Hi Everyone!
It’s workout time! It has been a crazy week here, so I really needed this workout today. One round only takes 10-minutes, but in that time I was able to really work up a great sweat and feel the burn. I paired this routine with a 3.1 mile walking/running interval workout.
The Workout: Today’s workout utilizes a dumbbell. You can grab two dumbbells if you are ready to add more resistance. This is a Total Body Workout and utilizes compound exercises to help us get the most benefit from the workout in the least amount of time. Focus on maintaining good form throughout the routine.
My Run: As I mentioned above, I did one round of today’s workout and paired it with a run/walk. My run was broken down into half mile intervals. I alternated half a mile of running at a challenging pace with half a mile of speed walking.
Post-Workout Sweat.
On a scale of 0-10 I would put the running intensity at an 8/10. It was difficult, I was breathing hard, but in a controlled manner. The intensity was high enough that I wanted to stop running, but I was able to keep going until I was done with my interval. I did my run around my neighborhood, so it included plenty of hills. If you decide to try this run you can do it anywhere, but it would definitely be easier on a track (2 laps around a standard track is a half mile). I posted a quick video on my Facebook page, talking about my run and the benefits of training your body and mind.
#BFFitFall Challenge: I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website. Let me know in the comments if you like the challenge, and if you would like to see another challenge next month.
Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts. I highly recommend doing a check in post or using a tracking system for your workouts. It really helps you to remain accountable. Research shows that working out with a friend, even virtually, helps people stick to their workout routines.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
Set Your Interval Timer: 10 Rounds of 15/50.
1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press
Repeat 1-3X
Love them all and I find all of them challenging! Thank you
thank you Melissa
You are amaizing and I enjoy so much your workouts, I’m really feeling strong thank’s to you!
I would LOVE to see another challenge next month. Your workouts are especially for busy people. I love that about your fitness challenges. Keep em coming girl!
Great workout!! loved the mix of exercises and the speed. Thank you for a great sweat in just one round!!`
Great workout Melissa! Love the weights. I injured my wrist several weeks ago S o I can’t plank or push up. This was perfect. By the way, Your arms are looking so toned! You’re the best! Thanks always..
Really enjoyed this workout!! Thank you, Melissa!!
LOVE this workout! Quick and effective! I love hand weight workouts…would love more of these to get sweet arms and shoulders like yours! 😉