Please follow and like us:
Pin Share

Good Morning Everyone!

I hope you have had a great weekend so far! Are you ready to start this weekend off strong? I know I am! I planned on filming on Friday, but I was called in to work so I wasn’t able to get a new video done. There is a Quick, 15-Minute Per Round Full Body HIIT Workout video posted below.

Jesse had a Half Marathon yesterday. He did fantastic! The photos below are of him racing to the finish line. He was able to do negative splits for the race. That means that as the race progressed into the later miles, his speed increased. So his last several miles were his fastest. Running, especially for longer distances has a lot to do with running strategy so you can maximize your performance. You have to know what your body is capable of, and be in control of your running speed and form throughout the race.

jesse-half-marathon-bc jesse-half-marathon-bc-2016

I have to admit: I had race envy. This is my favorite race of the year, so it was weird watching it instead of running it. Although, I will say it was wonderful watching Jesse run and cross the finish line! Jesse took Maverick up to the rewards ceremony with him as he collected his medal. I plan to be back running this race next year. It’s been really tough getting in my runs.


I will be filming a new workout tonight, and my newest BodyRock Mom workout will be Live on Facebook tomorrow at 2PM eastern. In the mean time you can do the workout below.

Have fun with this one!

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

Equipment: Buy a Gymboss now.  Interval Timer set for 15 rounds of 10/50 and two dumbbells. 
Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Repeat 1-3X



  1. Suz

    Melissa- I have a 16mth old and am a personal trainer. It has been a difficult journey back to my pre-baby body after an unplanned csection. I used to race 1/2s too and completely empathize with your race envy. This is where your videos have come in so handy for me. 15-20 mins while my little guy naps is doable. And I can even do multiple and varying workouts in a day! Hang in there, Momma, and know that others like you are out there! Lots of grace and doing the best I can is what I live by … that and ☕️ lots and lots of coffee! Lol.

  2. Cathrin

    Hi Melissa, i adore your workouts and have been following you for a very long time now. i noticed some of your protein bars and snacks [like humus, spinach,…] are cruelty-free.
    have you ever been thinking about going completely vegan, for your family, your own health, fitness and performance? for the animals and for your son? i would love to hear your opinion on that 🙂
    Huge loving greetings and so much respect for running Benderfitness.com,

    • benderfitness

      Hi Catherine, I was a vegetarian for 3 years, and sadly my body did not respond to it well. I was sick often & felt weak and tired, which is not like me at all. I will say that I understand nutrition a lot better now then I did at that time in my life so perhaps I just wasn’t incorporating enough proteins. I have considered doing it again on a trial basis to see how my body responds.

Leave a Reply

Your email address will not be published. Required fields are marked *