12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout

Hi Everyone!

It's time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don't need any equipment for this routine. 

This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise. 

I hope you enjoy this workout! I am off to work!

Melissa

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20. 

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Legs & Core Workout: Body Weight Sculpting

Hi Everyone!

This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X. 

I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I'm not to tired come race day. 

You can do this alone or pair it with cardio. 

Have fun! Don't forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and  #BenderFitness) if you're following along! 

Melissa

Don't forget to check in on Facebook, Instagram, or Twitter!

Equipment: Gymboss Interval Timer set to stopwatch for time. 

Reps:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X

BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule

Hi Everyone!

This is the schedule for Week 3 of my BodyRock Boot Camp Workout series. My 10-Week Series with BodyRock.tv is one workout per week, so I have put together a list of workouts that you can combine to make a full week's schedule. 

I will also be posting new workouts this week. If you are looking for something new you can follow along with those workouts. 

Body Rock Boot Camp Week 1 Workouts
BodyRock Boot Camp: Week 2 Workouts

Have fun! I am filming new workouts today, so check back later!
Melissa

BodyRock Boot Camp: Week 3 Workouts

Click on the Workout Title for the Full Workout Breakdown

Day 1: 21 Minute HIIT: Full Body Workout

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50. 

Day 2: Tighter Tummy Sculpt Workout or Active Rest Day

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50

Day 3: 30 Minute Dumbbell Workout

Upper Body Exercises: 8-12 reps

Lower Body Exercises: 15-20 reps

Day 4: Body Rock Boot Camp-Week 3 Workout

Repeat 1-3X

Day 5: Jump Rope & Butt Sculpt

Set your Interval Timer for 15 rounds of 10/50.  

Day 6: Active Rest Day

Day 7: 15 Minute Plyo HIIT Workout: Burn Fat Fast

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50. 

Lean Muscle Stretch & Fat Burn: 20 Minute Home Workout

Hi Everyone!

Today's workout is a different type of challenge! It utilizes movements that require strength and stretch your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat. 

I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate. 

Flexibility is also important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment. 

I followed one round of this workout with a 30-Minute run outside. 

Have fun with this one!
Melissa 




Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner's Lunge to Warrior Stretch: Part 1

Runner's Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp

Hi Everyone!

Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!

Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!

This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow. 

I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine. 

In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!

Have fun!

Melissa

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4