10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Hi Everyone!

Today’s workout is quick, but you should definitely feel the burn! This workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.

When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.

Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.

I used two 20-pound dumbbells in this workout. 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.

I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.

Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.

I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run.

I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa

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.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

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

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

Jump & Tone Boot Camp

Hi Everyone!

Today’s workout is a variation of one of our Bender Boot Camp classes. There are several ways to do this workout:

1. AMRAP: Select a specific time limit that fits your workout schedule and repeat this routine as many times as you can in that time period.

2. Intervals: 50 seconds max reps, 30 seconds of jump rope or high knees in between exercises.

3. Reps: Complete the routine for reps as I demonstrate in the video.

In our class we completed intervals for max rep intervals (option 2), and we went through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down.

If you are following this week’s Workout Schedule, this is what we have done so far this week:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: That’s today! Have fun with the Jump & Tone Boot Camp.

Let me know which workout option you chose (or really challenge yourself and do a round of each workout style!) & how you felt after the workout.

Have fun!
Melissa

*After each exercise complete cardio of choice (jump rope or high knees).

1. Burpee
2. Toe Tap Sit-ups
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Side Plank Reach Through (right)
6. Side Plank Reach Through (left)
7. Leg Series (right)
8. Leg Series (left)
9. Leg Lift Plank
10. Pendulum Squat

Repeat 1-3X

Love Handle Loser & Speedy Body Toning Workout Combo

Hi Everyone!

I have a workout combo for you today. Today’s workout pairs my Love Handle Loser 12-Minute Interval Workout with the Speedy Body Toning Workout. The first workout is completed for time, and the second workout is completed for reps. One round of each took me about 22-Minutes combined.

You can repeat both workouts 2-3 Times. Try to aim for about 60-Minutes total workout time for maximum results. If you don’t have that much time in your schedule today, just get in whatever you can.

This workout combo will challenge your entire body & work on cardio/fat burning and sculpting lean muscle. Lean muscle is where your body gets it’s shape, and it gives your metabolism a boost so you are burning more calories throughout the day. It also helps make you stronger & faster.

Don’t forget to push through the workout! Focus on form, but during the intervals challenge yourself to get in as many reps as you can. Writing down your reps for each exercise will give you an incentive to try and improve the number you can get in on the second round.

Jesse and I will be teaching a yoga class tonight. I am planning on filming some new workouts again tomorrow night. With our workout & teaching schedule it is tricky to film on week nights, so we are developing a routine where we film on the weekends.

Have fun with today’s workout combo!
Melissa

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

*10-15 reps per exercise. Repeat 1-3X.

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Hi Everyone!

I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.

This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!

You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!

I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.

I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).

I hope you enjoy today’s workout!

Melissa

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

My Cardio: Interval Run

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

10-Minute Jump Rope Workout:

10-Minute Booty Sculpting Workout

Hi Everyone!

I have a new workout for you! Today’s workout only takes 10 Minutes per Round. It is designed to shape and sculpt your backside and lower body. I highly recommend using weights during this workout. The added resistance will help create shape, and strength.

I love short workouts, because they give you so many options! You can pair this routine with one or two other workouts, do it alone as a quick workout, or repeat it to increase the intensity! I like having quick workout options, so I can maximize what I get in, without wasting a lot of time.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

I hope you have fun with today’s workout!

What’s your favorite Booty Sculpting Exercise? Let me know in the comments below or on Facebook!

Melissa

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Low Jack: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Home Workout Routine for a Stronger, Tighter Body

Hi Everyone!

Today’s workout will work your entire body. It incorporates fat burning cardio bursts to get your heart rate up, and combines repetitions with timed exercises. If you prefer to do the entire workout as a timed routine, the break down for both options are listed below.

I have a new workout to share with you all later today. Jesse & I went to visit his grandmother and had a busy day out and about, so we didn’t have time to work on uploading anything new yesterday. In the mean time this throwback workout is a fun one!

It’s motivating to me to see how strong I was in this video. When I filmed this workout I was super consistent with my workouts and paired them with around 30-Minutes of Cardio 5X per week. I have been having some trouble with my consistency lately. I am still working out 3-4X per week, but I could be getting in more rounds and adding some extra cardio.

