HIIT to Be Fit! Jump Rope & Fat Burn Home Workout

Hi Everyone!

Today’s workout is a HIIT to Be Fit, Jump Rope and Fat Burn. I originally filmed this workout as part of my 30 Day Workout Challenge!

One Round takes just over 23 minutes, and you can repeat the workout. During this video I filmed myself going through the second round. You can repeat it 1-3X to increase the intensity.

I increased the length of the cardio intervals during this workout to 45 seconds to increase the cardiovascular challenge and fat burning benefits. I chose jump rope as my cardio of choice. You can also substitute High Knees, Burpees, or Mountain Climbers if you don’t have a jump rope. If you are interested in learning more about the benefits of jump rope, check this out: Health Benefits of Jumping Rope.

For a chance to win this one shoulder sports bra & motivational necklace check out the giveaway on Instagram!

I am part of a giveaway on Instagram. I’m an Affitnity ambassador. That means you always get 15% off of your total purchase on any clothing at Affitnity when you use the code BenderFitness at checkout. It also means that I get to be a part of this fun giveaway! You can check out the post on Instagram HERE.

Have fun with today’s workout & work up a sweat! Let me know how many rounds you get in!

Melissa

Facebook, Instagram, Twitter.

PS: I have some great new workouts ready to be filmed this weekend! I will see you with brand new workouts soon.

Set your interval timer for 15 Rounds of: 45 seconds cardio of choice, 50 seconds max reps

Repeat 1-3X

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

20-Minute Yoga Flow & Stretch

Hi Everyone!

Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise.

I am teaching a 60-Minute yoga class this evening.

Enjoy the workout!
Melissa

Stretches to Improve Flexibility for Splits

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center)

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Cardio HIIT & Legs and Abs Express Workout

Hi Everyone!

We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.

There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.

Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.

Before class started. The whole gym ended up being full.

I hope you enjoy today’s workouts! Have fun!
Melissa

Workout Tutorial:

Cardio HIIT Workout: Full Length

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel.

Legs & Abs Express Workout:

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift

Full Body Home Workout

Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style. The breakdown for both reps & intervals is listed below the video.

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise. When you keep your core pulled in you active your transverse abs, which work to make your waist look tighter and smaller. This simple addition to all of your workouts will help improve your posture and overall core strength.

When activating your abs, you want to pull in your core tightly. You should still be able to breath into your lungs and diaphragm, but your entire core (even the lower abdominals) should be actively working to stay engaged.

There is a lot of research that shows, when you concentrate on what your body is doing during each exercise you increase the benefits of the exercise. So if you are working your glutes, concentrate on actively using the muscles during each phase of the exercise, and you will show faster changes.

I hope you have fun with today’s workout!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

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

For Intervals: 15 Rounds of 10/50 (15 Minutes per Round)

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

Intervals: 15 Rounds of 10/50.

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

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

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Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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