Hi Everyone!
It’s Day 6 of my 6-Week Workout Challenge! I have a great full body workout for you today! Each round will take 20-Minutes to complete. I paired this workout with a 3.1 Mile Walk outside with my son, sister, niece and nephew. I love going on family walks. It’s a great time to talk & enjoy each other’s company while getting in some exercise.
At the start of the video I demonstrate some variations for anyone who is not ready for high impact/plyometric movements. Listen to your body. If you just had a baby you might be experiencing some pelvic floor weakness-if that is the case do the low impact variations. You will still get in a great workout.
We had some technical difficulties, so the video below was my second round of the workout. We filmed the first round, but got an error message and found that the video didn’t save. Luckily Maverick was content (after a between rounds feeding) and we were able to film the video without any problems. I definitely felt the second round! It felt good to repeat the workout though. I am feeling stronger every day.
I can’t believe Maverick is already 7-weeks old. Time is flying! I took a picture the other day after I was jump roping, because he thought it was hilarious!
Maverick thinks it’s funny when I jump rope!
Here is the schedule so far this week:
Week 1 Workouts:
1. Lower Body Workout + 30-Minutes of Cardio
2. Core Sculpt Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day
Today is also Day 5 of my DietBet challenge. If you are joining me for the weight loss challenge I want to hear how you are doing, and feeling. If you wanted to join the challenge, but haven’t yet, you can sign up until Monday September 5th. That said, if you want to do it I recommend signing up as early as possible so you have more time to achieve your goal (and win money for hitting your goal!) If you still want to check it out you can do that here: www.dietbet.com/BenderFitness.
We hope you enjoy today’s workout!
Melissa, Jesse & Maverick
He’s too cute. I just had to share this picture. <3 #ProudMama
Click the link to get your own Gymboss Interval Timer!
Set your Interval Timer for 15 rounds of 30/50 seconds.
- Burpee
- Spiderman Plank
- Lunge Kick-Right
- Lunge Kick-Left
- Mountain Climbers
- X-Jump
- Table Kick-Right
- Table Kick-Left
- Frogger
- Russian Kicks
- Lunge Jump
- Reverse Plank Leg Lift
- Pendulum Squat-Right
- Pendulum Squat-Left
- Jump Squat
Repeat 1-3X
Pair with a Walk or other Gentle Cardio of Choice.
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Modification: Squeeze on Tip Toes
Spiderman Plank
Lunge Kick: Part 1
Lunge Kick: Part 2
Mountain Climbers: Part 1
Mountain Climbers: Part 2
X-Jump: Part 1
X-Jump: Part 2 Modificaiton
X-Jump: Part 2
Frogger: Part 1
Frogger: Part 2 (Modification)
Frogger: Part 2
Table Kick: Part 1
Table Kick: Part 2
Russian Kicks: Part 1
Russian Kicks: Part 2
Lunge Jump
or
Lunge Squeeze Alternating (Modification)
Reverse Plank Leg Lift
Pendulum Squat
Squat Jump: Part 1
Squat Jump: Part 2
Hi Melissa, really enjoying the workouts and huge congratulations on becoming a mother! Would you mind posting some dietary guidelines for weightloss please? Calories/ how many meals per day etc? Thanks!
It’s different for everyone. I wish it was easier to pinpoint an exact number! Typically you want to keep your calories as high as you can, while still achieving your goals. For some people to lose weight that’s 1800, for others it’s 1600 or even 2000. It’s based on height, weight, body composition and level of activity.
An easy calculation is your body weight X 10 to see how much you burn without doing anything. Add about 300 for general activity. That is the minimum you should eat. So for a 130 pound person that would be around 1600 calories per day base. Exercise will increase the burn.
Dripping.in.sweat! Loved it!
Dripping in sweat!!! Great workout! Thank you for going through another round for us, we appreciate your dedication. You’re truly amazing. 🙂
Do I do 30 seconds cardio and 50 seconds exercise for this like the other workouts this week? Thanks!!
Yes you do. 🙂
Great workout! A big fan of the PGH love!
Awesome workout!! I am drenched in sweat!! Don’t think I can repeat it today cause it kicked my butt!! Thank you!!!!
Hello Benders and workout buddies! This workout was really tough for me. During the first round I felt awful and I felt like there was no way I would make it, but then I finished round 1 and completed a second round. Thanks for the great workout!
P.s. I loved the zoom in on Gambit at the end.
Wow what a great workout! Today is my last workout for the 10 week boot camp works I have been doing with you. Now I can continue with your new diet bet 6 week challenge.
starting late but keeping strong!!!
Started on 30th Sept. Today is my day 6 and the most challenging. I think I would gladly take that rest tomorrow. Thank you very much for your encouragement.
You’re welcome! Enjoy your rest day! 🙂
Just completed your first week of these workouts at 6 weeks postpartum with my third and I feel great! I’ve been doing your workouts since I had my first and she just turned 5 yesterday. Thank you!!!
I love that you have pictures now!! I can’t always watch the full video so this helps a lot!
Hi melissa how r u ? I like u verrrrry much .my qustion is that i have c-section so i can start ur 6 week challenge .my c-section is 6th months now plz plz rep me