Total Body Workout with Fat Burning Cardio: 16 Minutes

Hi Everyone!

It’s workout time! This is a quick, 16-Minute workout that will get you sweating! I love these short, but intense workouts. It’s what I need to get in my exercise, while working on the blog from home and taking care of my son. That or a few more hours in the day.

I have been really struggling to get in my workouts lately, and it felt AMAZING to get in a great workout and sweat. My son was awake for the whole workout, but he just watched intently (with the occasional cheer thrown in for good measure).

I have also stayed on track with my meals, focusing on healthy proteins, veggies at every meal and getting in plenty of water. I am making Maverick’s baby food, so it’s a good reminder for me to meal prep for myself as well. When you are busy meal prep and easy access to healthy choices is imperative.

Let’s face it, if it was always easy to get in a workout and make healthy food choices, everyone would do it all the time. It’s not always easy, but it’s worth it. Your health is worth it. After missing multiple workouts I realized how sluggish I was feeling. I was dragging, during my normal tasks, and feeling exhausted. Ironically, exercise gives you more energy. It sounds like it should be the opposite, but our bodies are designed to move. When we do things like exercise and eat well we are helping our bodies to function at their optimum level of health and fitness.

Keeping the baby warm on our walk.

It’s very hard for me to get in my cardio each day. I really miss running consistently. With the change to colder weather I worry about the baby outside. Sunday we had a warmer day, so I bundled Maverick up and took him for a walk outside. He enjoyed it and stayed warm, and it felt great to me to get moving.

As a new mom a lot of this is a learning process. It’s been one large life change after another & I put a lot of pressure on myself to get things done each day. As a work at home mom that means, blogging, setting up lighting/camera to film, filming, editing videos, social media posting, monitoring comments, deleting spam, replying to emails. As a stay at home mom that means taking care of my son, and managing the household. Being a mother (and a father too!) is a 24-hour per day job. It is the most wonderful thing I have ever experienced, but getting everything done is definitely a balancing act. Luckily Maverick is a very happy and well natured child. He watches me working out with interest, sleeps well at night, and doesn’t cry often.

Anyway, I hope that you enjoy today’s workout! Give yourself props for showing up and getting in your workout today. Sometimes just getting to that moment is an accomplishment in it’s self!

Have fun,
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your interval timer for 12 Rounds of 30/60.
*30 Seconds Cardio of Choice between each exercise*

Sumo Pushups
Plie Jumps
Rock the Boat Twist
Frogger
Leg Series-Right
Leg Series-Left
Surfer
Side Plank Elbow Tap-Right
Side Plank Elbow Tap-Left
Heel Tap Squat Jump
Pendulum Abs
Donkey V-Kick

Repeat 1-3X

Maverick’s view of the workout.

Post workout!

40 Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender

Hi Everyone!

Today’s workout is a brand new 40-minute yoga flow. I am joined in the workout by Sean Vigue. Sean is no stranger two my channel. This is our third workout collaboration, plus he filmed a Full Body Pilates Core Workout for BenderFitness just a few days before I had my son.

It is always fun to collaborate with other people in the fitness industry because everyone brings their own unique style to their workouts. Which means more versatility for you! During this workout we included a warm-up and cool down, a Power Yoga Fat Burn, and a Core Burn section.

You can find Sean:

On YouTube: www.youtube.com/motleyfitness
On his Website: www.seanviguefitness.com

I definitely recommend subscribing to his channel. He has a wide variety of workouts, and a fun personality. Plus, he is an accomplished author of several fitness books. I have his Power Yoga for Athletes Book and I really like it. It makes Yoga accessible to more people.

You can find our other workout collaborations here:

Full Body Pilates Core Workout

20-Minute Plyometric Pilates Fitness Fusion

20-Minute Cardio Core Workout

This month has been challenging for me. I feel like I have been starting & stopping, and halting before I am really able to achieve a good workout rhythm again. I will be writing about it today, and maybe doing a live video on Facebook.

