Hi Everyone!
Today’s workout combo is focused on sculpting your core & your lower body. This routine combines two short workouts. The first workout is body weight only. The second workout I used dumbbells and a chair or bench. You can modify and do the workout with weights, but I recommend using them if they are available to you.
Both workouts combine some fantastic movement patterns to really engage your muscles from every angle. Each set of muscles in your core, glutes and legs, is responsible for a different movement pattern. By using full range of motion in multiple planes of movement we are maximizing the muscle recruitment & creating balanced strength in our bodies.
I also posted my #MarchMovement #BenderFitnessChallenge move at the bottom of this post. I am posting a daily bonus exercise challenge move every day this month on my Instagram page: @BenderFitness
For my workout yesterday I got in another run. The weather is starting to warm up and I needed to get outside.
23 Weeks and 5 Days Pregnant. 5 Mile Run. Moving more slowly, but feeling great during my runs.
Jesse and I have a few new workouts planned to film for you this week. I won’t be doing today’s core workout due to my baby bump, but I will be doing the 10-Minute Booty Sculpt when I get home from work tonight. The weather should be in the 70s (Fahrenheit) today, so I will also get out for a run or walk.
I hope you enjoy today’s workout!
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.
1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)
Repeat 1-3X
Intervals: 10 Rounds of 10/50.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
- Squat
- Side Step-Up: Right
- Side Step-Up: Left
- Warrior Deadlift: Right
- Warrior Deadlift: Left
- Curtsy Lunge: Right
- Curtsy Lunge: Left
- Low Jack
- Lunge Lift: Right
- Lunge Lift: Left
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice
Today’s #BenderFitnessChallenge Move: