Month: December 2016

20-Minute Full Body Boot Camp: Cardio Workout & Goals for the New Year

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Good Morning Everyone!

Today is the last day of the year. It’s a time of reflection, anticipation, and goal setting. It’s a time to look back at the year past. To celebrate positive changes, and make plans to accomplish new goals in the coming year. I love looking at the life changes we have gone through, and anticipating changes for the year to come.

Many people start of the year strong with goals, and lose some momentum as the year progresses, but you can make this your year. Set concrete goals and stick to them. Make yourself accountable, and find ways to make it happen.

For us, this past year was huge and full of changes. At this time last year I was pregnant.

January 2016

On the Fourth of July we welcomed our son into the world. I went from working as a full time Occupational Therapist, to transitioning to a PRN position, and shifting my focus to blogging and parenting full time. My workout schedule/consistency isn’t where I want it to be yet, but I am making progress. It has been a year of joyous changes for us.

At the hospital with my son. <3 July 2016

I want to welcome 2017 with determination to make my goals a reality. I want to enjoy the year, and savor each moment of my son’s life (he grows so fast!) I want to be healthier, stronger, and more consistent. I want to create some new amazing workout programs to share with you.

I was going to start the year with a DietBet challenge, but I have decided to start the DietBet in February. Many people start off the year strong with their fitness goals, but by February that motivation has waned. So there will be a February Challenge.

I am also going to be posting more Diet and Stretching information for the New Year. I need to re-commit to making healthy choices in these areas for myself, and I think we will be more successful if we do it together.

What goals have you set for yourself? What else would help you succeed with your goals in the New Year? Let me know in the comments below.

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 timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

The Workout Burned about 215 Calories. I left my Heart Rate Monitor Running for 15 minutes to see the afterburn. 302 Calories after 1 Round.

Mountain Climber
Lateral Burpee Row
Warrior Lunge Hop: Part 1
Warrior Lunge Hop: Part 2
Side Lunge Lift
Alternating Hip Thrust
Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2
High Knees
Tricep Pushup
Burpee
Tricep Extension
Superman V-Up: Part 1
Superman V-Up: Part 2
Oblique V-Up
Boat with Single Leg Lateral Knee Drop

15 Minute HIIT: Total Body Cardio Fat Burn-Bodyweight Workout

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Hi Everyone!

I have a brand new Total Body Cardio Fat Burning Workout for you today! This one got me sweaty & was a great challenge for my entire body. The only equipment you need is a chair (or sturdy surface to place your hand on during a Dip Variation).

This workout is actually a re-boot from a workout tutorial I filmed way back in 2012. I posted the original tutorial video below. I did that workout for reps, and didn’t include the cardio bursts that I implemented in the new workout. The first time I did it, I paired it with a 3.6 mile run outside. Pick whichever variation works with your schedule for the day, or do a round of each.

I am making plans for my New Year workout schedule! Do you have any requests, or anything that would help keep you on track? I can do a DietBet Challenge for anyone with Weight Loss goals starting either Thursday January 5th, or for the Month of February (when people start to lose some of the New Year’s Motivation). Let me know what you think in the comments below.

Let’s decide to have a great 2017 together.

 

I have had a LOT of requests for more meal plan information, so I am working on that. Plus, all of this holiday snacking means that I am in need for a Healthy Eating Re-Boot. Let’s make this journey together this year, and achieve all of the goals we have set for ourselves!

I have a lot of health, life and fitness related topics that I want to write about this year. One of my major goals is to take the time to make that happen. I have a long list of topics that I compiled based on questions people have asked me on Facebook or in the comments. If you have a topic you would like to see me discuss take the time to comment below and let me know what it is.

Have fun with today’s workout! Remember to push yourself through it, challenge yourself to go for more reps, work up a sweat, and get yourself breathing heavy. By challenging ourselves we grow stronger.

