10-Minute Workout to Sculpt & Shape Your Thighs & Butt

Good Morning Everyone!

It’s time for today’s workout. Today we are focused on the lower body. I filmed this workout during the First Trimester of my pregnancy. I can’t believe I am now 6-Weeks Postpartum! As a reminder, my brand new 6-Week workout program starts this Sunday (August 21st). I filmed the first workout video last night & I am excited to share it with you all! My DietBet weight loss challenge starts on Monday (August 22nd): www.dietbet.com/BenderFitness.

Today’s 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.

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

10 Minute Standing Workout: Abs, Thighs, Butt

Hi Everyone!

I hope you’re ready for today’s workout!

This workout is done entirely in standing. If you travel a lot, or want to do a quick workout on the go a standing workout is perfect. Sometimes you want to workout in a location where you don’t want to get down on the floor, and this is a perfect option.

If you’re a fan of standing workouts, you may also like my 10 Minute Standing Abs Workout and my Standing Workout for the Thighs, Hamstrings and Glutes.

Have fun with this one! I found it challenging and I hope you do to. I incorporated some new moves that I think you will like.

I have lots to write about, as I am just re-starting my fitness journey after finally being cleared to workout postpartum. We have company due to arrive at any minute, so I don’t have time to write about it right now. I will be posting about it either tonight or tomorrow morning, so be share to check back.

See you soon!

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.

I am also on Snapchat: @BenderFitness, but I will warn you it’s mostly pictures of my son and my cats, with the occasional food snap thrown in. 😉

Maverick is growing so fast!

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X

15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

Hi Everyone!

Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.

A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.

Remember, there is always a way to make the workouts work based on what you have access to at home.

I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.

I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.

Melissa

Instagram, Twitter, Pinterest & Snapchat: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Optional: Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1

Butt Pull: Part 2

Thigh Squeeze: Part 1

Thigh Squeeze: Part 2

Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!

Full Body Home Workout Combo with Dumbbells: Total Body Sculpting Workout

Good Morning everyone!

I hope that you are ready for a fun, but challenging workout combination! The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.

The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!

When selecting a weight you want to pick and amount of weight that is challenging for you. If you can easily do 20-reps with your weight of choice, it’s time to increase the amount of resistance you are using. The last few reps of your exercise should be challenging, but you should still be able to maintain form. Lower Reps with higher amounts of weight are best for building strength, as you get to higher reps you are working on both strength and endurance.

I hope you all enjoy today’s workout combo! Time to work up a sweat!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Reps: 10-20
Intervals: 10/50 seconds

Weights:

1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.

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 Core Strengthening Workout

Good Morning Everyone!

I hope you’re ready for a great core workout! I can’t wait to get back to a lot of these exercises! At 37-weeks pregnant most of these are off limits to me. So do me a favor and do this workout for me! Push through for an extra Rep and give me a mental shout out. 🙂

When I filmed this workout I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with my friend Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots.

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

I hope you enjoy today’s workout! If you didn’t try yesterday’s Boot Camp Workout you can find it here: 20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment.

Have fun!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is also on Instagram: @BenderCrosby1

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Repeat 1-3X

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

Hi Everyone!

I have a workout combo for you today!

The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.

The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)

Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.

I hope you enjoy today’s workout combo! If you are looking for my latest new workout (with big ol’ 36-week pregnant baby bump & special guest Nicole) you can find it here: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness.

Enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Repeat 1-3X

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

No Excuses: 10 Minute Interval + Full Body Sculpt: Home Workouts

Hi Everyone!

Are you ready for another workout? So far this week the workout schedule has been as follows:

This Week’s Workouts:

Workout 1: Low Impact, Lower Body Home Workout

Workout 2: 15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Required: Body Weight Workout

Workout 3: 15-Minute Tight Core: Body Weight Workout

Workout 4: Lower Body Boot Camp Home Workout

Workout 5: That’s today!

Today’s workout combo combines Repetitions and Timed exercises. You can choose to do both videos together, or pick one. The exercises should be challenging, and will utilize your muscles in every plane of motion to optimize the benefits of each exercise.

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Sneak Peek into my Maternity Photo Shoot

I have my baby shower today, and I will be posting my Pregnancy Workout updates as well. I am over 35 weeks pregnant now and feeling great.

I hope you all enjoy today’s workout combo! Let me know what you think here or on Facebook. On Instagram/Twitter you can find me: @BenderFitness and on Facebook: @MelissaBenderFitness

Have fun today!
Melissa

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

1. Up/Down Dog Flow
2. 3 Part Abs (Extend, In, Up)
3. 1 Leg Stand (right)
4. 1 Leg Stand (left)
5. Boat Abductions
6. Warrior III to Crane (right, half reps)
7. Warrior III to Crane (left, half reps)
8. Spiderman Cross Plank
9. Head to Knee (right, half reps)
10. Head to Knee (left, half reps)

Repeat 1-3X

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

Or do this based on repetitions: Beginner-10 reps, Intermediate-15, Advanced-20.