I am really trying to hone in on my diet choices as well. When I get in my workouts my diet is more on track because I have less cravings. When I don’t work out my appetite can get totally crazy, and I don’t feel as satisfied. It can be a vicious cycle of bad habits! I know what I need to do to get on track, and I 100% know that I am capable of it, but it has been a struggle lately.

I hope you guys enjoy today’s workout and work up a fantastic sweat! Please comment, click Like on the youtube video and let us know what you thought of the workout, and if you want to see more collaborations in the future.

Have fun today!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Sean is on Social Media: @SeanVigueFitness

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

At Home Body Tone Workout + 20-Minute Total Body HIIT Cardio Burn

Hi Everyone!

I feel the need to workout today. Intensely. I’m tired, and feel sluggish, and I know that means my body is craving exercise. It sounds like a conundrum, but when I exercise I have more energy. Which means that not exercising can be a vicious cycle, because not exercising makes me feel tired, and then it’s harder to get moving. However, when I do I definitely notice the impact on my energy levels.

I have two workouts for you below. You can choose to do one, or pair them together. The first workout is low impact, but effective. The second workout is a cardio burn Total Body HIIT. Today is Black Friday, so I know a lot of people are getting their workout in by running from store to store, but I really feel the need to get in a great, sweaty workout today. Also, Black Friday shopping frightens me! I am staying away from the stores today. We are doing some photos for Maverick and then I am getting back to the safety of my home!

We had two amazing Thanksgiving celebrations, with my side of the family and Jesse’s side of the family. You guys probably already know how important my family is to me, but since having my son seeing him with our family just melts my heart and makes it feel so full at the same time.

Well, I am off to try and get in my workout early! I would like to have it done before we go for Maverick’s photos today. Sometimes when I push off my workout I end up missing it.

I hope that you enjoy today’s workout(s)!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Set your Interval Timer for 15 rounds of 30/50 seconds.
Complete 30-Seconds of Cardio between each move.

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

Total Body Workout & Fat Burn: Ground Up-Bodyweight Workout

Good Morning Everyone!

How are we midway through the week already? Does anyone else feel like time is rushing by? Today’s workout is a full body routine, but you will definitely feel it in your core. I did this workout for Reps, but you can do it HIIT style by setting your timer for 13 rounds of 10/50 and going for max reps.

I enjoy the challenge of Repetition based workouts in a different way than I enjoy HIIT. Your body responds differently to each technique, and that is a great way to keep making progress.

I filmed a workout collaboration with Sean Vigue yesterday, so we have a new Yoga workout headed your way. The workout is a Power Yoga flow. We combined some fast paced ashtanga styled movements (one breath per movement) for increased fat burning and total body exercise with a slower core based flow. I think you guys are really going to enjoy it!

Yesterday, in addition to filming my collaboration with Sean, I did 20 Squat Jumps and Lunge Jumps 2X as some bonus exercise. It was one of those days where I just had to squeeze in some extra movements so I got in a little bit extra where I could.

I was thinking of doing a Thanksgiving 5K, but it’s supposed to be raining and close to freezing temperatures, so I think I am going to just do an AM workout in the warmth of my home. I don’t mind running in a nice summer rain when it’s warm outside, but I do not like being freezing and wet!

I hope you all enjoy today’s workout. I am looking forward to sharing the new routine with you!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

*Cardio options: high knees, jump rope, jumping jacks, mountain climbers

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X

22 Minute HIIT Full Body Home Workout: Body Weight/No Equipment

Hi Everyone!

It’s workout time again! Are you ready to get sweaty? I hope so! I know I am ready for a great workout. Today’s workout is a 22-Minute Total Body HIIT. This is one of our Boot Camp Classes.

My plan is to film a new workout today. My fingers are crossed that my son is amenable to my filming schedule! I have so much that I want to share here on BenderFitness, but it’s been crazy trying to get stuff done with a newborn. I have to re-start any projects multiple times throughout the day and that just makes things take longer.

