Hi Everyone!
Today's workout is a repeat of one I did last month. I will be doing this workout later tonight, so I will update my reps. The reps listed below are from the first time I went through this workout.
Tomorrow we have the WPIAL Cross Country State Championship Race, and our team has three kids that qualified. So today I will also be doing some running with the kids, when we jog the course to make sure everyone knows where they are going.
If you don't feel like repeating this workout, pic another one. :) There are over 250 different workouts to choose from so you should be able to find one that suits your mood. Have a great day!
Melissa
Beginner: 10 reps
Intermediate: 20 reps
Advanced: 25 reps
or
Maximum number of reps during each 60 second interval, with 10 seconds of rest in between exercises. My reps are in parenthesis next to each exercise.
*Note: The length of time for high knees varies during each round.
1. Squat Jumps (41)
2. Superman (51)
3. Burpees (12)
4. High Knees (1 minute)
5. Right Lunge Kick (25)
6. Right Oblique V-Up (78)
7. Walking Pushups (20)
8. High Knees (90 seconds)
9. Left Lunge Kick (28)
10. Left Oblique V-Up (83)
11. Monkey Pushups (27)
12. High Knees (2 minutes)
13. Plie Jumps (41)
14. Twisting Taps (52)
15. Tricep Dips (26)
16. High Knees (2 minutes, 15 seconds)
Push yourself, but always listen to your body!
Free workouts: HIIT, yoga, fitness, strength training, running, and healthy diet tips. This blog is meant to inspire others to improve their quality of life by making healthy decisions each day. I am an Occupational Therapist, Certified Yoga Instructor & Runner. I enjoy all aspects of fitness and don't believe in stagnation. These workouts are designed to include variety & keep you challenged. Get in the best shape of your life at home without ever getting bored!
Hi Melissa! This is my first "Bender" workout and I loved it! I modified the high knees to work with my set interval timer but here are my times: 1(31), 2(26), 3(11), 4(50 secs), 5(20), 6(30), 7(15), 8(50 secs), 9(22), 10(29), 11(25), 12(50 secs), 13(31), 14(35), 15(25), 16 (50 secs)... Thanks for such a great website! I look forward to doing many more workouts with you!
ReplyDelete