See you soon!
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

OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 

1. Mountain Climbers
2. Lunge Jump
3. Jumping Jacks
4. Dive Bomber/Up-Down Dog
5. High Knees
6. Pendulum Squat
7. Mountain Climbers
8. Oblique V-Up (right)
9. Jumping Jacks
10. Oblique V-Up (left)
11. High Knees
12. Single Leg Tricep Squat (right)
13. Mountain Climbers
14. Single Leg Tricep Squat (left)
15. Jumping Jacks
16. Plank Donkey Kick Side Jump
17. High Knees
18. Plie Jump
19. Mountain Climbers
20. Plank to Toe Walk

Repeat 1-3X

Workout Tutorial:

Tighter Tummy Sculpt Workout: Bodyweight Workout

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Hi Everyone!

Are you ready to workout? I know I am! I took off the weekend for Christmas celebrations with my family. It was an amazing weekend spent with our loved ones. It also included a lot of eating, and a lot less activity than I am used too.

I planned to workout this AM, but my website went down and it took (what felt like) forever to get it fixed. That means I missed three days in a row! I don’t like to go more than 2 days consecutively without working out. I need to move!

I’m sorry that this week’s workout schedule wasn’t posted for you yet! Here is last week’s schedule if you haven’t checked it out yet: Weekly Workout Schedule: Dec 18-24. The new schedule is up now, and should be working!

This workout is all about the core. You will work your abs from every angle, and strengthen all of the muscles of your core. A strong core is foundational for everything you do. When you properly strengthen your core it helps maintain your pelvic alignment, protect your lower back, improve your posture, and support correct form throughout the day, and during exercise.

When I filmed this workout I paired it with 30-Minutes of Cardio. You can add a run, walk, cycling, or other cardio of choice. Check this week’s Workout Schedule for the optional Cardio Add On workouts for this week.

Ready for Cardio!

Have fun with today’s workout! Don’t forget to follow this week’s schedule & comment to let me know how you are feeling!  There will be new workouts headed your way this week, plus I am planning a new DietBet challenge for January.

See you soon!
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

Repeat 1-3X

1. 3 Part Abs
2. Temple Tap Abs
3. Crescent Plank (right)
4. Crescent Plank (left)
5. Heel Tap Abs
6. Angel Abs
7. Plank Crunch
8. Russian Twist
9. Elbow Tap Hip Lift (right)
10. Elbow Tap Hip Lift (left)
11. Boat Lift
12. Slow Mountain Climber
13. Leg Scissor
14. Tricep Leg Lift
15. Cheek to Cheek

*I paired this workout with 30 minutes of Cardio. 

***Weekly Workout Schedule*** December 18-24: Week 2

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Hi Everyone!

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week: Week 1 Workout Schedule

The schedule combines both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week: 

  1. 10-Minute Jump Rope Skipping Workout
  2. 10-Minute Awesome Cardio Fat Blaster Workout

Sunday:

10-Minute Lower Body Sculpting Workout: Glutes, Hips & Thighs (New)

Monday:

Plyometric HIIT: Fat Burning Body Sculpt

Tuesday:

Yoga Stretch & Strength

Wednesday:

Core & Cardio (New)

Thursday:

100 Burpee Workout Challenge

Friday:

Rest
Optional: Post-Run Recovery Stretch: Injury Prevention for Athletes

Saturday:

Cardio

100 Burpee Workout Challenge: 10 Burpee Variations

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Hi Everyone!

Are you ready to get sweaty? I really hope you said yes, because if you take me up on today’s challenge you are guaranteed to be covered in sweat by the end of it!

My friend Sean Vigue posted this gem of a workout the other day, and I have been anxiously awaiting a chance to try it! The 100 Burpee Workout!

I know, many of you probably think I am crazy, but I just want to Burpee! It will burn, I will sweat, and I am going to get in one heck of a total Body Workout!

If I lost you at the word Burpee (but I really hope I didn’t!) pick one of my other full body workouts for today.

Please check out Sean on Facebook and social media: @seanvigue and subscribe to his YouTube channel if you don’t already! We have done several workout collaborations together, and he consistently puts out great material!

I am doing the challenge today too. I will let you guys know how I do! Post the number of reps you make it through in the comments below! Let’s cheer each other on through this workout!

Melissa

 

 

15 Minute HIIT: Total Body Workout with a focus on Core & Fat Burning

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Hi Everyone!

