I can't believe it's Sunday again! Days just seem to be flying by. Last week was very hectic for me. I was finishing up my first full-time fieldwork placement, tomorrow I start a new one. I still have plenty of great workouts planned for this week.
Today's workout was fun. Afterwards I did a 3.5 mile run outside. It took 30 minutes and 28 seconds, and included one very long hill, and plenty of smaller inclines. :)
Also, I have launched a new facebook page. If you want to be updated immediately when I post a new work be sure to like the new page: www.facebook.com/melissabenderfitness
I have some fun stuff planned for my blog in the near future, and I will be updating everyone on that soon. In the meantime I hope you have fun with today's workout!
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
NOTE: For the Leg series I did 10 of each movement (30 total), Beginners do 5 (15 total), Intermediate do 8 (24 total).
Warm Up: 5 Minutes of Jump Rope and 1 full Sun Salutation
1. Lunge Jump
2. Walking Pushups
3. Leg Series (right)
4. Leg Series (left)
5. Dive Bomber/Up-Down Dog
6. V-Up Toe Touch
7. Crab Reach
8. Side Plank Twist/Drop (right)
9. Side Plank Twist/Drop (left)
10. Heel Tap Abs with Hip Lift
Cool Down: 5 minutes of Jump Rope, 1 full Sun Salutation
Cardio: 30 minute run outside. If you don't want to run you can always increase your jump rope time, or do the 15 minute high intensity cardio workout.