12 minute

12-Minute HIIT: Chest, Core & Lower Body Burn

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Hi Everyone!

It’s workout time! Are you ready for a quick & effective workout? This one only takes 12-Minutes per round. You can repeat it if you want a longer workout. I did this workout once through for reps, and once for time. The breakdown for both is listed below the workout video.

I found it more challenging to do this routine for time, but I like to switch up my methods so that my body doesn’t adjust to any one style of training.

I feel like time is flying by. Maverick is now officially 7-Months old. I am just now starting to feel like I am getting my “workout groove” back. I am getting in my HIIT workouts consistently. I feel stronger, more energetic and healthier.

Up to this point I haven’t been running with any consistency (1 run per week if I am lucky). It has been difficult to fit in with the cold weather, because I don’t like taking him running in the stroller in these temperatures. Running is one of the things I really want to incorporate back into my life. I miss it. I like that it is a different type of challenge.

Maverick is 7-Months Old!

Plus, running provides me with a zen-like “in the moment” experience. I can tune into my breathing, and it’s like a form of mobile meditation for me. I am going to be taking over teaching a running course at Penn State Beaver, so I am going to use that as motivation to start running consistently again. My students will be running 3 days per week, so that is my starting goal.

I hope you enjoy today’s workout! Jesse and I did 2 rounds, let me know how many times you get through it, and how you feel. I filmed this one immediately after filming yesterday’s 16-Minute HIIT. I felt EXHAUSTED by the time I was done. In a good way!

Have fun!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 10/50.

For Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Push-ups
  2. Warrior Deadlift-Right
  3. Warrior Deadlift-Left
  4. Burpee
  5. Angel Abs (Right+Left=1 Rep)
  6. Plank Crunch (Right+Left=1 Rep)
  7. Side Lunge Cross-Right
  8. Side Lunge Cross-Left
  9. Lunge Hop-Right
  10. Lunge Hop-Left
  11. Frogger
  12. Side Plank Pushups (Each Pushup = 1 Rep)

Repeat 1-3X

Total Body HIIT: Body Sculpt & Fat Burning Workout

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Hi Everyone!

I hope you are ready to sweat! I have another short, but intense workout for you today. Get ready to push for maximum reps and work your entire body.

Today is Day 2 of my Get Lean Workout Challenge. This is a 4-Week Challenge. To go along with this challenge I added a Grocery list and details about my Anti-Inflammatory Diet. I have noticed big changes since I started incorporating these foods and diet principles into my life.

One round of today’s workout will take just 12-minutes. In that 12-Minutes I kicked my own butt, was panting for breath, and dripping sweat (don’t be scared, those are good things!) Work at your own pace, but don’t be afraid to push yourself outside of your comfort zone. Challenging your current limitations is how you expand past those limitations to grow and improve.

Of course, you can repeat this workout to make it longer/more intense, or you can pair it with cardio of your choice. As a new mom, I find it imperative to have a short/quick workout option. It allows me to get in my workout even when life gets hectic. I always feel better physically and mentally when I get my workouts in. Three cheers for endorphins! 😉

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $9000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with you!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

  1. Jumping Jack Burpee
  2. Plank Leg Lift-Right
  3. Plank Leg Lift-Left
  4. High Knees
  5. Oblique Twist
  6. Plank Elbow Tap-Right
  7. Plank Elbow Tap-Left
  8. Surfer Burpee
  9. Ab/Hip Lift
  10. Lunge Jump
  11. Mountain Pushups
  12. Temple Tap Abs

Repeat 1-3X

12 Minute Total Body Sculpt & Fat Burn: No Equipment HIIT Workout

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Hi Everyone!

Welcome to the BenderFitness workout of the day! Today we are starting a brand new exercise program. I am hosting a DietBet (it’s not too late to sign up! It starts today!) and a February workout challenge.

Today’s workout is a Total Body Sculpt + Fat Burning Workout. Go for maximum repetitions. Don’t forget to maintain good form, but really push yourself. Be sure to warm-up before the workout so you can really go with maximum effort. Warming up actually allows you to work at a higher level during the workout.

When the New Year starts we are often raring to go with our resolutions and goals, but by February, much of the enthusiasm has worn off. We aren’t going to let that happen! As I always say, consistency is the key to results. So let’s stay consistent.

