No Equipment: Full Body Workout: 20 Minutes HIIT Per Round

Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes Per Round, and will work your entire body. You don’t need any equipment. Push yourself to get in the maximum number of repetitions during each interval. Even during High Knees, push yourself. Toward the end of the workout I give the 5-second push countdown at the end of High Knees to encourage a little bit more oomph!

The more you put in, the more you will get out of the workout. I did this workout on Tuesday 2X through with my Boot Camp Class. I also posted today’s challenge move on my Instagram: @BenderFitness. I also included the video below, so scroll down past the workout breakdown and photos for today’s challenge move.

I am currently 23-Weeks Pregnant and I feel like my belly is getting bigger and rounder every day! Baby Bender is super active, and kicks/flips all the time. Some people have expressed concern for my workouts, but I self monitor throughout every exercise, and will modify as necessary. My doctor’s (with my practice I have 5 of them) are all aware of my workouts, and continue to approve and encourage me to continue my exercise program and running.

One exercise that a lot of women begin to have trouble with as their pregnancy progresses is Burpees. I purposefully slow way down on my burpees to ensure that I am maintaining core engage and good form. I filmed a quick Burpee Modification clip that is good for anyone (pregnant or otherwise) that is struggling with Burpees.

 

Burpee Modification: stand a few feet away from the wall. Complete a push-up, keeping your body in a straight line and bending the elbows. Press back to standing. Squat and jump (or stand and squeeze the glutes). Return to squat and repeat. This is a great modification if you are building to a Burpee or if you are pregnant and it becomes to difficult to keep proper form during Burpees. Today’s full length workout will be up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #burpees #burpeemodification #workout #workouttime #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 2:56pm PST

I hope you all enjoy the workout today! It felt great to get back on camera and share a new workout with you all!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

1. Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees

Repeat 1-3X

 

#BenderFitnessChallenge Move of the Day: Pendulum Squat Hop. Stand with your feet together. Squat down. With your knee facing forward (not toward the ceiling!) lift your leg to the side. Return to starting position and repeat on the other side. That’s one rep. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Filming a new 20-Minute Per Round Boot Workout: www.BenderFitness.com #benderfitness #challenge #workout #fitness #fitlifestyle #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 7:59am PST