In the Mood: Home Workout

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 workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later. 

Yesterday my workout was a long run. I went a bit crazy and signed up for a half marathon in two weeks. I was going to skip it because I missed so much training time after my car accident, but I decided to go for it! 

My run yesterday was 9 miles at a 9 minute per mile pace and it felt very comfortable for me. I wasn't worn at out all by the end, and knew I could easily do another 4.1 miles at that pace. So I decided instead of watching the race I was going to run it. Last year I did the half in 1:46. Ideally I would like to do it faster, but that might not be in the cards for me this year. No matter how long it takes me I will be running 13.1 miles that day. I will keep you all updated. 

The fit fashions in this workout are from Affitnity (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

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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. 

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. 

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.

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. 

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. 

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. 

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.

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.

  

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.

Have Fun with your Workout!