This workout is quick, but effective. It utilizes compound movements to maximize your workout in a short period of time.
You can complete this routine for Time (as I do in the video), or you can do this program for Repetitions. If you have enough time, I recommend doing one round for time, and one round for reps.
The challenge for each type of workout is different, and it is a great training technique to expose your body to different types of challenges.
I have done this workout both for time and reps, and I recommend completing 2-3 rounds, or pairing it with a cardio workout.
Even Lightning McQueen works out in the Bender house.
I hope you are enjoying the new workout routines . Please let me know what you think! I love hearing your feedback.
Have fun and get sweaty!
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Grab some dumbbells for this quick, Total Body Workout.
Always consult your physician before trying this or any other exercise program.
Time: 10 Rounds of 10/50. Reps: 10-20 Reps Per Exercise with good form.
It’s workout time! Grab a couple of dumbbells for today’s workout. The workout video, and photo tutorial can be found below.
This is a fast workout, that utilizes compound exercises to give you a great burn in a short period of time.
If you don’t have dumbbells, you can use something from around the house to add some resistance to your workout. Soup cans, or bottles of water are simple switches, and will help you activate your muscles a little bit differently than the body weight variation.
You have two options for today’s workout. You can complete this video with me for Time and complete Max Reps in each Interval. The second option, is to complete each exercise for Reps instead of time. Select the number of Reps that is challenging for you. Aim for 10-20 Reps per exercise, with good form and minimal rest between exercises.
I have complete this routine both ways, and enjoyed each technique. If you have time, try a round for time, and a round for reps. You may be surprised at how it changes the challenge.
Post-Workout Flex
This isn’t the only new workout I have for you this week! Keep your eyes out for a Brand new HIIT routine as well.
For the first time in a LONG time, I finally feel like I have been getting in consistent workouts. The results are obvious in my energy, mood, and overall drive. I encourage you to pay attention to the way you mentally and emotionally feel when you get in your workouts.
The benefits of exercise go beyond the obvious, physical benefits.
Set yourself a workout goal this week. My minimum goal is to get in 5 workouts, but I would love to get in 6. I will keep posting check-in and accountability posts on Instagram and Facebook. Get involved and let me know how you are doing!
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Set your interval timer for 10 Rounds of 10/50.
You can also do this workout for Reps. Aim for 10-20 Reps of each exercise with good form.
Squat and Press
Lunge and Lift-Right
Lunge and Lift-Left
Curtsy Lunge-Right
Curtsy Lunge-Left
Push-up Rows
Warrior Deadlift-Right
Warrior Deadlift-Left
Curl, Press, Tricep Drop
Rock the Boat Twist
Repeat this workout 1-3X.
Squat and Press: Part 1 Squat and Press: Part 2Lunge and Lift: Part 1Lunge and Lift: Part 2Curtsy LungePush-up Rows: Part 1Push-up Rows: Part 2Push-up Rows: Part 3Push-up Rows: Part 4
Warrior DeadliftCurl, Press, Tricep Drop: Part 1 Curl, Press, Tricep Drop: Part 2
Curl, Press, Tricep Drop: Part 3
Curl, Press, Tricep Drop: Part 4
Rock the Boat Twist: Part 1 Rock the Boat Twist: Part 2 Rock the Boat Twist: Part 3
Are you ready for today’s workout? The workout I selected for today feature’s a very special guest…my sister, Kristen. We did a workout series to prepare for her wedding, and she used all BenderFitness workouts to get in shape. Today’s routine is 10 minutes long, but you can repeat it 1-4X for a longer workout, or pair it with cardio of your choice.
I would love to have both of my sister’s join me for another workout challenge. We will have to see if I can talk them into it.
Work and Life: I am currently working on my #BFBodyWorkout series. I’m really excited to launch the new series. I wanted to have the new program released earlier, but I had to push the start back a little bit. I have been picking up a lot more therapy shifts, and added another class to my teaching schedule this semester.
Running: I haven’t been running much, but I slowly started incorporating some runs back into my workout schedule. Jesse and I have been doing a family run once per week. Maverick rides in the stroller, and loves all of the sights and sounds. I’m slowly, but surely finding a better balance for exercise, and self care. I never thought those things would be difficult for me, but sometimes I find it hard to prioritize myself.
My health, and the health of my family are linked. So prioritizing choices that impact my health, also positively impacts them. Maverick already imitates/joins in for high knees, jump squats, and down dog, with the occasional somersault thrown in for good measure. His pediatrician actually commented, that he has a lot of muscle definition, and is obviously and active child, which made me ecstatic.
