12 minute

New Goals for a Healthier Year

Home Workout Routine
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Hello Everyone!

Like many people I am starting out the year by setting some new goals. My focus this year is on my health and fitness. So here I am, back to this blog where I’ve loved sharing workouts for more than a decade and through two pregnancies, starting over to rebuild my health and fitness.

When I look back on the last year it was both wonderful and incredibly challenging. Overall the good outweighed the negative, but the number one challenge was the most unexpected…my health. For over a year I’ve struggled with intense fatigue, muscle soreness and generally feeling not like myself. My energy was low and I (a person who does not normally nap) found myself unable to get through a day without napping.

My iron was low, and I started to feel better after supplementing. I would have a few good days and think I turned a corner, but inevitably the fatigue kept coming back. As a result I’ve done some yoga, but no HIIT workouts and nothing with any real consistency.

Which leads me to Goal Number One: BE CONSISTENT.

So to start out, my goal is very simple. Participate in intentional movement every day this month. That can be HIIT, Yoga, Walking, Running or anything else. Just move intentionally and on a daily basis. To go along with this goal I’ve decided to get in one mile of walking or running per day. One mile is a small enough distance that I can consistently get it in even on the days I feel tired. It’s also long enough for the endorphins to start flowing and get me back to consistently doing longer workouts.

I started this a week or so before the new year to get back into the flow, and got in my first intentional exercise of the year. It was an incline walk on the treadmill:

Day 1 Treadmill Workout:
Speed 3.5
Incline: First 5-Minutes: 2
Incline: Minutes 6-30: 12
Incline: Minutes 30-45: 2

Finished with stretching.

I only set a goal to get on the treadmill for one mile, but once I started moving my body felt better and I wanted to keep going. That doesn’t mean there won’t be shorter workouts days, but it felt AMAZING to get moving again.

For those of you that don’t have a treadmill (or just don’t enjoy them), I’ve included a quick Tabata workout below. It was filmed shortly after I had my second child, and it’s a fun and challenging routine.

I will be filming new workouts. The goal is to restart filming this weekend. In the meantime, let’s be consistent together. Let me know in the comments what your goals are and what type of workout you are doing today.

We can keep each other motivated and committed.

Have fun today. I can’t wait to exercise with you again.
<3 Melissa

The Workout:

Round 1
1. Lateral Hop
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Low Jack

Round 2
1. Squat Jump
2. Goblet Squat
3. Warrior III: Right
4. Warrior III: Left

Round 3
1. Plie Jump
2. Goddess Pulse
3. Lunge Pulse
4. Burpee

12-Minute No Squat, No Lunges: Standing Glutes Workout

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Hi Everyone!

Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance.

This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees.

Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement.

I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free.

Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts.

New Subscription Series Progress:

I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers.

I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more.

Have fun!

Melissa

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

The Workout:

Interval Timer Set for 12 Rounds of 10/50.

  1. Split Stance Deadlift: Right
  2. Split Stance Deadlift: Left
  3. Pendulum with Leg Rotation: Right
  4. Pendulum with Leg Rotation: Left
  5. Single Leg Glute Bridge: Right
  6. Single Leg Glute Bridge: Left
  7. Romanian Deadlift
  8. Mini Plié Pulse
  9. 1/2 Circle Kick Back: Right
  10. 1/2 Circle Kick Back: Left
  11. Standing Donkey Kick: Right
  12. Standing Donkey Kick: Left

Repeat 1-3X

Photo Tutorial:

Split Stance Deadlift

Core Workout: Quick AB BURN for Busy People

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Hi Everyone!

Welcome to today’s workout. We have a quick AB Burn Workout on the planner today.

I love core workouts. They are fun, challenging, and they have so many functional benefits. Your core helps protect your back, posture and pelvic position. Building a strong and balanced core can help improve your health and wellness. It’s also great for your balance and helps reduce back pain.

This workout is low impact. We will be using lots of fun movements to activate the core muscles through every angle and range of motion. This helps us to recruit the muscles and build lean, strong, abs.

I love pairing Ab workouts with cardio routines. Lately, I’ve enjoyed incline walking. I like to vary the speed between 3.0-4.0 and the incline around 10-12 for 30-minutes. It’s a great burn, it gets me sweaty, but it’s not exhausting. It’s a fun way to get in cardio, and mentally it is more relaxing than gearing up for a hard run or super plyometric workout. I do enjoy both of those options when I have the time and energy, but incline walking is a great alternative to keep moving.

I’ve been sharing lots of fun workouts lately, and filming even more. So don’t be afraid to poke around on my website and find whatever workout style is most appealing to you. HIIT, LIIT, Cardio, Plyometric, Running, Treadmill Workouts. There’s a little bit of everything here, and you can do it all from home, or in a gym if you prefer.

