Hi Everyone!
Welcome to Day 19 of my 4-Week Workout Challenge! Good job on making it this far!!!! If you are just joining us, that’s okay too. Feel free to jump right in, or start at the beginning: Week 1 Workout Schedule.
I hope you’re feeling good and ready for today’s workout combo! Today I have two workout videos for you. The first video is focused on the lower body, and the second video will work your arms, back, core and legs. Both workouts are low impact and utilize dumbbells. If you don’t have dumbbells grab something from around the house to add weight, or do the exercises with body weight only.
The weights will increase the burn you get during the workout and help shape and strengthen your body. The only equipment you need: Dumbbells, Chair, and yoga mat.
I have two new workouts to film for you this weekend. One is a low impact weighted workout with jump rope cardio intervals, and the second is a HIIT Boot Camp. I’m looking forward to getting back in front of the camera this weekend to bring you some new workouts!!!
Enjoy this workout combo and let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50.
1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)
Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice
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| Squat |
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| Squatting Calf Raise: Part 1 |
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| Squatting Calf Raise: Part 2 |
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| Pretzel Lift |
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| Forward Fold Leg Raise |
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| Split Squat to Warrior: Part 1 |
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| Split Squat to Warrior: Part 2 |
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| Butt Lift Squat: Part 1 |
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| Butt Lift Squat: Part 2 (focus on keeping the back flat) |
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| Hydrant to Leg Extension: Part 1 |
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| Hydrant to Leg Extension: Part 2 |
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| Leg Series: Part 1 |
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| Leg Series: Part 2 |
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| Sit to Stand: Part 1 |
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| Sit to Stand: Part 2 |
Equipment: 2 Dumbbells, a Chair or bench.
- Bicep Curl-Right
- Bicep Curl-Left
- Chair Lift Leg Extension
- Shoulder Press
- Tricep Drop
- Row-Right
- Row-Left
- Leg Extension Abduction-Right
- Leg Extension Abduction-Left
- Sit to Stand
Repeat 1-4X
Bicep Curl: Part 1
Bicep Curl: Part 2
Chair Lift Leg Extension: Part 1
Chair Lift Leg Extension: Part 2
Shoulder Press: Part 1
Shoulder Press: Part 2
Tricep Drop: Part 1
Tricep Drop: Part 2
Row: Part 1
Row: Part 2
Leg Extension Abduction: Part 1
Leg Extension Abduction: Part 2
Sit to Stand: Part 1
Sit to Stand: Part 2
Did the lower body part as a burnout round from a heavy leg/glute day…excellent! Thank you, Melissa! I’ll do the arms/abs part tomorrow.
Hi Melissa….the workout videos for thighs,abs and calves have helped me a lot to gain tremendous strength in my lower body….I wish you good health and hope to meet you in person in future if i get a chance….Keep up the good work always as its helping a lot of individuals around the world and saving their money and time who could not spare time in the gym because of their hectic work schedules……SAM from…Hyderabad,India….
Great low impact workout. I definitely felt the burn in my quads and hips. thanks. loved it
Great workout for busy mom. Could do with my toddler running around me. He likes watching you too! Thank you!!!