Hi Everyone!
Today’s workout is a Full Body Bender Boot Camp Workout. Jesse and I are teaching our group Boot Camp class tonight, so it’s only fitting that I share a Boot Camp Workout with you all. Our Boot Camp class is 60-Minutes, so if you want to get in the same amount of work/sweat that we will tonight go for 3-Rounds, plus do a warm-up and cool down.
For your warm-up use dynamic movements: jogging, leg swings, jump rope, etc, to get your heart rate elevated and your blood flowing. Do 5-10 minutes at a comfortable pace to get your body ready to work hard.
For the cool-down do some gentle jumping jacks, or marching in place to let your heart rate come back down. When you heart rate has slowed do some gentle stretching to make sure you are keeping your muscles supple and flexible to prevent injury.
I hope you all have fun with today’s workout!
Melissa
PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
or
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
*Warm Up Before Starting!
1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee
Repeat 1-3X
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| Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep. |
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| Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout. |
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| Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep. |
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| Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise. |
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| One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. |
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| One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side. |
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| Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side. |
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| Burpee: When jumping push up through the heels to spring toward the ceiling. |
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| Burpee: Jump up and reach as high as you can each and every time. |
That was brutal! I couldn’t keep up! Love your workouts and have been doing them for over a year. I really appreciate them. It’s great that there are so many to choose from and that they are free. You’re awesome! Thanks!
Great workout, thanks!
Three sweaty rounds complete!! Thanks Melissa, gotta love burpees!
Just finished the 1st day of the 30 day challenge, it was awesome, some of them I couldn’t do the full reps but would take a small break & get back after it. Thank You so much by the end sweat was pouring great work out looking forward to tomorrows work out!!!!
Dee
Hi, Melissa! love the bootcamp! I completed 4 rounds, the first three I used a four pound vest. Wow! Could only get about 5 burpees per interval, but sweating like mad! I look forward to your workouts every day. Thanks.
The weighted vest is a great addition to amp up the intensity! Great job!
I can’t ask for a better workout buddy.