I updated the Booty Sculpt Challenge Move of the Day Playlist. I will be adding a new move today. I created a playlist on Youtube to keep it easy to find the daily exercise. I will continue posting moves until the end of the month.

I will see you all soon with a new workout! I hope you enjoyed the last Live Workout in my BodyRock Mom workout series. I posted the video on my Facebook page. 🙂

Can you guys believe that we are just a couple days away from Thanksgiving? Jesse and I celebrated with my side of the family on Sunday, and we will see his side of the family Thursday. I made my Honey Balsamic Brussels Sprouts and a healthy cookie dough dip. Even the kids loved the dip! Do you have a favorite healthy holiday recipe?

Have fun today!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

*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

Stronger Abs + Total Body Workout

Good Morning Everyone!

I woke up much later then I intended too this morning! Luckily my son is still sleeping so I have a little bit of time to catch up on my blogging and get a workout posted.

Today is Monday, and it is the last workout in my BodyRock Mom Live workout series. That will be up live on Facebook at 2PM Eastern. It’s going to be a quick Cardio Sculpt Workout to burn fat and help tone the whole body.

Saturday night I finally got in a great run. It has been really tough trying to get in my workouts and cardio lately. It felt amazing to run and work up a great sweat. I have been struggling over the past two weeks to get my workouts in, and taking 45-minutes to myself felt amazing. If you are a new mom (or you know one and want to help them out) giving yourself a little bit of time to do something that you want to do for yourself is a huge help. Remember you are going to be happier and healthier if you take some me time to do something you love (napping counts too!) Plus, Maverick was jumping in Jesse’s arms and wiggling with joy when he saw me after my run, and that’s too cute for words.

I did a 30-minute 3.56 mile interval speed/incline workout on the treadmill. Followed by a 5-minute walk. I felt fantastic so I wanted to see if I could do one mile fast…..I did one mile in 6:30 (no incline so prob around 6:45 min/mile equivalent outside), and finished with a .25 (quarter of a mile) walk. I felt so good, energized and rejuvenated.

My goal for this upcoming week: Film 3 new workouts + get in 3 runs. If I get in more I am awarding myself bonus points! I am also getting caught up on the videos for my 30-Day Lower Body Challenge. They will be posted as soon as I get them edited.

Thank you guys for always being supportive and understanding. 🙂 I appreciate you.

Have a great day, and enjoy today’s workout combo!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: Interval Timer set for 15 Rounds of 10/50.

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X

Squat Press
2. Spiderman Plank
3. Runner’s Lunge Pulse-Right
4. Runner’s Lunge Pulse-Left
5. Bent Over Row to Fly
6. Table Leg Press-Right
7. Table Leg Press-Left
8. Rock the Boat V-Up
9. Elbow Tap Side Plank-Right
10. Elbow Tap Side Plank-Left
11. Down Dog Hop-Right
12. Down Dog Hop-Left

Repeat 1-3X

Leg and Belly Blast: Fat Burning 15-Minute HIIIT

Hi Everyone!

It’s workout time! Today’s workout is a great total body HIIT, that is focused on the legs and belly. One round will take only 15-minutes per round. You can repeat the workout to make it more intense. This is a wonderful routine to help you shape your body with strong, lean muscles.

Don’t be afraid of muscles, they make you stronger, healthier, improve your metabolism (and the number of calories you burn during every second of the day), and they give your body shape. When I was younger I was worried that using weights would make me bulk up, but bulking up takes quite a bit of effort work, strict diets, and heavy workouts. It’s funny to look back, and see how much I have learned about exercise and the human body along the way.

I have to admit, lately, getting in my workouts has been a very big challenge. Maverick had his vaccinations last week, and his schedule was off for a few days. I did get out for some nice walks with him during the week as well. I think it’s important for both of us to get outside. It seems like every time I get a schedule down it changes, and that has been tough with filming and blogging.

