15-Minute Stability Ball Workout

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Hello Everyone,

Today’s Workout is a Stability Ball Workout. If you don’t have a stability ball, don’t worry, the exercises can be modified to be done with bodyweight as well. One round of the workout will take 15-Minutes, and the exercises are focused on sculpting a strong, round butt. It’s a great and effective lower body workout for the legs, calves, thighs and glutes. Additionally, you will activate your core muscles during this routine.

I also shared my newest no equipment workout video below along with a link to the workout breakdown. The new workout was posted yesterday. If you haven’t tried it yet, I definitely recommend giving it a go. It’s another 15-Minute Routine, and can easily be paired with today’s workout.

Staying Active

This weekend, before my Facebook Business Page was hacked and everything went sideways (more on that in a minute) my husband and I had a fun and active day. We started by watching our son play soccer in the morning, went to lunch with family, met my sister at the driving range and finished by buying new plants for our hillside and doing some gardening.

Remember, there are a lot of ways to stay active and healthy. Some days I don’t get in an official workout, but I stay busy and physically active. I also take easier rest days as well, so don’t feel like you always have to be on the go. Rest is part of the process of building your health.

I did enjoy going to the driving range. I’m new to golfing, but Jesse and my sister are going to take me to a Par 3 course soon. I’m not even very good at mini golf (Jesse says I go She Hulk on the ball), but it will be fun to try something new.

Facebook Business Account Hacking Update

It is Day 3 of my Facebook Business Page Hacking Saga. Sadly, I still do not have access to my page. I have a call scheduled with Meta this morning so hopefully I get more answers and a clearer idea of resolution.

The hackers enabled over 20 ads to my Melissa Bender Fitness page yesterday. So if you were exposed to “weight loss gummy” ads that are supposedly backed by Trisha Yearwood, please know that is never something I would post or sponsor. I have no idea how much business spending these people enabled, because I have no access to the page, but hopefully I get better answers today. At my last check this morning, the 20 ads they had enabled were down to 1, so I do believe Meta is actively working to get those down and get me back control of my page.

I do have two factor authentication enabled on my page, as well as strict friend request settings, but they were somehow able to access my personal page and steal admin of the Melissa Bender Fitness page and transfer it to themselves. They also posted horrific content to my personal page in an attempt to get me fully kicked off of Facebook to make it harder for me to regain control of my page.

Because my business account is monetized the hackers most likely have every bit of my information from my home address, social security number, banking information and more. So if you have an account, be sure that your birthday and photo ID name match the information on your account (it helps Facebook verify who you are) and that you do everything you can to keep your account secure. If you have a personal account you likely haven’t shared as much of your information, but you can still be at risk.

Hopefully I get more answers today, and I am able to get my Facebook business page back. It’s my biggest platform and it really helps me reach more people and keep BenderFitness going. Continue to say prayers or send positive vibes for our family. I’m very concerned about identify theft at this point, on top of everything else.

I hope you enjoy today’s workout (and the workout from yesterday if you haven’t tried that yet!) Both are below. Have a great day!


More Workouts: https://linktr.ee/BenderFitness

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Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Yesterday’s Workout: New Total Body HIIT

Find the Workout Breakdown and Photo Tutorial Here

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