Sometimes being consistent means getting in your workout even when you aren’t feeling very motivated.

Today’s workout is only 12-Minutes per round. You can do just one round, or repeat it for a longer workout. You can also do a round or two and pair it with cardio of your choice. There are some cardio options with the weekly workout schedule. Remember, even when you aren’t feeling very motivated push yourself to stay consistent. Taking rest days is okay, quitting is not. If something gets you off track, jump right back in.

To go with this challenge I will be posting more diet and nutrition information. I recently started eating an Anti-Inflammatory Diet, and I have been thrilled with the results.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $5000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with you!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

  1. High Knees
  2. Wall Abs
  3. Tuck Jump
  4. Lunge Jump
  5. Skier
  6. Frogger
  7. Side Plank Knee Rotation-Right
  8. Side Plank Knee Rotation-Left
  9. High Knees
  10. Heel Tap Toe Reach
  11. Jump Squat
  12. V-Reach

Repeat 1-3X

 

Arm & Leg Sculpting Home Workout

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Hi Everyone!

Welcome to Day 4 of my 30-Day Workout Challenge! Yesterday was focused on the core. Today we are focused on the Arms and legs. Grab dumbbells and get ready to workout. I also utilized a barbell, but you can substitute dumbbells for all of the exercises if that is what you have.

I completed this workout for Reps instead of time. If you prefer to challenge yourself for time you can set your interval timer for 12 Rounds of 10/50. You will take 10 seconds of rest, and 50 seconds for maximum repetitions. Whichever technique you choose be sure to focus on proper form and range of motion for each exercise.

I used 20-lb dumbbells and 75-lb barbell for this workout. Choose an amount of weight that challenges you. The last two exercises in each set should be difficult, but you should still be able to complete them with proper form. If your weights are not challenging you as much you can increase the number of reps.

Be sure to warm-up before the workout, and do a stretching cool down after the workout. I am still working on my daily Splits stretching.

My head cold got a lot worse yesterday, and I spiked a small fever so I skipped yesterday’s workout. I will be pairing today’s workout and yesterday’s workout today. I made homemade chicken soup, and I am feeling so much better today!

I hope you enjoy today’s workout combo!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Warm up:

Workout:

Help BenderFitness: https://www.patreon.com/BenderFitness

Reps: Aim for between 10-15 Reps with good form. Reps can be increased to 20 if you are using less weight, and don’t feel challenged enough.

Time: 12 Rounds of 10/50.

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X.

 

Stronger Abs + Total Body Workout

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Good Morning Everyone!

I woke up much later then I intended too this morning! Luckily my son is still sleeping so I have a little bit of time to catch up on my blogging and get a workout posted.

Today is Monday, and it is the last workout in my BodyRock Mom Live workout series. That will be up live on Facebook at 2PM Eastern. It’s going to be a quick Cardio Sculpt Workout to burn fat and help tone the whole body.

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Saturday night I finally got in a great run. It has been really tough trying to get in my workouts and cardio lately. It felt amazing to run and work up a great sweat. I have been struggling over the past two weeks to get my workouts in, and taking 45-minutes to myself felt amazing. If you are a new mom (or you know one and want to help them out) giving yourself a little bit of time to do something that you want to do for yourself is a huge help. Remember you are going to be happier and healthier if you take some me time to do something you love (napping counts too!) Plus, Maverick was jumping in Jesse’s arms and wiggling with joy when he saw me after my run, and that’s too cute for words.

running-sweat

I did a 30-minute 3.56 mile interval speed/incline workout on the treadmill. Followed by a 5-minute walk. I felt fantastic so I wanted to see if I could do one mile fast…..I did one mile in 6:30 (no incline so prob around 6:45 min/mile equivalent outside), and finished with a .25 (quarter of a mile) walk. I felt so good, energized and rejuvenated.

My goal for this upcoming week: Film 3 new workouts + get in 3 runs. If I get in more I am awarding myself bonus points! I am also getting caught up on the videos for my 30-Day Lower Body Challenge. They will be posted as soon as I get them edited. 

Thank you guys for always being supportive and understanding. 🙂 I appreciate you.