My happy baby boy. He makes a sound when he wants me to look at him, and this is his response when I do. He melts my heart.

There were a few days there where my mind wanted to workout, but my body just didn’t seem to have the energy to make it happen. One thing is for sure, every time my baby boy gives me that big, bright smile of his I am filled with joy and thankfulness. He is such a happy baby, and every time he smiles at me my heart melts all over again.

We tried his first food last night (acorn squash), which he didn’t seem too thrilled about. I am making his food at home, so it will actually help me stay on top of meal prepping and food planning for Jesse and I as well.

I am working on a new meal plan (I have shared a few basic plans in the past). I am also going to be sharing my sister, Jessica’s, journey to getting back in shape after two babies and poor eating habits. I will be teaching her how to meal prep for success throughout the week, and focusing on healthy eating, and basic strength building before progressing her to harder workouts.

Just a few things to look forward to!

I hope you all enjoy today’s workout!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

–Buy a Gymboss now. 10/50 Second Intervals
Equipment: Dumbbells, Chair, and Yoga Mat.

1. Full Body Mountain Climber
2. Chair Rows
3. Russian Kicks
4. Bicycle V-Up (right)
5. Bicycle V-Up (left)
6. Burpee
7. Split Squat (right)
8. Split Squat (left)
9. Sit to Stand Hop (right)
10. Sit to Stand Hop (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Russian Twist
14. Side Plank Elbow Tap (right)
15. Side Plank Elbow Tap (left)

Repeat 1-3X

20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

Hi Everyone!

It’s workout time! We have a brand new 20-Minute HIIT Boot Camp workout for you! Jesse is doing this workout with you, so be prepared to have some fun during the workout. I was having a hard time not laughing behind the camera (a few times I couldn’t hold it back!)

Jesse had a rough and stressful day, and really didn’t feel like working out. Then the tired hit before he could start the workout and he REALLY didn’t feel like exercising! What’s the best remedy for a stressful day? What is a great energy booster? That’s right! Exercise. So guess what….he did it anyway. The truth is that we all have days when we just aren’t motivated to workout, but doing it anyway helps you stay consistent and that is when you get results.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

Jesse: Happy Post Workout! Or is that Tom Cruise? 😉

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

I taught a 60-minute Yoga class last night, and I am presenting at a wellness fair today. I hope you guys enjoy today’s workout! It’s a really great routine! Let me know what you think in the comments below or on Social Media.

Have fun!
Melissa, Jesse & Maverick

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Curtsy Lunge Abduction-Right
Curtsy Lunge Abduction-Left
Balanced Pushups (or regular pushups)
Squat and Curl
Tricep Drop
Walk the Plank
Curl & Press
Heel Tap Abs
Side V-Up-Right
Side V-Up-Left
Russian Twist
Hip/Leg Lift

Repeat 1-3X

15-Minute HIIT Burn: Body Weight Workout for Your Entire Body

Hi Everyone!

It’s workout time again! Today’s workout is only 15-Minutes per round. The only equipment I used was a chair and a yoga mat. If you don’t have a chair, you can do the exercises from the ground. Remember, there is always a way to modify your workout. I want you to challenge yourself during today’s workout. Go for maximum repetitions, but don’t sacrifice form for speed. Good form doesn’t just maximize your results, it also keeps you safe and helps prevent injury.

Ready for my BodyRock Mom workout

Yesterday I did my BodyRock Mom workout Live on Facebook. I also posted that video below. It’s 12-Minutes long, and I found it very challenging! I used a weighted vest and a balance trainer (Bosu), but you can also do the exercises with body weight only. I found that adding the equipment definitely increased the challenge for me. Although my BodyRock Mom workout is a full body routine, you will definitely feel it working your core. I incorporated fat burning movements throughout the routine.

After 1-Round of my BodyRock Mom workout.

