BodyRock BootCamp-Week 8

Hi Everyone!

Can you believe it’s already Week 8 of my 10-Week BodyRock.tv Workout series? Just two more workouts to go! I am glad that you have all been enjoying the series. Jesse and I had a lot of fun in Toronto filming the workouts with the BodyRock team.

I have been posting recommended workout schedules to go with the BodyRock workouts. You can find them here: BodyRock Weekly Workout Schedules. Now that there are 8 videos, you can also choose to combine the individual workouts from this series as a stand alone schedule.

Have fun with this one! Push yourself through and challenge yourself to get in as many reps as possible (with good form!)

Melissa

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

*Step Ups in Between Each Exercise: If you don’t have a Bosu use a chair, step or bench.

Burpee
Balanced Bicycle
Knee Cross Plank to Side Plank-Right
Knee Cross Plank to Side Plank-Left
Angel Abs
Plank Crunch
V-Up Lateral Reach
Pushup to Back Stretch (1/2 Wheel Pose)
Walk the Plank

Repeat 1-4X

BodyRock Bootcamp: Workout 7

Hi Everyone!

This is Workout #7 from my 10-Week BodyRock.tv workout series. This workout primarily focuses on Lower Body & Cardio Burn. This workout utilizes different cardio bursts, and different kicking exercises. Kicking exercises are fun because they challenge your balance, and require you to hold strong throughout your core during each exercise.

In today’s video I also talk about the importance of getting enough sleep. Do you get enough sleep? Getting enough sleep is a tough one for me. I work full time, blog, teach fitness classes, run, and balance all of that with spending time with my family and friends.

It often seems that sleep is that area I miss out on. When I am not getting enough sleep my body knows it! I look different, I feel different. Getting enough sleep is important for not only your quality of life, but also the quality of your training.

If you are already getting enough sleep kudos to you! Keep up the good work! For the rest of us, challenge yourself to get to bed a little bit earlier. It’s difficult, but you will have more energy your day and be even more productive!

Have fun with today’s workout!

Melissa

Repeat 1-4X-Set your Interval timer for 9 Rounds of 30/50

* 30 Seconds of High Knees Between Each Exercise

Lunge Kick-Right
Lunge Kick-Left
Table Kick-Right
Table Kick-Left
Curtsy Lunge Kick-Right
Curtsy Lunge Kick-Left
Lateral Lunge Lift
Warrior Kick-Right
Warrior Kick-Left

BodyRock BootCamp: Week 6

Hi Everyone!

This is Week 6 of my BodyRock.tv workout series! Four more weeks to go after this workout! Today’s workout is structured a little bit differently. Instead of Cardio Intervals in between each exercise, we are doing 30-seconds of Plank in between each exercise.

It’s important to change the types of challenges you are presenting your body. This routine combines isometric exercises with plyometric exercises. In the plank position you are challenging your body to maintain one static position, and the your muscles are maintaining a contraction without changing length (isometric). During the plyometric exercises your muscles are shortening and lengthening in a short amount of time with a jumping movement.

Both types of exercise will improve your strength, but they challenge your body in very different ways.

I hope you enjoy today’s workout! I will be posting a Week 6 BodyRock Workout schedule. I will also be writing about my experience running the Pittsburgh Half Marathon, so be sure to check back!

Melissa

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

*30 Second Plank between each exercise.

Squat Jump
Russian Kicks
Ninja Jump
X-Jump
Burpee Tuck Jump
Frog Hopper
Low Jack
Down Dog Hop (Alternating)
High Knees

Repeat 1-4X

12 Minute Legs & Core Workout

Hi Everyone!

I have a new workout for you today! Today’s workout is quick. One round takes 12 minutes and you can repeat it 1-4X. In this workout I used one dumbbell. If you don’t have a dumbbell you can do the exercises with body weight, or use something from around the house to add some resistance.

I completed one round of this workout, and paired it with a 6 mile run outside. During my run I incorporated 4 20-second sprints to help improve my speed. The rest of the run was done at a comfortable pace.

I un-expectedly signed up to run the Pittsburgh Half Marathon this weekend. Two of my friends are running it, and I am going to run with them. It will be my friend Nicole’s first time running a Half. I want to help pace her to her goal time.

I wouldn’t typically recommend signing up for a Half Marathon with such short notice. I know that I have the training & fitness base to run this race without risking injury. This will be my third Half Marathon. I will not be “racing” or going for a PR this time, but moving a comfortable pace the entire time.

I hope you enjoy the workout!

