Hi Everyone!
I have two workouts for you today. Today we are focusing on Core and Lower Body. You can choose to pair the workouts together, or you can do them separately.
Core Workout: The first workout only takes 5-Minutes Per Round. It is a quick challenging routine that will work your core muscles from every angle. You don’t need any equipment, and you can repeat it up to 5X. Note: You do not have to repeat it 5X. I will be going through this 2X today. You can decide how many times you want to go through it based on how you feel, and if you are pairing it with any other workouts.
Lower Body Workout: The second workout only takes 10-Minutes Per Round and is focused on the lower body. You can use dumbbells or a barbell. If you don’t have equipment you can grab a water jug or something around the house to use for added resistance. You can also choose to do the exercises with body weight only. Challenge yourself to focus on great form during each exercise. Form really does make a difference. Improper form typically results in incorrect muscle activation. For the best results, you want to utilize the targeted muscles.
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Recently I have written about my recovery from IT Band Syndrome. I need to focus on re-strengthening my lower body, while also focusing on flexibility. I like today’s workout combination because a strong core will help maintain hip alignment and posture. This in turn will assist with more effective lower body workouts.
When I am back to running I am going to focus on re-building my speed. I haven’t done a 5K race in a long time. I was training for a faster 5K when I found out I was pregnant, and I had to ease back on workout intensity. Maverick is now 10-Months old, and already crawls at supersonic speeds so I am going to need to up the workout ante just to keep up with him. I have a feeling he is going to be walking and running before I know it.
I hope you enjoy today’s workout combination. I love seeing your feedback. I have received so many wonderful comments and success stories from people who have used my workouts. I can’t express how much it means to me to hear from you.
Thank you for working out with me! Have fun with today’s workout! Let me know how you feel and 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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Set Your Interval Timer for 5 Rounds of 10/50.
- Push-up Reach Through (Alternating)
- Angel Abs
- Heel Tap Abs
- Superman Push-ups
- Temple Tap Abs
Repeat 1-5X
Intervals: 10 Rounds of 10/50
Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
- Squat to Lunge
- Pendulum Squat-Right
- Pendulum Squat-Left
- Warrior Deadlift-Right
- Warrior Deadlift-Left
- Squat & Press
- Plie Squat with Tricep
- Lunge & Curl-Alternating
- Warrior Split Squat-Right
- Warrior Split Squat-Left
Repeat 1-3X
Great workout!!! Thank you!!
Did a 6 mile run and followed it with 2 rounds of the core workout. My legs are too fried to tackle the leg workout today
Awesome combo! Also, good job listening to your body. <3 It's so important to be able to modify based on what you need each day.
Great quick abs. thanks. perfect for after a long run!. thanks
the weighted leg workout one of my favorites!!! great one!!!
<3 I'm glad you liked it!
One of my favorites too. It helps strengthen my legs in isolation, whereas running seems to be less helpful with this goal. Of course, running is helpful for many other things!
I am dripping with sweat! I love these isolated workouts… it’s so interesting that despite it not being high intensity the slow and controlled workouts still make me work hard. Thanks Team Bender
It really is! That’s why I love mixing up the challenge. Sometimes the exercises I think will be easier are the ones that challenge me the most.