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!
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!
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
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)
I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!
Today's workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It's easier for me to run hard for 5 minutes, than it is to jump rope. It's important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don't have a jump rope you can simulate the movement.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.
When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse.