Healthy Meal Ideas:

Grilled Eggplant Sandwich Recipe: https://www.benderfitness.com/2012/06/grilled-eggplant-sandwich-recipe.html

On my Facebook page, several people asked about how I eat. I don’t follow any specific plan. I primarily eat fish, poultry, fruits, veggies and whole grains. There aren’t any foods that I ban (unless I just don’t like them). Like with my workouts, I just focus on doing what makes me feel strong and healthy on a consistent basis. If we eat fast food one night, I don’t sweat it, because I know most of the time we are eating home cooked, nutrient dense meals.

I will be sharing more meal ideas. Let me know if you would prefer to see a video with some meals, a day of my eating, or blog posts with photos. I’m not a nutritionist, so I don’t prescribe eating plans for people, but I am happy to share what works for me.

New Things on the Way:

I am going to be launching a subscription website (and hopefully an app if the website does well enough!) I’m currently filming a new 4-week series of workouts and chats/journal prompts focused on building confidence. I’m excited about it, although also a bit scared and intimidated by the process.

I would love to hear from you: what would make a subscription exciting for you? Exclusive workout challenges, longer workouts, shorter workouts, more yoga, mediations, chats? Let me know if there is something specific that you would love to see.

I will still be sharing new, free workouts here so don’t worry if an app isn’t in your budget. Having a subscription services will help make sure that I can keep sharing free workouts and information. So anyone who can join is helping to sustain that.

Melissa

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

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises. 


1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

360 Degree Lower Body Workout for Glutes & Thighs

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Hello Everyone,

I hope you are ready for a fantastic and effective lower body workout. This routine is going to work your glutes and thighs from every angle with some fun and unique exercises. I use a dumbbell in this routine. You can grab a dumbbell, use body weight or even incorporate some exercise bands.

It’s wonderful to have a routine that you can modify as your progress.

I warmed up with some jump rope. It’s a great way to get the heart rate elevated, the body warm, and the lungs and muscles ready to work.

Jump Rope Warm Up
Action Shot during my jump rope, warm up.

If you are looking for a longer workout today, you can repeat this one or pair it with one of my other workouts. If you haven’t tried my new Core Galore workout yet, that would make a great routine pairing. My husband combined both routines last night and said he got in an amazing workout. You can find the core workout here: https://www.benderfitness.com/2022/11/abs-galore-total-core-workout-no-equipment-low-impact-apartment-friendly-exercise-routine.html

I think this is one of the best lower body workouts that I’ve written in a while. Hopefully you find it as effective as I did! It was challenging and fun at the same time.

Also, make some choices you feel healthy about today. It can be staying hydrated or taking a moment for mediation or prayer. Just do a little something extra that promotes your health and well being. Sometimes those little things make a big difference in how we feel throughout the day.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines! 

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

Warm-Up:

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Repeat 1-2X until you feel warmed up and ready for your workout!

The Workout:

Workout Breakdown:

  1. Squat to Lunge Hip Rotation
  2. Side Lying Leg Adduction: Right
  3. Side Lying Leg Adduction: Left
  4. Side Lying Front/Back Tap: Right
  5. Side Lying Front/Back Tap: Left
  6. Butterfly Glute Bridge
  7. Weighted Squat Walk
  8. Lunge to Single Leg Deadlift: Right
  9. Lunge to Single Leg Deadlift: Left
  10. Weighted Switch
  11. Extended Clam: Right
  12. Extended Clam: Left

Repeat up to 3X

Squat to Lunge Hip Rotation
Squat to Lunge Hip Rotation
Squat to Lunge Hip Rotation
Squat to Lunge Hip Rotation
Squat to Lunge Hip Rotation
Core and Thigh Exercise
Side Lying Leg Adduction
Side Lying Leg Adduction
Side Lying Leg Adduction
Thigh Exercise
Side Lying Front/Back Tap: Part 1
Side Lying Front/Back Tap: Part 2
Butterfly Glute Bridge: Part 1
Glute Bridge exercise
Butterfly Glute Bridge: Part 2
Lower Body Exercise Demonstration
Weighted Squat Walk: Part 1
Weighted Squat Walk: Part 2
Weighted Squat Walk: Part 3
Lunge to Single Leg Deadlift: Part 1
Lunge to Single Leg Deadlift: Part 2
Functional Lower Body Exercise and Cardio Movement
Switch
Extended Clam: Part 1
Extended Clam: Part 2
Extended Clam: Part 3

12-Minute Dumbbell Workout: Fun & Effective Exercises for Stronger, More Defined, Shoulders, Arms, Legs & Glutes

Beast Pose Heel Press for the Posterior Chain and Core Exercise
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Welcome to a Fantastic Workout for your arms, shoulders, legs, thighs and glutes. This exercise routine uses dumbbells for resistance training to build strength and muscle definition. We will be doing some of the best exercises to build strength in the upper body and lower body, with some fun movement variations to keep the exercises fresh and interesting.

