Full Body, 10-Minute HIIT Workout

Hello Everyone!

Welcome to today’s workout! This full body workout can be done with no equipment, or with minimal equipment. One round only takes 10-minutes, so this is a quick workout that is repeatable.

I started (and ended the year) sick, so this is my first more intense workout and it felt wonderful. I eased back into workouts with a few days of yoga and walking on the treadmill. I was ready and excited to get back to a more normal workout routine.

In the year ahead I am focusing on my health and energy. Those two things impact the way you experience everything in life. When you are feeling good it can be easy to forget how important health and energy is, but it’s worth the effort of exercise and eating nutritious foods. When you get sick or you struggle to get through the day because your energy is low, you suddenly realize how much of your daily life is impacted by your health.

After being sick, I definitely notice that my endurance and strength aren’t at the level that I am used to. I was especially fatigued on the Plank Chest Tap and Sumo Pushups. As I get back into my routine, rebuilding strength and endurance will be part of the process. I’m excited to feel the changes that are coming.

Remember, you are doing something positive for your health by showing up today. Whether you get in one round of today’s workout or multiple rounds you made a choice that has a positive impact on everything you do.

I’m so glad that you have chosen to workout with me today.

As we head into the week I like to set some goals for myself. This week I intend to complete 5-workouts, stay hydrated and get 7-8 hours of sleep per night. The sleep component is a BIG one for me, because it impacts how I feel on a daily basis. I normally sleep very well, but when my children wake up in the night I have a difficult time falling back to sleep.

I would love to hear your goals and what you are working toward right now. Please share them in the comments and let me know if you had a favorite exercise during today’s workout.

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Full Body Workout.

Optional Equipment: Dumbbells and Bench or Elevated Surface. All exercises can be completed without equipment.

Repeat 1-4X.

Jumping Jacks
Decline Spiderman
Extended Hip Lift
Mountain Climbers
Squatting Leg Abduction: Right
Squatting Leg Abduction: Left
High Knees
Knee Drop/Chest Press Plank
Lunge Jump
Sumo Pushups

*I did 4 Rounds.

Abs on Fire: 10-Minute HIIT Core Workout – No Equipment

Hello Everyone!

Welcome to today’s workout! Today we are focused on building a stronger Core. We are combining exercises that work the core from every angle with cardio bursts to maximize the burn and efficiency of this quick workout.

I’m a big fan of core workouts, because they support your strength, posture and balance. The benefits of a good core routine go beyond the aesthetics of visible ab definition and help improve functional mobility and quality of life. One of the main benefits is that a balanced core routine can help reduce back pain (along with some good exercises to strengthen the glutes and help develop good pelvic position.)

While I do like seeing visible ab definition on my body that isn’t the main reason I do core exercises. I do core exercises to keep myself strong, healthy and as pain free as possible. I’m looking at the present moment, while also training for the future.

HIIT the ReBoot: Re-filming my NPC Bikini Competition Prep Workout Series

Exercise Demonstration: High Knees Toe Touch.

Today’s workout is actually the tenth workout I have filmed in my Bikini Competition Prep: HIIT the ReBoot Workout series. I’m re-filming workouts that I originally did a decade ago when I was prepping for my first NPC competition. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

It has been both fun and challenging to re-visit this series. It’s always been one of my favorites, because I felt amazing, fast, strong and healthy throughout the 12-weeks of filming these workouts. Member’s of my subscription site have access to all of the new videos I’ve filmed so far, plus my new Confidence Series Workouts, Fit at Home Season 1 and Fit at Home Season 2 workouts.

There are new challenges that I didn’t face the first time around when I filmed this series. My work schedule is more challenging, I have two kids now which limits my time, and my kids are both in extra curricular activities so it’s a lot trickier to fit in my workouts. That said, I’m still feeling stronger and healthier, even though re-filming the series is a bit more spread out than the original schedule was.

Have fun today! Let me know if you have a favorite exercise! I really liked the Ab Angel, even though it made me feel like my muscles were on fire.
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

I recommend doing 2-3 Rounds of this workout and pairing it with 20-30 minutes cardio of choice. *Remember, one round counts! If that’s all you have time for today get in one great round. Consistency is the most useful tool you have to developing a more healthy and fit lifestyle.

Mountain Climber
Leg/Hip Lift
High Knees Toe Tap
Ab Angel
Mountain Climber
Tricep Leg Lift
High Knees Toe Tap
Russian Twist
Mountain Climber
Rotating Side Plank Leg Lift

Repeat 1-3X

Core Workout: Abs-olutely Strong

Hi Everyone!

Today’s workout is all about the core. It’s an intense, 10-Minute Ab routine. It can be repeated 1-3X. This throwback workout was filmed shortly after my first NPC competition. That’s still one of my favorite workout series. In fact, I’ve been considering filming an updated version of that challenge. (Let me know if that is something you would be interested in.)

It is a great 12-Week Workout Series. I challenged myself to compete in an NPC Fitness Competition with only home workouts and healthy eating (no dehydrating, and no super restrictive/low calorie diets).

*This is one of our older workouts, so you will hear Jesse talking in the background. If hearing prompting throws you off, check out our newer workouts. We had mixed reviews on people either LOVING his encouragement and our interaction or finding it distracting.

The Benefits of Core Workouts

I love core workouts because, core strength helps your balance, protects you from injury, and improves your posture. A strong core helps you functionally to be healthy and pain free. We are working the core muscles from every angle, to ensure that we are building functional strength and preventing muscular imbalances.

This routine it quick and challenging, but repeatable. I love pairing core workouts with cardio. Both forms of exercise compliment each other, and if you want more visible abs (which isn’t necessary from a functional standpoint, but is still a goal for a lot of people) then you want to combine strength, cardio and healthy eating to optimize your results.

