Hi Everyone!

I hope you’re ready to workout! One round of today’s workout will take 40-Minutes. This workout consists of three parts. I put the workouts together in one video, but if you are in a rush for time you can find each section individually here:

Jump Rope Workout
10 Minute Stability Ball Workout
20 Minute HIIT Workout

Our Workout Schedule for this week has been:

Monday: 15 Minute Flab-u-less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: 15 Minute Sculpted Body Home Workout with Dumbbells

Thursday: Yoga Flow Workout: Lean Stretch Fat Burn

Friday: That’s today! 40-Minute Full Body HIIT.

Today is a very special day in the Bender household. It’s Jesse’s birthday! We will be doing some celebrating this weekend, but we will also (finally!) be filming some brand new workouts. In the mean time, I hope you enjoy today’s workout! It’s a great full body challenge!

Have fun today! You can find me on Facebook: www.facebook.com/MelissaBenderFitness, and on Instagram & Twitter: @BenderFitness

Let me know what you think about the workout and how you are feeling after this week’s workout schedule. Also, remember, you can adjust and add rest days to the week as you need. You should have 1-2 full rest days per week.

See you soon!
Melissa

PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. 

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.