I hope you are ready for today’s workout! I found it challenging! This is a full body workout, with a focus on Core strengthening. I also incorporated plyometric movements for an added fat burn/cardio challenge throughout the workout. Focus on proper form throughout. Good form is how you prevent injury. Push yourself for maximum reps.

In this workout I use one dumbbell and a stability ball. If you don’t have the equipment don’t worry! The weighted exercise can be done with body weight, or something from around the house. I demonstrate a variation for the exercise I do with the stability ball. There is always a way to modify, so you can do the workouts with what you have at home.

 

Feeling Good Post-Workout

I went through this workout once. I was hoping to get in a second round, but I wasn’t able to fit it in today. So if you have time, do a second round for me! I may actually end up repeating this workout, because I enjoyed the challenge a lot.

I posted a Healthy Cookie Dough Recipe: High Protein Snack, yesterday. I brought it to my family’s house for Thanksgiving, and even my nieces liked it! I have also served it to friends, and no one suspected they were eating something healthy! I have a brownie dip recipe that I need to share soon too. It’s delicious with sliced apples or graham crackers.

Tonight I made Cauliflower Chicken Fried “Rice” for dinner. It was tasty, and simple to make. Let me know which recipe you would like to see first (Healthy Brownie Dip or Cauliflower Fried Rice) in the comments below.

Gambit says hello!

I hope you all enjoy the workouts, and the schedule for this week! Let me know what you think, and how you like the 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

Interval Timer: 15 Rounds of 10/50

  1. Supergirl
  2. Lunge Jump
  3. Down Dog Leg Lift-Right
  4. Down Dog Leg Lift-Left
  5. Jump Squat
  6. Ab Pull/Decline Pushup or Frogger Pushup
  7. Jumping Jacks
  8. Reach Through Abs-Right
  9. Reach Through Abs-Left
  10. High Knees
  11. Pendulum Squat
  12. Plank Series
  13. Wood Chopper-Right
  14. Wood Chopper-Left
  15. Burpee

Repeat 1-3X
Optional Cardio Addition from Weekly Workout Schedule.

Healthy Cookie Dough Recipe: High Protein Snack

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Hi Everyone,

You are in for a treat with the recipe below. It’s delicious, it will satisfy your sweet tooth & no one will know it’s healthy unless you tell them.

I have served this when we have friends over, and I brought it with me to my family’s Thanksgiving. My nieces (6 and 3) both loved it!

The main ingredient? Chick Peas! So you are getting protein and fiber in this recipe! Chick Peas, also known as Garbanzo Beans, are rich in antioxidants and are a great anti inflammatory food.

The protein and fiber in Chick Peas will also leave you feeling fuller longer, and curb cravings. This is a great alternative to traditional Cookie Dough dips. Plus you aren’t risking salmonella when you eat it! It is dairy free and vegan friendly if you use agave instead of honey. You can probably use raw maple syrup in place of agave or honey, but I haven’t tried it. If you decide to test it out leave me a comment below and let me know how it is!

I have made this dip with multiple nut butters, and it has been delicious with each one. I tried it with Stevia in the Raw in place of honey (and added almond milk until it was the desired consistency), but I didn’t like it as much.

I have also tried it with a mix of brown sugar and Stevia, but in my opinion it is best with the honey.

As I continue to trial different variations I will update the recipe to let you know if I find something that I like better.

I hope you enjoy the recipe!

Melissa

PS You can find this week’s workout schedule: https://www.benderfitness.com/weekly-workout-schedule-december-11-17

Ingredients:

  • 1 Can of Chickpeas
  • 1/8 tsp salt
  • 1/8 tsp baking soda
  • 2 tsp vanilla extract
  • 1/4 cup Peanut Butter (or nut butter of choice)
  • 3 tablespoons oats
  • 1/3 cup to 2/3 cup Honey or Agave (depending how sweet you want it)
  • 1/3 cup chocolate chips (I use dark chocolate chips)

Directions:

  1. Combine all ingredients, except chocolate chips, in a food processor and blend until smooth.
  2. Stir in chocolate chips.
  3. Eat & Enjoy!

I serve my dip with sliced apples, but this would also be tasty with graham crackers.

 

10 Minute Lower Body: Glutes, Hips & Thighs Workout

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Hi Everyone!

