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.
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
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)
– 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