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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell, Gymboss Interval Timer in stopwatch mode.
1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift
Repeat 1-3X (My rounds, and workout information is below)
Hi Everyone,
This is workout #25 of my HIIT the New Year Hard Workout Challenge! This workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later.
I took the night off last night and had an active rest day. I had to do some fasted blood work. I started work at 6 AM so I couldn’t go for my blood work until after work and I felt atrocious after going all day without eating. Jesse and I shoveled the driveway and went for a little walk.
The fit fashions in this workout are from www.Affitnity.com (pink and camo sports bras and pants.) Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout.
I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa
Melissa
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| Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. |
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| Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. |
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| Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. |
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| Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. |
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| 1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. |
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| Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. |
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| Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. |
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| Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you. |
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| Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you. |
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| Have Fun with your Workout! |
Hi! Just discovered your workouts and I’m loving them. Lots of explosive movements! I was wondering how many times you go through the whole thing- I like the 15-20 time commitment, but I wonder if that’s enough . . .I’m at a healthy weight am in good shape (I’ve been doing HIT 30-40 min at a time about 5x a week, but I don’t think I can keep up the time or energy.)
I do one of your 15-20 min. workouts just about every morning and move a lot during the day. Is that sufficient to tone and trim?
You are a really great and inspiring person. I really like your enthusiasm. Thank you very much for all your workouts.
Love it!!