When I filmed this workout, I paired it with a 3.5 mile outdoor run.

Nutrition

I am going to be re-incorporating Anti-Inflammatory Diet principles into my nutrition routine. Lately, I have been feeling very inflamed and I’ve noticed a lot of swelling in my hands and legs. After taking stock of my nutrition, I haven’t been making the healthiest choices. That’s not a big deal in the short term, but it’s something that I want to address before it has longer term impact on my health and habits.

You can read more about the Anti-Inflammatory Diet here.

Newest Workouts:

I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge.

If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.

I hope you enjoy today’s workout. Let me know if you had a favorite exercise and what you thought of the routine.

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.
1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Dumbbell Workout for Slim & Sculpted Arms + Tabata Cardio Burn: Home Workout

Hello Everyone,

Grab your dumbbells for today’s workout! We are focused on building strong and sculpted arms. You need some dumbbells and a chair or bench for today’s workout.

I also posted a bonus 4-minute Cardio Burn Tabata workout below. You can do the arm workout on its own or combine it with the Tabata Burn. You will find both workout videos below.

For this workout combo I like to do one round of Arms, followed by a round of Tabata and then repeat that pattern. It’s a challenging combination, but it is great for building strength, endurance and burning fat while building lean muscle.

Fun and New:

I launched a new membership platform, and I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts like the ones I am sharing today. I would love for you to check it out: www.MelissaBenderFitness.com and join us for some great workouts!

Meditation and Mindset

Over the summer my meditation practice has been sporadic. During the school year we have more routine and it’s easier to get it in. I start teaching on Monday, so I plan on re-establishing my meditation consistency.

There are so many benefits to meditation. I play a bedtime meditation every evening for my kids and it helps them sleep. One of my favorite moments this summer was when my son spontaneously sat in the waves at Lake Erie and started meditating. It was a great reminder, that children pay attention. As a parent, one of my most important roles is giving them a variety of tools so that they can manage their own mental, emotional, physical and spiritual health as they grow up.

It also reminds me, that they pay attention to what we do and carry that forward into their lives. So my own healthy habits need to remain a priority, because it influences their health, too.

We prioritize having outdoor, active family time together. We go on family hikes, go walking while the kids ride their bikes, or just play catch or soccer outside.

I hope you enjoy today’s workouts!

Have fun,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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

Equipment: 2 Dumbbells, Chair or Bench

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio

Optional: Cardio Burn Tabata

Set your internal timer for 8 Rounds of 10/20

High Knees
Low Jacks
Burpees
Lateral Hops

Plank Workout: Low Impact Core/Abs Workout – No Equipment

Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. As a bonus, you will also be working your arms, legs and back during this workout. Don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

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 up to 3X and pairing with with my newest Lower Body Workout or one of my Cardio HIIT workouts.

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. If you want to see more definition through your mid-section you need to combine strengthening, and lean muscle building, with fat burning exercises. It is impossible to spot reduce fat, but when you build lean muscle you improve your overall metabolism and HIIT has a great burn during and after the workout.

I have found that when it comes to body composition and overall level of fitness, short but intense HIIT exercise routines are the most effective workouts. As always, you will find the workout video and full workout breakdown below.

If you love this workout you might also like…

Here are a few of my other workouts that you might want to give a try if you like this workout routine:

Pushup, Plank & Burn: https://www.benderfitness.com/2017/02/20-minute-plank-push-up-and-burn-body-weight-workout.html

Plank & Burn Jump Rope: https://www.benderfitness.com/2013/11/plank-and-burn-jump-rope-and-plank-for-tighter-abs-20-minutes.html

17-Minute Cardio & Core: https://www.benderfitness.com/2023/07/17-min-core-and-cardio-burn-workout-no-planking-and-no-equipment-abs-exercise.html

Awesome, Exclusive Workout Challenges:

If you haven’t checked out my new Membership Community you are missing out! We have tons of new workouts, chats/journal prompts and an exclusive community. We are currently running a new workout challenge for the month of August and have another scheduled to start in September.

You can try the First workout in my Confidence Challenge for Free Here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts. I would love if you checked it out: www.MelissaBenderFitness.com and joined us for some great workouts!

Have Fun!

I hope that you all have fun with today’s workout. It’s a great quick challenge that will have you feeling every muscle in your abs.

Let me know which plank you liked the most and which one you found most challenge.

Enjoy,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

12 Rounds of 10/30.

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 my newest Booty Sculpt Workout.

10-Minute Daily Mobility: Stretching Routine

Hi Everyone,

Today I am sharing a 10-Minute Mobility Stretching Routine with you. I’ve been incorporating daily stretching into my morning routine, but this can be done at any time of day. As always, you will find the video below.

I plan to also share a longer stretching routine for those days when you have more time to commit to your mobility.

Having a daily mobility routine can help keep your body functioning, keep your range of motion optimal and decrease pain and stiffness. It’s also helpful for all of your functional tasks (lifting, walking, running, etc) because having appropriate mobility can help you to maintain good posture and alignment during your daily activities.

Over my years of teaching I have worked with many students who started my classes with pain or injuries and I have seen them improve their mobility and reduce their pain. Everyone is different, but movement and exercise is one of the best things you can do for your body.

Tips for improving your mobility:

There are a few things to keep in mind whenever you start a stretching routine.

Listen to your body. There is a difference between a stretch and feeling tightness and pain. Don’t force any movement.
Adjust the positions as needed. Your mobility will improve with time and practice. If you need to modify any of the movements, please do. Every person is different, but knowing when to modify is an important life skill.
Flexibility fluctuates. What workout you have done recently, how hydrated you are, how much sleep you got: all of these things impact your flexibility and the pliability of your muscles. Some days you will feel more mobile than others and that is totally normal. Just listen to your body each day and move within your accepted range of motion on that day.
Practice consistently. Keep coming back to your stretching routine and you will notice great improvements in your flexibility and mobility. Don’t let normal changes in mobility throw you off your routine. If you are consistent you will notice results over time.

