Hi Everyone!
Today’s workout is all about the Core. This exercise routine will work your midsection from every angle, to maximize strengthening and core stability. This will help you achieve noticeable results, because you are using all of the muscles of your midsection.
To achieve the best results with this workout I recommend pairing it with 30-Minutes of Moderate Intensity Cardio. That means that during your cardio you could go harder if you had to, but you are glad that you don’t need to.
Week 4 Workout Schedule:
- Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
- Interval Cardio Day
- Core Sculpt + Moderate Intensity Cardio
- Rest Day
- Arms & Upper Body + 30-Minutes of Easy Cardio
- Rest Day
- Full Body Workout + Easy Cardio
Sadly, I missed my cardio when I filmed this workout. We have been trying out using two cameras while filming, so that you can have two different camera angles to see moves from. It worked great, except that my video editing program kept freezing while I was trying to edit! I decided to just post the normal realtime video so I don’t have to keep you all waiting for today’s workout. I am going to try out some new editing programs to see if I can get the hang of integrating multiple camera angles. I’m learning as I go and teaching myself, so if you have any recommendations or techniques to make editing easier let me know in the comments below.
I am really trying to focus on improving the videos, and user experience here at BenderFitness. Let me know what would help you!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1 and he posts different sneak peek workout moves so be sure to follow him too!
Buy a Gymboss now. Set your interval timer for 15 Rounds of 10/50.
1. Quadruped Supergirl-Right
2. Quadruped Supergirl-Left
3. Leg Circles-Right
4. Leg Circles-Left
5. Quadruped Oblique Kicks-Right
6. Quadruped Oblique Kicks-Left
7. Down Dog Reach
8. Side Plank Knee Rotation-Right
9. Side Plank Knee Rotation-Left
10. Prone Windshield Wiper-Right
11. Prone Windshield Wiper-Left
12. Leg Scissors
13. Side Scissors
14. Frog Kick Back-Right
15. Frog Kick Back-Left
You hard work and dedication are greatly appreciated! Thank you!
Melissa, I hope you haven’t commented on this before and I missed it! I, too, am breastfeeding (four month old), and despite my best efforts, I haven’t dropped a single pound since about 2 weeks postpartum. I eat well, exercised with you throughout the entire pregnancy and after. Yes, I am ravenous due to beastfeeding, but I stick (mostly) with non processed, small meals throughout the day to keep me full and keep my calorie count where it needs to be. Is there any evidence to suggest the weight simply won’t budge until AFTER baby is weened? I experienced this with my other two children as well (also breastfed). I found that when the baby was weened, the weight started to come off…but during breastfeeding, it just wasn’t happening……….. I hear so much about breastfeeding “making the weight melt off.” Not so with me!!
There is definitely evidence to support that! For some women the weight does come off immediately with breast feeding. However, while you are breast feeing you have different estrogen and other hormone levels. Weight and hormones have a strong connection, and these changes can make it very difficult to lose weight. That’s also why many women who lose weight while breast feeding find it hard to lose the last 5-10 pounds until the baby is weaned.
Although it’s frustrating from a weight stand point you already know that your body responds well to further weight loss once you wean. 🙂 You will get there, just give it time!
You’re tremendous! Just my two cents, but I feel like I’m getting a good enough view of your form to make sure I’m doing the exercises correctly. I think the production quality of your videos is excellent. And I love the lighting and wall color. Babies, cats, and cute clothes are always motivating too. 🙂
Ok, since you asked, it would improve my experience if during the 10-sec break you posted a mini-video in the corner of the next move. I always miss the beginning of my 50-sec of action since I have to watch you to see what the move is.
Or, you could just skip your break (!) and tell us to Rest, but demonstrate the next move during your break! Then just make sure to tell us when it’s time to go!
Thank you for all the efforts you make! We’re happy with whatever you can provide!
Melissa,
I’ve been following your blog and doing your workouts for close to 3 years now. This is the first time I’ve felt the need to comment, but wanted to emphasize how grateful we are for your blog and hundreds of free workouts. I told my sister about you a couple years ago and she follows you, too. We text each other every day with what Bender Fitness workouts we did that day. We really enjoy your encouragement and dedication and Jesse’s amazing energy. Keep up the great work.
Kristen, Thank you so much! That means so much to me. 🙂 Hearing that what we do helps people makes us love being able to do this even more.
Hi Melissa! For the 30 minutes of cardio option after one round of the workout, can we do two rounds of the workout and 15 minutes of cardio if we feel the need to do that? Core is an area I really want to hit, so I was curious. Thanks for all you do! Love your Live Feeds and getting to see Mr. Maverick! 🙂
Hi Brandy 🙂
You can absolutely do that! It’s a great option, and you will definitely get in a good workout that way.
I have been enjoying the Live Feeds a lot! Thanks for tuning in!
Thank you, thank you for your workouts! I love having a workout plan to follow. When I’m not training for half marathons sometimes I can feel lost so it’s so nice to have a plan like this six week one. I am wanting to improve my 5K time while not training for any long distance races so I appreciate that this workout program includes the cardio in addition to the workouts.
I like the idea of having a mini screen that shows the next move during the 10 second break. That’s so great that you are self taught in all of the video editing skills. You are doing awesome! I think the quality is great.