Reset Workout #7 and #8

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Hi Everyone!

Welcome to Reset Workouts #7 and #8.

These are our two throwback workouts for the week. We had two brand new workouts to start the week, and we will be finishing with another new workout.

Workout #7 is a Dumbbell Interval Sculpt, so grab some weights and get in an awesome workout. Workout #8 is focused on plyometrics movements. These are great for building power, strength and speed, while working on your cardiovascular endurance at the same time. You will find both workout videos below.


Today’s recommended meditation is about motivation. Many of you know that I often say the key to creating a healthy lifestyle isn’t motivation, it’s determination. However, it’s certainly easier when we have motivation to back us up. This is a quick, guided 15-minute meditation.

I really enjoyed the ideas shared in this meditation, and I hope you do too.

Insight Timer:


I have more new recipes headed your way. If you need more ideas be sure to check out:

We are building a great recipe list, and I hope you are enjoying the new meal ideas. Let me know how you are doing with the challenge thus far.


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 keep bringing you new workouts, your donation is greatly appreciated:

Workout #7: Dumbbell Interval Workout:

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max 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

Workout #8: PLYO HIIT

15 Rounds of 10/50.
1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper 
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee
Repeat 1-3X

2 thoughts on “Reset Workout #7 and #8

  1. Lupe

    Thank you for the throwbacks, Melissa! I loved them. ALSO, I love that you gave the remaining seconds left on workouts. A former workout group I was with for 20 years used to call on “halfway”, “ten” and “five”s. Then finished with the timer. “Five to start” and GO. So, my brain loves the timing queues. It’s so hard with all the moving parts going on, I super appreciate the workouts.

  2. Leslie Wilson

    Another one for the books Melissa, you can never go wrong with the throw backs. I completed both Reset Workout # 7 & 8 back to back and boy was I out of breath. LOL!!!! Both workouts hit every muscle that needs work and I’m thoroughly exhausted. Happy to say I seen my endurance increased since picking up your workouts again. The “Supergirl Row” is a beast move, OMG insanely wicked, but so good for sculpting the body. I still have work ahead of me, but thank you for posting these awesome workouts.

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