Jesse also filmed a workout last night. The new workout with Jesse won’t be up until tomorrow, because I still need to edit it. It will be up early-sometime this afternoon or evening- for anyone who supports us on Patreon (one of our ways of saying Thank You!)

I mentioned yesterday that we did some meal prepping on Sunday, and cooked a lot of chicken to use in meals this week. It definitely made yesterday evening a lot smoother. The chicken was already cooked so I was easily able to steam some veggies to go along with our meal for a quick, but delicious dinner.

Maverick had his 4-Month check up at the doctor. He is growing so quickly! He is in the 91% for height, and 75th percentile for weight. He is such a joy. He weighs over 17 pounds now, so I feel like I am always getting a bonus workout when I carry him around and play with him. I am going to try and film a new workout during his nap time today, so be sure to check back for that. Jesse’s new 20-Minute HIIT workout will be up tomorrow.

See you soon!

I hope you enjoy today’s workout!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your Interval Timer for 15 Rounds of 10/50.

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

23 Minute Total Body Workout: No Equipment-Body Weight Workout

Hi Everyone!

Are you ready to have a good week? I know I am! Last week my workout schedule imploded a bit. Things went wonky and I just couldn’t fit everything in. As a brand new mom I am still adjusting to some of the schedule changes.

My son is a great sleeper at night, but his nap schedule is not as solid yet. I did some thing yesterday to make life easier on myself during the week. I meal prepped a ton of chicken (Jesse actually cooked it, I just told him what I needed), and a bought a bunch of frozen steamable vegetables. My goal was to make cooking this week easier on myself, and less time consuming. It will also help me stay on track with making healthy food choices.

I have blog topics I want to write about, fitness success stories I want to share, and workout videos I want to film. Being a mom is a 24-hour job, and sometimes getting those things checked off on my list, along with all the around the house stuff just becomes too much to realistically fit into a day. Slowly, but surely I am figuring it out.

My BodyRock Mom workout will be live today at 2PM eastern on Facebook. If you want to sign up for notifications you can do so here: http://www.bodyrock.tv/bodyrockmom/signup. Maverick has his doctor appointment for his 4-month checkup today, so hopefully he is in a good mood during the workout!

I hope you enjoy today’s workout. It’s a full body routine. My goal is to film a new workout today, but if I can’t I will be doing this workout and aiming for 20-reps per exercise. Remember, go at your own pace. Pause the video if you need too & pick the number of reps that is right for you.

I also posted the playlist for the Booty Sculpt Challenge below, so be sure to check out today’s move!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

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

Repeat 1-3X

15 Minute Core & Glute Workout: Plank & Buns

Hi Everyone!

It’s that time again…Workout Time! Today’s workout is only 15-Minutes. It is Low Impact, but very effective. I also posted the full playlist to my Booty Sculpt Challenge Move of the Day below. It includes all 12-moves we have done so far.

It has come to my attention that some people are having trouble accessing the page I made for the move of the day. I haven’t figured out what the issue is (yet!) because it is loading without issue for me, but I will get it working.

It has been a rough week on me for workouts. My son just turned 4-months old, and all of a sudden he isn’t a fan of his daytime nap schedule. It seems like my daily To-Do list became a To-Do mountain this week. I am playing catch up, but I am ready to start fresh again this week. I shared this video of my son laughing on my Instagram (@BenderFitness), because it makes me smile every time I see it! Hopefully it brings a smile to your face too! It’s a good reminder to find the joy in life.

For anyone who has been on social media (or looked at the news this week), you know there has been a lot of cruelty going on lately. Politics and opinions quickly go from discussion and debate to attacks and name calling. I think that political discussion is a great tool, when both sides are willing to listen and critically think about what the other party is saying, but once you attack that is gone. So I am posing an extra “challenge” to do something to bring joy to someone today. Hopefully the video of Maverick laughing brought someone a little bit of joy. It doesn’t always have to be a grand gesture, but the world can use some kindness right now.