1. Side Step Lift (right)
2. Side Step Lift (left)
3. Reverse Plank to Side Plank
4. Butt Lift
5. Surfer Burpee
6. Side Scissor Abs
7. Squat to Warrior Twist
8. Extended Boat
9. Low Jacks
10. Cross Knee to Elbow Plank

Repeat 1-3X

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. You will also be working your arms, legs and back during this workout, so don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

Yesterday’s workout was: 30-Minute Full Body Home Workout & Fat Burn. When I filmed this workout I paired it with a 5-mile run outside, but you can do it on it’s own, or pair with a cardio option of your choice.

12 Rounds of 10/30.

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 like this 15-Minute Cardio Sweat HIIT Workout.

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Good Morning Everyone!

It’s workout time! Today’s workout is a Standing Workout. That means you don’t need to get down on a mat so you can do this workout anywhere! One round only takes 10-Minutes. You can repeat the workout for a longer, more intense workout session. You can also pair this with another workout!

Yesterday’s workout was: Core Galore Workout: 16-Minutes Home Workout. If you haven’t tried it yet, check it out!

It has been a rough week for me. I have been very tired, and today I woke up with a stuffy nose and headache. Our weather has been crazy, and I have allergies so I think they are really slowing me down. Plus, I am now 33-weeks pregnant and it seems like Baby Bender is growing a LOT each week!

I am headed off to work now, but I hope you enjoy today’s workout!

Melissa

PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sign up to receive notifications if you want to see the most current updates!

–Gymboss Interval Timer set for 10 Rounds of 10/50.

1. Squating Toe Touch Twist
2. Leg Sweep (right)
3. Leg Sweep (left)
4. Goddess Squat Reach Through
5. Wall Sit Cross Leg Kick (right)
6. Wall Sit Cross Leg Kick (left)
7. Chair Twist
8. Double Elbow Tap Squat (right)
9. Double Elbow Tap Squat (left)
10. Forward Fold Reach

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

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

Tone It Up: Core, Legs & Arms Home Workout Combo

Good Morning Everyone!

I posted two workouts below, so be sure to scroll down and get in both.

The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).

I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.

The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.

Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.

The first workout I posted this week is: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout. If you haven’t tried it yet, check it out!

Have fun!
Melissa

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

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

Full Body Home Workout with Tight Stomach Toning Workout

Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!
Melissa

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

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

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

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

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Hip Press: Part 1

Hip Press: Part 2

Surrender Squat: Part 1

Surrender Squat: Part 2

Surrender Squat: Part 3

Surrender Squat: Part 4

Surrender Squat: Part 5

Warrior III: Part 1

Warrior III: Part 2

Surfer: Part 1

Surfer: Part 3

Surfer: Part 4

Supergirl

Supergirl Modified

Marching Glute Bridge: Part 1

Marching Glute Bridge: Part 2

Side Plank

Forward Backward Lunge Hop: Part 1

Forward Backward Lunge Hop: Part 2

Forward Backward Lunge Hop: Part 3

Plie Pulse with Heel Lift: Part 1

Plie Pulse with Heel Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Ten Exercises for Tighter, Stronger & More Toned Arms & Legs

Good Morning Everyone!

Today’s workout is focused on building strength and shape in the body. Often people think that to get a great shape they need to do a ton of cardio to burn fat. Burning fat is great, but you also need to build muscle. Muscle is what gives your body shape and strength. It also improves your metabolism.

Many women are afraid of building muscle because they worry more about the number on the scale than the way they look and feel. Even if the scale is moving more slowly than you want (or not budging at all) you will see the signs of fat loss and strengthening. Your body shape changes, your metabolism and energy improve. Your endurance and physical abilities improve, and this is linked to improved confidence and a more positive body image. So go ahead, grab some weights and challenge yourself!

I also posted a 10-Minute Jump Rope Workout below to pair with this routine. Personally, I always find jump rope challenging (in a good way), sometimes frustrating (I always seem to step on the rope when I am filming), and fun. It adds a great full body cardio blast to any workout to increase the burn.

