Hi Everyone!
I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.
If you are looking for the 4-Week Workout Challenge you can find it here: 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan.
Have fun and enjoy the workout!
Melissa
PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.
1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
***Be sure to cool down after the workout!***
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| Jump Rope |
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| High Knees Jump Rope |
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| Skier Jump Rope |
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| Jumping Jack Jump Rope |
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| Single Leg Jump Rope (alternating) |
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| Speed Skater Hop Part 1 (Alternating) |
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| Speed Skater Hop (Part 2) |
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| Warrior Lift |
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| Table Kick Instagram Tutorial Here: Table Kick |
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| Mountain Climber |
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| Side Plank Heel Tap Instagram Video Tutorial Here: Side Plank Heel Tap |
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| Leg/Hip Lift: Part 1 |
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| Leg/Hip Lift: Part 2 |
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| Glute Squeeze Bridge |
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| Backbend |
Great workout today Melissa 🙂 they are always amazing !!
Great!
Hi Melissa,
I am also pregnant and wondering about the safety of exercises like jump rope and HIIT workouts that involve alot of jumping (I am still in the first trimester). Are you continuing your HIIT workous during pregnancy? Just curious what you know and if you have any exercise ideas that would be a safe replacement if jumping is not the best idea.
Thanks!
-Ali
Hi Ali,
Unless you are told otherwise by your doctor (or if you experience any discomfort and your body tells you to stop) jumping and HIIT are fine, especially in the first trimester. The main thing in the first trimester is pacing yourself and preventing your body from overheating. If it feels to hard it is. If you are to out of breath to speak you should slow down. The baby can’t regulate it’s own body temperature yet. I noticed little to no changes in my fitness level during the first trimester, and taught a Boot Camp class the night I found out I was pregnant (and once per week every week since!)
Check with your doctor and check the link below:
Working Out in the First Trimester: What You Need to Know
Congratulations on your pregnancy!!!
You’re unbelievable 🙂 love thd jump rope segment xoxo
this helped so much thank-you
Hey Melissa. I do my workout early mornings beginning February. To achieve this I’m up from bed at 4. I did this workout twice through yesterday. I have a funny experience i wish to tell here. Yesterday i almost give up after the first 5min. I even went back to bed! lol. I lie down in my bed but I feel my body is heating up, i can’t go back to sleep. So i get up again and continue the workout. I end up finishing twice through! Lol. Thank you so much for making great exercises combination for all to enjoy, Melissa & Jesse Bender. God bless you both.