Bender Boot Camp: Interval Style

It’s a beautiful day! I hope that today, you are taking good care of yourself, and that little voice inside of you (I like to call mine “The Nag”) is being kind and patient—because today, I want to challenge you to try a HIIT workout with me…

Today’s workout comes from Melissa Bender’s bikini competition prep plan… I use a lot of her workouts because she is well, amazing–for lack of a better word combination. This woman competed in the NPC Natural USA Championships, won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A–talk about determination. So today, I’m using “Bender Boot Camp: Interval Style” and going for 15 reps myself.

Let the sweat begin!

Beginner: 10 reps, 30 seconds timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Or go for AMRAP during each 50 second interval, with 10-20 seconds of rest between exercises

Suggested equipment: Interval Timer

Round 1

Frogger Hip Thrust

Pedulum Squat

High Knees (timed)

Side Plank Hip Lift ( right and left sides)

Jump Squat

Temple Tap Abs

– Burpee (timed)

– Russians (timed)

Round 2

– High Knees (timed)

– 1 Leg Hip Thrust (right and left sides)

– Lunge Kick (right and left)

– Mountain Climbers (timed)

– Twisting Situp

– Plank Crunch

– Prone Heel Tap

– High knees


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