One round of this workout is only 12-Minutes, so this is a fast and effective exercise routine that will help you build strength and definition in the upper and lower body. The first half of this exercise program is focused on the arms and shoulders. The second half is focused on the legs and glutes. You will feel the burn with these amazing leg and butt sculpting exercises. The exercises are low impact so there is no jumping or plyometric moments in this routine. This exercise routine is great for beginners. It will be challenging, but doable. The Beast Heel Press Move can be modified if necessary, by placing the bottom knee on the floor throughout the movement. Remember, there is always a way to modify a workout to make sure it is working for you.

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

In addition to filming new workouts, I’m also re-focusing on nutrition and getting in delicious and healthy meals. Keep your eyes posted, because I will be sharing some great new recipes. If you follow BenderFitness on Pinterest you might have seen some of these meal ideas already.

Sweet Potato and Chickpea Spinach Salad: https://pin.it/2SS7C8E

I’m working on filming new workouts and recipe tutorials so be sure to check back regularly. It took me three attempts to film this workout (which is why I’m in a different outfit for some of the tutorial photos.)

We have hit a lot of road blocks and hurdles lately. When that happens it’s important to keep moving forward. In the past month my husband had three surgeries and both of my kids got sick. The silver lining is that everyone is healthy now and that fact fills us with extreme gratitude.

Your health impacts every moment of your day. Being physically active is a blessing. Sometimes we (myself included) forget that, and think of exercise as a chore. Exercise, strength, mobility…those are amazing privileges. Movement is what we do to maintain and improve our health, and it impacts your quality of life every single day.

So enjoy, and remember to practice gratitude. The more you practice it the easier it becomes (and it helps improve your life satisfaction!)

Let me know what you thought of the workout. Did you have a favorite exercise? One that challenge you the most? Leave me a comment, share or click like. Those little things mean a lot.

Have fun!

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

The Workout:

Equipment: Two Dumbbells

  1. Around the World
  2. Shoulder Press
  3. Lateral Raise
  4. Bicep Curl
  5. Tricep Drop
  6. Halo
  7. Warrior Deadlift: Right
  8. Warrior Deadlift: Left
  9. Goblet Squat with Heel Raise
  10. Beast Heel Press: Right
  11. Beast Heel Press: Left
  12. Rotating Chair
Around the World
Around the World
Bicep Curl
Beast Heel Press
Halo
Halo
Halo
Bicep Curl
Bicep Curl
Lateral Raise
Tricep Drop
Shoulder Press

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

on the mat low impact strength and mobility workout
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Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

My oldest.
My youngest.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

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

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.

Bonus Burn: Core Workout: 12 Minute Home Ab Exercise Routine

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Hello Everyone,

I hope you are ready for an amazing workout for your abs. This routine is only 12-minutes, requires no equipment and uses some of the best exercises to activate your entire core. As always you will find the workout video, workout breakdown and photo tutorial below.

This workout uses movements that will activate the center, sides and back of your abdomen. When doing a full core workout you want to be sure to utilize each of these areas and to use multiple planes of motion. When you do this you are truly getting an amazing core workout that activates all of the muscles.

Some of the benefits of a strong core include:

  1. Better Posture
  2. Improved Back Alignment
  3. Improved Pelvic Alignment
  4. Less Risk of Back Pain
  5. Less Risk of Injury
  6. Improved Balance
  7. Improved Form During Exercises
  8. Decreased Risk of Falling, Especially as you Grow Older

This is not a comprehensive list, there are other benefits, but this covers some of the basics of why it is important to have a strong core.

In my work as an Occupational Therapist, I spend a lot of time working on core strengthening with my patients. This is especially true if they are recovering from a stroke or other major illness or injury that has impacted their balance.

While we can never fully prevent accidents or injuries (some things are outside of our control), what we can do is keep ourselves as healthy as possible so that if the unexpected does happen we heal more quickly and give ourselves the best possible chance of making a full recovery.

Exercise is the best treatment for long term pain management and should be a primary line of defense and recovery. It’s an amazing tool, which is unfortunately under utilized by many. Of course, if you are dealing with a specific injury you should always consult with your doctor or therapist before trying out any new exercises.

Here is a random fact for you today: Did you know that Usain Bolt (the fastest man alive!) has scoliosis? Until he started working with his trainers to specifically train his core and back he suffered multiple injuries. Scoliosis doesn’t just impact your posture, but the way your legs strike the ground, and the position of your ribs and organs.