Have a great day, and enjoy today’s workout combo!
Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: Interval Timer set for 15 Rounds of 10/50. 

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X

  1. Squat Press
    2. Spiderman Plank
    3. Runner’s Lunge Pulse-Right
    4. Runner’s Lunge Pulse-Left
    5. Bent Over Row to Fly
    6. Table Leg Press-Right
    7. Table Leg Press-Left
    8. Rock the Boat V-Up
    9. Elbow Tap Side Plank-Right
    10. Elbow Tap Side Plank-Left
    11. Down Dog Hop-Right
    12. Down Dog Hop-Left

Repeat 1-3X

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12-Minute: Quick Total Body Sculpting HIIT Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted a cardio video below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

I posted two cardio workout options below. You can pick the one that is most appealing, or even do all three videos together. I am a day behind on the 30-Day Move challenge, so I will be posting two challenge moves today. I apologize for that, I was not feeling well yesterday & I took the day fully off, and did a whole lot of nothing. I just focused on playing with and taking care of my son.

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During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.

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I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

I will have more recipes to share with you. I will post them as soon as I have a chance!

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50. 

  1. Squat Press
  2. Spiderman Plank
  3. Runner’s Lunge Pulse-Right
  4. Runner’s Lunge Pulse-Left
  5. Bent Over Row to Fly
  6. Table Leg Press-Right
  7. Table Leg Press-Left
  8. Rock the Boat V-Up
  9. Elbow Tap Side Plank-Right
  10. Elbow Tap Side Plank-Left
  11. Down Dog Hop-Right
  12. Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

  1. High Knees
  2. Mountain Climbers
  3. Burpees
  4. High Knees Lateral Jump
  5. Frog Hopper
  6. Plie Jump
  7. Tuck Jump Burpee
  8. Russian Kicks
  9. Heel Tap Squat Jump
  10. Donkey Kick

Repeat 1-3X

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 2: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat 1-3X

12-Minute Lower Body HIIT Workout

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Hi Everyone!

I hope you’re ready for today’s Lower Body Workout! This is a quick, but challenging workout routine. Grab some dumbbells and a yoga mat and you are ready to go!

If you don’t have dumbbells you can do these exercises with body weight, or grab something around the house for some added resistance. Using weights will help increase the challenge and boost your metabolism during your workout.

I use two 20-pound dumbbells in this workout.

I went through this routine 2X. The first time I completed it as a HIIT workout (in the video). The second time I did 20 reps per exercise. I like the challenge of using both workout techniques during my exercise routines, because your body responds differently to each technique. As you know, I am all about mixing up my workouts.

During my Reps version of the workout I increased my weight to 75 lbs during the Romanian Deadlifts, and decreased my weights to two 12-pound dumbbells during the skier exercise.

I am also still doing my daily Sun Salutations. I attached the video below.

Don’t forget to Warm-Up before the video! I filmed a warm-up here: Quick 5-Minute Pre-Workout Warm Up. Let me know if you like having the warm up and cool down videos available separately, or if you prefer them all in one workout video. I uploaded them both ways for this workout, because I want to see what people like best!

Thank you!
Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

For the Workout Set your Timer for 12 Rounds of 10/50.

Workout:
1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series

Repeat 1-3X

Don’t Forget to Cool Down! You can find the Cool Down Video Here: 5-Minute Post Workout Cool Down.

Thigh Sculpter Workout: 12-Minute Home Thigh Workout

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Hi Everyone,

Are you ready for a quick workout to help sculpt your thighs and tush? One round of today’s workout will take 12-minutes if you follow the video for time. I also posted the breakdown for reps below. Sometimes I like to do a round of each to vary the challenge.

This workout is from one of my 30-Day Challenges. You can find the challenge Here. My brand new workout program is scheduled to start Sunday August 21st, with a new DietBet Challenge starting Monday August 22nd: www.dietbet.com/benderfitness.

It’s funny, while I was pregnant I thought I was losing some of my fitness level, but I was able to workout the whole time. Postpartum is a whole other story! I want to be healthy and 100% ready to return so I am waiting the full 6-weeks until my doctor clears me. What is the longest you were restricted from working out? How did you feel when you returned?