Health is a gift, and if I can start to help my son learn healthy choices and lifestyle techniques, than I am helping him make decisions that will positively impact his future.
I hope you enjoy today’s workout!
Much love,
Melissa
PS You can follow me on Instagram: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
1. Burpee 2. Lunge Hop (right) 3. Lunge Hop (left) 4. Plank Jack 5. Leg Series (right) 6. Leg Series (left) 7. Leg/Hip Lift 8. Side Plank Crunch (right) 9. Side Plank Crunch (left) 10. X-Jump Repeat 1-4X *Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.
Today’s workout is a quick routine that will work your entire core. I am pairing this routine with a 10-minute cardio jump rope workout (posted below). I love combining core strengthening exercises with a great cardio routine. The combination is super efficient for helping to improve your fitness, and giving you visible results.
I am also practicing my stretches. One of my goals for this year is to continue to work on my flexibility. I am going to stretch every day this year. I have added two new exercises to my split/lower body stretching routine. I will film a tutorial to share the new stretching additions. You can find my original routine here: Stretches to Improve Flexibility for Splits.
This stretching program is my go too for lower back pain, and even helped me overcome IT Band Syndrome last year. Even if you don’t care about achieving a split, it’s a great routine for the legs, hips and back.
Another goal I have for the year is to share more of the holistic aspects of health and wellness. I believe that true health occurs when you have balance in your life: mental, physical, emotional, spiritual and social. Health isn’t just lack of sickness. I am striving to find that balance and get on a better routine.
What are your goals this year?
I will see you soon!
Melissa
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.
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)
Welcome to today’s workout. It’s quick, and it is an awesome strength building, fat burning exercise routine.
I love these fast workouts. This one only takes 10-minutes per round. The reason that I love it is because I can make it fit into my hectic schedule. If I have time I can repeat it for a longer workout. Or I can add it as a cardio burn to any of the other workouts on my site.
These days time is at a premium. For my workouts it’s get it done quickly, or it’s not happening. That was actually one of the reasons I started BenderFitness. When I started graduate school I primarily did yoga and running. I was almost done with my yoga certification, and I had already started developing my own workout style.
Suddenly graduate school was taking up most of my time. We had classes from 8AM to 6PM most days, and over an hour commute each way. It wasn’t done there, we still needed to do reading assignments and study. My workout time was severely diminished. I started creating my own workouts, and feeling stronger and healthier than ever before.
Fast forward to my second year in graduate school. I missed teaching yoga, and I needed something outside of school that I loved and was passionate about. So we filmed out first workout video, and slowly but surely we developed the workout database and website that you see today.
So why am I reminiscing and sharing this story with you today? It’s a reminder that life gets crazy and busy. My life is still crazy, busy, although in a different way now that I have my son. Be kind to yourself. Remember that sometimes getting in “only” 10-minutes of exercise is an awesome feat. Remember that by showing up today for your workout you are making a choice to do something great for yourself, your body, and your overall health and wellness.
Whether you do one round of today’s workout, or three rounds, I want to give you kudos. You are awesome. You showed up. You made the choice to take an active role in your own health and wellness. You are doing great.
Thank you for working out with me,
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts I am on instagram as @Melissa_Bender_Life
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
*Warm-Up*
1. Heel Tap Jump Squat 2. Mountain Climbers 3. Lunge Jump 4. Russian Kicks 5. Runners Lunge Hop (right) 6. Runners Lunge Hop (left) 7. Low Jack 1/2 Burpee 8. X-Jump 9. High Knees 10. Burpee Repeat 1-3X *Cool-Down*
It’s workout time! It has been a crazy week here, so I really needed this workout today. One round only takes 10-minutes, but in that time I was able to really work up a great sweat and feel the burn. I paired this routine with a 3.1 mile walking/running interval workout.
The Workout: Today’s workout utilizes a dumbbell. You can grab two dumbbells if you are ready to add more resistance. This is a Total Body Workout and utilizes compound exercises to help us get the most benefit from the workout in the least amount of time. Focus on maintaining good form throughout the routine.
My Run: As I mentioned above, I did one round of today’s workout and paired it with a run/walk. My run was broken down into half mile intervals. I alternated half a mile of running at a challenging pace with half a mile of speed walking.
Post-Workout Sweat.