Melissa

Repeat 1-4X

Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber

Curtsy Lunge to Calf Raise: Part 1

Curtsy Lunge to Calf Raise: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Glute Bridge to Calf Raise: Part 1

Glute Bridge to Calf Raise: Part 2

Lunge Jump Twist

Walk the Plank Pushup: Part 1

Walk the Plank Pushup: Part 2

Angel Abs

Toe Touch Plank Reach: Part 1

Toe Touch Plank Reach: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

Gambit making himself comfortable.

BodyRock Bootcamp-Workout 5-Full Body

Hi Everyone!

I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If you can’t wait that long the breakdown is below!

This video is the half-way point of my BodyRock Workout series. There are still 5 new videos to go after today!

Remember to push yourself during each interval. With HIIT workouts you always want to push yourself as hard as you can during each interval. In the past I have found that it helps to keep track of my reps, so I have a goal to surpass whenever I repeat the workout. It’s also a great way to track your progress.

I hope you guys are enjoying the workouts! We had a really great time filming them with the BodyRock team up in Toronto.

We have some great workouts planned for this weekend, and another special guest so be sure to check back!

Melissa

Repeat 1-4X

Pushup Elbow Tap: Right
Pushup Elbow Tap: Left
Superman Burpee
Reverse Plank Leg Lift
Mountain Climbers
Plie Jump
Jump Kick: Right
Jump Kick: Left
Runners Lunge Lift: Right
Runners Lunge Lift: Left
Russian Kicks
Burpee

12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout

Hi Everyone!

It’s time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don’t need any equipment for this routine.

This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise.

I hope you enjoy this workout! I am off to work!

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

Core Workout On the Mat: No Equipment

Hi Everyone!

Rose is back for a core workout! She did a fantastic job pushing herself through the workout. We did one round together and paired it with a 3.1 Mile Run outside.

We have really been pushing this week to help Rose continue to progress with her weight loss journey. She is already down 50 lbs, and looking to continue her journey to be the healthiest she can be. You can read more about her journey at MyChangeforATen.com

We are also re-focusing on Rose’s diet, and creating a healthy relationship with food. Rose has a history of disordered eating. She has a tendency to see food as an enemy. I am trying to re-frame her thinking toward food. Food is fuel and nutrition. I will be writing a separate post about creating a Healthy Relationship with Food.

This week, Rose also started a running program, did the 4-Minute Standing Lower Body Workout and a Legs & Core Home Interval Workout: Low Impact. By the end of the week Rose joked that she was crawling up the stairs, but she felt great and had a smile on her face the entire time!

I still have one more workout to post with Rose & Nicole so check back!

I hope you enjoy this routine!
Melissa

After 1 Week of Hands on BenderFitness Workouts!

Equipment: Gymboss Interval Timer set for 12 Rounds of 10/50

1. Temple Tap
2. Oblique V-Up (Right)
3. Oblique V-U (Left)
4. Angel Abs
5. Crunch & Tap
6. Swimmer
7. Starfish Twist (Right)
8. Starfish Twist (Left)
9. Roll Up
10. Boat Balance with Lateral Leg Drop (Right)
11. Boat Balance with Lateral Leg Drop (Left)
12. Superman

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

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below.

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts.

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule.

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!
Melissa

Week 1 Workout Schedule:

Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X

Day 2: 20 Minute Core Cardio Fat Burn HIIT– Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping – Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout– Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

Day 6: BodyRock BootCamp: Week 1 – Repeat 1-4X

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 Rounds of 10/50.

Core Workout for a Tighter Tummy

Hi Everyone!

Good Morning everyone! This is a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section.

I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the “six-pack.” It includes your back and sides as well.

Building strength through your core helps protect your low back, and provide postural alignment for everything you do. If you build a balanced core you can reduce back pain. As a bonus, the postural improvements can help re-align your hips and get rid of the “belly pouch” that many people notice in their low abs.

I hope you enjoy this workout! There will be a new workout later today. 🙂 It was a bit of an adjustment returning from Mexico after being off. We started teaching Yoga and Boot Camp classes on Tuesday and Thursday. We have permission to film the workouts, so if the students don’t mind I might have some full length group workouts to share with you all soon.

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 rounds of 10/50.

1. Mountain Climber

2. Leg/Hip Lift

3. Burpee

4. Temple Tap

5. Side Plank Reach (right)

6. Side Plank Reach (left)

7. Angel Abs

8. Frogger

9. Bicycle

10. Reverse Plank Leg Pull-up

11. Boat Kick (Can-Can)

12. Pushup Jacks

Repeat 1-3X

Reverse Plank: Maintain a straight line from heels, hips to shoulders.