First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀

Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).

In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.

Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.

Gambit & Maverick: Building a Friendship

These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.

I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!

Have fun with 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

Intervals: 10 Rounds of 10/50

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

  1. Squat to Lunge
  2. Pendulum Squat-Right
  3. Pendulum Squat-Left
  4. Warrior Deadlift-Right
  5. Warrior Deadlift-Left
  6. Squat & Press
  7. Plie Squat with Tricep
  8. Lunge & Curl-Alternating
  9. Warrior Split Squat-Right
  10. Warrior Split Squat-Left

Repeat 1-3X

***Weekly Workout Schedule*** December 11-17

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Hi Everyone!

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts.

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Sunday:

10-Minute Total Body HIIT + 10-Minute Cardio Fat Burn (New)

Monday:

15-Minute HIIT: Core & Legs-Body Weight Workout (New)

Tuesday:

Workout #1: Yoga: 10 Sun Salutations

Workout #2: Optional: 10-Minute Jump Rope Skipping Challenge

Wednesday:

Workout #1: Lower Body Sculpt (New)

Workout #2: Optional: Yoga Stretch & Recovery

Thursday:

Core Cardio Fat Burn: 15-Minute HIIT

Friday:

Rest Day: Optional Stretch: Foam Rolling

Saturday:

Cardio

10-Minute Workout To Sculpt & Shape Your Thighs and Butt + 4-Minute Tabata Lower Body Burn

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Hi Everyone,

I have a really good workout for today (two in fact!), but they aren’t ready yet! I have a quick weighted workout, and a body weight Tabata burn out bonus workout. (Update: the Tabata Lower Body Burn Video is posted below). Don’t worry! I’ve got you covered if you are on track with the schedule. There is an alternate workout posted below. If you are following the workout schedule, there is also an optional bonus Yoga Stretch workout posted for today. The schedule is new, so if you haven’t seen it yet you can check it out here: Weekly Workout Schedule.

I spent yesterday cleaning out our closets, and gathering stuff to donate. We own an excessive amount of clothing, and stuff in general, and we are trying to get rid of things. I have mentioned this before, but clutter can actually increase stress and has been scientifically linked to over eating. That isn’t the reason we are getting rid of stuff, but it’s a nice bonus!

Today I had a dentist appointment, and when it was time to start filming Maverick was not having it. He was so patient all morning at the dentist, and he wasn’t interested in watching me workout in the afternoon. I did film a baby weight tutorial version of the workout, which I will also post once I get the full workout filmed.

In the mean time, for anyone sticking to the schedule you can do the workout below instead. Thank you guys for being patient and bearing with me! Blogging and being a new mom can get a little bit crazy. The workout I posted below has several of the same weighted exercises as the new one, so it will be a good alternate workout.

I used two 20-pound dumbbells in this workout video below. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

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

Intervals: 10 Rounds of 10/50.
or
Repetitions:

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

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

  1. Squat
  2. Split Squat: Right
  3. Split Squat: Left
  4. In/Out Squats
  5. Warrior Deadlift: Right
  6. Warrior Deadlift: Left
  7. Curtsy Lunge: Right
  8. Curtsy Lunge: Left
  9. Single Leg Glute Bridge: Right
  10. Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 1

Squat: Part 2

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 1

In/Out Squat: Part 2

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

Single Leg Glute Bridge: Part 2

15 Minute HIIT: Total Body Workout with a Glute/Core Focus-No Equipment

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Hi Everyone!

Are you ready to sweat? Today’s workout has a focus on the Glutes and Core. That said, you will still get in a total body workout, because of the compound exercises used in this routine. My shoulders were burning by the end, and I had to switch out some of the mountain climbers and planks for high knees.

Remember, choose the option that is going to be best for you! The goal is to challenge yourself & push hard, while maintaining good form. Sacrificing form for speed will not improve your results. You want to get faster during HIIT workouts, while maintaining proper form for each exercise.

If you aren’t sure, watch the video first before following along. I was also able to post a photo tutorial for each exercise below, because Jesse helped me out with the filming.