On a scale of 0-10 I would put the running intensity at an 8/10. It was difficult, I was breathing hard, but in a controlled manner. The intensity was high enough that I wanted to stop running, but I was able to keep going until I was done with my interval. I did my run around my neighborhood, so it included plenty of hills. If you decide to try this run you can do it anywhere, but it would definitely be easier on a track (2 laps around a standard track is a half mile). I posted a quick video on my Facebook page, talking about my run and the benefits of training your body and mind.
#BFFitFall Challenge: I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website. Let me know in the comments if you like the challenge, and if you would like to see another challenge next month.
Use the hashtags #BenderFitnessand #BFFitFall on social media when you do your check in posts. I highly recommend doing a check in post or using a tracking system for your workouts. It really helps you to remain accountable. Research shows that working out with a friend, even virtually, helps people stick to their workout routines.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
It’s workout time. Today I have a powerful workout combination for you. The first video is a 15-Minute Plyometric HIIT Fat Burn. The second video is a 10-Minute Total Core Workout. You will work your entire body with this combination, with a focus on strengthening and sculpting your mid-section.
Push yourself hard, focus on form, and you will get in an amazing Total Body Workout.
New Workouts: I am working on getting my newest workout videos uploaded and edited for you. Technical difficulties seem to be a way of life right now. I have used Apple products for years, but I am getting very disillusioned with the number of issues I have had with their equipment over the past year.
I am getting it all figured out, but it’s frustrating and time consuming. Right now I feel like I’m on a treadmill of accomplishment: no matter how hard I work I am running hard without getting anywhere. I feel so melodramatic for typing that, but the frustration is real my friends!
Despite that, I am determined to make it happen. I will find a way and prevail in the end. I am too stubborn to do otherwise.
Photo from my newest yoga flow….The video refuses to import to my computer.
New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
Have fun with today’s workout! I will get the new videos up ASAP when I am done fighting my phone, my computer, and possibly punching a pillow a few times. 😉 Perhaps I should make meditation and yoga a priority for the next few days….
See you soon! Remember, aim for a total workout time of 30-60 minutes. You can pair the videos, repeat one, or repeat both. Make the routine work for your needs. Tag me in your photos!
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
Welcome to today’s workout combination. I have two workout videos, and the workout breakdowns, posted below.
The Workouts: The first workout is focused on the Lower Body. You can use dumbbells or a barbell for some added resistance. Don’t have equipment? Either grab something from around the house to add some weight, or do the exercises with body weight.
Don’t be afraid to modify the workout to suit the equipment you have at home. You don’t need to own a ton of expensive equipment to get in a great workout. In fact, 90% of my workouts are equipment free.
The second workout takes 15-minutes per round. It is a total body workout, with a focus on core and fat burning. Doing both routines together is going to give you a really efficient, full body workout. You will build lean muscle, boost your metabolism, and burn fat.
Shuttle to and from a 5K this weekend.
Filming New Workouts: Jesse and I have arranged babysitters twice this week so we can film new workouts. Between filming, writing, taking care of my son, working PRN in Occupational Therapy, and life in general I have really been struggling to get stuff done. We are working as a team to create a consistent schedule for my blogging, filming and writing.
We will be filming new workouts on Wednesday and Friday this week. You can expect to start seeing new workouts back in the rotation for next week.
Running/Race Update: Jesse and I ran in a 5K on Saturday. Jesse did his first race pushing Maverick in the stroller and still took first place in his age group. Maverick absolutely loved it. He was cheering and clapping for people during the race.
I didn’t have my best race. I started talking with another runner on the second mile and slowed way down. I have to admit that I enjoyed running this race more than usual, because I wasn’t pushing as hard. I love the challenge of a 5K, but I normally don’t like the distance because it hurts the entire time. That said, I want to get back into that “push” mindset and re-build my speed. This 5K was about 3 minutes slower than my average 5K pace.
My race results.
Up and Coming: I have a lot of topics that I want to write about. I know people want to see more food posts. I also want to write more about body image, health, and wellness. I am teaching a yoga course at Penn State Beaver in the fall, and as I prepare my syllabus and lesson plans I am reminded how much more there is to a healthy lifestyle than “just” exercise.
I have a list of topics that people expressed interest in, but if you have something you would like to see me write about please let me know in the comments below.
Have fun with today’s workouts!
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
It’s workout time again! I have two quick workout videos for you below. The first workout uses dumbbells and will take 10-minutes per round. The second workout is for reps and is bodyweight only.