Reverse Plank Leg Pull: Maintain Reverse Plank Position.
Once you are able to maintain Reverse Plank for 30-60 seconds add the leg pull.
Keeping the hips in the same spot, tighten the core to lift your leg.
Alternate sides.

Core Workout for a Tighter Tummy

Hi Everyone!

This was my workout last night. It’s a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section.

I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the “six-pack.” It includes your back and sides as well.

I hope you enjoy this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 rounds of 10/50.

1. Mountain Climber
2. Leg/Hip Lift
3. Burpee
4. Temple Tap
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Angel Abs
8. Frogger
9. Bicycle
10. Reverse Plank Leg Pull-up
11. Boat Kick (Can-Can)
12. Pushup Jacks

Repeat 1-3X

Reverse Plank: Maintain a straight line from heels, hips to shoulders.

Quick Core Challenge: Sculpted Abs Workout

Hi Everyone!

The Sculpted Abs Challenge continues! This workout is set up in a different format. I utilized a modified Tabata approach to the workout. The video, and a picture tutorial can be found below.

Tabata workouts only take 4 minutes, but it is 4 minutes of 100% effort/intensity. The breakdown is 20 seconds of maximum effort, followed by 10 seconds of rest. This is especially effective on an exercise bike, treadmill, or on a track.

This workout uses the same 20/10 formula. One round takes 12 minutes. Due to the complexity of the movements you can’t work at quite the same level of intensity as you would doing sprints or biking, so I repeated each movement 3X before moving onto the next exercise.

If you want to try another Tabata style workout check out: Burn Baby Burn for a challenging workout tutorial.

Have fun! Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts!

Melissa

Equipment: Gymboss Interval Timer set for 24 rounds of 10/20 second intervals.

*Repeat each exercise 3X before moving onto the next exercise.

1. Supergirl Pushups
2. Table Crunch
3. Dive Bomber
4. Down Dog Hop
5. Temple Tap Abs
6. Leg Circles (right)
7. Leg Circles (left)
8. Twisting Leg/Hip Lift

Supergirl Pushup: Extend Opposite arm and leg.
Return to Plank.
Push-up.
Repeat on the other side.

Table Crunch: Keep the hips lifted and core tight.
Bring the Knee up and Tap with your hand.

Table Crunch: Alternate Legs throughout the movement.
Focus on keeping the hips lifted and back flat.

Dive Bomber: Starting in Down Dog position, bend the arms and lower your chest toward the floor.
Press forward through the chest into an up-dog position.
Bend the arms and lift the hips to return to starting position.

Down Dog Hop: Starting in Plank draw your knee in toward the nose, while keeping the core tight.
Extend the leg back and up, while hopping on the standing leg.
Return to plank and repeat on the opposite side.

Temple Tap Abs: Pull the core in tight.
Lift the legs, and shoulder blades off the floor while keeping the core tight.
Hands start at prayer position in the center of your chest.
Tap your elbow toward the top corner of your mat, alternating sides.

Leg Circles: Lift the shoulder blades and legs, keeping the core tight.
Start with the right leg and make circles, while keeping the lower leg as still as possible.
The higher you lift the top leg the more challenging the movement becomes.
Do three sets on the right, before moving on to the left side.

Twisting Leg/Hip Lift: Lift the shoulder blades and legs, keeping the core tight.
Lift your legs and hips off the floor, trying to press your feet toward the ceiling.
Keeping the core tight, lower your legs toward the left corner of the room.
Return to center, hip lift, and lower your legs toward the right corner of the room.
Try to keep you legs off the ground the entire time.

Love Handle Loser: 12 Minute Interval Workout

Hi Everyone!

Tonight I re-did an older workout: Love Handle Loser, Lower Ab Workout. Originally I did this workout with Cydney, and we filmed the workout as a tutorial. This time I switched it up a bit, and tried it out interval style. The original video has variations for all levels, so be sure to check it out. This is a fat burning core workout.

I have a confession to make. I wasn’t pushing as hard as I could during the intervals. After the workout I realized that if I’m going to truly go high intensity I need to amp up the volume a bit!

That was a good motivator for me as I headed out into the glorious sunshine (as it grows warmer you will continue to hear how much I love the sun. I can’t help it. It truly brings me joy!) I decided to do my run at a comfortable pushing pace. That resulted in me shaving 1 minute and 17 seconds off of my 3.5 mile run (as compared to a few days ago when I completed the same run). My slowest mile was an 8 minute, 39 second mile and totally uphill. The rest of my miles were between 6:56-7:47 pace.

