21 Minute HIIT: Full Body Workout

Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

10-Minute Full Body Toning: Swimsuit Ready Workout

Hi Everyone!

It’s workout time! I have a quick, but effective, throw back workout for you today. We are planning on filming a new workout so stay tuned!

Today’s workout will challenge your entire body. Be sure to push for maximum repetitions without sacrificing your form. I encourage you to repeat this workout to maximize the benefits. You can repeat this routine up to four times.

I used 15-pound dumbbells in this workout. You can select a weight that challenges you or use something that you have around the house to add some resistance. Get creative, a water bottle or canned goods can be used to add a little bit of resistance. If you don’t have any equipment available you can complete the movements with body weight. Be sure to really push through each interval to challenge yourself.

We have been staying busy in the Bender household, so I have been doing more running/walking the last few days. We have had unseasonably warm weather for this time of year so I try to get outside and enjoy it while I can.

Have fun with today’s workout!
Melissa

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

Equipment: Dumbbells & Yoga Mat

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag

Repeat 1-4X
Optional: Pair with 15-30 Minutes Cardio of Choice

Frogger Row

Twisting Dumbbell Hop

Goblet Squat

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Hi Everyone!

Today’s workout is quick, but you should definitely feel the burn! This workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.

When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.

Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.

I used two 20-pound dumbbells in this workout. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.

Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.

I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run.

I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa

Intervals: 10 Rounds of 10/50.
or
Repetitions:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

Hi Everyone!

I hope you’ve been enjoying the workout week so far! If you need a rest day, you can take one today, and pick up with today’s workouts tomorrow. If you are still feeling good and ready to get in another workout I have a good combo for you today!

This is our week’s workouts so far:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: Jump & Tone Boot Camp
Wednesday: That’s today! Arms & Back/Power Yoga Fitness Fusion

Today’s combo includes an arm/back workout. I also posted a link to my Building to a Pull-up video. Pull-ups are one of the best exercises you can do for your back. If you have access to a pull-up bar I definitely recommend trying it.

The second workout today is a Yoga Fitness Fusion. It is a variation of regular Sun Salutations that incorporates dumbbells for an added full body challenge. It’s different from our regular workouts, but I think you will like it!

I filmed a new quick Thigh & Butt Workout last night. I will work on getting that posted this evening. For all my US friends I hope you have a fantastic Thanksgiving tomorrow!

Have fun with today’s workouts! Let me know what you think!

Melissa

PS I am on Instagram & Twitter as @BenderFitness
I am on Facebook at: www.facebook.com/MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article

Jump & Tone Boot Camp

Hi Everyone!

Today’s workout is a variation of one of our Bender Boot Camp classes. There are several ways to do this workout:

1. AMRAP: Select a specific time limit that fits your workout schedule and repeat this routine as many times as you can in that time period.

2. Intervals: 50 seconds max reps, 30 seconds of jump rope or high knees in between exercises.

3. Reps: Complete the routine for reps as I demonstrate in the video.

In our class we completed intervals for max rep intervals (option 2), and we went through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down.

If you are following this week’s Workout Schedule, this is what we have done so far this week:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: That’s today! Have fun with the Jump & Tone Boot Camp.

Let me know which workout option you chose (or really challenge yourself and do a round of each workout style!) & how you felt after the workout.

Have fun!
Melissa

*After each exercise complete cardio of choice (jump rope or high knees).

1. Burpee
2. Toe Tap Sit-ups
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Side Plank Reach Through (right)
6. Side Plank Reach Through (left)
7. Leg Series (right)
8. Leg Series (left)
9. Leg Lift Plank
10. Pendulum Squat

Repeat 1-3X

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time! Yesterday we worked our Abs & Full Body with the Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone. Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!)

This routine also incorporates some great movements for strengthening your core. Why so many core exercises? A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

These lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Fit Fashion: Spiderback Sports Bra is From www.Affitnity.com Use the code BenderFitness to get 15% off your total order at checkout. Sneakers: Mizuno Wave Creation.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone

Hi Everyone!

I hope you’re ready to start the week off right. I have two throwback workouts for you. The first workout is focused on creating a strong and sculpted mid-section. It is a low impact, but highly effective workout that will challenge your core from every angle. It will help strengthen & tone the rectus abdominis (central 6-pack abs), obliques (love handles), and low abs. It also utilizes your transverse abs, which run horizontally across your abdomen & act as a natural corset to pull in your waist.

If you look at the photo above you can see that each of the abdominal muscles run in a different direction. The direction of the muscle fibers is a clue to show you which directions you need to move your core to activate those muscles. This is why all of my core workouts use a variety of movements and planes of motion. To get a truly strong core you need to strengthen all of these muscles.

I filmed these workouts about 2-Months after my first NPC Naturals Bikini Competition. My 12-Week Bikini Prep Program is still one of my favorite programs that I have created.

The second workout is a full body low impact workout. I recommend pairing both workouts together & adding in some bonus cardio for fat burning. I paired these workouts with a run. Aim for total workout time around 60-Minutes. If you don’t have that much time don’t worry! Just get in what you can. Being consistent is more important than getting in a long workout every once in a while.