This is Day 2 in our Weekly Workout Schedule. This is something new we are trying, to keep things easy and accessible for everyone. Let me know what you think! You can find the full schedule here: Weekly Workout Schedule. I want to know if it is helpful, and if it helps you keep on track. Don’t be afraid to adjust the days to fit your schedule.

Maverick helping me edit this week’s workout videos.

Have fun with today’s workout! Let’s finish the year off strong, and then go full steam ahead into the New Year!

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.: Set Your Timer for 10 Rounds of 40/50.

  1. Lunge Jump
  2. Sump Squat
  3. Pendulum Hops
  4. Back Lift
  5. Leg Series-Right
  6. Leg Series-Left
  7. Squat Jump Tap
  8. Plank Abs-Right
  9. Plank Abs-Left
  10. Double Leg Circles

Repeat 1-3X

Mountain Climbers

Plank

High Knees

Lunge Jump

Lunge Jump

Sumo Squat

Sumo Squat Part 2

Pendulum Hop

Pendulum Hop Part 2

Back Lift

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Squat & Tap

Squat & Tap

Ab Series: Part 1

Ab Series: Part 2

Ab Series: Part 3

Ab Series: Part 4

Double Leg Circle

Double Leg Circle

10-Minute: Quick HIIT Total Body Workout-No Equipment + 10-Minute Cardio Fat Burn

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Hi Everyone!

Welcome to the first workout of the week! We are trying out a new weekly workout schedule to help keep us all (myself included!) on track. The schedule will be a combination of new workouts (like today) and previously posted workouts. It will run Sunday-Saturday, but you can adjust the days to fit your schedule.

Remember, one of the best ways to be consistent with your workouts is to make sure you are following a workout schedule that you can stick to. Schedule time with yourself to make it happen, and treat it like you would any other appointment.

For today we have two 10-minute workouts. You can do them consecutively, or split them up AM/PM and get in two workouts for the day. Or you can choose to do just one workout. If you are doing just one workout I recommend the Total Body HIIT.

The first workout is a 10-Minute Total Body HIIT and requires no equipment. The second workout is a Cardio Fat Burn and uses a jump rope for the first 5 exercises. If you don’t have a jump rope, you can do rope less jumping. Remember, where there is a will there’s a way. Modify and make it happen!

Let me know what you think of the workouts, and if the schedule is helping, by commenting below and/or on Facebook, Instagram, or whichever social media site you prefer. I am looking for feedback.

Have fun with this workout! Push through it, focus on form, and work up an awesome sweat! I know I did!

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.: Set Your Timer for 10 Rounds of 10/50.

  1. Decline Spiderman Mountain Climbers
  2. Butt Tap Squat
  3. Lunge Jump
  4. Scissor V-Up
  5. Split Squat Pulse-Right
  6. Split Squat Pulse-Left
  7. High Knees
  8. Boat Twist
  9. Down Dog Leg Lift-Alternating
  10. Burpees

Repeat 1-3X

*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 2: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat 1-3X

Sculpt & Sweat Workout: Quick Workout with Dumbbells

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Hi Everyone!

It’s workout time! Grab a pair of dumbbells and you will be ready for today’s workout. If you don’t have dumbbells you can do the exercises with body weight, but the added resistance will increase the intensity.

I filmed this workout for reps, but you can also choose to do it for time. If you go for time, watch the video first to make sure you understand the form for each exercise. Even as we get faster with our workouts, and are able to get in more reps we do not want to sacrifice form. Proper form prevents injury and maximizes the benefit of the exercise.

I mentioned on my Facebook Live post: Starting this Sunday I will be adding a new workout page with the workout schedule for the week. It will let me have the workouts ready, and on a better schedule so you can always follow along. You are still free to choose one of the other 700+ workouts on this page, but that way you will always have an option if you are in a hurry.

Look Forward to More Meal Prep Ideas!

I am getting the filming done ahead of time, so there will be more new workouts each week. For anyone who has been kind enough to support us on Patreon, you will still have early access to the workouts before they are posted on my blog, as a way of saying Thank You! for going above and beyond to help support BenderFitness.

I have some other fun surprises in the works too! 🙂 I decided to hold off on my next DietBet challenge until January. So anyone with weight loss related goals for the New Year can stay tuned for that.

