Week 3 – Workout #9

Here is my last workout for Week number 3 of the 5 Week program I am doing. I did two rounds. I have been taking it easy with the holidays, but will get back at it hardcore later this week.


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


1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout. http://www.benderfitness.com/2013/02/fitness-transformation-workout-6.html

2 thoughts on “Week 3 – Workout #9

    • Hi Amanda! I hope you are doing well. It has been a while since I have posted anything or even been on my blog. The workouts haven’t been going at all but the list of reasons is long……however, your message has made me realize that it is time to start changing that.

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