I can’t wait to rebuild my strength!

Have fun with todays workout and push to get in a few extra reps for me! I will be back working out with you soon!

Melissa

Maverick is 4 weeks old already!

Maverick is 4 weeks old already!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

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Good Morning Everyone!

Today’s workout is focused on working your core from every angle. It’s not enough to work just the central “six pack” muscles. For true core strength and definition you need to work the low, upper, middle, sides and back. This workout will do that!

You don’t need any equipment, just a little bit of space, and a yoga mat if you have one. I also posted a link to a jump rope workout for those of you looking for a bonus cardio fat burn.

The videos, and the photo tutorial are below.

Today is my 6th day Postpartum. I can’t believe Maverick is going to be one week young tomorrow! I love absolutely everything about being a mom.

Jesse and Maverick

Jesse & Maverick. Maverick sleeps in a bassinet right now, so his crib is full of toys. Don’t worry we will take them all out before he starts sleeping in there! 😉

I hope you enjoy today’s workout (and the photos of my son). <3 You can let me know what you think of the workout on Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1. I am also on Facebook: @MelissaBenderFitness.

Don’t forget to do an extra rep for me! I can’t wait until I can workout with you again!
Melissa

Maverick Bath time

Maverick is ready for bath time!

  1. Plank
  2. Superman
  3. Dive Bombers
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Leg/Hip Lift
  7. Bow Pose
  8. Table Top Heel Press-Right
  9. Table Top Heel Press-Left
  10. Raised Leg Adduction-Right
  11. Raised Leg Adduction-Left
  12. Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Plank

Superman

Superman

Dive Bomber: Part 1

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

Dive Bomber: Part 3

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 1

Bow Pose: Part 2

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 1

Leg Abduction: Part 2

Leg Abduction: Part 2

Walk the Plank

Walk the Plank

 

 

Lower Body Boot Camp Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is a throw back to the series I hosted with BodyRock. For this workout you will need dumbbells or a barbell. In the video I use the T-Bar, which is available on BodyRock’s website.

This routine will work your entire body, but it definitely focuses on shaping and sculpting your lower half. These exercises are great for sculpting a round booty, and strong/lean, shapely thighs.

You can repeat this routine up to 4X or pair it with another workout of choice. Yesterday’s workout was: 15-Minute Tight Core: Body Weight Workout.

baby book case

Yesterday I built the Book Case for the nursery. As you can see, Buffy was excited that I left a little space open for her on there. Slowly but surely things are coming along. My baby shower is on Saturday so I will be focusing on finishing up the nursery after that. Less than 5-weeks to my due date!

I hope you enjoy today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

Set your interval timer for 9 Rounds of 30/50.

*30 Seconds of Squat & Press Between Each Exercise.

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left

Repeat 1-4X

12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout

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Hi Everyone!

It’s been a busy fitness day here in the Bender household! I got off of work early, and the temperatures were in the 80s F (my favorite!) I took full advantage of the unexpected free time and got outside!

I went for a long walk in the sunshine. When I came home Jesse was just getting home from work and he wanted to try the workout I posted yesterday: Full Body 20-Minute HIIT: Legs, Cardio & Core. I went through the workout with him again. We did it for Reps instead of time, and went for 20-Reps per exercise. I have a feeling that my glutes are going to be feeling this workout tomorrow! They weren’t sore today, but I could definitely feel that I worked the same muscles two days in a row.

We followed that up with a very slow run (since I was so active today I really didn’t want to over-do the pace!) We did our 5K loop, and I took a few walking breaks on hills to make sure I didn’t overheat.  We finished up with some stretching. It was so nice to have a day to just relax and move!

Today’s workout is an Arm & Leg Burnout HIIT. It alternates plyometric movements with pushup variations. The intervals are shorter than my typical workouts, so really push yourself to get in maximum reps and move as quickly as possible between each exercise.

I can’t wait until I can get back to doing all of these pushup variations again! They are such a great core workout! My belly is getting much bigger, so I have been doing pushups modified by placing my hands on a bench or the wall. I miss the full challenge, and it will be interesting to see how long it takes me to re-build my strength once baby is here.

I hope you enjoy today’s workout! It’s a quick one, so don’t be afraid to repeat it, or pair it with another workout!