Jesse was doing a hard run today so I was on my own. Even though he’s much faster than I am I find that I go much slower when I run with him. My theory is that it’s because I talk a lot more when I run with Jesse. When I run by myself I just go.

In honor of Earth Day I will be posting a vegetarian recipe. I am also doing some planting again this year (flower and vegetables). What are you doing for Earth Day?

Enjoy the workout!
Melissa

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

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

Post Holiday Calorie Cutter Workout

Hi Everyone!

Today’s workout is posted below. It felt great to be back to working out! It can be really tough to fit exercise in during the holidays. That is why I put together the blog post: 6 Workouts That Take 15 Minutes or Less

Today I did an interval workout. One round takes 12 minutes to complete. This workout can be repeated up to 3 times. It’s great for fat burning, and all over toning.

Jesse and I also did a 3.5 mile run outside. It was really tough running uphill in the snow. None of the snow was packed down yet, so the run was more difficult.

I hope you all have a wonderful evening, and enjoy the workout! See you tomorrow with a new one!

Melissa

PS If you like the sports bra check out www.Affitnity.com and like Affitnity on Facebook

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

Repeat: 1-3X

1. Slow Mountain Climber
2. Mountain Climber
3. Bird Dog Row (right)
4. Frogger
5. Bird Dog Rose (left)
6. High Knees
7. 1 Leg Lunge Twist (right)
8. Side Step Up (right)
9. 1 Leg Lunge Twist (left)
10. Side Step Up (left)
11. Prone Heel Tap
12. Ninja Jump

12 Minute Body Weight Interval Fat Burn

Hi Everyone!

Today’s workout is quick and easy to fit into your schedule. I repeated it, but another option would be to fit it in a couple different times during the day (surely you can find 12 minutes somewhere!)

It’s an interval workout and utilizes cardio bursts in between each exercise. For round 1 I jump roped, for round 2 I did high knees.

Interval workouts are a great way to get your heart rate up, and optimize your fat burn. This style of workout actually leads to increased fat/calorie burn for hours after your workout.

The breakdown is below the video. 🙂 Have a great night! Also, if you’re on facebook please vote for me in Fitness Magazine’s Face of Fitness contest. I am one of 10 finalists for the Reader’s Choice Award, and the winner is automatically one of 5 grand prize finalists. Vote Here and be sure to like my facebook page while you’re at it! Melissa Bender Fitness

Melissa

All Levels: max reps during each 50 second interval, 10 seconds of rest.
*I am writing jump rope, but you can also choose to march in place, do high knees, or even mountain climbers.

1. Jump Rope/High Knees/March in Place (depending on current level of fitness)
2. Side Lunge Jump
3. Jump Rope
4. Mountain Jumper
5. Jump Rope
6. Squat Jump
7. Jump Rope
8. Prone Heel Lift
9. Jump Rope
10. Low V-Up
11. Jump Rope
12. Plie Pulse

12 Minute Ab Fat Burn: Melissa Bender (full length video)

Hi Everyone,

Today’s workout focuses on fat burn, and strengthening your abs/core. If you find some of these moves difficult don’t let it get you down! Whenever I find a workout move that is a big challenge for me I find myself adding it into my workouts more often. I was thinking about this while I was doing the three-way mountain jumpers because I find them especially tough. I was thinking “Argh! Why did I put this in yet another workout! I hate these!” and the answer is that anything that is difficult I want to get better at.

So if you find something especially challenging please don’t give up, or avoid it. Rise to the challenge and continue to do it until you get better at it! That doesn’t mean you can’t modify the activity on the way up (in fact that’s the wise thing to do!), but continue to try and work toward your end goal.

With that said, enjoy the workout! Be sure to push and challenge yourself to your individual level. This is a major fat burner, and it strengthens an area of your body, the core, that is imperative to any other workouts you will do.

Have a great day!
Melissa

All Levels:
Maximum number of reps you can do within each 50 second interval. You get 10 seconds of rest between each exercise.
*I went through this workout twice, and followed it with a cool down walk on the treadmill for 15 minutes.

High Knees
Plank Arm Lift
Jump Squat
Crab Reach
3-way Mountain Jumpers
Weighted Russian Twist (you can do this without a weight as well. My weight was 10 pounds)
Lunge Kick (right)
1,2,3 Abs
Lunge Kick (left)
Pulsing Leg Stretch
High Knees
Ball Rotations