Have fun with today’s workout! I have new ones scheduled to start on Sunday! Thank you for joining me for today’s workout, and for being part of Team Bender as we all get stronger and healthier together!

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

You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below. 

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

Cardio & Yoga Flow Workout Combo

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Hi Everyone!

Are you ready for a Cardio, Strength & Stretch Workout combo? This is a two part workout: a 10-Minute Jump Rope Workout and a 30-Minute Yoga flow. You can choose your own adventure and decide if you want to combine the workouts, or pick just one to do today.

Don’t let the photo below scare you, going upside down in yoga is always optional. I demonstrate preparatory poses that you can do instead of the inversion. I taught a 60-minute group yoga class last night. It was a good combination of stretching and strength, which you will also find in the 30-minute workout video I posted below.

I also did a jump rope workout yesterday for some additional cardio. I did the jump rope workout in the AM, and the Yoga workout at night. If you put them together I recommend doing the jump rope workout first, so you can finish with the Stretch and Strength combo.

#FitLife…When jumping rope lulls your baby to sleep.

We are having family photos done this evening. I am going to try and film a new workout during Maverick’s afternoon nap. I have been toying with the idea of making weekly workout schedules, and having a Weekly Workout page here on my website. Let me know if you would find that useful in the comments below, or on my Facebook page.

Also, several people commented that they were no longer receiving e-mail updates when I make new blog posts. I believe that I fixed the error. Let me know if it is working for you, or you may have to resubscribe for updates. I appreciated the comments letting me know about the issue!

Thanks you always! Have fun with the workout! I will post an update on Instagram when I get my workout for the day done.

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: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Dumbbell Interval Sculpt: 15 Minutes Per Round: Quick HIIT Workout

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Hi Everyone!

Are you ready to workout? I hope so! I have a great workout video posted for you below, as well as a recap to my (already) hectic week so far. I am planning to do the workout that is posted below this evening.

For the workout video below: My dumbbells were 20 lbs each. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. Push yourself for maximum repetitions, while focusing on using proper form. You can also choose to do the workout for repetitions instead of time. If you are worried that focusing on speed will make you lose form I recommend going for reps instead.

I had planned on filming a new workout this morning, but things got crazy! That said, I am making my workouts a priority. Last week I finally got back on track with a consistent workout routine, and I already feel the difference. My energy is better, I feel better physically, and I feel more confident. It’s funny how exercise can impact you physically, mentally and emotionally.

Yesterday’s posted workout was: 15-Minute Total Body HIIT: BodyWeight Workout. I did not get a chance to do that, but I did get in a great hodgepodge workout. I basically interspersed exercises with taking care of the baby, and getting stuff done around the house. Jesse has been on a holiday decorating frenzy, and I am trying to reorganize the house because Maverick is already trying to mobilize (he just turned 5-months old yesterday!)

Maverick wanted to join in when I finished my yoga flow with Savasana.

Maverick wanted to join in when I finished my yoga flow with Savasana.

This was my workout:

-Romanian Deadlifts with 75lbs resistance 15 Reps X3.
-Russian Twists with 20 lb (baby) weight resistance 20 Reps
-Chest Press 20 lb (baby) weight 20 Reps
-Lunge Jumps 40 Reps X2
-15-Minutes Yoga: Sun Salutations

Cardio: 5-Mile Inclined Power Walk (Treadmill Speed Ranged 4.0-4.2, Incline Ranged from 4-12).

cardio-workout

A little cardio, while reading The Zookeeper’s Wife.

I thought about running last night, but I wanted to multi-task and get in some reading as well so I decided on a power walk on the treadmill. It was a great way to work up a sweat & get in some reading at the same time.

Maverick is trying a new food this week: Avocado. He seemed to like it! It was also super easy to make (avocado + water then blend). It’s a great food for babies and adults. In fact, I had some avocado, spinach, and an egg in a whole grain wrap for breakfast this AM.

maverick-avocado

Anyway, I hope you enjoy today’s workout! It is posted below. I will share an update on Instagram once I get my workout in. See you soon!