I plan to film a longer mobility and stretching routine for those days when you have more than 10-minutes to commit to your mobility practice. If this was useful to you please let me know. I absolutely love to hear about your progress and what is helping you.

If there is a specific video length that you would like to see for my next mobility routine (15-20 minutes, longer?) please let me know. I have yoga flow videos ranging from 20-60 minutes, which are a great option if you have more time in your day.

Have fun! I hope that you find this video useful and that it helps you on your health and fitness journey.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Yoga Mat. A towel or blanket can be substituted if you don’t have a mat.

10-Minute Glutes and Thighs Workout

Hi Everyone!

It’s workout time! This is an amazing glute workout that uses exercises that have been scientifically proven to strengthen your glutes and thighs, and sculpted lean muscle.

Workouts don’t normally make me sore, but my glutes have been feeling these exercises for the last two days. I woke up yesterday and didn’t notice any fatigue until I walked downstairs later in the day. Today, I still feel that soreness. I am very quad dominant (the front of my thighs like to try and take over during a lot of exercises) so I really like that this workout helped me to load and activate the glutes.

I used two 20-lb dumbbells during this workout. You should choose weights that will be challenging for you, but that you can also complete the exercises with good form. All of these exercises can be completed with body weight only. So if you are just getting started with building glute strength, or you don’t have equipment you can build up to using dumbbells to add resistance.

I put a scarf on the edge of my chair to decrease pressure on my low back. When using your chair, make sure it isn’t going to move around for any of the exercises. You can brace it against a wall or on a mat. You can use a lower step or stair for the step ups, and you can use a couch for the glute bridge/hip thrust.

Bonus Cardio: Treadmill Walking Workout

I paired this workout with a 35-Minute Incline Walk on the Treadmill. This is the workout breakdown:

5-Minutes: Speed 3.0, Incline 10
15-Minutes: Speed 3.5, Incline 12
10-Minutes: Speed 4.0, Incline 12
5-Minutes: Speed 4.0, Incline 2

It was a great cardio workout that got me sweaty, but didn’t feel too intense. If you try it out you can adjust the speed to match your walking pace. Effort wise it felt like about a 5/10 intensity. I haven’t been consistent with any type of cardio workouts in quite some time, but I am really enjoying the process of re-building and adding cardio back in.

I hope you enjoy today’s workout. I will definitely be repeating this workout in the future. I might even add it into my routine once per week for the next month or so, because I am really focusing on re-building strength in my lower body.

Let me know how the workout was for you and if you had a favorite exercise! How many rounds did you get in?

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

The Breakdown:

Equipment: Dumbbells and a Sturdy Chair or surface you can step up on safely.

Step Up with Kick Back: Right
Step Up with Kick Back: Left
Side Step Up: Right
Side Step Up: Left
Glute Bridge/Hip Thrust
Squat Rotation: Alternating Sides
Warrior Deadlift: Right
Warrior Deadlift: Left
Around the World: Right
Around the World: Left

Repeat 1-3X

*I did one round paired with a 35-minute Incline Walk earlier in the day.

Exercise demonstration: Step Up to build strong thighs and glutes

10-Minute Abs: Fast CORE BURN Workout + Speed Walk Treadmill Workout

Hi Everyone!

Welcome to a new workout! This routine uses some of the best moves for stronger abs. We will work the obliques (love handles), rectus abdominus (6 pack abs), transverse abs (the muscles that work like a corset for tight waist) and the back (because it’s also a part of your core!)

A strong core doesn’t just look good, it comes with some great health benefits like: decreased back pain, improved posture, improved strength for functional movements and exercises, and better balance.

You will find the full length workout video and photo tutorial below.

I did one round of this workout and paired it with a treadmill speed walk. I enjoy pairing core workouts with cardio. I still had time when I finished the 10-minute speed walk so I repeated it a second time.

*Note: I am a super fast walker. Anyone who walks with me always comments on it. So the speeds that I used may need to be adjusted, especially if you are just getting started with cardio.

If you don’t have access to a treadmill, I’m also sharing a 10-Minute Cardio Workout video below for anyone who wants a bonus burn. It’s a super fun exercise routine taught by Jesse. He will make you laugh and work up a sweat at the same time.

What type of cardio workouts do you want to see? More walking workouts, running, HIIT, plyometrics? Let me know. I’m working on building some new programs.

Personally, I want to start running consistently again. I need to do so in an intelligent and progressive way to avoid injury. The last Half Marathon I did, I battled IT Band Syndrome, which was likely the result of building my milage too aggressively combined with being postpartum and still re-building strength. This time around I would prefer to focus on the shorter 5K distance and improving my speed.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Interval Timer Set for 10 Rounds of 10/50.

Ankle Tap Crunch: Right
Ankle Tap Crunch: Left
Twisted Plank 1/2 Circle: Right + Left
Crunch & Tap
Mini Side Crunch: Right
Mini Side Crunch: Left
Dead Bug Heel Tap
Supine 1/2 Bicycle: Right
Supine 1/2 Bicycle: Left
Locust Swim with Scapular Glide

Repeat 1-3X

Optional Cardio Workout

Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

Core workout photo tutorial for stronger abs — Supported Ankle Tap Crunch

Trial By Burpee: No Equipment Full Body BURN Workout

Hi Everyone!