I have mild scoliosis and when I started training regularly my height increased. I make a conscious effort to fully and regularly train my core so that I maintain a healthy back and posture. As I (hopefully) have the honor of growing older I want to maintain my physical health as much as possible.

I would love to hear your thoughts on core workouts. Love them or hate them? Did you have a favorite move from today’s routine?

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

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises. 


1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

Arms, Shoulders and Back: Tabata Style Workout

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Hello Everyone!

Grab your dumbbells for this quick upper body workout. This quick home exercise routine will work your arms, shoulders and back. The intervals are short: 20-seconds of maximum repetitions followed by 10-seconds of rest, but you will really feel the burn as you build strength and endurance.

You will need a little bit of equipment: a chair and two dumbbells. If you don’t have dumbbells grab something to add a little resistance to your workout.

Each section of this workout routine will take 4-minutes with a short break in between segments. Because each section is only 20-seconds you can really push yourself to get in maximum repetitions (still with good form!) because your muscles will experience less fatigue during your workout.

I used two 12-pound dumbbells during this workout routine. You want to choose a weight that will challenge you, but that you can complete the full set of reps with good form. The last couple of reps should feel tiring.

Keep some water handy to stay hydrated and quench your thirst in between rounds.

You can do this workout on it’s own, repeat it or pair it with another workout. I love these quick and efficient workout routines, because it’s so much easier to fit into a busy schedule, but you still get fantastic fitness results.

If you want to learn a little bit more about Tabata workouts, check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

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

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Decline Pushup
2. Dips
3. Incline Push-ups 
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row

Tabata Burn: Core and Cardio Workout: Fast and Effective

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Hi Everyone!

I hope you’re ready for a quick, but effective workout. One round of today’s exercise routine will only take 12-Minutes.

It’s fast, but efficient. Today we are combining core exercises with cardio to strengthen and sculpt the abdominal muscles from every angle.

Tabata is a scientifically proven, super efficient method to improve your fitness level in a short period of time. This workout combines three different Tabata rounds.

Each segment of today’s workout will take 4-minutes. We have a quick break between rounds. During each 4-minute workout interval we have 8 rounds of 20/10. During the 20-second interval, get in as many reps as you can with good form. Push yourself. During the 10-second intervals it’s rest time.

Russian Twist

Be sure to do a quick warm-up before starting. You warm up can be anything that gets your body warm and your heart rate elevated. Jump rope, jumping jacks, walking or jogging are all great warm-up options.

Be sure to hydrate after your workout, and let me know if you liked it! When you add a workout to Pinterest, share it on FB or IG, or like/comment on my posts on social media it helps us to stay visible (which also helps us stay free!)

As always, thank you for working out with me! I hope you found today’s workout challenging, but fun.

See you soon, with another new workout.

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

1. Bicycle Glutes
2. Side Plank Hip Tap: Right
3. Side Plank Hip Tap: Left
4. Plank Toe Tap

1. High Knees
2. Mountain Climbers
3. High Knees
4. Frogger

1. Russian Twist
2. Three Point Leg Lift
3. Sit Thru
4. Superman

Side Plank Hip Tap

Total Body Sculpt: Bonus Burn #1: Legs, Butt and Thighs Tabata Workout

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Hi Everyone!

Welcome to today’s workout. On the agenda for today, we have an amazing 12-Minute Workout. This routine is focused on strengthening and sculpting the muscles in your lower body.

Tabata exercises are a great way to burn fat and build lean muscle. They benefit your cardiovascular system, and overall fitness.

During this workout routine, you want to push as had as you can, for as many reps as possible during each 20-second interval. You have ten seconds of rest between each exercise.

We will be completing three 4-Minute rounds during today’s workout.

I hope you enjoy today’s workout! Let me know if you want to see more quick Tabata workouts in the future.

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Round 1
1. Lateral Hop
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Low Jack

Round 2
1. Squat Jump
2. Goblet Squat
3. Warrior III: Right
4. Warrior III: Left

Round 3
1. Plie Jump
2. Goddess Pulse
3. Lunge Pulse
4. Burpee

Quick and Effective Home Workout for your Legs and Core

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Hi Everyone!

Are you ready to do something wonderful for your health and fitness today? You can to the right place! Today’s workout is fast, only 12-minutes per round, but it’s a fantastic workout for your Legs and Core. Don’t worry, we won’t neglect your arms and back either, because this routine utilizes plenty of compound (multi-joint) exercises to maximize the effectiveness of this workout.

During a few exercises in today’s workout video I use a dumbbell. If you don’t have one, you can choose to do the exercises with body weight. You can also grab something from around the house (a jug of water or something else you have handy) to add some resistance to your routine. The added resistance will help increase the workout burn, and build lean muscle.

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Gambit making himself comfortable.

