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Hi Everyone!

Are you ready for today’s workout? It’s a 20-Minute per round HIIT workout. This one will give you a great cardio burn, while simultaneously shaping and strengthening your muscles. Grab a pair of dumbbells and get ready to sweat!

As you go through this workout remember to push yourself to get in your maximum number of repetitions. HIIT is great because it can be adjusted for all levels, but you get out what you put in. If you need to rest during any interval that’s okay, but get back into it as quickly as you can.

Today’s workout is a throwback. It’s actually Day 6 from my Original 30-Day Workout Challenge. If you haven’t checked out the challenge yet you should!

My new workout challenge, with BRAND NEW workout videos will be starting on Sunday August 21st. My DietBet Weight Loss Challenge starts on Monday August 22nd & you can sign up here: www.dietbet.com/BenderFitness.

Have fun with today’s workout! I have my follow up appointment with the GI doctor today (which I have had to prep for with a liquid diet-yuck!), and I am hoping he gives me the all clear. I am feeling so much better than I did last week! It feels so amazing to be well again after being in the hospital. Never, ever take your health for granted. It’s one of the most precious gifts that you have, and exercise & wellness help to protect that gift.

See you soon,
Melissa

PS You can find me on Instagram, Pinterest, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

Repeat 1-3X