Good Morning everyone!
I hope that you are ready for a fun, but challenging workout combination! The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.
The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!
When selecting a weight you want to pick and amount of weight that is challenging for you. If you can easily do 20-reps with your weight of choice, it’s time to increase the amount of resistance you are using. The last few reps of your exercise should be challenging, but you should still be able to maintain form. Lower Reps with higher amounts of weight are best for building strength, as you get to higher reps you are working on both strength and endurance.
I hope you all enjoy today’s workout combo! Time to work up a sweat!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
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
Optional: Pair with 30-Minutes Cardio of Choice
Reps: 10-20
Intervals: 10/50 seconds
Weights:
1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter
Cardio HIIT:
1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump
Body Weight:
1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups
*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.
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
I have a question, and possibly an idea for a new video. One of the things I struggle with is what I think is a flexibility issue. During the Chair Lift Leg Extension in today’s second video I could not for the life of me bring my legs out to the same 90 degree angle that you can. I also noticed yesterday during the pistol squats that I cannot keep my heel on the ground. The latter I’m sure is a flexibility issue, but what do you think? And how do I fix these? I loved how you did the progression into pull-ups a while back and I’d love to see more of that for other difficult exercises. I know you give alternatives for the two exercises I mentioned, but I feel like my strength is there so what else could I do? Hope this makes sense 😉
Good workout!
That is a kick-ass workout! Thanks, Melissa! Am I a total loser if I have to rest between sessions, or do you have to go straight from weights to cardio to body weight with no break?
You’re not ever a loser when you’re putting in the work! You can take a rest in between. 🙂
Good luck, Melissa and Jesse! Baby Bender is going to be a lucky little guy with you as parents!!