I think that true health is physical, emotional, and spiritual. On this website I primarily talk about the physical side of wellness, but that doesn’t mean the other aspects aren’t just as important.

As always, thank you for working out with me! See you tomorrow! Don’t forget to spread some kindness today.

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

Booty Sculpt Challenge Videos:

12-Minute: Quick Total Body Sculpting HIIT Workout

Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted a cardio video below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

I posted two cardio workout options below. You can pick the one that is most appealing, or even do all three videos together. I am a day behind on the 30-Day Move challenge, so I will be posting two challenge moves today. I apologize for that, I was not feeling well yesterday & I took the day fully off, and did a whole lot of nothing. I just focused on playing with and taking care of my son.

During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.

I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

I will have more recipes to share with you. I will post them as soon as I have a chance!

Melissa

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

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50.

Squat Press
Spiderman Plank
Runner’s Lunge Pulse-Right
Runner’s Lunge Pulse-Left
Bent Over Row to Fly
Table Leg Press-Right
Table Leg Press-Left
Rock the Boat V-Up
Elbow Tap Side Plank-Right
Elbow Tap Side Plank-Left
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Repeat 1-3X

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

Jump Rope
High Kness Jump Rope
Jump Rope
High Knees Jump Rope
Jump Rope

Section 2: Cardio Fat Burn

High Knees
Burpees
High Knees
Burpees
High Knees

Repeat 1-3X

15-Minute Full Body HIIT Workout: Bodyweight Workout

Hi Everyone,

The good news is that I have a new workout for you. The bad news is that it isn’t up yet. I am still working on the upload. In the mean time I am posting an alternate workout below. Today’s workout is a 15-Minute Full Body HIIT. This routine utilizes alternating strength and cardio/strength moves. The only equipment you need is a chair or a bench for one arm exercise.

You can do this workout for time (the way I do in the video), complete it for reps, or do a round of each. I like mixing up my workouts between HIIT and repetitions, because both techniques challenge the body differently. Besides, it fun to mix things up.

Challenging your body in new ways will keep it guessing. It prevents stagnation and continues to help you build strength, and endurance. If you try it both ways let me know which technique you found most challenging.

I taught my yoga class tonight. I like to end my classes with a guided meditation to help people relax, re-energize, and focus on the mind, body, spirit connection. I have decided that I need to start incorporating more meditation into my life. I do it sporadically, but I need a consistent practice. I am not normally an anxious person, but the presidential elections this year have had me feeling sick to my stomach. I need to do something to ground myself. Meditation helps us to become more in tune with our bodies and emotions, so that we can choose our response, instead of just reacting to a situation.

I have a new collaboration coming out soon with Sean Vigue. We are filming a new Power Yoga video. I am really excited for it, and I think you will all enjoy the workout.

We have collaborated together in the past. If you want to check out those workouts you can find them here: https://www.benderfitness.com/?s=sean+vigue.

I hope you all enjoy today’s workout. I will get the new one posted as soon as I am able to. Also, don’t forget to check back (or subscribe to my Youtube channel) for the new Booty Sculpt Challenge Move of the Day.

Melissa

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

–Buy a Gymboss now. Set your timer for 15 rounds of 10/50 Intervals.

You can also do this workout for Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

10 Minute Abs + 10 Minute Cardio Fat Burn: No Equipment Home Workout

Hi Everyone!

Welcome to today’s workout! Today we are starting out with a quick core workout. This workout will only take 10-Minutes, but you can repeat it to make your workout longer. I also posted a cardio video below for an added fat burn. If you do one round of each video your total workout time will be 20-Minutes and you are going to have a great burn.

Each video can be repeated up to 3X (total workout time 60-Minutes). I recommend alternating videos if you are going to repeat them. Cardio/Core/Cardio/Core, etc. Be sure to warm-up before the workout and cool down after the workout.

We are on Day 7 of my Booty Sculpt Challenge move of the day. I haven’t filmed the new move yet, but I will post it as soon as it’s up. You can find Days 1-6 here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge.