Have fun!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X

Lower Body Blast: Workout Burn to Shape & Sculpt Your Legs, Thighs & Butt

Hi Everyone!

Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down.

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

PS Let me know what you think in the comments below, on Facebook or Instagram/Twitter: @BenderFitness

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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X
*Optional: Between Each Round Complete 1-Mile Run or 10-Minute Jump Rope Workout For Bonus Cardio Burn

Love Handle Loser & Speedy Body Toning Workout Combo

Hi Everyone!

I have a workout combo for you today. Today’s workout pairs my Love Handle Loser 12-Minute Interval Workout with the Speedy Body Toning Workout. The first workout is completed for time, and the second workout is completed for reps. One round of each took me about 22-Minutes combined.

You can repeat both workouts 2-3 Times. Try to aim for about 60-Minutes total workout time for maximum results. If you don’t have that much time in your schedule today, just get in whatever you can.

This workout combo will challenge your entire body & work on cardio/fat burning and sculpting lean muscle. Lean muscle is where your body gets it’s shape, and it gives your metabolism a boost so you are burning more calories throughout the day. It also helps make you stronger & faster.

Don’t forget to push through the workout! Focus on form, but during the intervals challenge yourself to get in as many reps as you can. Writing down your reps for each exercise will give you an incentive to try and improve the number you can get in on the second round.

Jesse and I will be teaching a yoga class tonight. I am planning on filming some new workouts again tomorrow night. With our workout & teaching schedule it is tricky to film on week nights, so we are developing a routine where we film on the weekends.

Have fun with today’s workout combo!
Melissa

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

*10-15 reps per exercise. Repeat 1-3X.

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)

12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

Hi Everyone!

Today’s workout is designed to help you strengthen and build long lean muscles throughout your mid-section. You will work your core in every plane of motion, to strengthen the front, sides & back of your abs. One round only takes 12-Minutes, but you can repeat it to increase the challenge.

I also posted a cardio Jump Rope video below for those of you would would like to increase the fat burning aspects of this workout. If you want visible abs, it’s important to combine strengthening exercises with fat burning exercises.

It has been a good workout week so far. We filmed three new workouts this weekend. If you haven’t tried them out yet you can find them here:

If you haven’t tried out these workouts yet, you can choose one to pair with today’s workout as your cardio option. I hope you enjoy today’s workout! Tonight Jesse and I are teaching a live Boot Camp class. We will be bringing you that workout sometime this week.

Have fun & remember to incorporate at least one full rest day into your workout schedule each week.

Let me know what you think of the workouts!
Melissa

PS Fit Fashion: Sports Bra by www.Affitnity.com-You can get 15% off total order with the code BenderFitness at checkout.

Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.

Melissa & Jesse

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

Repetitions:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

15-Minute HIIT: Abs & Thighs Workout-No Equipment-Body Weight Workout

Hi Everyone!

It’s workout time! One round of today’s workout will take 15-Minutes to complete. It can be repeated to increase the intensity & burn.

Jesse & I did this workout with our Boot Camp Class this week. In class we did two Rounds, focusing on maximum repetitions with good form. Even when you are going for speed, you want to make sure you are focusing on form, because that is what yields the best results in your aesthetics and strength.

I was exhausted when I filmed this workout, but I felt so much better after I finished. Pushing through the workout really improved my energy & helped me stay productive for the rest of the day. Working full time can be a challenge to your workout program at times. Sometimes you just feel tired. As you get into the habit of working out you will find that your mood and energy improve with your workouts. Sometimes knowing that is what gives me the push to get in my workout on a day that I might have skipped otherwise.

What gives you the push to workout on days when you are tired?

I do want to point out that some days your body does need the rest more than it needs a workout. Fitness should be something that helps keep you in tune with your body’s needs. Recognizing the difference between tired/unmotivated and true fatigue/over-training is very important. You should incorporate at least 1 full rest day into your weekly schedule.

I hope you all enjoy today’s workout! Have fun & really push through this one!
Melissa

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Today’s workout is a great Throwback Workout. One Round takes just over 20-Minutes. Try to keep the rest between each round minimal. Be sure to warm-up before the workout. It will allow you to work at a higher intensity throughout the workout, help regulate your breathing, and decrease your chances of injury.

This workout is broken up into sections. During the workout I use dumbbells, and a bench. You can also substitute a sturdy chair if you don’t have a bench. For the Box Jump, you can substitute Squat Jumps or Alternating Step Ups if you don’t have something sturdy enough to safely jump on/off of.

Remember to push yourself during the workout. When you get fatigued, remember that each section only takes 5-Minutes. You can handle anything for 5 minutes. Listen to your body. If you need to stop at any point that’s okay, but get back into the workout as soon as your body is ready.

Jesse and I are filming new workouts this evening. I will also be posting, the newest 5K Speed Training Interval Workout. You can find the first workout: Here, and the second Interval Workout: Here.

I hope you all enjoy today’s workout! Tag me in your Instagram Photos (@BenderFitness) or let me know what you think on Facebook or Twitter.

Have fun!
Melissa & Jesse

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack

*Be Sure to Cool Down

Repeat Workout 1-3X

Dancer Body Workout

Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement.

