HI Everyone!
It’s workout time again! Today’s workout will take 18-Minutes Per Round, or you can do the version with built in warm-up and cool down. I posted the video below with two different formats. You can go through the 30-minute video 1-2X, or repeat the 18-Minute video with your own warm-up and cool down. The choice is yours! Do whatever will fit into your schedule.
It has been a real struggle for me this week to get in my workouts. Maverick is crawling like a pro, had his two bottom teeth pop through, and has been on a mini-nap strike (he is taking them, but not for long!) He is also teaching me how thorough baby proofing must be. He has an uncanny ability to instantly identify anything non-baby proofed and head right for it.
I haven’t been getting in my full length workouts, so I am doing quick exercises throughout the day to stay active. The other day I did: Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2. I repeated that sequence twice.
Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2.
Sometimes I do squats while I brush my teeth. Sometimes it’s all about fitting in what you can, when you can. Some exercise is always better than no exercise. I have a plan for filming this weekend so that there will be new workouts for the upcoming week. I hope you enjoy this one in the mean time!
This routine includes a lot of my favorite exercises for shaping and sculpting your booty from all angles. Let me know how you do!
Have fun!
Melissa, Jesse & Maverick
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
30-Minute Workout with Warm-Up & Cool Down:
Warm Up: –Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55
- Forward Kick-Right
- Forward Kick-Left
- Frog Hop
- Knee Swing Kick-Right
- Knee Swing Kick-Left
Workout: Interval Timer Set for 18 Rounds of 10/50
- Squat
- Leg Abduction-Right
- Leg Abduction-Left
- Warrior Deadlift-Right
- Warrior Deadlift-Left
- Plie Squat
- Chair Squat
- Single Leg Squat-Alternating
- Side Lunge Switch
- Romanian Deadlift
- Quadruped Heel Press-Right
- Quadruped Heel Press-Left
- Quadruped Knee to Elbow-Right
- Quadruped Knee to Elbow-Left
- Quadruped Rainbow Tap-Right
- Quadruped Rainbow Tap-Left
- Leg Series-Right
- Leg Series-Left
Cool Down: Interval Timer Set for 5 Rounds of 5/55
- Shoulder Stretch Squat
- Deep Squat with Elbow Press
- Runner’s Lunge-Right
- Runner’s Lunge-Left
- Seated Forward Fold
Repeat 1-3X
18-Minute Workout:
Hi melissa how r u ? I like u verrrrry much .my qustion is that i have c-section so i can start ur postpartum & beyond 6 week challenge .my c-section is 6th months now plz plz rep me
I enjoyed the break from intense cardio today! I did one round including warm up and cool down plus the 20 reps of down dog to knee to elbow, lunge jumps and burpees you mentioned you did yesterday.
Thank you for keeping me motivated!
Looking forward to nicer weather here so I can get outside and go on hikes with my big puppies!
Love your workouts! Especially the leg and butt ones. Thank you so much for keeping the workouts free. Also, I love the new workouts you do with a warm up and cool down in one. Keep up the great work. 🙂
Hi Bender Family,
lt was a hard workout for me today. The dumbels made all the workout really challenging.
l did it 2 times and l apreciated very much the warm-up and the cool-down.
Thank you so much and see you tomorow.
You are so positive, but at the same time realistic. You set a great example of doing your best, but being able to go with the flow. I love following your blog and all your workouts. Thank you for doing what you do.
More warm ups and cool downs please! Just love all your workouts but I get lazy when it comes to warming up or stretching and cooling down at the end. But if I see it written down it just reminds me that it’s very important to do so lol I know I know but thank you again for all you do and providing us with free workouts and challenges EVERYDAY! Very much appreciated 🙂
thank you Melissa! I really needed a slower cardio today and nice stretch today, and this was perfect! training for my 1st Spartan!!
Needed this today!
I didn’t one round of this yesterday followed by a 3 mile le run. Held an 8:18 mile pace which was great since I haven’t been able to get much under 9:00.
At what point should a pregnant woman stop doing the leg series since you have to lie flat on you back? I don’t have an exercise ball yet, but am planning to get one soon. Thanks!
Many doctors recommend stopping exercises where you lie on your back after the first trimester. I would check with your doctor to be sure.
If lying on your back causes any dizziness it’s definitely best not to do it anymore. My doctor was fine with me doing some exercises on my back, as long as it wasn’t for an extended time period, because I had no symptoms or discomfort, but everyone is different. I hope that helps!
Great burn, loved the warm up and cool down. Thanks Benders!