Also, today at 2 PM my newest BodyRock Mom workout will be live. If you want an e-mail reminder for the workout each week you can sign up here: http://www.bodyrock.tv/bodyrockmom/signup. I will also be sharing the video on my Facebook Page: @MelissaBenderFitness.

I hope you guys enjoy today’s workout! I am filming a new one today, so that will be posted for tomorrow.

Have fun & work up a good sweat!
Melissa

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

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Equipment: –Buy a Gymboss now. set for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

15-Minute Cardio HIIT: Total Body Plyo Fat Burn

Hi Everyone!

I hope you are ready for today’s workout. It’s been a fun workout week so far, between daily workouts and our daily Booty Sculpt Challenge move of the day. Today’s workout is a quick, 15-Minute Per Round Cardio HIIT. It’s an intense one, but push through it and you will get an awesome burn!

As always, focus on form and getting in your maximum number of Reps during each exercise. If you are going to repeat the workout. I posted a Warm-Up video below. Please warm up before doing this workout. Not only will it help your body get ready for the workout, but it will actually help you to work at your maximum and get a better burn during the 15-Minute HIIT.

I have been posting the Booty Sculpt Challenge moves of the day here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge. I also made a playlist for the challenge on my youtube channel: https://www.youtube.com/MelissaBender. I feel like my glutes are already getting stronger since I started the challenge. I will be posting the Day 5 move later today.

Today’s workout is a throwback workout, but we will be filming new workouts this weekend. We are going to start off today with a nice family run outside. I love running with Jesse and Maverick. It’s so wonderful to be outside and get active with my family. Maverick loves looking at the trees and going for a ride, and it’s a nice way to talk and spend time together.

Maverick is ready to go running with Mom & Dad!

I am planning a new program to help my sister, Jessica, get in shape, and she has agreed to share her journey on BenderFitness. She is a busy mom of two, and has some bad eating habits so we are going to focus on diet and meal prep first. We are currently working out the program and scheduling, so I will update you guys on when we are going to start that.

Also, is anyone interested in a DietBet Challenge to help stay accountable during the Holiday’s? It’s a weight loss challenge, so I normally host one to ring in the New Year, but I have had some requests for a challenge to help people through the Holiday Season. Let me know in the comments below if that is something you would be interested in.

I hope you enjoy today’s workout!
Melissa

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

–Buy a Gymboss now.! Interval Timer: 15 Rounds of 10/50
Help BenderFitness: https://www.patreon.com/BenderFitness

1. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee

Repeat 1-3X

Today’s Challenge Move:

16-Minute Total Body HIIT Workout: No Equipment, Fat Burning Body Weight Exercises

Hi Everyone!

It’s workout time! Are you ready for a great Total Body HIIT Workout? You don’t need any equipment for this one, but you will definitely feel the workout!

I especially liked the Side Plank L-Lifts. They are a tough exercise, so if they become too intense, hold your side plank. I do encourage you to try for as many reps of the full exercise as possible. Also, in the video I accidentally skipped one exercise and added it to the end. So when I say “This is the last exercise” there is actually one more move.

I actually filmed this workout as a tutorial only video about 5-years ago, with my friend and special guest, Cydney. Originally, I did this workout for reps:

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

You can choose to do it for Reps or as an Interval Workout with me. Or, you can aim to do one round of each. I used some different movement variations in this workout. You can scroll through the video before you get started to check out the exercises if you aren’t sure what they are.

I also posted the Day 2 Booty Sculpt Challenge Move of the Day below. I did two sets of 20 Reps in addition to the 16-Minute Total Body HIIT workout. I intended to get in 3 sets, but I got busy and forgot. I will be posting each Move of the Day here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge. I will have the Day 3 Exercise posted today.

My total workout yesterday was:

1-Round of today’s workout.
3.6 Mile Run Outside
2 Sets of 20 Elevated Single Leg Squat

Can you believe he’s almost 4 months old already!?!