Welcome to today’s workout. This throwback workout is part of my 12-Week NPC Bikini Competition Workout Series. I was super strong, and fast by the end of that series. I filmed this almost exactly ten years ago. It’s crazy to think that I’ve been sharing home workout videos that long.

As I was working through old workouts to pick today’s exercise routine I realized that the video link to this workout wasn’t showing up on my original blog post. If you happen across any posts where that’s an issue, please leave a comment to let me know so I can fix it.

As you can guess from today’s workout title, there will be Burpees in this workout. They are an amazing full body exercise that will work your arms, shoulders, chest, core and legs while giving you a fantastic cardio boost. They are a super effective way to build lean muscle mass while burning fat. They also help with speed, power, endurance and cardiovascular fitness.

Push yourself during today’s workout. Remember, it’s important to get comfortable with being uncomfortable: sweating, breathing heavy, feeling like you are doing something difficult. Those uncomfortable feelings mean that you are pushing yourself.

Facebook Business Page Hacked: Update Day 5

So far today I have not had any updates to the hacking of my Facebook business page. I emailed Meta some questions yesterday and didn’t get a response. Hopefully I hear from someone today and get some form of an update. You will find my Day 3 Hacking Update below. Unfortunately, I haven’t had any more information since then. The hackers continue to run a series of advertisements for “weight loss gummies” on my Facebook business page. I would NEVER promote something like that. So if you see that link or those ads in your Facebook feed, don’t click on it.

I have no idea how much longer it will take for Meta to get me my account back, as it seems like they keep shifting the case to different internal investigative teams. I have no background in that type of work so I don’t know how long these things normally take, but I am sure they are working on the issue.

If you would like to do something to help us through this, you can make a donation via the link below or like, share and subscribe to our workouts. My Facebook page was the main driver to this website, and was also monetized. That helps keep this sustainable and offset expenses. It’s a difficult position to be in as a small blog that doesn’t sell anything.

Back to Filming:

I am focused on filming and sharing new workouts and short workout tutorials. I added a countdown timer to my most recent workout video. You can find that here: https://www.benderfitness.com/2023/04/15-minute-hiit-total-body-burn-core-more-no-equipment-exercises.html Let me know if you like the countdown timer, or if an individual exercise timer (so you know how many seconds are left in each exercise) would be more helpful.

I hope you have so much fun with today’s workout. Let me know what you thought and how many rounds or reps you get in.

See you soon!

Melissa

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

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

The Workout:

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense).
*You can set your interval timer to 6 rounds of 60/30 second intervals.
1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

10-Minute Ab BURN: Total Core Workout

Hello Everyone!

Welcome to a fantastic workout that is going to strengthen and sculpt every muscle in your core! This quick workout will work the central abs, obliques (side of the abs/love handle area), low abs and the back muscles that support the core. The best part, this is a fast workout routine! One round only takes 10-minutes.

You can go through this workout once, or repeat it up to 3X if you are looking for a more intense burn. I love pairing core workouts with some quick cardio like speed walking, a mile run or a jump rope workout. I will include a jump rope video below for an optional bonus cardio burn. As always, you will find the full length workout video and photo tutorial of the workout below.

March was both a busy and challenging month for me. It started out strong, when we celebrated my daughter’s birthday. Then Covid struck our household. We made it three years without getting it, but I had a rough go of it when it finally hit. Thankfully, my lungs were fine, but the extreme fatigue made it hard to do anything except sleep. I barely got in any movement for more than two weeks. I finally started to recover my energy just in time to celebrate my birthday at the end of the month.

I had plans to run a fun, workout challenge for the month of March and enter my 40s feeling strong and healthy. After being sick it’s the perfect time to celebrate my health and wellness and focus on making the next decade and beyond fun, healthy and exciting.

I am excited to get back into a normal routine of filming, exercise and life. I feel like I need to rebuild some of my strength and endurance, but luckily I know just how to do that!

I hope that you enjoy today’s workout. It’s definitely a routine that I will be coming back to.

Let me know if you had a favorite move or an exercise that you found most challenging. I love hearing from you.

See you soon with more new workouts!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

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https://youtu.be/8szDao19NZY

Bicycle Twist
Oblique Twist Plank
Angel Abs
Superman
Beast Cross Elbow Tap
Toe Tap Crunch
Side V-Up: Right
Side V-Up: Left
Windshield Wiper Abs
Locust Stretch

Repeat up to 3X

Bonus Cardio Burn: 10-Minute Jump Rope Workout

10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit

Hello Everyone!

Welcome to a fantastic and fun, Quick HIIT Cardio Burn workout. One round of today’s workout will only take 10-Minutes. So push yourself hard, and repeat it if you have the time and the energy to do so!

Today’s workout is led by Jesse. When I say he made today’s workout fun, you don’t just have to take my word for it. Check out the video and the photo tutorial and you will know that his humor and charisma was out FULL FORCE during this workout. So don’t be surprised if you get in an extra core workout from laughing during this routine. You won’t be bored during this workout.

Yelling cat — Gambit demands that you have a great workout today!

I love short, intense HIIT workouts. I like when they are quick, because mentally it allows me to really push myself to get in max reps, and then I can repeat it or pair it with another workout.

An important aspect of training that often gets overlooked is the development of mental fortitude. When you first start training you don’t just teach your body to grow stronger and push through, you teach your mind. You develop the mental strength to push through the challenging moments, and that doesn’t just apply to your workouts, it also applies to your every day life. You are learning how strong you are in a multitude of ways. I believe that is one of the biggest reasons why exercise helps improve self confidence. It’s not all about physical changes, it’s about learning how capable you and your body are. You learn how much you can endure and your brain learns how to work through difficult things and moments.

Exercise is so much more than aesthetic. It really improves and balances both your physical and mental health in so many ways. I have noticed that it’s easier for me to remain patient in stressful situations when I workout regularly.