Update on my workouts: For the last two days I have been flat out Exhausted. That capital E is on purpose, that is how tired I have been. I did not get in any formal workouts. I did a lot of general activity around the house after work on Friday and yesterday, but I did not hit my steps. I aim to get at least 10,000 steps per day, but I was around 5000-6000 both days. I took a looooong nap yesterday and got plenty of sleep last night so I am planning a workout for today. I know that the more I move the better I feel, so I want to get back on track, while also respecting the fact that I am almost 28-weeks pregnant and definitely going to be more tired than normal!

Keep an eye out for a future workout featuring Baby Bender in his adorable onesie!

I have been cooking up a storm. Yesterday’s new food trial was homemade hummus. Yummy! Do you have a favorite hummus recipe? There are so many great variations!

Have fun with today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness

and on Facebook: www.facebook.com/MelissaBenderFitness.

Aim for 8-12 Reps Per Exercise with Good Form & a Challenging Weight
*If using body weight reps can be increased to 15 or 20.

1. Wide/Narrow Squat
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Lunging Fly
5. Goddess Twist
6. Runners Lunge Row
7. Romanian Deadlift
8. Split Squat (right)
9. Split Squat (left)
10. Supergirl Row

Repeat 1-4X

Repeat 1-4X

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

Good Morning Everyone!

It’s time for another workout! This workout only takes 10-Minutes Per Round. So you can pair with another workout, or repeat it to get in a more intense workout. You can also vary the workout to alternate Reps and Cardio. I filmed the workout HIIT style, but you can always aim for getting in Repetitions instead. I like to alternate both, because each style of workout challenges you differently.

Yesterday I posted a Birthday Burpee Challenge. If you haven’t tried it yet, I challenge you to add it to today’s workout! I turned 33 years old yesterday, and I challenge you to add 33 Burpees to your workout. I didn’t do it yesterday, but I will be doing it today.

I also posted a workout yesterday: Full Body Sweat: Home Workout. If you haven’t tried it yet, check it out.

Let me know what you think of today’s workout! Check in with me on Instagram and Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50.
or

Reps:
Level 1: 10 Reps Per Exercise
Level 2: 15 Reps
Level 3: 20 Reps

1. Low Jack Tap
2. Down Dog Climber
3. Squat Jump
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Scissor Bicycle
9. Kicking Warrior (right)
10. Kicking Warrior (left)

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

Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder.
Press the foot toward the ceiling.

Tight Stomach & Sculpted Booty: Home Workout

Hi Everyone!

Today’s workout combo is focused on sculpting your core & your lower body. This routine combines two short workouts. The first workout is body weight only. The second workout I used dumbbells and a chair or bench. You can modify and do the workout with weights, but I recommend using them if they are available to you.

Both workouts combine some fantastic movement patterns to really engage your muscles from every angle. Each set of muscles in your core, glutes and legs, is responsible for a different movement pattern. By using full range of motion in multiple planes of movement we are maximizing the muscle recruitment & creating balanced strength in our bodies.

I also posted my #MarchMovement #BenderFitnessChallenge move at the bottom of this post. I am posting a daily bonus exercise challenge move every day this month on my Instagram page: @BenderFitness

For my workout yesterday I got in another run. The weather is starting to warm up and I needed to get outside.

23 Weeks and 5 Days Pregnant. 5 Mile Run. Moving more slowly, but feeling great during my runs.

Jesse and I have a few new workouts planned to film for you this week. I won’t be doing today’s core workout due to my baby bump, but I will be doing the 10-Minute Booty Sculpt when I get home from work tonight. The weather should be in the 70s (Fahrenheit) today, so I will also get out for a run or walk.

I hope you enjoy today’s workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

Repeat 1-3X

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Today’s #BenderFitnessChallenge Move:

Today’s March Movement Bonus Challenge Move! Side Plank Leg Circles. If this is to difficult your challenge is to hold your side plank! Level 1: 30 Seconds. Level 2: 45 Seconds. Level 3: 60 Seconds. Getting today’s full length up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #core #plankchallenge #MarchMovement #BFWorkout

A video posted by Melissa Bender (@benderfitness) on Mar 8, 2016 at 3:07am PST

Tone Your Tush & Arm and Back Home Workout Combo

Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on Mar 4, 2016 at 3:10am PST

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

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

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

10-Minute HIIT: Interval Core Workout for Tighter & Stronger Abs

Hi Everyone!

Today’s workout is all about the core! I am jealous of today’s workout. I can’t wait until I get back to a normal, full core workout without any modifications! Being that I’m 23-Weeks Pregnant today it will still be a while before I am back to some of these moves. Tonight I will be teaching a 60-minute group yoga class, so that will be my workout for the day.

This routine is a 10 Minute Interval Core Workout. When I filmed this workout, by the end of this one my abs were burning! I love core workouts, and this one was no exception. It’s quick, but it can be repeated or combined with a quick interval cardio workout like the Cardio 15 Minute High Intensity Workout, 8 Minute Cardio Fat Stripper or a Treadmill Workout.

