Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you  find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

1. High Knees
2. Decline Pushup Split Squat
3. Curl, Press, Tricep Drop
4. Side Plank Elbow Tap Leg Lift-Right
5. Side Plank Elbow Tap Leg Lift-Left
6. Slow Squat to Jump Squat
7. Reverse Plank Kick to Pushup-Alternating
8. X-Jump to Tuck Jump
9. Oblique Scissor-Right
10. Oblique Scissor-Left
11. Heel Press Plank & Row or Pushup Row
12. Plank to Warrior III-Right
13. Plank to Warrior III-Left
14. Arm/Tricep Extension
15. Temple Tap Abs
16. High Knees

Repeat 1-3X

Decline Pushup to Split Squat: Part 2

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1

Oblique Scissor: Part 2