Personal Update: I have been really struggling to get in my workouts for the past two weeks. It’s been Go, Go, GO at all times. I have been getting in random exercises interspersed throughout my day. To be honest, missing my workouts has me feeling off. I know, that’s not very descriptive, but I miss being able to have a set time to just get in my workouts and push myself physically.
According to the scale my weight is the same as when I was on stage for my NPC Fitness Bikini Competition. I weigh about 5 pounds less than I did when I got pregnant, but my body composition is completely different. I’m sharing this as a reminder that the scale doesn’t tell the whole story. Frankly, I just don’t feel very fit right now. I need to get back to working out, filming videos, and blogging. It’s part of who I am, and what I love to do.
Sharing my workouts here makes me feel like I am making a positive change in the world. Helping people be healthier and live a higher quality of life is a calling to me. I consider it disease prevention, which is the primary level of healthcare. Jesse and I had a long talk last night about how to make our schedule/time work so I can spend more time on the website.
The Workouts: For the first workout grab two dumbbells and a stability ball. If you don’t have a stability ball don’t worry. I use the ball for one exercise, but you can do that exercise from the floor. The second routine is body weight only. You don’t need any equipment. Focus on good form. If you want a time challenge set your timer to stopwatch and see how quickly you can get through all of the exercises. Another way to do it is to pick an amount of time, and repeat the routine as many times as you can in that time limit.
Workout 1
Workout 2
Let me know how you do and how you feel. Did you like the exercises in these videos? There are some fun moves thrown in there.
Enjoy the workout! I am planning to film this weekend, so keep an eye on my social media accounts for new updates.
Much Love,
The Benders: Melissa, Jesse & Maverick
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender
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: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/60.
*Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.*
If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.
1. High Knees 2. Man Maker Burpees 3. Rainbow Climber 4. Romanian Deadlift 5. Russian Kicks 6. Warrior Deadlift (right) 7. Pendulum Hop 8. Warrior Deadlift (left) 9. Hip Lift Stretch 10. Chest Press Situp
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *Leg Series reps: Beginner 5, Intermediate 8, Advanced 10 per movement 1. Angled Mountain Climber 2. Leg Series (right)* 3. Leg Series (left)* 4. Knee Drop Plank Press 5. Temple Tap Abs 6. Triangle Dog Press 7. Heel Slide Abs 8. Dips
Are you ready for today’s workout? It only takes 10-minutes per round! Is 10 minutes too short for you? You always have the option to repeat it for a longer workout or pair it with a different workout routine. The great thing about short workouts is that you can modify them to fit your schedule and routine. Sometimes I get in one round of my workouts, other times I repeat it 3X. It’s all about what is functional for your schedule.
You’re in for some fun because Jesse is teaching today’s workout. He has a great personality and energy. He usually makes me laugh a few times during the workout. If you hear giggling from behind the camera that’s me. Grab a dumbbell if you have one. If you don’t have access to equipment can do the exercises with body weight only.
This week I am focusing on filming more new workouts. I will also be posting a new running schedule. I did a 5K on Saturday, and several people on Facebook indicated that they would like to see a running schedule to pair with my workouts.
If you are interested in more information about running, or running specific workouts you can find more articles here: Bender Fitness Running Schedules and Workouts. You can also post any questions or comments below if you want to learn about a topic I haven’t written about yet.
I think my IT Band has finally recovered! I will continue to stretch, and focus on staying healthy, but I had no issues during my race. That brings me so much joy! Being injured is a great exercise in patience, but I don’t recommend it to anyone.
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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
1. Burpee 2. Twisting V-Up 3. Walk the Plank 4. Russian Twist 5. Superman Push-up 6. Oblique Drops (right) 7. Oblique Drops (left) 8. Frogger Push-up 9. Side Plank Hip Drop with Leg Lift (right) 10. Side Plank Hip Drop with Leg Lift (left) Repeat 1-3X
Today’s workout is focused on the core. The exercises I chose for this routine combine cardiovascular and strengthening components. That means you will work the core from every angle, while elevating your heart rate and burning fat.
I also included a Bonus Dip Station Workout. I don’t use the dip station much, because I like to stick to using equipment that most people have at home, but it does provide a nice bonus challenge.
When you work the core you always want to activate all of the muscles that support your midsection from the front, sides and back. This workout utilizes exercises that will active your core from multiple ranges of motion, and recruit all of the muscles that make up the core. The muscle fibers of the core run in several different directions. These exercises will help you to work all of these muscles.
