Good Morning Everyone!

It’s another day & time for another workout! I am having a great time going through the BenderFitness archives to pick out workouts to share with you. It gives me a great sense of accomplishment to realize that I have now filmed over 700 different home workouts! Cheers to adding to that number!

Today’s workout is a full body workout. I use a bench for two moves in this workout, but you can use a chair or other sturdy surface. I also use a jump rope. If you don’t have one substitute high knees, or do rope less jumping (the same movement you would with a jump rope).

Yesterday I got in a great run outside. The sunshine was calling to me! I am slowing down more during my runs now, but they still feel amazing. Someone asked me if I feel like my belly is bouncing while I run, and I haven’t noticed that at all. I feel great, and I monitor my Rate of Perceived Exertion throughout the run (and any other workout) to make sure it isn’t to intense.

My core/abs still feel nice and strong, like they are supporting the baby and my body. I have no back pain or discomfort (knock on wood!)

I hope you enjoy today’s workout! Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Beginner: 10 reps, 30 seconds timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds

Equipment: Chair or Bench, Jump Rope (High Knees or Ropeless Jumping can be substituted)

1. Jump Rope (timed) 2. Sumo Pushups 3. Leg/Hip Lift 4. Plie Jump 5. High Knees (timed) 6. Frogger 7. Butterfly Situps 8. Lunge Jumps 9. Surfer Jump 10. Tricep Dips 11. Bicycle Situps 12. Elevated 1 Leg Bridge (right) 13. Elevated 1 Leg Bridge (left) 14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X