Hi Everyone!
Today’s workout is a great Throwback Workout. One Round takes just over 20-Minutes. Try to keep the rest between each round minimal. Be sure to warm-up before the workout. It will allow you to work at a higher intensity throughout the workout, help regulate your breathing, and decrease your chances of injury.
This workout is broken up into sections. During the workout I use dumbbells, and a bench. You can also substitute a sturdy chair if you don’t have a bench. For the Box Jump, you can substitute Squat Jumps or Alternating Step Ups if you don’t have something sturdy enough to safely jump on/off of.
Remember to push yourself during the workout. When you get fatigued, remember that each section only takes 5-Minutes. You can handle anything for 5 minutes. Listen to your body. If you need to stop at any point that’s okay, but get back into the workout as soon as your body is ready.
Jesse and I are filming new workouts this evening. I will also be posting, the newest 5K Speed Training Interval Workout. You can find the first workout: Here, and the second Interval Workout: Here.
I hope you all enjoy today’s workout! Tag me in your Instagram Photos (@BenderFitness) or let me know what you think on Facebook or Twitter.
Have fun!
Melissa & Jesse
10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes
Round 1: Cardio Blast
1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees
Round 2: Sculpted Arms, Shoulders and Back
1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up
Round 3: Toned Glutes and Legs
1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee
Round 4: Tighter Core
1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack
*Be Sure to Cool Down
Repeat Workout 1-3X