Tomorrow my son will be 4-months old. It’s amazing how many skills he has learned in this relatively short period of time. I feel so much stronger than I did when I first started back to working out when I was 6-weeks postpartum.

I hope you enjoy today’s workout!
Melissa

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

Workout Top by: Affitnity

–Buy a Gymboss now.! Interval Timer: 16 Rounds of 10/50
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist

Repeat 1-3X

16 Minute HIIT: Burn Fat Fast: Lower Body Workout

Hi Everyone!

Today’s workout is quick and efficient. It’s only 16-Minutes per round, but it had me sweating like crazy! I used a dumbbell for the first exercise, but you can choose to make it body weight only if you prefer.

I utilized High Knees are my cardio burst between exercises. If you prefer Jump Rope, Mountain Climbers, Jumping Jacks, or another form of cardio you can switch it up. Just push yourself to keep the pace/intensity high.

I posted three videos below. The first is a 5-minute Warm Up that you can do before the workout so you are ready to maximize your intensity. The second is the workout video, and the third video was yesterday’s challenge move. This month I will be posting one challenge move per day for the Lower Body. You can add that exercise onto your workout of the day (if you choose to accept the challenge!)

Jesse and I had our first group yoga class of the semester last night. We normally teach a Yoga Class and a Boot Camp class each semester at a local university’s wellness center. With the baby, we decided to limit it to just one class this year. I paired one round of the 16-Minute workout with an hour of Yoga. It was a pretty intense yoga class, so we worked up a great sweat there too.

If you want to pair your workout with Yoga, you can pick one of my yoga routines here: https://www.benderfitness.com/category/yoga. I am working on a new collaboration with Sean Vigue. I have had some great workouts with him in the past, and I am excited to film a new one with him.

I hope you all enjoy today’s workout!

Melissa

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

–Buy a Gymboss now.! Set your timer for 12 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Woodchopper Half Burpee

2. Jump Kick (right knee up)

3. Surfer Half Burpee

4. Jump Kick (left knee up)

5. V-Up Pushups

6. Tuck Squat Jump

7. Kick Backs (right)

8. Kick Backs (left)

9. Get Ups (switching feet)

10. Back/Side lunge (right)

11. Back/Side Lunge (left)

12. X-Jump

Repeat 1-3X

Warrior Deadlift: Booty Sculpt Challenge Day 1

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

Repeat 1-3X

15 Minute Cardio HIIT Fat Burn + Quick 5-Minute Mommy & Me Workout

Good Morning Everyone!

Before we get to today’s workout I want to thank you for the amazing support you all gave me in response to my post Open Letter to the Commenter Who Said “Having a Baby Ruined My Body”. Your support (as always) has been tremendous.

Today, I have a brand new, Quick Mommy and Me Workout video with my son, Maverick. This is the quick exercise routine that I do with him on days when getting in a more formal workout just isn’t working. I also included a 15-Minute Cardio HIIT for those of you looking for something with a higher burn today! In the photos below you can see the burn after one round, and after two rounds. I also posted a link at the bottom of the page to the BodyRock Mom Live workout I did yesterday. So that’s three workout options for today!

Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

My workout outfit in my cardio HIIT video is from Affitnity. They have a lot of fun fashions, and you can get 15% off with the code BenderFitness at checkout.

After two rounds! 441 Calories burned in 30-Minutes

I hope you enjoy today’s workout! I am filming a new workout today. We are having beautiful weather today so I want to take Maverick on a walk or run.

I will also be posting a daily Lower Body Move Each Day this month. It’s a Booty Toning Challenge, so you can add the move to your workout of the day. I am working on getting that posted next. See you soon!

Melissa

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

-10 Reps Per Exercise (or to baby’s tolerance!)
***These exercises can also be done with a weight, or body weight only****
****Only do these exercises with baby if the baby can hold up their own head. Do not complete reps to exhaustion. Baby’s safety is always #1!*****