Hi Everyone!
Today’s workout is all about the core! I have missed core workouts so much! It’s definitely an area of weakness for me right now. Being 6-weeks postpartum, it is definitely one of my main areas to work on! This is the first Core workout of our 6-week workout challenge, and the movements are going to progress each week.
If you have Diastasis Recti please do this core workout instead: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. The exercises in the video below are not safe for people suffering from Diastasis & can exacerbate the symptoms. If you don’t have Diastasis (or any other conditions that prevent you from doing core work), you are safe to go with the workout below!
My DietBet Challenge also starts today! For those of you looking for some extra motivation to lose weight (and a chance to earn money for losing weight!) it’s not to late to join: www.dietbet.com/BenderFitness. I am participating in the challenge, so we can do this together!
Week 1 Schedule:
- Lower Body Workout + 30-Minutes of Cardio
2. Core 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
I did one round of today’s workout, and paired it with a 3.5 mile interval walk/run while pushing my son in our running stroller. That stroller adds an extra challenge, especially on the uphill! Depending on your fitness level you can vary the type of cardio.
Cardio Options:
Go for 30-45 minutes total Cardio. Length of the interval is going to depend on your fitness level.
Intervals can range in length from 1 minute to 5 minutes-alternating easy pace with hard pace. This is based on your current fitness level. Select the level that is best for you.
Level 1: Regular Paced Walking with Speed Walking Intervals.
Level 2: Walking with Running Intervals.
Level 3: Easy Run Pace with Moderate to Hard Pace Running intervals.
Maverick ready for our Interval Walk/Run
Have fun with this program!!!! I can’t wait to get in shape with you! Also, if you still want to join my DietBet challenge, it isn’t too late! You can sign up here: www.dietbet.com/BenderFitness.
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1 He is posting Sneak Peek moves too, so be sure to follow him!
Click the link to get your own Gymboss Interval Timer!
Set your Interval Timer for 10 rounds of 30/50 seconds.
Equipment: Interval Timer & Yoga Mat
*30 Seconds of Cardio of Choice before Each Exercise*
- Push-up
- Sumo Twist-Right
- Sumo Twist-Left
- Slow Mountain Climber
- Plank with Transverse Ab Squeeze
- Reverse Plank
- Side Plank-Right
- Side Plank-Left
- Angel Abs
- Superman
Repeat 1-3X
Pair with 30-Minutes of Interval Cardio (High Intensity & Low Intensity)
Push-Up
Sumo Squat Twist
Sumo Squat Twist
Sumo Squat Twist
Sumo Squat Twist
Slow Mountain Climber
Plank
Reverse Plank
Side Plank
Side Plank
Angel Abs
Angel Abs
Angel Abs
Superman
Great to see you back sharing workouts! So far, they look amazing and it’s so cool how scalable they are.
Great core and cardio this morning! Thank you for pushing me through the cardio!
Thank you! Great workout today!!
Awesome workout!!!! Looking forward to this six weeks. You look amazing Melissa. Thank you for all your hard work.
Doing this after work today! This is going to be a great 6 weeks. Hope you and baby boy are doing well!!
So glad I go to join at the start of a new program….. I’m not recovering from a baby, but I’ve had a few months off from consistent working out…. so this is great.
You are back!!! Looking good Melissa, thank you for your workouts, really appreciate what you do. Love core workouts… Take care …Angela
so good to see you!!! We missed you so much!!! You look fabulous! Are you sure you had a baby! Sure doesn’t look like it!!!!
Yay! Congratulations, Melissa. Excited to join the new program a couple days late, starting Tuesday. I previewed the workout though. Looks fab. Gambit seems happy to be back on camera, too. 😉
Hi Melissa, what is a pregnancy safe variation for supermans? Thank you.
Get on all fours with your core engaged. Reach and lift right arm and left leg as you would in a superman and alternate. If that puts pressure on your core, substitute alternating Warrior III. 🙂
🙂 My brother is at the shore right now!
Hey there Melissa, question for ya… if I do 2 rounds of the workout, would that be as effective as adding 30min of cardio or would I need to do cardio separately. Whenever I do 2 rounds of your workouts I do one in the morning and one in the evening. I don’t enjoy walking or running so looking for an alternative. Thanks!
You can definitely do two rounds, especially on videos like this that have the cardio built in. It’s a great alternative, and you are more likely to stick to a program you enjoy. 🙂
OK, great to hear that I can do 2 rounds and skip the cardio. Will do! When I do 2 rounds of your workouts I can literally feel the changes in my body. Especially when I do one in the morning and one at night – that rest in between really really seems to work for me. Looking forward to completing the 6 weeks. By the way, when I saw “postpartum” I thought it would be easy-peasy mommy workouts. Nope! It’s just as challenging as any of your other workouts! Which is awesome! I’m 51 and I’ve become SOooo fit and firm thanks to your workouts. THANK YOU!! I appreciate you more than words can express!
Thank you!
You look great Melissa! Thank you for your dedication to fitness and motivating me to work harder every day!.
Is this challenge safe for me if I am 5 weeks pregnant?
As long as it’s okay with your doctor and you don’t have any other problems or limitations. 🙂 Here is some information about working out in the first trimester: What You Need to Know About Working Out in the First Trimester.
Here are some other Fit Pregnancy Workouts: Fit Pregnancy.
What are you doing for diet?
Hi Melissa,
Are we supposed to do 1 to 3 rounds of this workout and your other workouts? I only done one
Just 1-3 Rounds of this workout. 🙂 It’s fine to do just one round! Some people choose to repeat it for a higher intensity workout.
Completed this with your upper body workout – super tired now. Loving it!
Angela / http://www.BlushandPearls.com
Thank you so much for these free workouts. Just trying to get back into a better physical state and show my children a healthy lifestyle. I can’t say thanks enough!
Thank you so much for posting these! I’m new to exercising and 4mo pp. I’m having a really difficult time doing the side plank and angel abs, I can only stay up for about a second and once I fall from the position I can’t seem to get back up into it all the way at all. Is there a good modification that I can work up to it with?
These are great for the 16 year pp …ha ha! I had an injury (that comes with age) last year and just getting back to working out. I still need to be careful of my hip and lower back so these workouts seem great for me. And affordable!! Thanks so much!
You’re welcome! I also have several Low Impact workouts that you might enjoy with no jumping for your hip/back: https://www.benderfitness.com/category/low-impact