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

*The intervals are shorter so really push as hard as you can and get in as many reps as possible!*

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

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Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!
Melissa

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

Repeat 1-3X

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

Repeat 1-3X

 

 

12-Minute Low Impact Pregnant HIIT Home Workout

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Hi Everyone!

It’s workout time!

I have been greatly enjoying being off of work today! It’s amazing how much more I can get done during the extra time in my day! I finally had time to film a brand new workout for you. This is a low impact, but effective workout for your entire body. I used one 15-lb dumbbell in this workout, but you can go with a heavier dumbbell (or two!) to increase the challenge.

One round of this workout will only take 12-Minutes if you decide to go through it HIIT style. I also posted a Repetition option with the video below. These quick workouts can be done alone, repeated, or stacked with other workouts to create a more intense training session. There are over 700-different workout videos on this website, so you have plenty to choose from!

I posted my Lean Muscle Stretch & Fat Burn: 20-Minute HIIT Home Workout this morning for all of my early bird friends looking for a BenderFitness workout to start the day right.

I am currently 26 Weeks and 6 Days pregnant, so almost 27 weeks already. A full term pregnancy is 40-Weeks (technically 10-Months), so I have 3-Months left to go. My due date in June 29th, but I have a feeling that Baby Bender won’t be making his appearance until early July.

27 weeks pregnant belly benderfitness_Fotor

Almost 27-Weeks Pregnant! 26 Weeks & 6 Days Pregnant.

I feel fantastic with my pregnancy. I have heard horror stories about being pregnant, so I have to admit I expected that it was something I was going to endure until the baby is born. I have been pleasantly surprised! I love being pregnant. I love feeling my active little guy kicking, rolling, and bouncing around. I love seeing him move in my belly. I like that he kicks when I sing him songs, and I am convinced that his favorite song is “Feeling Good,” but that may be because it’s my favorite song to sing.

I have been keeping a Pregnancy Fitness Journal, and logging my workouts throughout. I don’t always get in a formal workout, but I try to be active for at least 30-Minutes per day, whether that is running, walking, doing a workout, or teaching a fitness class. As a result I am feeling fantastic.

I am eating a wide variety of foods. Studies have shown that what you eat during your pregnancy helps shape the babies food preferences in life. I love vegetables, and that is primarily what I am craving. Being home today gave me a chance to try out my new Spiralizer and make a delicious & simple meal of Zucchini Noodles in Sun Dried Tomato Pesto with Sliced Grape Tomatoes. SO GOOD! Baby Bender did plenty of moving after I ate, so I think he liked it too.

zuch_Fotor

Homemade Zucchini Noodles with Sundried Tomato Pesto and Grape Tomatoes.

I really hope you enjoy today’s workout! Even if you aren’t pregnant, it’s a good one. Focus on form during each exercise, and select a weight that challenges you. I combined this workout with a 3.1 Mile Treadmill run, and a 10-Minute walking cool down. I took a quick break at the 2-Mile mark to make sure I wasn’t over-doing it, and I continuously monitored my effort by talking to the baby during my run. I was able to keep a talking pace & finished in a total time of 27:27 (not including my 1-2 minute rest break after mile 2). During pregnancy it’s important to monitor your effort level.

Have fun, and let me know what you think about the workout!
Melissa

PS I am still teaching longer, HIIT Boot Camp Workouts 1X Per Week, and I have several to film for you. Jesse is at work & I was nervous to try and film anything higher impact without him here. I don’t want to knock over the tripod & camera, but I do want to show you how I am modifying these workouts.

Remember, pregnant or not, listen to your body, focus on form & get in those workouts!

PPS I am already addicted to my Spiralizer. I made Ginger Seared Salmon in Tahini Broth with Green Chile-Scallion Relish and Zucchini Noodles. It was a variation of this recipe from Inspiralized.com. I just modified to use the ingredients I had at home.

zoodle soup

Ginger Seared Salmon in Tahini Broth with Green Chili-Scallion Relish & Zucchini Noodles.

