Stronger Abs + Total Body Workout

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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!

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:

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

  1. 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

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7 thoughts on “Stronger Abs + Total Body Workout

  1. Jessie

    For nearly the past two years, you’re workouts have been my “me time!” I have two daughters, and I truly feel like I’m a happier and healthier mommy because of my time spent with you. Thank you so much for your dedication to fitness and your blog and for motivating me to push play every day. Your workouts have completely transformed my body since having my second daughter. I recommend your workouts to everyone! Thank you!!

  2. BOnny Frizzell

    Hey Melissa!! I am always encouraged and inspired & challenged by your posts! As a mom with a new baby also, I get the struggle of trying to squeeze in active time for yourself, thank you for being such a positive role model! Enjoy your day… thanks for todays work out!!

  3. Anonymous

    Thank you for a great workout! My abs are finished! Many of these moves are new to me so thank you for keeping exercise interesting. Your site has given me a renewed interest in working out and keeping fit. I’m so grateful for all that you do!

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