Upcoming Challenge: I will be hosting a new workout challenge in December to help keep us all on track and accountable. It’s also a great way to jump start any New Year’s resolutions we have about our health. As part of the challenge I will be hosting a new DietBet Weight Loss challenge. It starts on December 12th. You can find the details here: www.dietbet.com/BenderFitness.

If you aren’t familiar with DietBet this is how it works:

  1. You make a $20 bet that you are able to lose 4% of your body weight over the course of 4 weeks.
  2. When weigh in starts (up to two days before the game officially starts) you log into your account and you will be assigned a check in word. You submit weight and photos with the check in word.
  3. Throughout the 4-weeks you focus on hitting your goal (with help from my workouts and meal tips!)
  4. When the game ends up have two days to submit a weigh in with a new word which will be assigned to you.
  5. Everyone who achieves their goal splits the jackpot. Even if every single player wins you will at least get your initial $20 bet back.

If you want to join the DietBet, head on over and sign up.

I will be seeing you soon with new workouts. I have some great new routines to film and share with you all.

Melissa

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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

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

Full disclosure: BenderFitness is paid to host a DietBet challenge. I will never share or support a product I don’t believe in.

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. 

  1. Curtsy Lunge with Calf Raise-Right
  2. Curtsy Lunge with Calf Raise-Left
  3. Lunge Kick-Right
  4. Lunge Kick-Left
  5. Glute Bridge to Calf Raise
  6. Lunge Jump Twist
  7. Walk the Plank Pushup
  8. Angel Abs
  9. Toe Touch Plank Reach-Right
  10. Toe Touch Plank Reach-Left
  11. Camel Reach
  12. Dive Bomber

Repeat 1-4X

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Curtsy Lunge to Calf Raise: Part 1

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Curtsy Lunge to Calf Raise: Part 2

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Lunge Kick: Part 1

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Lunge Kick: Part 2

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Glute Bridge to Calf Raise: Part 1

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Glute Bridge to Calf Raise: Part 2

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Lunge Jump Twist

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Walk the Plank Pushup: Part 1

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Walk the Plank Pushup: Part 2

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Angel Abs

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Toe Touch Plank Reach: Part 1

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Toe Touch Plank Reach: Part 2

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Camel Reach: Part 1

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Camel Reach: Part 2

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Dive Bomber: Part 1

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Dive Bomber: Part 2

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Dive Bomber: Part 2

Quick Core Workout: No Equipment Belly Sculpting Exercise

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Hi Everyone!

Are you ready to squeeze in a quick core workout today? I hope you said yes. This is a fun, and efficient workout that will exercise and strengthen your midsection from every angle. This exercise routine will help you build a stronger tummy.

I incorporated several moves into this routine to help strengthen the muscles used in a side plank. I got a lot of feedback from people who said Side Planks continue to remain very challenging. This routine will help build strength for full side plank and it’s harder variations. The workout video, and exercise photo tutorial is below. If you aren’t sure about any of the moves check out the photos and scroll through the video before you start.

Kneeling Side Hip Press

#BFFitFall Workout Challenge: We are nearing the end of the #BFFitFall Workout Challenge. How have you liked the Weekly Workout Schedules I have been making? Do you want me to extend the challenge, or create a new challenge for November?

Life Update: Things are going well here in the Bender household. Being back on a filming schedule makes me happy, and means that I am finally getting in consistent workouts again. My son is growing so fast. He is 15 months old, and everyone thinks he is two already. He seems to say a new word daily.

I made sensory boxes for him yesterday. I posted them on my Instagram story. If you are wondering what a sensory box is, it is quite literally a box that is used to stimulate your tactile senses in different ways. For example, my boxes included small stones, feathers, pom poms, popsicle sticks, pipe cleaners and more. You can also include things like rice, sand, or water.

As an Occupational Therapist I find myself incorporating sensory, fine motor, gross motor, vestibular input, and more therapeutic techniques into our everyday play routines.

Reading with my son.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

  1. Seated Lean to Lift
  2. Table Press
  3. Kneeling Side Hip Press-Right
  4. Kneeling Side Hip Press-Left
  5. Boat Heel Slide-Alternating
  6. Swimmer
  7. X-Squeeze Me
  8. Down Dog Tap and Heel Press-Right
  9. Down Dog Tap and Heel Press-Left
  10. Seated Twist
  11. Rotating Plank
  12. Plank Crunch

Repeat 1-3X

Seated Lean to Lift: Part 1

Seated Lean to Lift: Part 2

Table Press: Part 1

Table Press: Part 2

Kneeling Side Hip Press: Part 1

Kneeling Side Hip Press: Part 2

Boat Heel Slide: Part 1

Boat Heel Slide: Part 2

Swimmer: Part 1

Swimmer: Part 2

X-Squeeze Me: Part 1

X-Squeeze Me: Part 2

Down Dog Tap and Heel Press: Part 1

Down Dog Tap and Heel Press: Part 2

Down Dog Tap and Heel Press: Part 3

Seated Twist: Part 1

Seated Twist: Part 2

Rotating Plank: Part 1

Rotating Plank: Part 2

Modified Rotating Plank: Part 1

Plank Crunch: Part 1

Plank Crunch: Part 2

Modified Plank Crunch: Part 1

Modified Plank Crunch: Part 2

Standing Core + Glutes Workout: Quiet & Apartment Friendly

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Hi Everyone!

