Hi Everyone!
I have two workout videos for you below. The first workout is a Low Impact Lower Body workout, and the second workout is a full body workout.
I posted the video link for the Lower Body workout on my Facebook page yesterday. We had a power outage and I wasn’t able to get on my website to update the daily workout. So, if you didn’t get this one done yet you have two workout options below!
I used a resistance band for the first workout video, but you can also do the exercises without the band. You can modify the workouts to fit your own challenge level. For example, you can add a weighted vest to increase resistance and make your workout harder. You can change jumping moves to a low impact variation of the same exercise. The most important thing is to make the exercises suit your needs.
Exercise should make you stronger and healthier. Push yourself, but not to the point of injury. It’s important to learn to recognize the difference between a good burn, and workout pain.
As always, push yourself, focus on form and have fun with today’s workout! Don’t be afraid to go outside of your comfort zone and try new things. You can pair the workouts or split them up. I will be working on new workouts this weekend, as well as my 9-month postpartum workout/health update. I saw a lot of great questions on my Instagram and Facebook post. I will try to answer as many of them as possible in my update. If you have questions about my Postpartum fitness journey post them below. I am compiling a list before I work on my post this weekend.
I hope you enjoy today’s workout! Let me know what you think!
Melissa
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.
Table Top Calf Raise
Leg Adduction: Part 1
Leg Adduction: Part 2
Leg Series: Part 1
Leg Series: Part 2
Leg Series: Part 3
Inner Thigh Squeeze
Wall Toe Touch Abduction: Part 1
Wall Toe Touch Abduction: Part 2
Wall Toe Touch Abduction: Part 3
Wall Glute Bridge Step Out: Part 1
Wall Glute Bridge Step Out: Part 2
Wall Glute Bridge Step Out: Part 3
Prone Dancer Stretch: Part 1
Prone Dancer Stretch: Part 2
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
- Table Calf Raise-Right
- Table Calf Raise-Left
- Raised Leg Adduction-Right
- Raised Leg Adduction-Left
- Leg Series-Right
- Leg Series-Left
- Inner Thigh Squeeze-Right
- Inner Thigh Squeeze-Left
- Wall Toe Touch Abduction-Right
- Wall Toe Touch-Abduction-Left
- Wall Glute Bridge Step Out-Right
- Wall Glute Bridge Step Out-Left
- Prone Dancer Stretch-Right
- Prone Dancer Stretch-Left
Repeat 1-3X
Equipment: Buy a Gymboss now. Interval Timer set for 10 rounds of 10/50.
1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump
Repeat 1-3X
*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.