Ham It Up! All About Hamstrings: Melissa Bender Fitness

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Hi Everyone,

Tonight’s workout really focuses on your glutes, hamstrings, triceps, arms, shoulders and back. It’s another tough one. I have been really upping the ante with the last few workouts. They are very intense. 

After finishing this workout I did one mile on the treadmill (it took 7 minutes, and 4 seconds). I wanted to add an additional quick cardio blast. You can run, jump rope, do high knees, or the 10 minute cardio from the Bombshell Body Fat Burn workout. 

Enjoy the workout. Move as quickly as you can from one exercise to the next to really optimize your burn during and after the workout. 

Have fun!

Ham It Up!

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

Add 5-10 minutes of cardio after finishing this workout to really maximize your fat burn. 

  1. Tricep Leg Series (right)
  2. Tricep Leg Series (left)
  3. Burpee
  4. Right Pulse Lunge Jump
  5. Left Pulse Lunge Jump
  6. Spin Jacks
  7. Heel Tap Squat Jumps
  8. Hydrant Lift (right)
  9. Hydrant Lift (left)
  10. Booty Push (right)
  11. Booty Push (left)
  12. Cross Step Down Dog (right and left=1 rep)
  13. Lifted Leg Cross Reach (right)
  14. Lifted Leg Cross Reach (left)
  15. Jumping Side Plank
  16. Frog Squat
  17. Tricep Reverse Sit-up

7 thoughts on “Ham It Up! All About Hamstrings: Melissa Bender Fitness

  1. Melissa,

    I was fortunate enough to find you on YouTube this morning, and have spent the last hour memorizing your fitness routines and making myself a exercise chart to take with me to the gym tonight. You are an incredible motivation! Your body is quite literally, amazing. You are muscular, yet soft and curvy — my ideal shape as tall, innately voluptuousness woman.

    I cannot thank you enough for the time, energy, and attention you’ve put into making these exercises available to the public. Half of these I never would have thought to execute. Personal trainers must loathe you 🙂
    You’ve put the spark back into my dusty ole workout regiment, and I’m thrilled by the opportunity to maximize my fullest potential!
    Thank you!

    P.S. Your cat is hilarious!!

    • Thank you so much! 🙂 I love creating new and fun workouts, and I am thrilled that they have re-inspired you! I browsed your blog a bit (and look forward to checking it out more tomorrow) and it’s excellent! I can’t wait to try out that soup!

      My cat truly loves the spotlight. He has been known to jump on my sweaty back and lay down when I am doing plank pose. Not on video yet though. 🙂

    • I literally gave a squeal of delight when I saw you had sojourned over to my blog. To me, you are my less truculent Jillian Michaels. I shamelessly bragged about you on FB yesterday, with the hope that a few more might benefit from your education. Hopefully your stats incurred a little spike 🙂

      So . . . I’m somewhat of an “all in” kind of girl, which means that on Weds I proceeded to do nearly every single one of workouts I learned from you on YouTube. It is now 2 days later and I am still grunting as I lower myself onto the porcelain bowl. LOL. Tonight and tomorrow are cheat nights, and then Sunday back to the grind. Hopefully by Monday I’ll have full use of my glutes, deltoids, and abdominal muscles.

      I vote for more feline incorporation into the videos 🙂

      Have a wonderful weekend, Melissa!

    • That’s fantastic! Thank you for the promotion! 😀 I am an all-in type myself. I don’t like to do anything half way. Let your muscles heal, and keep up the great work! Please keep me posted on your progress!

      I will try and have Gambit and Buffy (my cats) make some more guest appearances. 😀 I am sure they will be happy to.

  2. Dumb question, but can you list which of these specifically target the hamstrings? I mean I have a general idea, but I am creating a little fitness book for my self and am short on hamstring exercises. 🙂 thanks!

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