time ago, finally gotten around to looking at it/urge to workout lol & I am so glad I did. I don’t have much workout equipment so I love when I find things that actually work without having to purchase any weights, balls, etc. Thank you! I was dripping with sweat after this, will continue to come to your page! You’re awesome! =) Take care.
Lots of Good information in your post, I favorited your blog post so I can visit again in the future, Thanks.