I am still taking time off to allow my IT Band Syndrome to heal. I feel like I am 100% better, but I am being cautious and will continue to stretch, rest and foam roll for at least two more days. My Half Marathon is coming ever closer, and I want to run it pain/injury free.
You can find a Foam Rolling video HERE. If you’ve never tried it I recommend it. It can help with injury prevention and healing. I am also doing my Runners Stretches. Typically IT Band syndrome can be managed efficiently with rest, stretching, and good running shoes. Our running guru, Shep, told me to keep rolling and stretching daily even after I think I am 100% healed. I plan on taking his advice. My son thinks it’s hilarious when I foam roll. He tries to climb me like a human jungle gym.
You can choose to do today’s workout on it’s own, or pair it with cardio of your choice. If you add running or walking cardio I recommend aiming for around 30-Minutes. If you choose HIIT as Cardio you can do 15-20 Minutes.
I mentioned in my last post, I am Running my Half Marathon and fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.
I hope you enjoy today’s workout! Let me know what you think!
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.
Max reps during each 50 second Interval, 10 seconds of rest between exercises. 1. Mountain Climber 2. Russian Twist 3. Frogger 4. Crunch & Tap 5. Russian Kicks 6. Temple Tap Abs 7. Plank Jacks 8. Heel Tap Abs 9. Donkey Kick 10. Hip Lift
Repeat 1-3X
1. Reverse Pushup 2. Leg Raise 3. Ab Twist 4. L-Lift 5. Tick Tock Abs
It’s workout time again! Today’s workout will only take 10-Minutes per round. This routine will help sculpt and strengthen your entire body. I used dumbbells in this workout, so if you have some grab them! If you don’t have them you can do the exercises with body weight, or grab some water bottles, or something from around the house to add resistance.
Adding resistance will increase the intensity of the workout, and increase the overall burn. Remember, work at your own level. If you find the workout challenging that’s a good thing! Get in as many reps as possible with good form.
Yesterday I read an article that said it doesn’t matter if you lift heavy, or lift light for more reps. Both techniques led to equal strength gains. When lifting heavy people tend to max out between 8-12 reps. When lifting light most people max out between 15-20 reps. The most important aspect of training, as it relates to building strength, is to get to your personal maximum.
The great thing about HIIT, is that it is designed for you to always go for your max reps. It’s a great way to progressively build your fitness, because you are always aiming to get in more reps during each interval. This helps to prevent your body from adjusting to the workout style.
I am a firm believer in versatility in workouts (which is why this website and my youtube channel currently have over 800 unique workouts). Don’t be afraid to mix up your workouts and try new things. Moving your body, and trying things that challenge your strength, flexibility, endurance, all of it combines to help you improve your level of overall health and fitness.
Strength without flexibility leaves you more prone to injury. Flexibility without strength leaves you more prone to injury. Flexibility and strength combined will help you decrease your chance of injury. We should ultimately be seeking health, and balance in both our workouts and our lives.
I hope that you enjoy today’s workout. It’s a fun, quick challenge. Let me know how many rounds you make it through. I teach my jogging class today, so I will be getting in between 3-4 miles of running, and I am aiming to do 2 rounds of this workout. My total workout time will be about 50-minutes. That is assuming everything goes according to plan. With an 8-month old plans sometimes change.
Wish me luck & 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.
Beginner: 30 seconds max reps, 15 seconds rest Intermediate: 45 seconds max reps, 10 seconds rest Advanced: 50 seconds max reps, 10 seconds rest
Interval Timer: Buy a Gymboss now. 1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag
It’s workout time! Today’s workout is quick! It’s only 10-Minutes. You can fit in a 10-Minute workout today. Your health is working making the effort.
If you want a longer/more intense workout you can repeat this routine, pair it with another workout, or pair it with 30-minutes of cardio of choice. The great thing about quick workouts is that they are flexible. My son is insanely mobile, and wants to get into everything, so I have to keep my workouts short and intense right now.
I was thinking of doing a daily “Nursery Workout Challenge.” Which means I would write down a list of exercises each day to keep in Maverick’s nursery or play room. Instead of doing them as a timed exercise, I would check off each exercise throughout the day as I play with my son.