Are you ready for today’s workout? This is Workout #3 in this week’s workout schedule. This month I am challenging you (and myself!) to get in 5 workouts per week. I am posting a combination of new and throwback workouts. You can find the schedule HERE.

Yesterday’s workout was a fantastic challenge, with the wonderful Millionaire Hoy. He is a great fitness instructor, and we were lucky to have him film a workout for BenderFitness.

Today’s workout is done completely in standing. You don’t need any equipment, but you can grab a chair to assist with balance. This is a Low Impact routine that is focused on the Core and Glutes. We will utilize the core from every angle to ensure we are maximizing our strength gains.

On a personal note, it feels really good to be back and getting in my workouts consistently. I have some work to do on my eating habits, but it feels great to find my consistency again. It has been a struggle finding time to film new workouts, but I think we are finally finding a balance. Remember that when you see Instagram posts, or photos that make it look easy. It’s not. It takes effort, but it’s worth it.

I have plans to film a longer workout a little bit later this week. When you try this workout let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises. Have you done all of the scheduled workouts so far this week, or are you modifying the program? I can’t wait to hear how you are doing!

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Don’t forget to include a Warm-Up and Cool Down.

  1. Swaying Goddess-Right
  2. Swaying Goddess-Left
  3. Tip Toe Single Leg Pulse-Right
  4. Tip Toe Single Leg Pulse-Left
  5. Tick Tock Goddess-Right
  6. Tick Tock Goddess-Left
  7. Trunk Rotation
  8. Back Stretch to Flat Back
  9. Star Tap-Right
  10. Star Tap-Left
  11. Leg Abduction/Rotation-Right
  12. Leg Abduction/Rotation-Left

Repeat 1-3X

Swaying Goddess: Part 1

Tip Toe Single Leg Pulse

Tick Tock Goddess Pose

Trunk Rotation

Standing Back Stretch

Flat Back

Star Tap: Part 1

Star Tap: Part 2

Leg Abduction/Rotation: Part 1

Leg Abduction/Rotation: Part 2

Fast Total Body Workout: 12-Minutes Per Round + Bonus 10-Minute Cardio Fat Burn

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Hi Everyone!

Welcome to today’s workout! On the agenda for today is a Quick Total Body Workout, with the option of a bonus 10-minute cardio fat blasting workout. I filmed this workout in November when my son was only 4-months old. He turned 1 yesterday, so it is amazing to look back and see how little he was!

Maverick has basically stopped crawling, and walks everywhere now. Before you know it he will be joining me for Burpees. Right now he think’s it’s hilarious to do Down Dog pose with me. I’m not quite sure how time is going so quickly, but it is flying by.

Maverick’s 1st Birthday.

The Workout: This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. 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.

Up Coming Workouts: I hope you enjoy today’s workout! I have new workouts to film, and we are working on making it happen.

Thanks for working out with me! Let me know how it goes and how you feel!

Much Love,
The Benders: Melissa, Jesse & Maverick

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

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

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 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

12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

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Hi Everyone!

It’s that time again…workout time! I hope you read that with as much enthusiasm as I typed it. I am so excited to workout again. I had several days off of exercise. My son turns one tomorrow, and we threw his first birthday part the other day. We had family and friends come in from out of state to celebrate with us. It’s been a joyful weekend.

My sister in law made a smash cake for Maverick. Once he saw people laughing, he went no holds barred and dove into the cake. We literally hosed him off and put him in the bath after cake time.

I do have new workouts coming your way this week, so be sure to stay tuned for that! I have so many topics that I have been planning to share with you. I need to sit down and get writing.

The Workout: 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.

How to Engage Your Core: 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.

The Cardio: I included a cardio jump rope workout below. You can choose to pair it with today’s workout, or do another cardio of choice. I like pairing core days with cardio. Jesse does core exercises prior to 90% of his runs.

I hope you enjoy today’s workout!

Melissa

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

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

ntervals: 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

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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

12-Minute Legs & Core Workout

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Hi Everyone!

