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Hi Everyone!

Today’s workout is all about the core! I am jealous of today’s workout. I can’t wait until I get back to a normal, full core workout without any modifications! Being that I’m 23-Weeks Pregnant today it will still be a while before I am back to some of these moves. Tonight I will be teaching a 60-minute group yoga class, so that will be my workout for the day.

This routine is a 10 Minute Interval Core Workout. When I filmed this workout, by the end of this one my abs were burning! I love core workouts, and this one was no exception. It’s quick, but it can be repeated or combined with a quick interval cardio workout like the Cardio 15 Minute High Intensity Workout, 8 Minute Cardio Fat Stripper or a Treadmill Workout.

Today is Day 3 of my March Movement Challenge. Each day I am posting a different challenge workout move on my Instagram: @BenderFitness

#BenderFitnessChallenge Day 3. Today’s move: Plie Pulse with Heel Lift. Start with feet in a wide leg squat with toes pointed out. As you lower into a squat keep the core engaged, rib cage neutral and tuck the tail bone. Keep the knees pressing open. Lower, pulse, stay low and lift onto the toes. To return to standing position, squeeze the inner thighs toward each other and keep the glutes squeezing throughout the movement. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. www.BenderFitness.com Are you in for the #MarchMovement Challenge? #benderfitness #BFWorkout #lowerbody #homeworkout #23weekspregnant #fitpregnancy

A video posted by Melissa Bender (@benderfitness) on Mar 3, 2016 at 3:10am PST

You can do today’s challenge move in addition to the workout.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Repeat the exercise 1-3X today. If you are taking part in the challenge and want to share your progress with me use the hashtag: #BenderFitnessChallenge or just tag me & Jesse in your videos. Jesse’s Instagram is: @BenderCrosby1

I hope you enjoy today’s workout! I also hope my abs return to this shape after I have Baby Bender! That workout series will be coming your way once I am cleared for exercise after giving birth.

Work those abs for me!
Melissa

Max Reps during each 50 second interval, 10 seconds of rest
(Beginners may shorten working interval to 30 seconds, Intermediate: 40 seconds)

1. Spiderman Pushup
2. Bicycle
3. Crunch Tap
4. Side Plank Hip Lift with Elbow (right)
5. Side Plank Hip Lift with Elbow (left)
6. Leg/Hip Lift
7. Windshield Wiper Plank
8. Temple Tap Abs
9. V-Up
10. Plank Crunch

Repeat 1-4X

Optional: Pair with 20-30 Minutes Cardio of Choice

V-Up

Plank Crunch