Hi Everyone!
It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.
One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.
As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.
It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.
I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!
Have fun!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness
Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.
*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.
10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose
If you think you don’t have time now to film, just wait until baby comes! LOL 🙂
Melissa do you know anyone that does craniosacral or polarity work? That can be very helpful. I hope you feel better soon. Thank you for constantly being there for all of us, keeping us going.