Hi Everyone,
Welcome to today’s workout! This is one of my favorite throwback workouts. The reason I like it so much is because it is broken up into 5-minute increments. You will work your entire body, but you can hit pause and grab a drink between rounds. Sometimes those quick breaks, really allow us to push ourselves a little bit harder during each workout segment.
This workout does start out with the cardio blast portion of the workout, so be sure to do a warm-up before starting. Warming up will help protect your body from injury, but it also helps you maximize the efficiency of your workout. Once your body, muscles, and lungs, are warmed up you can work at a more intense level, so you burn more from the get-go. It also won’t be quite a shock to the system to go from zero to cardio blast if you get in your warm-up first.
I posted a 5-Minute Warm-Up video below. Try it out before your workout and let me know if you think it made a difference. Maverick was so tiny when I filmed that warm-up video! I love seeing how itty bitty he used to be. It’s mind boggling how quickly children grow. The amount of perseverance they have as they try things over and over again is amazing. It’s a lesson we can all apply to our lives.
How did he get so big? 16-months & making faces for the camera.
Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!
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
5-Minute Warm-Up Video:
The Workout:
10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes
Round 1: Cardio Blast
1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees
Round 2: Sculpted Arms, Shoulders and Back
1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up
Round 3: Toned Glutes and Legs
1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee
Round 4: Tighter Core
1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack
*Be Sure to Cool Down
Repeat Workout 1-3X