Welcome to Day 2 of this week’s workout schedule! If you missed Day one don’t worry! You can find it right HERE. Yesterday we had a 16-Minute Per Round Total Body HIIT Workout. Today we have a quick Legs & Core Workout.

One round of today’s workout will take only 12-Minutes per round. I use a dumbbell for a couple of exercises in this workout. If you don’t have equipment just grab something from around the house to add some resistance, or do the exercises with body weight. Focus on using good form and getting in your maximum number of reps during each interval. You can modify the workout as needed. As long as you are challenging yourself you are getting in a good workout. If it feels easy that’s a sign that it’s time to increase the intensity.

Tomorrow’s workout is a Cardio HIIT Routine. You can find it here (if you just can’t wait!): Cardio HIIT (Full Length).

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Gambit making himself comfortable.

My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

I am still taking it easy after my Half Marathon on Sunday. I mentioned on Instagram/Facebook that I took a tumble during the race- darned potholes!– and my knees and elbows are pretty sore from the impact. Gentle stretching and foam rolling are my focus right now. Part of living a healthy lifestyle is resting when you need too. My knees are so sore I didn’t even want to go walking today! They are bruised and I have a few scrapes, but I can tell that I am already on the mend.

See you soon with some new workout videos & blog posts. If you have any questions you want to see me answer please let me know in the comments below.

Have fun with today’s workout!
Melissa

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

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

https://www.benderfitness.com/2015/04/12-minute-legs-core-workout.html

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. 

  1. Curtsy Lunge with Calf Raise-Right
  2. Curtsy Lunge with Calf Raise-Left
  3. Lunge Kick-Right
  4. Lunge Kick-Left
  5. Glute Bridge to Calf Raise
  6. Lunge Jump Twist
  7. Walk the Plank Pushup
  8. Angel Abs
  9. Toe Touch Plank Reach-Right
  10. Toe Touch Plank Reach-Left
  11. Camel Reach
  12. Dive Bomber

Repeat 1-4X

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Curtsy Lunge to Calf Raise: Part 1

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Curtsy Lunge to Calf Raise: Part 2

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Lunge Kick: Part 1

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Lunge Kick: Part 2

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Glute Bridge to Calf Raise: Part 1

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Glute Bridge to Calf Raise: Part 2

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Lunge Jump Twist

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Walk the Plank Pushup: Part 1

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Walk the Plank Pushup: Part 2

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Angel Abs

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Toe Touch Plank Reach: Part 1

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Toe Touch Plank Reach: Part 2

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Camel Reach: Part 1

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Camel Reach: Part 2

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Dive Bomber: Part 1

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Dive Bomber: Part 2

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Dive Bomber: Part 2

Total Body Home Workout: No Equipment Exercises

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Hi Everyone!

I have two workouts on the agenda for you today. First I have a quick 12-Minute Arm + Leg Burnout workout. The second workout is a Total Body Fat Burning Workout. You can pair them together, or pick one to do today.

The first workout today is for time, and the second workout is for Reps. As always, push yourself, but d not sacrifice form for speed. Good form is key to working the correct muscles. Good form also helps prevent injuries.

Burpee: Part 3

I wasn’t able to get online at all yesterday, and we had a crazy busy weekend. Maverick is getting his top two teeth, so we haven’t been getting as much sleep. I went on a Helicopter tour of Pittsburgh with my sister and her husband. It was my first time in a Helicopter, and it was a lot of fun! The view was amazing. I have always wanted to take flying lessons.One more thing to add to my To Do list!

Helicopter Tour

We also went to a Comic con. Maverick really liked meeting Mena Suvari. His expression in the photo below cracked me up! She was very nice & looked like she hasn’t aged a day. I should have asked her for tips on skin care! 😉

I have gotten in some running and walking. Unfortunately I am suffering from IT Band Syndrome so I need to rest, stretch, ice and foam roll. It’s such a frustrating injury because I feel 100% fine until I start running. My Half Marathon is less than a month away so I am going to give myself time to heal. After being sick last month I am concerned about lasting through the race.

During my race, I am fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

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

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

Equipment: Buy a Gymboss now. 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

Beginner: 10 reps, 2 Burpees
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees

*Cardio Warm Up

1. Frogger
-Burpee
2. Jump Squat
-Burpee
3. Mountain Climber
-Burpee
4. Lunge Jump
-Burpee
5. Russian Kick
-Burpee
6. Surfer
-Burpee
7. Push-up Jack
-Burpee
8. Ninja Jump
-Burpee
9. Pendulum Hop
-Burpee
10. Low Jacks
-Burpee

*Cardio Cool Down

Core Training for a Tighter Tummy: Low Impact Workout

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Hi Everyone!

