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Hi Everyone!
It’s time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don’t need any equipment for this routine.
This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise.
I hope you enjoy this workout! I am off to work!
Melissa
Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.
1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup
Repeat 2X=1 Round
Complete 1-3 Rounds
Optional: 30 Minutes of Cardio
I can’t find the 12 week workout program.
Here is the link: https://www.benderfitness.com/bikini-competition-workouts-12-week-program/
No!!! Where’s your 30 day challenges?! My girlfriends and I are in the middle of them!!
Sorry! The site wasn’t supposed to go live until Friday! Here is the link for the 30-Day Challenges: https://www.benderfitness.com/30-day-fitness-challenges/
Loved this workout!!!!! Quick but awesome and SWEATY 🙂
Wow! Love your new website and this workout too!
Looks great!
New site looks awesome!
Your updated site looks very good, Congratulation and I wish you continued success!
New website looks amazing! Simple and clean design, very modern. And I love your latest workout 🙂
looks easy to use and love the new layout 🙂 thank you so much for sharing all your lovely workouts. I workout 6 days a week, and 2 or 3 of the workouts are yours. I make my own creations also, inspired by you. Thanks for sharing and have a fantastic day.
thank you for sharing all your fantastic workouts. I do these workouts 6 days a week, and at least 3 every week is one of yours. You are a HUGE inspiration and always love to find new workouts on your site, that by the way looks very nice 🙂
Nice
I like it
I love the new site Melissa! Excellent job on the logo!!
Love the new site, thankyou for all you do, i wish you continued success, congratulations!
Love the new site, thankyou for all you do… i wish you continued success, congratulations!
Love the new site!! Excited to do this workout. Oh, wow! Never thought I would ever be this excited to do jump squats. Ha!
Amazing workout!!! I tried my best to complete the “walking dead push up
Great workout Melissa. I ran for 40 minutes before so this was a perfect addition to my routine. Thanks