If you enjoy this workout you might also like my 25-Minute Body Weight HIIT and my 15-Minute, Sculpt, Strengthen & Burn Cardio Routine.

Leaping for joy during a fun workout — Jesse having fun with his Air Jumps

Let me know if you had as much fun working out with Jesse as I did filming him during this workout. I apologize if the camera gets shaky at all, I was focused on not bursting out laughing while I was filming. I’m trying to convince him to film one workout per week, and be a more regular in front of the camera personality. So if you enjoyed the workout please let us know.

Have fun, and I will see you soon with a new workout!

Melissa

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.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
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Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

10 Min Fast Burn: Full Body Compound Dumbbell Exercises – Low Impact, No Jumping Workout

Hello Everyone,

Welcome to my workout of the day. Today’s workout is a 10-Minute Interval a workout with Dumbbells. We are focused on Compound exercises to maximize the burn and efficiency of this full body workout routine. You can do one round of this workout or repeat it up to 5X if you are looking for a longer workout session today. You will find the real time, full length workout video below, along with the photo tutorial for each exercise.

I did this workout routine with some of my students last week. We did one round for time (as filmed) and the second round for 20-reps per exercise. I like to combine both techniques for workouts like this, because it really changes the challenge and dynamic of the workout. I personally found it harder to do the round for repetitions, but some of my students found the timed round more challenging. Both are beneficial, so whichever technique you use, you are going to get in a fantastic full body workout with some of the best compound exercises out there. I would love to know how many rounds of this workout you did, as well as if you went for time or reps.

We have filmed several new workouts recently. Be sure to check out the 25-Minute, No Equipment Low Impact Workout if you haven’t tried it already.

This is another Low Impact, but highly effective workout routine. It is an apartment and hotel friendly workout. I enjoy the power built by plyometric workouts (like the Tabata workouts I shared recently) but it’s great to have options and variety. If there is a specific style of exercise you would like to see next, let me know in the comments.

Dinner Time:

Remember, it’s important to support your workout routines with healthy and nutritious foods to power your body. Below is a photo of my son’s dinner plate last night. The entire family had the same meal, but for some reason I only took a picture of his plate.

We had air fryer salmon, broccoli and mashed potatoes. I try to keep about half of the plate veggies to ensure we are all getting lots of nutrients.

Kids plate with air fryer salmon, broccoli and mashed potatoes

Feeding my kids healthy meals.

I hope you enjoy todays workout!

Melissa

This post may include affiliate links through which BenderFitness makes a small commission.

The Workout:

Interval Timer set for 10-Rounds of 10/50

Curtsy Lunge: Right
Curtsy Lunge: Left
Skier
Row and Reach
Sit Thru Press: Right
Sit Thru Press: Left
Renegade Row
Kneeling Wood Chopper: Right
Kneeling Wood Chopper: Left
Angel Abs

10 Minute Full Body Workout with Dumbbells

Hello Everyone,

Welcome to a quick and effective Full Body Dumbbell Workout. This routine only takes 10-Minutes per Round. It’s perfect for days when you need to get in a workout, but don’t have a lot of time. It’s also a great one to repeat.

I did a round of this workout for time, and a round for repetitions. For reps, I did 20 Reps Per Exercise. I like the versatility of both formats, because they each challenge my body differently. I used two twenty pound dumbbells for the majority of this workout.

A couple of things to keep in mind during this workout: for Good Mornings and Romanian Deadlifts it is very important to make sure you are keeping your back flat and your core engaged. This will help you get the most out of the movement and help prevent injuries. Good form is always important, but it is especially important when you are adding weights into your exercises.

Flat back during Romanian deadlift — Horse Stance Good Morning with flat back

This is a great workout to pair with any of the Tabata Workouts I posted last week. Those 4-minute routines will make the perfect cardio burn to go along with today’s workout.

Thoughts for the Day:

Latley I have been spending some time thinking about barriers. What stands between you and your goals. Are there small changes you can make to help yourself move toward your goal?

Certain barriers we can’t control (long work/ commute hours, illness, injury), but there are other places where small changes can have a big impact on our time. For example, time spent scrolling through social media or procrastinating. When you think about a quick workout like today, ten minutes is achievable for most people. But you have to initiate that movement and make sure you aren’t wasting time and energy in places where you don’t want to.

I’ve realized that I lose time in a lot of little ways, so getting more organized and intentional with my time helps me to prioritize the things that are important and let go of the habits that aren’t.

Post Workout: Better mood and energy level.

I hope todays workout helps you to feel more energized and healthier. Let me know how many rounds you go in and if you paired it with any other workouts.

Have an amazing day and check back soon for more new workouts.

Melissa

The Workout:

Interval Timer set for 10 Rounds of 10/50

Squat and Curl
Horse Stance Good Morning
Row: Right
Row: Left
Tricep Drop
Romanian Deadlift
Weighted Russian Twist
Beast to Plank
Side Plank: Right
Side Plank Left

Repeat up to 3X

Photo Exercise Tutorial:

10-Minute Low Impact, Lower Body Workout: No Equipment

Hello Everyone!

Welcome to a fantastic lower body workout. This one is low impact so you won’t be jumping up and down. We are focused on both strength and functional mobility during this routine.

I love these quick workouts, because they are so versatile. You can get in one round if you’re short on time, repeat it, stack with with another workout or pair it with some cardio. This one also includes unique lower body exercises. We are doing lots of single leg exercises to maximize strengthening and help to alleviate any muscular imbalances.

My workout week has also included three days of yoga and two martial arts classes. My focus is on health, movement and consistency. I’m not worried about motivation or “feeling like” getting in a workout. I’m focused on routine, consistency and energy. When you stay in motion it is easier to remain that way. This is true across the lifespan. When I have patients who come to me for rehabilitation (primarily geriatrics, but not always) the ones who have already established healthy routines usually have an easier recovery.