I am planning to run in a 5K in November, and another in December to help motivate me to stay consistent with both aspects of my training program.

I hope you all enjoy this workout! I will see you later with a new one!
Melissa

Beginner: 10 reps, 30 second timed exercises
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

HIIT Variation: 10 Rounds of 10/55: Repeat 1-4X

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Repeat 1-3X

*I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill.

Decline Spiderman

Crunch & Tap

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

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

Fat Burn & Full Body Workout

Hi Everyone!

I have a great workout combination for you today! You can mix and match the videos below, or choose just one video to focus on today. I included two workouts, with the breakdown and cardio option below.

These routines combine HIIT and Repetitions, with a cardio option so it will challenge your body in a multitude of ways. You can adjust the number of rounds to your body. Be sure to challenge yourself and push through, while also focusing on proper form for each exercise.

I will be posting new workout today or tomorrow so be sure to check back. Jesse and I took the weekend off for an exciting trip to celebrate our 5-Year Wedding Anniversary. Yesterday we went White Water Rafting, and today we are going Sky Diving.

A little peek into our wedding day.

White Water Rafting was a lot of fun, and was also a great arm, back and core workout. You get your legs involved in the action too, by holding yourself in the raft. We both managed to stay in the raft the entire time. I’m a big fan of outdoor activities that involve your whole body. It’s fun & it’s a great form of exercise outside of the bounds of a regular workout.

I hope you enjoy today’s workout combo! Get ready to sweat!

Melissa

PS If you scroll all the way to the bottom of the page, I included a video of the dance Jesse did for me at our wedding.

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

Repeat 1-3X

Optional:
After each round, complete 1 round of Cardio or running. I did one mile on the treadmill after each round and repeated the whole workout 3X.

My Cardio:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

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

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs

Our Wedding Day. Jesse’s dance:

Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

Hi Everyone!

I hope you’re ready to workout! Today’s workout is focused on strengthening and sculpting the core. I have also included two cardio videos below if you would like to add a bonus cardio burn. A strong core will help you with any workout you do.

There are many reasons to strengthen your core beyond the aesthetic.

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I am going to be writing some new articles, and doing another Q & A video. If you have any questions post them here or on my Facebook page.

I paired today’s workout with a long (4-mile) walk outside. Yesterday I did a 7-Mile run and stepped on a street hockey ball. I turned my ankle. It’s a little bit sore today so I wanted to keep my workout low impact to prevent any problems.

I apologize for the lighting in today’s video! Jesse was out doing a 15-Mile run so I set up the camera to film myself. I wasn’t able to monitor the lighting. I tried to edit the video enough so you can see all of the movements clearly. Gambit enjoyed being a guest star today.

Have fun!
Melissa

Plank Leg Raise
Leg Scissor
Super Swim
Temple Tap Abs
Crunch & Tap
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Camel Stretch
Spiderman Sweep-Right
Spiderman Sweep-Left

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

Cardio Option 1: Plyo Cardio Fat Burn: 15 Minutes Per Round

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Cardio Option 2: 10-Minute Jump Rope Workout

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

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Hi Everyone!

It’s workout time!

Today’s workout is focused on the core. It’s a challenging Plank Workout. If the variations of this workout are to intense you can try my 4-Minute Plank Workout.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

I paired the Extended Plank Workout with a 5-Mile Run outside. I enjoy combining core and cardio for maximum results. Have fun with today’s workout!

Melissa

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

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

Cardio Bonus Burn Option:

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

Weights and Intervals & Cardio Smash Up

Hi Everyone!

I filmed some great workouts for you yesterday! I will be working on getting them uploaded tonight when I get home from work. In the mean time try the workout(s) below. You can do one, or both, of the workout videos.

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.

You can choose to pair the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.

I thought this routine was a nice challenge. I hope you like it!
Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50.

Max reps during each 50 second interval, 10 seconds of rest between exercises.

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice

10 Minutes Per Round: Quick Body Weight Workout

Hi Everyone!

Today’s workout is quick, one round only takes 10 Minutes. You can repeat this workout to increase the intensity. The nice thing about a 10-Minute per Round workout is that you can make it fit into your day.