As you all know, I had the flu and was super sick for about a week and a half. I had to take Maverick to the doctor the other day, because he got sick. It turns out that he had a double eye and ear infection. Thankfully he seems to be back to his normal self already. His fever broke around midnight on Saturday. Yesterday I didn’t work out at all, I just focused on taking care of my baby.
Not feeling well.
I did get in one workout (my first in almost two weeks!) on Friday. I teach a Jogging course at Penn State, and I was able to run with my students. It felt fantastic to get my body moving again. I didn’t have any coughing or lingering aches and pains after being sick. I did 4-miles at a comfortable pace, and didn’t feel worn out afterwards. It felt so good to move after being sick for so long.
Easy Effort Run
Now that I am better, and Maverick is better (let’s hope Jesse stays immune to whatever is going around!) I am going to edit the workout I filmed before I got sick. I am planning to film a new Yoga workout by special request from my Patreon supporters. Let’s get the BenderFitness workout program back into action with new workouts!
Let me know how many rounds of today’s workout you get in! Did you pair it with any other workouts or cardio? Don’t forget to tag me in your check in photos on Instagram! I love seeing you guys working out with me!
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.
All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. Buy a Gymboss now.
*Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point. 1. Burpee 2. Bicycle V-Up 3. Warrior 3 Tap (right) 4. Warrior 3 Tap (left) 5. Rotating Side Crunch 6. Russian Kicks 7. Russian Twist 8. 1 Leg Hip Press (right) 9. 1 Leg Hip Press (left) 10. High Knees Repeat 1-3X
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
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
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
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.
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
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: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.
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.
Today’s workout is a quick, but challenging Cardio HIIT. This is a fantastic fat burning workout. You can do this on it’s own, repeat it to increase the intensity, or use it as an Add On to any of my other workouts. This is a great cardio option when you want to maximize your workout.
I mentioned this in a Facebook Live video recently: Intensity DOES matter. When it comes to fat burning, while maintaining lean muscle mass, multiple studies have shown HIIT workouts to be incredibly effective. That means not only are you burning fat, but you are boosting your metabolism by maintaining your lean muscle. When you lose weight, if you lose your muscle mass you can actually lower your metabolism. Muscles require much more energy to maintain, which means that people with higher amounts of muscle can eat m ore calories just to sustain their weight. This is part of the reason that men often have an easier time losing weight than females: they have more muscle mass and are therefore burning more calories during everything they do.
Today, I did one round of this workout and paired it with the new workout Jesse and I filmed last night. That workout is still being edited, but it will be up either this evening or early tomorrow.
I am excited to share the new workout with you! I really enjoyed being able to have both of us on camera working out together. Plus, it’s a fun way to celebrate BenderFitness’ 5 Year Anniversary!
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
Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.
Today’s workout is short, sweet, and effective. Grab a stability ball and you are ready to go! If you don’t have a stability ball I also posted a 10-Minute Standing Abs, Thighs & Butt workout video/breakdown below.
If you want you can even pair both videos together. Remember, you can always modify, add videos, and make the workout routine your own! We have over 700 different workout videos to chose from, so you have a lot of options!
The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.
Butt Lift
I hope you all enjoy today’s workout! Let me know what you think in the comment’s below! I would also love to know how you feel after this week’s workout schedule.
I also want to give a HUGE Thank You to anyone who is supporting us on Patreon. I mentioned the other day that our account was accidentally deleted so all of the pledges we had received to this point were deleted as well. We are starting from scratch. If you want to help: www.patreon.com/BenderFitness.
Are you ready for a quick, fat burning cardio workout? Then you’ve come to the right place! One round of this workout takes only 10-minutes. I use a jump rope in the first half of this workout, but if you don’t have one you can do rope less jumping (do the same motions without the jump rope). This is a great workout on it’s own, or as a cardio burst in addition to another workout for a bonus fat burn.
Yesterday I planned on filming a new workout, but I got called into work last night. I am now doing Occupational Therapy on a PRN (as needed/on call) basis. Jesse was out running when I got called in, but I wanted to get in a quick workout before I went in so I used the cardio segments of the 20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout and did the cardio bursts in the video below.
I burned almost 100 calories in 10 minutes, which is the equivalent of running approximately 1 mile. Calorie burn does fluctuate based on effort, body weight, height, and muscle mass, so I gave a calorie range for this workout. I got my calorie burn by using my Fitbit, which has a built in heart rate monitor.
I filmed a new workout, plus warm-up and cool down today so be sure to check out that video when it is up!
Melissa
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
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. *