It’s workout time again! Today’s workout is focused on toning and sculpting your mid-section. The abdominals need to be worked from every angle to recruit all of the superficial and deep ab muscles. This workout is low impact, but very efficient. Don’t let the words low impact fool you into thinking you aren’t going to get in a good workout. You can repeat today’s workout 1-3X or pair it with another workout if you are looking for something more intense.

Yesterday we did a Full Body 30-Minute HIIT Fat Burning Workout. If you didn’t try it yet, I definitely recommend it. It’s a workout Jesse and I filmed together. Usually one of us is behind the camera, and the other one is on camera, so it was a special occasion to have both of us filming together.

I am still not 100% after my fight with the flu. I am finally seeing some improvements though! This is a nasty little bug, that I just can’t seem to kick out. I have a Half Marathon coming up the first weekend of May, and I am getting nervous about missing so much training. I haven’t been able to do anything.

I have been reminding myself that exercise is supposed to make you healthier. When you do it at the wrong times (when you are very sick or injured) it is not helping to make you healthier. That reminder allows me to step back and take the time to rest, instead of pushing myself before my body is ready. Pushing myself now would not lead to any improvements in my Half Marathon time, or my overall wellness.

Your body is the one place you are guaranteed to live for the rest of your life. The choices you make with food, exercise, rest…they impact your health now and in the future. Please try to make healthy choices for yourself. Even when it’s hard to stick to the healthy choices (like skipping a workout when you want to jump back in).

Today I am going to do some gentle stretching and foam rolling. I am teaching my jogging class this afternoon. Normally, Wednesday is reserved for a group HIIT cross training, or else I run with my students, but today I am going to continue to rest.

I hope that you enjoy today’s workout! Let me know what you think of the workout! See you soon!

Melissa

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

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

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

or

–Buy a Gymboss now. 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 Total Body Sculpting HIIT Workout: Home 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 two cardio videos below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. 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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This is a throwback workout. I filmed it when Maverick was just a few months old. It’s crazy to look back and see how little he was in this video!

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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. When I filmed this video, 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!

Jesse & Maverick before Yoga last night.

I signed up for a Half Marathon the first weekend in May. I have been getting my running on track again. Since having my son it has been very hard to stay consistent. I feel SO much better when I get in my workouts. We have also been having an unseasonably warm February here in Pittsburgh, and sunshine is a mood booster for me.

I hope you enjoy today’s workout! We have new workouts on the agenda to film. We are re-establishing our workout schedule and filming schedule. Thanks for working out with me! Let me know how it goes and how you feel!

Melissa

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

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

 

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 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 HIIT: Core & Cardio Fat Burn

Standard

Hi Everyone!

Are you ready to start the week off right? Can you make time today to do something great for your health? It’s workout time!

One round of today’s workout will only take 12-Minutes. If you have time you can repeat it, for a longer, more intense workout. You can also choose to pair it with another workout.

Baby & Kitty: Home Workouts Can be Interesting!

I did one round of this workout, and paired it with a nice long walk outside. The weather was unseasonably warm, so we took full advantage of it, and spent some time soaking up the sun. It isn’t often that we get a day like this in February!

Sunshine is such a wonderful gift. When I go outside into the sunshine it elevates my mood, and I feel so joyful. Plus, I love bringing Maverick outside to experience new sights and sounds. He is growing and hitting milestones faster than I could have ever imagined. I try to consistently provide him with new experiences and opportunities for learning, and he loves it.

Our friend Evan watched Maverick while we filmed today’s workout. Afterwards we went for a nice walk together.

It was a lot of fun filming! I have missed doing new workouts with you guys! We are putting a plan in place so that we can film more consistently. I thank you all for being patient as we learn how to navigate our filming schedule and our family life.

In other fitness related news, I decided to sign up for the Pittsburgh Half Marathon. I have officially registered, which means that I need to stay consistent with my training/running between now and May. If you are doing the Pittsburgh Half (or full!) let me know!

I would love to see your Check In training posts as we prep for the race together. It helps with consistency when you have a group of motivators (be that in person or online).

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

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender

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

Buy a Gymboss now. Timer Set for 12 Rounds of 10/50.
Help BenderFitness: https://www.patreon.com/BenderFitness.

  1. Transverse Plank Reach
  2. High Knees
  3. Leg Thread
  4. Jump Squats
  5. Side Plank with Knee-Right
  6. High Knees
  7. Side Plank with Knee-Left
  8. Jump Squat
  9. Crab Knee Touch
  10. High Knees
  11. Tricep Leg Lifts
  12. Jump Squats

Repeat 1-3X

Transverse Plank Reach

High Knees

Leg Thread

Squat Jump: Part 1

Squat Jump: Part 2

Side Plank with Knee Rotation: Part 1

Side Plank with Knee Rotation: Part 2

Crab Knee Touch

Plank Leg Lift