Hi Everyone!
I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.
You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.
Our Typical Boot Camp Breakdown is:
- 10-Minute Warm-Up/Learning the Moves.
- 20-Minute HIIT
- Water Break
- 20-Minute HIIT
- 10-Minute Cool Down/Stretch.
I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.
I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.
Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1
Melissa & Jesse
Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope
Repeat 1-3X
Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50
*30-Second Cardio Burst of Choice Between Each Exercise
1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees
Repeat 1-3X
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| Temple Tap Abs |
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| High Knees (Cardio Burst) |
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| Jumping Jacks (Cardio Burst) |
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| Superman + Pushup: Part 1 |
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| Superman + Pushup: Part 2 |
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| Superman + Pushup: Part 3 |
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| Superman + Pushup: Part 4 |
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| Superman + Pushup: Modified Pushup |
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| Alternating Supine Bridge Knee Flexion: Part 1 |
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| Alternating Supine Bridge Knee Flexion: Part 2 |
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| Alternating Supine Bridge Knee Flexion: Part 3 |
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| X-Jump: Part 1 |
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| X-Jump: Part 2 |
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| Hip Drop to Side V-Up: Part 1 |
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| Hip Drop to Side V-Up: Part 2 |
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| Hip Drop to Side V-Up: Part 3 |
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| Tricep Dip to Reverse Plank: Part 1 |
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| Tricep Dip to Reverse Plank: Part 2 |
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| Side Lunge Squat & Leg Lift: Part 1 |
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| Side Lunge Squat & Leg Lift: Part 2 |
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| Lunge Jump: Part 1 |
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| Lunge Jump: Part 2 |
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| Spiderman Pushup: Part 1 |
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| Spiderman Pushup: Part 2 |
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| Spiderman Pushup: Part 3 |
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| Spiderman Pushup: Part 4 |
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| Chair Pose: Modification for Jump Squat |
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| Jump Squat: Part 1 |
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| Jump Squat: Part 2 |
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| Full Circles: Part 1 |
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| Full Circles: Part 2 |
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| L-Sit to Table: Part 1 |
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| L-Sit to Table: Part 2 |
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| L-Sit to Table: Advanced Modification |
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| Goddess Pose Lifts: Part 1 |
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| Goddess Pose Lifts: Part 2 (Alternating Heel Lift) |
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| Goddess Pose Lifts: Advanced Modification |
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| Burpee: Part 1 |
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| Burpee: Part 2 |
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| Burpee: Part 3 |
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| Burpee: Part 4
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Thanks for the advice! I will try that.
Amazing workouts today from you and Jesse! Crazy sweat and I love it !
Hope u feel better soon Melissa. Thank you for posting!
Loved Jesse’s workout! He sure has a lot of energy, he don’t waste a second of the workout, he keeps moving! 🙂
Melissa, I know this may sound a little crazy but I find that a chiropractic adjustment every season change makes a huge difference in my allergy symptoms. I just discovered this a five years ago after many years of suffering the seasonal changes, I now use less allergy meds and get my shots less often. I have no idea why it works but it does. May be worth checking into. Thank you so much for posting fabulous FREE workouts I have been following you for two years and I am sure I would not be surviving 12 hour night shifts without you!
Thanks for the advice! I’ve never tried that, but if it helps that much it’s worth trying!
Awesome workouts. You both are such a great team. Love how you both enjoy working and laughing together.
Cindy
Xo
Hey Melissa, this is a fairly avant guarde idea in medicine right now concerning allergies and headaches…they begin in the gut flora. You may have heard of Dr.David Perlmutter and the research on gut health as it relates to most illness. It’s worth looking into. For so long conventional doctors and medicine in general has focused on maintaining or just medicating, we never really heal these issues. It’s something that we are seeing work in our house and I just wanted to get that idea out there. Also check out Dr.Amy Myer, She has a lot of podcasts available on iTunes.
It’s a lot of information. But kind of life changing. Hope you feel better!
Thank you! I will definitely look into that. I have an unknown food allergy (they are really hard to pinpoint) so I am sure this will help.