20-Minute Workout for Core, Arms and Legs

 

Hi Everyone!

It’s workout time! Today’s workout is a Total Body Routine, and it will take 20-Minutes per round. You don’t need any equipment for this routine. Jesse uses a bench for dips, but he also demonstrates a floor version for anyone who doesn’t have equipment.

This routine starts with a workout tutorial. The full length/real time workout begins at 10:33. I hope you all enjoy working out with Jesse. He crack’s me up, and I have the hardest time keeping a straight face behind the camera. If you hear stifled laughter from behind the screen that’s me.

I woke up with a sore ankle, and going up/down stairs is painful. I am resting, and icing my ankle. I didn’t injure it, or change my training in any way. I’m not sure what happened, but I will add some gentle stretching to help my ankle heal quickly. I’m happy that Jesse was willing to get in front of the camera to film today’s workout. Let us know what you think. Did you like working out with Jesse? I love his energy, and humor. It makes the workout move more quickly.

Nutrition: I need to increase my focus on nutrition. I have been focusing on staying hydrated, and it has really helped with my energy. I find it easiest to make healthy food choices when I meal prep, so I would like to get back into that routine. It also helps me to prevent wasting food. I’m not a fan of fad diets, or super restrictive nutrition programs. I stick to making primarily healthy food choices, with room for indulgences. I try to eat as many whole foods (non-processed) as possible, and focus on eating a variety of fresh, colorful vegetables.

Tis the season for Farmer’s Markets. I am going to make more time to go out and buy fresh, local vegetables.

Have fun with today’s routine!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

15 Rounds: 30 Seconds of Cardio, 50 Seconds Max Reps.
*Always consult a doctor before starting a new exercise program.*

1. Wood Chopper-Right
2. Wood Chopper-Left
3. Plank Step Out
4. Rock the Boat
5. Side Lunge Lift-Right
6. Side Lunge Lift-Left
7. Dips
8. Side Plank Hip Tap-Right
9. Side Plank Hip Tap-Left
10. Surfers
11. Down Dog Side Plank-Alternating
12. Supine to Sit
13. Runner’s Lunge Leg Lift-Right
14. Runner’s Lunge Leg Lift-Left
15. Deadbug

Repeat up to 3X

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