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

Tonight I am teaching a yoga class. I plan on filming new workouts tomorrow evening. My plans have been running amuck on me this week, because my allergies and the crazy weather fluctuations aren’t getting along. The unfortunate result has been a week of intermittent headaches. I was still able to get in over 10,000 steps walking yesterday, but I didn’t get to do an additional workout. As I always say, it’s important to listen to your body. Sometimes it tells you what it needs.

Have fun today!

Melissa

PS My top is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout. 🙂

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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

Hi Everyone!

Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!

I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.

You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!

I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.

Melissa

PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

10-Minute Warm-Up/Learning the Moves.
20-Minute HIIT
Water Break
20-Minute HIIT
10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

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)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Hi Everyone!

I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.

This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!

You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!

I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.

I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).

I hope you enjoy today’s workout!

Melissa

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

My Cardio: Interval Run

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

10-Minute Jump Rope Workout:

Interval Run: Training for a Faster 5K: Part 2

Hi Everyone!

I am still training on improving my speed so I can run a faster 5K. Last week I shared: Interval Workout to Begin Building Running Speed and Endurance.

This week, we are taking the same concept and basic foundation that we used in last week’s run, & increasing the amount of time spent running at and slightly faster than our desired race pace. I am going to use the paces I did during my run as an example, but it’s important to adjust your speed based on your current skill level and desired pace.

To improve your 5K speed you need to spend time teaching your body to run at faster paces. After initiating the speed training, the next focus is to increase your endurance at that pace. Running a 5K has two components: Speed & Maintaining that Speed/Endurance over a set amount of time.

*400 Meters is one lap around a Standard Track. 200 Meters is Half a Lap Around a Standard Track.
Keep Rest breaks short in between reps, but allow your breathing to recover.

The Basic Workout:

Warm-Up Run at a Comfortable Pace
400 Meter (.25 Mile) Repeats at Goal Race Pace X4
200 Meter (.13 Mile) Repeats Slightly Faster Than Goal Race Pace X4.
Cool Down Run at Comfortable Pace

I completed this workout on the Treadmill. These are the exact Paces I used, with the treadmill speeds. A treadmill takes some time to ramp up, so I adjusted the speeds to be a little bit faster to account for the slower time as the treadmill starts.

My Paces for This Workout:

Warm-Up: 1 Mile Run (7:58) – Speed 7.6 on Treadmill

400 Meter (.25 Mile) Repeats at Speed 8.7:

Interval 1: 1 Minute, 43 Seconds
Interval 2: 1 Minute, 43 Seconds
Interval 3: 1 Minute, 45 Seconds
Interval 4: 1 Minute, 42 Seconds

200 Meter (.13 Mile) Repeats-Speed Increased from 9.5-10.0

Interval 1: 49 Seconds (9.5 Speed)
Interval 2: 50 Seconds (9.7 Speed)
Interval 3: 47 Seconds (10.0 Speed)
Interval 4: 46 Seconds (10.0 Speed)

Cool Down: 1 Mile Run (7:58)-Speed 7.6 on Treadmill

Total Distance: 3.52 Miles
Total Running Time: 25 Minutes, 5 Seconds

I hope you all enjoy this workout! Let me know how you like it, and what your race goals are. You can leave a comment below, or on my Facebook page.

Have Fun!
Melissa

PS This workout is based on a workout designed for me by my favorite Running Guru: Ed Shephard (Shep). He is a great Cross Country and Track Coach. He has coached many individual runners and running teams to Championships. Shep was Jesse’s running coach in High School. Both Shep & Jesse are Collegiate Level Athletic Hall of Fame Runners. If you have more running questions please let me know, and I will pass them on to Jesse & Shep.

Other Running Articles You Might Like:

6 Training Runs You Should Be Doing to Improve Your Speed

Track or Treadmill Workout for Faster Running Paces: 400 Meter Repeats for a Faster 5K

6-Tips for Becoming a Runner & Starting a Running Program

5K Training for New Runners

5 Minute Core Workout for Runners: Cross Training for Runners

Plank Your Way to Sexy Abs: 13-Minute Home Workout

Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.

I hope you guys enjoy today’s workout. I have a new running interval workout for you. It can be done on a track or the treadmill. I also have two new 20-Minute Workouts for you. I am aiming to get them up this evening or early tomorrow, so be sure to check back.

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

Bender Fitness

Fitness Should Be Free

Month: November 2015

21 Minute HIIT: Full Body Workout

10-Minute Full Body Toning: Swimsuit Ready Workout

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

Jump & Tone Boot Camp

Butt Shaper Workout

Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone

Lower Body Blast: Workout Burn to Shape & Sculpt Your Legs, Thighs & Butt

Love Handle Loser & Speedy Body Toning Workout Combo

12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

15-Minute HIIT: Abs & Thighs Workout-No Equipment-Body Weight Workout

Full Body Sculpting: 20 Minute Fat Burn HIIT

Dancer Body Workout

Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Interval Run: Training for a Faster 5K: Part 2

Plank Your Way to Sexy Abs: 13-Minute Home Workout