Sometimes I like to do a shorter workout because it gives me options:
-Repeat the Workout Several Times (1-4X)
-Split my Workout up to make it fit with my schedule
-Pair the Workout with other Workout(s) of Choice
-Use this Workout as a Warm-Up for a longer workout of choice

I will be filming a new workout tomorrow, and I have a great workout collaboration coming up with Sean Vigue. I think you are going to enjoy the workouts we have put together!

Have fun with this one! I will see you tomorrow with a longer workout!

Melissa

High Knees
Double Hop Lunge-Right
Double Hop Lunge-Left
High Knees
Plie Jump Side Kick-Right
Plie Jump Side Kick-Left
High Knees
Warrior III Tap-Right
Warrior III Tap-Left
High Knees

Repeat 1-4X
Optional: Pair with 20-30 Minutes Cardio of Choice

High Knees

Double Hop Lunge: Part 1

Double Hop Lunge: Part 2

Plie Jump Side Kick: Part 1

Plie Jump Side Kick: Part 2

Plie Jump Side Kick: Part 3

Warrior III Tap

10-Minute Tighter Tummy Workout

Hi Everyone!

I have a brand new workout for you! Today’s workout is focused on the Core. One Round only takes 10-Minutes, but it will work your mid-section from every angle. A strong core is developed by working your muscles in multiple planes of movement.

You can pair this workout with cardio. I did 1 mile running. I was planning on doing a 30-Minute run, but the sports bra I wore during my run yesterday scraped my skin (almost like rug burn). I could feel that area getting irritated again so I cut my run short. You can always pair a core workout with a cardio workout. You can find some more cardio workout options here: Cardio Workouts.

Don’t forget today’s Challenge Move! You can find it here: #BFChallenge Day 3: Arm Sculpt. Let me know how you are feeling with the workouts and challenge moves!

See you tomorrow!
Melissa

PS Fitness Fashions are from www.affitnity.com. You can get 15% off total purchase with the code BenderFitness at checkout.

Set your interval timer for 10 Rounds of 10/50.

Mountain Climbers
Temple Tap Abs
X-V-Up
Plank Heel Press-Right
Plank Heel Press-Left
Angel Abs
Down Dog Cross Plank-Right
Down Dog Cross Plank-Left
Quadruped Knee Twist
Side Plank Reach-Alternating

Repeat 1-4X

Mountain Climbers

Temple Tap Abs

X-V-Up: Part 1

X-V-Up: Part 2

Heel Press Plank

Angel Abs: Part 1

Angel Abs: Part 2

Down Dog Cross Plank: Part 1

Down Dog Cross Plank: Part 2

Down Dog Cross Plank: Part 3

Cheek to Cheek-In the Video this was completed from a Quadruped Position.

Side Plank Reach (Alternating): Part 1

Side Plank Reach (Alternating): Part 2

Weighted Workout Challenge

Hi Everyone!

I hope you’re ready for today’s challenge! I used my barbell and dumbbells for this routine. All of the exercises can be done with dumbbells. The added weight will increase the challenge of the workout and provide a metabolism boost. If you don’t have dumbbells get creative! Find something around your house that will add a little bit of resistance to your workout. Where there’s a will, there’s a way!

With this workout you really want to focus on form. You should always aim for good form, but it’s especially important when you are incorporating weights into your workout. Aim to get the full range of motion, and always protect your back. With all of the weighted exercises in this routine your back should be flat, and the core should be strong and engaged.

In addition to this workout, I also got in a run this morning with Shep (running coach/guru) and Nicole (fellow running friend). We did 5 miles, with five 1-Minute Intervals at a faster than Race Pace Speed. I am talking to Shep about training for my next Half Marathon and maybe starting to train for my first Full Marathon.

If I didn’t work full time, and blog on top of that, I would definitely train for a Full, but I am worried that I won’t have enough time for the higher running mileage. I’m not committing yet, but the thought is definitely out there!

Have fun with today’s workout! I have a new core workout headed your way!
Melissa

Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

Burpee
Romanian Deadlift
Burpee
Row
Burpee
Front Squat
Burpee
Chair Leg Raise
Burpee
Goblet Squat

Repeat 1-4X

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Row: Part 1

Row: Part 2

Front Squat

Chair Leg Lift

Goblet Squat: Part 1

Goblet Squat: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Ready to Repeat the Workout?