Today is Day 3 of my March Movement Challenge. Each day I am posting a different challenge workout move on my Instagram: @BenderFitness

#BenderFitnessChallenge Day 3. Today’s move: Plie Pulse with Heel Lift. Start with feet in a wide leg squat with toes pointed out. As you lower into a squat keep the core engaged, rib cage neutral and tuck the tail bone. Keep the knees pressing open. Lower, pulse, stay low and lift onto the toes. To return to standing position, squeeze the inner thighs toward each other and keep the glutes squeezing throughout the movement. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. www.BenderFitness.com Are you in for the #MarchMovement Challenge? #benderfitness #BFWorkout #lowerbody #homeworkout #23weekspregnant #fitpregnancy

A video posted by Melissa Bender (@benderfitness) on Mar 3, 2016 at 3:10am PST

You can do today’s challenge move in addition to the workout.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Repeat the exercise 1-3X today. If you are taking part in the challenge and want to share your progress with me use the hashtag: #BenderFitnessChallenge or just tag me & Jesse in your videos. Jesse’s Instagram is: @BenderCrosby1

I hope you enjoy today’s workout! I also hope my abs return to this shape after I have Baby Bender! That workout series will be coming your way once I am cleared for exercise after giving birth.

Work those abs for me!
Melissa

Max Reps during each 50 second interval, 10 seconds of rest
(Beginners may shorten working interval to 30 seconds, Intermediate: 40 seconds)

1. Spiderman Pushup
2. Bicycle
3. Crunch Tap
4. Side Plank Hip Lift with Elbow (right)
5. Side Plank Hip Lift with Elbow (left)
6. Leg/Hip Lift
7. Windshield Wiper Plank
8. Temple Tap Abs
9. V-Up
10. Plank Crunch

Repeat 1-4X

Optional: Pair with 20-30 Minutes Cardio of Choice

V-Up

Plank Crunch

Core & Arms Workout Combo

Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

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

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

Tight Stomach Toning Workout

Hi Everyone!

It’s workout time and today’s workout is all about the core.

If you have problems with your wrists you can modify the workout by completing the plank on your forearm. Keeping your hand and wrist in a neutral position decreases the amount of pressure on the carpal tunnel. Another option, is utilizing stationary pushup bars or dumbbells to hold onto during your plank (as long as your wrist/hand form a straight line).

Remember, during all core exercises you want to activate your Transverse Abs. That means pull your core in strongly toward your back and hold it there as much as you can. You should still be able to breath, but this activates the muscles that run horizontally across you stomach and hold your waist in tight (like a natural corset).

I hope you all enjoy today’s workout & have a beautiful Christmas Eve! We have a family Christmas party tonight, and we hop from house to house tomorrow to visit everyone so I might not have any new workouts until this weekend. I will be posting throwback workouts every day though so be sure to check back for the workout of the day!

Have fun with today’s workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

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

10-Minute Standing Workout: Abs, Thighs & Butt (Home Workout)

Hi Everyone!

Today we are starting out with a 10-Minute Standing Workout to challenge your Abs, Thighs & Butt. This is a great workout to do if you are someplace you don’t want to get down on the floor, or if you don’t have a lot of space. It’s easy to do indoors or outdoors.

This workout is low impact for your joints, but very effective. I utilized the Double Knee/Elbow Tap you see in this workout during my boot camp class this week, and everyone found it very challenging! (That means that you will be seeing that move again very soon, when I film that Boot Camp video to share with you all).

When I filmed this workout I paired it with a 5-Mile Run outside, so I only went through one round. You can repeat this workout up to 4X, and you have the option of pairing it with cardio for a Bonus Fat Burn.

If you are repeating and adding cardio, aim for up to 60-Minutes total workout time. You can split that up which ever way works for your body. Three Rounds of this workout would take 30-Minutes, plus a 30-Minute Walk or Run would bring your total workout to 60-Minutes.

I have been MIA with new workouts lately. Working full time plus teaching Boot Camp and Yoga each week has left me feeling tired, so I eased off a bit to give my body a break. I apologize for the lack of new workouts, but I will be filming today. The good thing about having this website, is that I have filmed over 700-Workouts, so there is always something to share with you!

I have a busy afternoon/evening, so I will try my best to get a workout posted tonight, but if I don’t I will have it up early tomorrow morning.

Have fun with this one!
Melissa

Fit Fashion: www.Affitnity.com 15% off your total purchase with the code BenderFitness at checkout

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-4X

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

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10-Minute Full Body Toning: Swimsuit Ready Workout