Hi Everyone!
Today is an Upper Body Day! I have an Arm Workout posted below to help sculpt, shape and strengthen your arms. I mentioned in my Facebook Live post that I am behind in filming today. (Update: The new workout video is posted below!) It was a hectic day, and I was thrown off my schedule. We may get to film the workout tonight, but most likely it won’t happen until tomorrow. That means I have a throwback workout posted below. We have Maverick’s bedtime schedule down pat, but his daytime routine has been thrown off a bit since his doctor’s appointment earlier this week.
This post will be updated with the new workout. I will be switching my rest day from tomorrow to today. You can see the schedule below. Days 5 and 6 are going to be swapped for me, and the new full body workout will be up on Saturday.
Week 4 Workout Schedule:
- Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
- Interval Cardio Day
- Tighter Tummy Workout + Moderate Intensity Cardio
- Rest Day
- Arms & Upper Body + 30-Minutes of Easy Cardio
- Rest Day
- Full Body Workout + Easy Cardio
During my Facebook Live post I asked what you would like to learn more about. I am going to try and do a combination of video, and blog post answers on different topics each week. I have a book where I am keeping a list of topics that people have requested more information on.
Also, Sunday Run Day topics will be starting this week. Jesse is going to be addressing different running topics, techniques, running workouts, stretches, etc, each week. If you have specific questions for him let us know, and I will start a list of questions for him as well.
Enjoy today’s workout! I will update this post with the new one as soon as it’s up!
Melissa
PS I am on social media as @BenderFitness, and on Facebook as @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.*
1. Skier
2. Bent Over Reverse Fly
3. Bent Over Row-Right
4. Bent Over Row-Left
5. Bicep/Deltoid Squeeze
6. Lat Press/Pull
7. Reverse Curl
8. Tripod Press
9. Weighted Shoulder Rotation
10. Curl, Press & Drop
Repeat 1-3X and add 30 Minutes of Easy Cardio.
Equipment: 2 Dumbbells
Buy a Gymboss now. Set Your Timer: 30/50: 30 Seconds Cardio, 50 Seconds Max Reps
-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift
Repeat 1-3X
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| Lunge and Curl |
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| Reverse Lunge Fly |
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| Weighted Side Plank |
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| Row with Kick Back |