10 Minute Quick HIIT Core Workout with Stability Ball

Hi Everyone!

Today’s workout is focused on strengthening all of the muscles of your mid-section. It’s quick, one round only takes 10 minutes. You can repeat this workout to increase the intensity.

This workout uses your stomach muscles in multiple planes of motion/movement patterns to activate and strengthen your entire core. If you don’t have a stability ball most of the exercises can be performed from the ground or without equipment. For the “Ball Pull” exercise, you can substitute Froggers. The Frogger exercise is when you start in a plank position, jump your feet toward your hands, and immediately jump them back to plank. It’s a great core strengthening exercise.

The other alternative is to start in plank and slide your feet toward your hands, using your core muscles to pull them in tight, and extend them back out. This is easiest in socks on a hard wood floor so that your feet can glide while your core does the work.

I like pairing my core workouts with cardio days, so I completed this one with a run. I got in 5 miles. It was beautiful outside and it felt great to stretch my legs and enjoy the sunshine.

I hope you enjoy this workout!
Melissa

Set your interval timer for 10 Rounds of 10/50.

Ball V-Up
Ball Pull (or Froggers)
Side Knee Tap (Alternating)
Over Head Reach
Decline Spiderman
Side Ball Lift-Right
Side Ball Lift-Left
Core Stretch Reach
Heel Press-Right
Heel Press-Left

Repeat 1-4X

Optional: Pair with 30 Minutes of Cardio

4-Minute Lower Body Burn Workout & 10-Minute Cardio Fit Workout

Hi Everyone!

Today’s workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.

For today’s workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it’s own, or pair it with the cardio video below.

We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together.

I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals.

You can read more about Rose’s journey here: MyChangeforATen.com.

Have fun with this workout!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On.

1. Sit to Jump Squat
2. Side Step Up Leg Lift (Right)
3. Side Step Up Leg Lift (Left)
4. High Knees Toe Tap

Repeat 1-5X
Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X

Quick Fit Cardio Workout:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals

Equipment: Dumbbell

1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees
10. Elevator Knee Plank (left)

Repeat 1-3X

4-Minute Standing Workout: Thighs & Butt

Hi Everyone!

I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient.

I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole’s fitness tracker stats from the day we filmed this workout.

Nicole’s Fitness tracker stats.

We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Pendulum Squat (Right)
2. Warrior Kick (Right)
3. Warrior Kick (Left)
4. Jump Squat

Repeat 1-5X.
Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio.

*If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.

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

4-Minute Standing Lower Body Workout & 10 Minute Jump Rope Workout

Hi Everyone!

This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!

You can do this workout on it’s own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X.

I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn’t even know she was capable of! I will be sharing more about her progress in a future post!

It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

On the Mat: Core Training for a Tighter Midsection

Hi Everyone!

I am still recovering from a stomach virus, so here is another throwback workout. This is a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements.

Remember, it’s always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion.

When I filmed this workout my body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. 🙂

Enjoy!

Melissa

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X

Gambit and Buffy <3 Workout Time!

Belly Fat Burn: 10 Minute HIIT Workout

Hi Everyone!

I hope you enjoyed yesterday’s 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight.

If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles.

Today’s workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below.

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower).

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging.

I hope you all enjoy the workout(s)!
Melissa

PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 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
Optional: Pair with 30 Minutes of Cardio

1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs

Bender Fitness

Fitness Should Be Free

10 minute

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Jump & Tone Boot Camp

Love Handle Loser & Speedy Body Toning Workout Combo

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

10-Minute Booty Sculpting Workout

Home Workout Routine for a Stronger, Tighter Body

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

Fat Burn & Full Body Workout

Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Weights and Intervals & Cardio Smash Up

10 Minutes Per Round: Quick Body Weight Workout

10-Minute Tighter Tummy Workout

Weighted Workout Challenge

10 Minute Quick HIIT Core Workout with Stability Ball

4-Minute Lower Body Burn Workout & 10-Minute Cardio Fit Workout

4-Minute Standing Workout: Thighs & Butt

4-Minute Standing Lower Body Workout & 10 Minute Jump Rope Workout

On the Mat: Core Training for a Tighter Midsection

Belly Fat Burn: 10 Minute HIIT Workout