Hi Everyone!
Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.
In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!
Split Squat
I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness
Have fun!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump (or Squat Jump)
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)
Repeat 1-3X
Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.
*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.
-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)
Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice.
Great workouts today Melissa :))
Cardio and Bum ….d.o.n.e! Thanks!
Great workout for me inside a tiny hotel room in Tokyo. Used my carry on as a kettle bell. Thanks!
Love you!!!!!
Do you recommend having 2 rest days back to back?
I typically split my rest days, but you can schedule them back to back if that is what works best for you.
Thank you so much! I love your workouts!
I did rep workout 3 times for a time of 30 min. Then completed cardio portion listed for 1 round. I’m toast!
your killing me! AWESOME WORKOUT.