Hi Everyone!
Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!
We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.
You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂
I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.
I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.
Melissa & Jesse
Intervals: 15 Rounds of 30/50.
or
Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio
*Cardio of Choice Between Each Exercise. Our selection was High Knees.
- Overhead Squat
- Lunge Kick: Right
- Lunge Kick: Left
- Temple Tap Abs
- Burpee
- Elbow Tap Side Plank: Right
- Elbow Tap Side Plank: Left
- Leg Lift
- Hip Lift
- Alternating Hip Thrust
- Plank Side Tap: Right
- Plank Side Tap: Left
- Elevated Leg Adduction: Right
- Elevated Leg Adduction: Left
- Donkey Kick
Repeat 1-3X
Over Head Squat: Part 1
Over Head Squat: Part 2
Lunge Kick: Part 1
Lunge Kick: Part 2
Temple Tap Abs: Part 1
Temple Tap Abs: Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Side Plank Elbow Tap: Part 1
Side Plank Elbow Tap: Part 2
Leg Lift: Part 1
Leg Lift: Part 2
Hip Lift: Part 1
Hip Lift: Part 2
Alternating Hip Thrust: Part 1
Alternating Hip Thrust: Part 2
Plank Side Tap: Part 1
Plank Side Tap: Part 2
Leg Adduction: Part 1
Leg Adduction: Part 2
Donkey Kick: Part 1
Donkey Kick: Part 2
Loved the workout. As a long distance runner, I am always confused on what to do to stay healthy and injury free
Cool. I like how Jesse makes up words…..ridonkiesly. hahaha
Jesse, your energy is unreal. Way to keep me pumped and going throughout the entire workout!
Great Job Jesse! You kept me pumped when I wanted to slow down. But man you have some fast high knees 🙂 You guys are the best!!
Jesse is so funny!
Great workout! I was dripping sweat! The snickering behind the camera was entertaining too
Jesse is Funny!!! He’s a great motivator! You can tell Gambit is so used to y’all working out and jumping around, he layed in the same place the whole time.
Oh! I just finished this one. It kicked my butt… I did jump rope cardio intervals. Awesome workout!!!
Love Jesse’s energy! Made the workout go by so fast!! You two are awesome!!
Jessy is really funny xD.
Thanks for a great workout all the time . Donkey kicked my butt
I repeated this workout today because I so loved it. Jesse’s energy is electric and he’s so funny !! One of my favorites for sure 🙂 have a great weekend u two
Loved this. Jesse really made me move during those high knees. Thank you Benders, love you Both!!!
Thanks for another tough workout! You two like to torture us with those burpees and temple tap abs!
Love the energy, Jesse!! Thanks for the awesome workout! 🙂
Thanks for another great workout!
You two are awesome! This is my first Jesse workout…I’ve only enjoyed his goofy comments about his gorgeous wife in the past! What great energy! Great workout…and fun to hear Melissa giggling behind the camera this time! Thanks for all that you both do to keep us all in shape! Y’all rock ❤️
Awesome workout! Definitely sweaty after the completion. I just started this program this week and I am enjoying it. Thanks Melissa and Jessie! You give me hope after having my little one to get back down to my comfortable weight.
Oh Jesse. Your excitement about burpees almost had me excited about them…almost. Loved it! Two rounds done.