Set Your Timer for 12 Rounds of 10/50 and go for Max Reps.

or

Level 1: 10 Reps Per Exercise
Level 2: 15 Reps Per Exercise
Level 3: 20 Reps Per Exercise

  1. Bent Over Row-Right
  2. Bent Over Row-Left
  3. Squat, Curl & Press
  4. Tricep Drop
  5. Side to Side Lunge
  6. Reverse Lunge Lift-Right
  7. Reverse Lunge Lift-Left
  8. Warrior Deadlift-Right
  9. Warrior Deadlift-Left
  10. Second Position Plie Squat
  11. Pelvic Tilt Wall Sit
  12. First Position Grand Plie

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

 

 

 

 

 

 

12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

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Hi Everyone!

Today’s workout is designed to help you strengthen and build long lean muscles throughout your mid-section. You will work your core in every plane of motion, to strengthen the front, sides & back of your abs. One round only takes 12-Minutes, but you can repeat it to increase the challenge.

I also posted a cardio Jump Rope video below for those of you would would like to increase the fat burning aspects of this workout. If you want visible abs, it’s important to combine strengthening exercises with fat burning exercises.

It has been a good workout week so far. We filmed three new workouts this weekend. If you haven’t tried them out yet you can find them here:

  1. 15-Minute HIIT: Abs & Thighs Workout-No Equipment
  2. 20-Minute HIIT Boot Camp: Body Weight Cardio Burn
  3. 20-Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

If you haven’t tried out these workouts yet, you can choose one to pair with today’s workout as your cardio option. I hope you enjoy today’s workout! Tonight Jesse and I are teaching a live Boot Camp class. We will be bringing you that workout sometime this week.

Have fun & remember to incorporate at least one full rest day into your workout schedule each week.

Let me know what you think of the workouts!
Melissa

PS Fit Fashion: Sports Bra by www.Affitnity.com-You can get 15% off total order with the code BenderFitness at checkout.

  1. Plank
  2. Superman
  3. Dive Bombers
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Leg/Hip Lift
  7. Bow Pose
  8. Table Top Heel Press-Right
  9. Table Top Heel Press-Left
  10. Raised Leg Adduction-Right
  11. Raised Leg Adduction-Left
  12. Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Superman

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 2

Walk the Plank

 

12-Minute Ab Toning Workout: Low Impact, Highly Effective

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Hi Everyone!

Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

transverse abs

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

Have fun with today’s workout! Let me know what you think of it!
Melissa

Intervals: 12 Rounds of 10/50.

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

  1. Knee Plank Series (right)
  2. Knee Plank Series (left)
  3. Temple Tap Abs
  4. Hip Drop Side Plank (right)
  5. Hip Drop Side Plank (left)
  6. Cobra Lift
  7. Rainbow Plank (right)
  8. Rainbow Plank (left)
  9. V-Up
  10. Side Plank Leg Series (right)
  11. Side Plank Leg Series (left)
  12. Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio. Jump Rope Option Below.

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

 

Knee Plank Series: Part 1

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Knee Plank Series: Part 3

Temple Tap Abs

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 1

Cobra Lift: Part 2

Cobra Lift: Part 2

IMG_1660

Rainbow Plank: Part 1

Rainbow Plank: Part 1

Rainbow Plank: Part

Rainbow Plank: Part

V-Up: Part 1

V-Up: Part 1

V-Up: Part 2

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Plank Leg Series: Part 2

Reverse Plank Leg Lift

Reverse Plank Leg Lift

Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

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Hi Everyone!

I have a fun workout for you today! Today’s workout is by request. I originally filmed this workout as a tutorial video in September of 2012. This is the full length real time version of that workout. It’s fun to go back and repeat some of my older workouts! I hope you all enjoy this one.

This workout will exercise your backside from every angle, while also incorporating exercises to strengthen your core. Strong glutes help maintain proper hip and pelvic alignment. This strength helps balance your core and maintain your bio-mechanical alignment. The position of your hips affects your balance, and the pressure/position of your knees during all exercise.

During your workouts try to engage your mind, as well as your body. When you foster the mind-body connection you improve the results you are getting from your workout. Exercise can become a form a physical meditation as you learn to be completely present in the moment and engaged in what you are doing.

I paired this workout with a 3 mile run outside. Jesse and I got caught in a downpour of rain during our run. It felt great to get outside and stretch my legs after this workout.