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

For Time: 10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps
For Reps: Level 1: 10 Reps, Level 2: 15 Reps, Level 3: 20 Reps

Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on)

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

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

30-Day-Challenge-Day-19-Dumbbell-Interval-001 30-Day-Challenge-Day-19-Dumbbell-Interval-003

 

 

15-Minute Total Body HIIT: BodyWeight Workout

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Hi Everyone!

It’s that time again….Workout Time! Are you ready? I hope you said yes.

Today’s workout is only 15-Minutes Per Round. It is a full body workout, and you don’t need any equipment. Push yourself to get in your maximum number of reps during this workout, while simultaneously focusing on good form. Sacrificing form for speed is never a good idea, because you risk injury and you aren’t getting the full benefit of the workout move.

If you aren’t sure about the moves, scroll through the video as a quick tutorial before the workout and you will be ready to hop in.

I have been super busy the last few days. I have had the opportunity to go into work (for my Occupational Therapist job) 4 days this week, so I have been doing that. I am actually going in for a little while again today to do another evaluation. The past two days I haven’t had enough time to get online, so I wanted to get an early start and get this workout posted for today.

I will be filming new workouts this week. Last week I got in three brand new workouts and two days of running. This week I would like to do three new workouts and three days of running. I am slowly, but surely getting more into a routine of blogging, and working out while taking care of Maverick.

These were the new workouts last week:

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

–Total Body Workout with Fat Burning Cardio: 16-Minute HIIT 

–Core & Butt Workout with Fat Burning Cardio: 16-Minute HIIT

Speaking of Maverick, today he is 5-months old! How is time flying by so quickly? We are very excited for his first Christmas. He hasn’t quite mastered crawling yet, but he is trying already! He rolls around everywhere and loves to laugh and play. He watches Jesse and I during workouts with intense interest.

Maverick's first photo with Santa.

Maverick’s first photo with Santa. Story time & nap time. <3

Well, I hope you all enjoy today’s workout! I need to get ready for work!

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

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

Repeat 1-3X

30-day-challenge-day-17-full-body-009

Core & Butt Workout with Fat Burning Cardio: 16 Minute HIIT

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Hi Everyone!

Are you ready to workout? I hope you answered yes! Today’s workout is a good one. It’s focused on strengthening your core and butt, but is still a great full body workout. Every other exercise is a Cardio Burn move so you will also be burning fat, and getting in a great cardiovascular challenge with this routine. You don’t need any equipment for this workout. I used the stability ball for one move, but I demonstrate an alternate exercise at the start of the video for anyone without equipment.

Pre-workout

Pre-workout

I found this workout series very challenging! I was sweating like crazy, my waterproof mascara was all over my face by the end of the routine, and I definitely felt like I got in a good workout. Challenge yourself to go for max reps & really push through the workout. The great thing about HIIT/timed workouts is that you can always adjust it to your level. When you are just starting out you will need more breaks, and get in fewer reps. As you grow stronger you will find that you can push yourself to get in more reps. If that gets easy (woohoo for entering #TotalBeastMode!) you can add equipment such as a weighted vest or dumbbells to some of the moves to increase the challenge further.

Maverick seemed happy that I was working out!

Maverick seemed happy that I was working out!

These little modifications allow you to continue to progress the workout and break through any plateaus that you might be facing.

I went through this workout 1 time, and paired it with a 3-mile run. Jesse, Maverick and I had a family run last night. It gets dark super early at this time of year, so we put several blinking lights on the running stroller, wore bright colored clothes, and wore another blinking light. If you are running outside, be sure to stay safe and make sure any traffic can see you. Run against traffic, and never take it for granted that someone can see you, especially at night.

Sweaty post-Run. We wore bright colored clothing, and used blinking lights to stay visible.

Sweaty post-Run. We wore bright colored clothing, and used blinking lights to stay visible.

I have had a great workout week so far, and I feel so much better for it. It’s amazing what exercise does for your body physically and mentally.  This week our new workouts included:

40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender
Total Body Workout with Fat Burning Cardio: 16-Minutes

I also taught a 60-Minute group yoga class on Tuesday, and got in a 3.5 mile run with the running stroller that day as well. I hope you are enjoying the workouts! Let me know how you are doing/feeling in the comments below!

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

1. Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat

Repeat 1-3X

Bird-Dog

Bird-Dog