It’s fun to focus on short term goals. Right now I’m working on inversions, headstands, handstands, arm balances. I’m doing that because it’s something fun to focus on and progress with, but achieving a handstand doesn’t do anything significantly in the long term. What gives me long term impact is showing up and making healthy choices most days, whether that’s exercise, nutrition, meditation, time off, or whatever else I need.

I encourage you to use your short term goals to keep moving forward, but don’t forget to look at the big picture. The big picture is your health and mobility impact every moment of your day and your quality of life.

I have also been incorporating daily meditation into my routine. There is so much science and research to back up the benefits of meditation. I am a big fan of the Insight Timer app meditations.

I really hope you enjoy this workout. Let me know what you thought of it and how your lower body feels when you are done. Did you have a favorite move, or one that you found most challenging? I love sharing with you and hearing how the workout are impacting you.

Have a wonderful day, and I will see you soon with a new workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Interval Timer Set for 10 Rounds of 50/10

Max Reps during each 50-second interval, 10 seconds of rest.

Chair Toe Taps (Rotation and Abduction): Right
Chair Toe Taps (Rotation and Abduction): Left
Warrior III Floor Taps: Right
Warrior III Floor Taps: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Hydrant: Right
Hydrant: Left
90/90 Back Leg Rotation: Right
90/90 Back Leg Rotation: Left

Repeat up to 3X or pair with another workout.

Lower Body Mobility and Strength Exercise for inner and outer thighs — Chair Toe Taps

10-Minute Dumbbell Workout: Total Body

*This post may include affiliate links. We will earn a commission through any orders placed through the links, but it won’t change the price for you.

Hi Everyone!

Grab some dumbbells and great ready for a quick, but fantastic and effective workout. One round of today’s workout will only take 10-Minutes. So do it once, or repeat it for a longer more intense workout. I

I only went through this workout once, but I also took a 45-minute martial arts class earlier in the day. I definitely plan on repeating this workout and aiming for 3-rounds. I have to admit, even one round of this workout got my legs sore. So I definitely need to incorporate more weight training into my workout routines.

Jesse has a fun weighted workout that we will be filming and sharing with you soon. If you have any other workout video requests please let me know in the comments below.

I have to admit, I wasn’t very enthused when it was time to film this workout. Not because of the workout (it’s great!), but I was feeling really bloated and tired. It took a little extra mental effort to convince myself to show up and get on camera, but I’m glad I did. I felt so much better after getting in a good workout.

Martial Arts Update:

Photo from my recent promotion to Brown Belt in Tang Soo Do.

As of November 2022, Jesse and I are both brown belts, and our son is a yellow belt. It’s been fun to learn and practice these skills as a family.

I’m currently working on my back wheel kick (also called a spinning back heel kick) along with forms, self defense and other skills.

It’s a fresh area of learning and fitness. As you can tell by the 1000+ unique workouts I’ve shared here, I enjoy learning and trying new things.

Setting Healthy Boundaries: Helpful Reading

In the yoga class I teach, one of my favorite discussion topics is: honoring your needs by developing healthy boundaries. I recently read a great book called Set Boundaries, Find Peace by Nedra Glover Tawwab. I found it to be a very useful and accessible book. The advice was helpful and direct, and it included lot of exercises to implement each topic area.

If this is an area that speaks to you, I definitely recommend checking out this book. Even when it comes to physical health and setting aside time for your workouts it’s important to have boundaries in place so that you can prioritize your own health. Many people struggle to make time for self care due to boundary issues. (Boundaries aren’t the only challenge in creating a routine for your health, but it’s one area that a lot of people struggle with.)

If you have any great reading recommendations to share, please do so in the comments. I’m an avid reader and I enjoy books from almost every genre.

Have fun! I will see you soon with a new workout soon! I hope you’ve been enjoying the new content and workouts I’ve been sharing.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

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Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Row, Row, Squat
Wide Leg Side Lunges (Alternating)
Overhead Press to Romanian Deadlift
Goddess Elbow Tap
Kneeling Leg Curls: Right
Kneeling Leg Curls: Left
1/2 Burpee
Knee Drop Boat
Down Dog Weight Slide
Cactus Squeeze

Repeat up to 3-5X

Best Quick 10-Minute Core Workout

Hello Everyone!

Welcome to an amazing, quick workout to help you get stronger, more defined abs! This core routine works overtime in just ten minutes per round. Each exercise is focused on working the core from various angles to recruit all of the muscles in your abdomen. It also incorporates some cardiovascular variations to build a great burn and sweat.

These compound movements will give you a full body benefit and cardiovascular burn, while also strengthening and building lean muscle through the core.

I also included a second video below. It’s a bonus dip station. It’s a great bonus burn or standalone workout. Both can be repeated up to 3X if you are looking for a more intense burn. I haven’t used my dip station in quite some time, so I am excited to bust it out and go through this routine.

On core workout days, I like to go through the workout 1-2X and pair it with some cardio, but I love that these quick workouts are super versatile.

Lunge exercise from a total body cardio hiit workout

If you absolutely love core workouts, be sure to check out the Core section of my blog HERE. If you are looking for an awesome Cardio routine to pair this workout with you can find those HERE. This 15-Minute Cardio HIIT Workout is great option: https://www.benderfitness.com/2017/01/15-minute-cardio-hiit-fat-melting-workout-no-equipment.html

I hope that you enjoy today’s workout! Core workouts are one of my favorite types of routines to write. I enjoy them all, but having a strong core helps you build an amazing, strong foundation for all of your other exercises.

