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:
