Monday, January 14, 2013

Fitness Transformation: Workout 3

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

Hi Everyone!

Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today's workout. He followed this workout with 20 minutes of walking on the treadmill. 

Josh's workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it. 

These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury. 

Enjoy the workout, and thanks for supporting Josh in his journey! 


PS I just joined instagram! If you're on there follow be at


  1. Nice job Josh! This might be most favorite BenderFitness video yet. Keep up the good work, can't wait to see your future progress!

  2. love the encouragement in this video from the camera guy! :)

  3. 20 rep. 60 sec timed. 3 rounds. Look easy but not so much...thanks!!

  4. Nice job, Josh! My husband and I are working with you! Keep it up

  5. I've been following your workouts and can see the difference in my body tightening! I was wondering if you have any tips for burning inner thighs? Thanks and love the workouts!

  6. Did this 20 rep x 2 rounds and a 20 minute cardio hiit. Thanks Melissa, and loved the chicken avocado salad recipe, I added celery and 1/2 grapes.

  7. Great job, Josh!!!! You have such an awesome support group in those two :) Keep pushing!!!

    3 rounds, 20 reps= Crazy fun!

  8. Great job josh! Goofball

  9. Great job Josh! Melissa I have been following your fitness routines and they are truly amazing and inspirational. I have been an avid runner for the past 4 years after quitting smoking cold turkey after 14 years. I found fitness as my outlet and have been come addicted to it. Thank you for keeping my workouts fresh each day :-)