Don’t forget to support your workouts by staying hydrated and eating some delicious, nutrient dense meals. If you need some recipe ideas I’ve got you covered. This Frittata Recipe is a favorite in our house: https://www.benderfitness.com/2022/04/delicious-healthy-frittata-recipe.html or you can scroll through some recipe ideas here: https://www.benderfitness.com/category/recipes.

I have some more recipes and workouts to share, so keep your eyes peeled and be sure to check back here. I would love to hear your thoughts about today’s workout in the comments, or if you tag me in your social media posts. I enjoy cheering you on and reading your comments.

See you soon! Don’t forget to have fun and take a moment to appreciate your health, and the physical and mental fortitude that brought you here to workout with me today.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

Repeat 1-3X

Quick Core Exercises for Stronger Abs: 10-Minute Workout

Hello Everyone,

I hope you are ready for a fantastic, quick core workout. This 10-Minute exercise routine will have every part of your abs working. A strong core impacts everything from your balance to your posture and even the position of your pelvis.

Today’s exercise routine is a low impact workout. You will be down on the mat the entire time. So it’s very apartment friendly for anyone who needs to avoid jumping (and annoying your neighbors!) and for anyone who just needs a lot impact routine without getting up/down a lot.

This routine can be done for repetitions or time. Both breakdowns are listed below the video. Sometimes I like to do one round for time and one for reps. It’s amazing how such a simple adjustment can change the way the workout feels.

How to Find Motivation to Workout:

Today I want to take a second to talk about motivation. If you’ve been following me for a while, you know that I strongly believe that determination is more important than motivation. Quite frankly you will not be motivated to workout every day. Often I am tired, busy and overall just don’t feel like working out. I’m a normal human just like you, and I have days where I look forward to my workouts and days when I wonder how in the world I am going to muster the time and energy to exercise.

There are a few techniques that help me stick to my workouts even when I don’t feel like it:

Five Tips to Working Out When You Aren’t Motivated:

The five minute rule: I make a mental deal with myself that if I feel awful and want to quit after five minutes of exercise I can. For most people it isn’t the exercise it’s self that’s the problem. It’s the act of getting started. Most likely you won’t quit after five minutes because you already have workout momentum going. And if you do quit? At least you got in five minutes of exercise that you wouldn’t have otherwise.
Notice your improvements. Are you getting in more reps? Having more daily energy? Less back pain? Are you able to make it through more of your workout before taking a quick rest? Did you make it through a full round of an exercise that challenges you without stopping? These are all BIG accomplishments! Often we get so caught up on what we are struggling with that we fail to recognize how much our fitness and strength has improved.
Keep a workout journal or calendar. Record the workout, number of reps, number of rounds and how many breaks you took. Make a note of how you felt before the workout and how you felt after the workout. This can help you to recognize the accomplishments mentioned in point #2. It also helps establish an exercise routine. You can tell at a glance how much exercise you’ve done on a daily or weekly basis and see trends in your energy and health.
Pay attention to the way exercise makes you feel. I know that I will feel better and more energized after my workout 100% of the time. Knowing that I am going to achieve that feeling often motivates me to workout when I don’t feel like it.
Be flexible and give yourself grace. If you miss a few days, or fall out of the exercise routine completely don’t waste your energy on beating yourself up or convincing yourself you will restart next week, next month, next whenever. Just restart your routine right now, no matter what day of the week it is. Missing a few days, or even weeks, isn’t going to make a huge difference over the course of your lifetime. And really, exercise is about creating your healthiest and happiest life. Think about the way you feel when you are sick versus when you are healthy. Your health impacts EVERYTHING. It’s long term health that we are aiming for. So short term goals and accomplishments are great, but don’t let them distract you from that fact that consistency is developed through continuous practice. Your health is worth it.

If you have any additional tips to share or if one of these tips really resonated with you, please write them in the comments below. I hope you enjoy today’s workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

Quick Dumbbell Workout: Arms, Back, Legs & Abs: 10-Minute Exercise

Hi Everyone!

Welcome to today’s workout. Grab some dumbbells for this one. If you don’t have dumbbells you can grab something from around the house (a can or water bottle will work) to add some resistance to your routine. If you aren’t ready to add resistance you can complete the exercises with bodyweight, focusing on activating the muscles throughout the full range of motion.

In addition to the workout I posted a quick 5-Minute Warm-up video below. You can do your own warm-up, but if you are prone to skipping the warm-up and jumping into the workout (okay, I’m totally guilty of this at times!) I encourage you to do the warm-up first.

Warming up will help prepare your body for the workout and get you ready to maximize your exercises. You will be able to work at a higher level of intensity and your muscles will be ready to move through a full range of motion. Warm muscles have more stretch and flexibility.

I also posted a cool-down video to finish with. Why are cool downs important? Cooling down after a workout allows your heart rate and blood pressure to gradually return to normal. Once your heart rate has returned to normal (or close to it) it’s also a great time to stretch. Remember, flexibility is mobility. You want your body to have both strength and mobility, ideally without sacrificing one to achieve the other.

How Long Should I Workout?

A common question I get, is how much timer per day should be spent working out. This is a good question and there are a few variables to consider.

How much time can you realistically fit in your day? Generally speaking, 30-60 minutes of moderate intensity exercise per day is a great number to aim for. However, a shorter 10 to 15-minute workout done consistently is going to reap better benefits than one long workout per week. Especially, if that shorter workout is done at a higher level of intensity.
Speaking of intensity, more intense workouts can be shorter. For most people doing a high intensity 60-minute workout would be very difficult. If you are working at a higher intensity you can keep your workouts shorter. When I do a challenging and intense HIIT I aim for 10-30 minutes of hard work. Most often I keep it toward the lower 15-20 minute end of that range.
Finally, you should consider how your body recovers from your workouts. Every human being has a different body and recovery time. Some people can do HIIT 5-6 days per week and never get sore. Other people do one intense HIIT workout and are sore for a week. Shorter workouts typically have a shorter recovery time. You want to challenge yourself without working to the point where you can’t move for several days at a time. One of the most important things you can do for your health is learning how to check in with your body and recognize what it needs. Once you do that it becomes much easier to customize a program that works best for your body, schedule and lifestyle.

I would love to hear about your workout schedule. Leave me a comment here or on social media and let me know what a typical workout week looks like for you.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Rocking our BenderFitness cropped hoodies!

Warm-Up

The Workout:

Interval Timer set for 10 Rounds of 10/50

Or Complete for Reps: 10-20 Reps Per Exercise (Right + Left = 1 Rep)

Weighted Burpee
Isometric Dumbbell Row
Pendulum: Right
Pendulum: Left
Rotating Chair
Plank to Down Dog Drag
Side Plank Hip Tap: Right
Side Plank Hip Tap: Left
Temple Tap Abs
Superman

Repeat up to 5X.

Cool-Down

Legs and Abs Express: Quick Home Workout

Hello Everyone!

Today’s workout is short and sweet. We are going for repetitions instead of for time. We have some amazing movements focused on strengthening the core, legs and glutes. This routine only includes 8 exercises, but you will still feel your body working and growing stronger.

My favorite move from this workout is the Extended Bridge exercise. It’s amazing for the glutes and hamstrings (the back of the thighs). I have very strong quadriceps (front of the thighs) and sometimes they try to take over movements that should be activating the back of the legs. Single leg exercises like this allow me to focus on the muscles that I want to activate. The mind body connection has been shown to improve the benefit of exercises. That means focusing in on the muscles that you are working and making sure they are active during the movement.

The routine can be completed for 1-5 Rounds, depending on how much time you have. I love short routines like this because it can be really difficult for me to get in a longer workout when work and life with kids is hectic. Breaking it down into short and accessible rounds means that I can get in a round or two and even come back for an extra round later in the day. All movement counts. So if you are busy aim for 5-10 minutes of movement. It will also help improve your energy and keep you alert though out the day.

Ten Years of BenderFitness

When I filmed this workout we had about 375 unique workout videos. Now we up closer to 1000! It’s a lot of fun to look back and see how much we’ve accomplished over the past 10 years of BenderFitness. I’m thinking of putting together a list of all time favorite exercises to celebrate 10-Years. So if you have a favorite routine that you always find yourself going back to please share it in the comments below.

Over the years I feel like I’ve gotten to know so many of you from your comments and check in posts. It’s truly a joy to workout with you and I hope you know how much I appreciate you continuing to show up.

For me, one of the most powerful things about looking back on ten years of home workouts is knowing that I still feel as strong and healthy as I did when I got started a decade ago. My running speed and endurance isn’t where it was before having kids because I struggle to find time to run these days, but overall I feel amazing. I don’t have aches and pains. I have the energy to run and play with my kids and I’m able to continue finding fun and new ways to stay active.

For those of you who joined BenderFitness more recently, when I first started in exercise I could barely run two blocks before I needed a rest break. That was in my early 20s. I am stronger and healthier now, and that has come exclusively from working out at home with you. So whether you are just getting started, or if you’ve been here for a while. Take a moment to reflect on how capable you are and what you want the future of your health to look like. Health is worth the effort because it impacts every single moment of your daily life.

To Buy this Tank: https://my-store-c67ce6.creator-spring.com/listing/benderfitness-gear?product=95

I hope you enjoy today’s Throwback Workout.

Let me know if you enjoyed this routine and how many rounds you got in. Do you prefer reps or time? I really like mixing it up, because it changes the dynamic of the workout challenge.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Repeat 1-5X

10-Minute Core Workout Routine: Quick Ab Exercises

Hi Everyone!

Welcome to today’s workout! We have a great Core focused exercise routine on the agenda.

For this workout routine I use a stability ball. These exercises can also be done with a Bosu Ball or with no equipment on a mat. I enjoy the additional balance challenge of the stability ball, but there is always a way to modify so that you are working with the equipment you have at home. If you scroll down past the workout video, you will find the photo tutorial gallery. I demonstrate some equipment free modifications.

Remember that a balanced core workout will also activate the back of the body. I included the glute bridge exercise because pelvic stability and position is an important part of developing good posture and balance through your core and hips.

I really like this core workout, and I’ve been doing it 2-3X per week. It’s quick and easy enough that I can sneak in a round of two throughout the day. Also, because it’s low impact, if I’m doing the workout and my kids are around I don’t have to worry about one of them running under my feet during a plyometric move.

I filmed this workout for time, but when I squeeze in the workout I typically go for reps to account for adorable baby and pre-schooler interruptions. I like to encourage them to exercise and make it fun for them, so Esmé often gets to fly while I do sit-ups, and Maverick likes to sit on my back during the Plank Knee Thrust (done on the ground, not on the ball when he joins me).

Plank Knee Thrust: Part 1 (no ball). My son likes to sit on my back when I do this exercise.

Below you will find the workout breakdown for time and for Repetitions.

When I filmed this workout my plan was to do one round, 15-minutes of cardio on the treadmill and go for a second round. Instead I did one round paired with a 30-minute run on the treadmill. I found myself really enjoying the run and my music playlist, so I did an easy paced (comfortable enough to talk) 3-mile run.

I hope that you enjoy today’s workout. I filmed a 60-minute yoga flow, but I’m having issues with the audio not syncing correctly. If I can figure out how to fix that, I will post the yoga video this week. Let me know what you think of today’s workout.

See you soon!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

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