I hope you have fun with this one!
Melissa

 

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

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

Frog Stand: Part 1

Frog Stand: Part 1

High Knees

High Knees

Frog Stand: Part 2

Frog Stand: Part 2

Frog Stand: Part 4

Frog Stand: Part 4

Frog Stand: Part 3

Frog Stand: Part 3

Goddess Twist: Part

Goddess Twist: Part 2

Goddess Twist: Part 1

Goddess Twist: Part 1

Table Kick Lift: Part 2

Table Kick Lift: Part 2

Table Kick Lift: Part 1

Table Kick Lift: Part 1

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 1

Table Press: Part 1

Table Press: Part 1

Walking Pushup: Part 3

Walking Pushup: Part 3

Walking Pushup: Part 2

Walking Pushup: Part 2

Walking Pushup: Part 1

Walking Pushup: Part 1

Rock the Boat: Part 2

Rock the Boat: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 1

Ready for Round 2?

Ready for Round 2?

Jumping Jacks

Jumping Jacks

Table Press

Table Press

Table Press

Table Press

Table Press: Part 2

Table Press: Part 2

12 Minute Workout: Abs, Love Handles & Back: Low Impact/No Equipment

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Hi Everyone!

It’s workout time again! I have a new Core Workout for you today. Today’s workout exercises the core from every angle, and in all planes of motion. This routine focuses on strengthening & stretching your core to develop, long & lean muscles throughout the mid-section.

I recommend pairing this workout with cardio for additional fat burning benefits. I added a 10-Minute Jump Rope workout video below. You can also choose running, walking, or a HIIT workout of your choice as a cardio alternative.

I have noticed that my back is not as flexible as it used to be, so I will be posting some great back stretching routines to increase flexibility. This routine incorporates many movements that are focused on stretching the abdominals and back.

Have fun with today’s workout!
Melissa

  1. Plank
  2. Superman
  3. Dive Bombers
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Leg/Hip Lift
  7. Bow Pose
  8. Table Top Heel Press-Right
  9. Table Top Heel Press-Left
  10. Raised Leg Adduction-Right
  11. Raised Leg Adduction-Left
  12. Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Plank

Superman

Superman

Dive Bomber: Part 1

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

Dive Bomber: Part 3

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 1

Bow Pose: Part 2

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 1

Leg Abduction: Part 2

Leg Abduction: Part 2

Walk the Plank

Walk the Plank

12 Minute Leg & Arm Burnout HIIT Workout

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Hi Everyone!

This workout is a 12 Minute Leg & Arm Burnout Workout. It’s challenging, but effective. You will be dripping sweat by the end of the workout.

This workout combines Plyometric moves and Push-up variations. The intervals are shorter so be sure to push yourself to get in as many reps as possible without sacrificing form. You can substitute planks variations for the pushups if the movements become to intense. There is always a way to modify.

Jesse and I arrived in Los Angeles, California today. We are having a great trip so far! We will be filming some new workouts while we are here, but first I need to catch up on my sleep! The time change has me thrown off schedule. Properly resting your body impacts your health just as much as getting in a good workout.

Have fun with this routine. I will get a new one posted ASAP. Enjoy!
Melissa

 

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

BodyRock Boot Camp: Week 10: Full Body Sculpt & Burn Workout

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Hi Everyone!

Can you believe it’s Week 10 of my 10-Week BodyRock.tv workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!

Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.

In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.

It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.

What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!

Melissa

PS One Shoulder Workout Top is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Set your interval timer for 9 Rounds of 30/50.

 

*30 Seconds of Squat & Press Between Each Exercise.

Repeat 1-4X

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left

 

BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

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Hi Everyone!

This is workout #9 of my 10-Week BodyRock.tv workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.

Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.

Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!

Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.

I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissabodyrock bootcamp

 

Set your Interval Timer for 9 rounds of 30/50.

*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.

  1. Knee Drop Plank
  2. Almost-Handstand Pushups
  3. Cheek to Cheek
  4. Superman Pushup
  5. Heel Press Plank
  6. Oblique Pushup
  7. Plank Jack
  8. Camel Pushup
  9. Down Dog Plank Press

Repeat 1-4X

bodyrock9