Quick Standing Workout: Core and Buns: Low Impact

Hi Everyone!

It’s workout time again! I have a brand new Core and Buns Workout for you. It’s another standing workout, so it’s easy to do anywhere. I use a chair for balance, but you can also use a wall or other sturdy surface.

You will really feel the burn with this workout routine. The small movements, really activate your muscles. If you want to increase the intensity even further you can wear a weighted vest, or add ankle weights or resistance bands to the exercises. I didn’t use any extra equipment, and I found the workout challenging. When you do the workout leave a comment and let me know if you modified and how you feel. Your input helps me to keep the workouts challenging, but do-able.

Technical Difficulties and the unexpected benefit: I actually “filmed” this workout earlier today, but for some reason my camera stopped recording just over a minute into the workout. I didn’t realize there was anything wrong until after I finished the workout. I teach my yoga course on Monday & Friday, so I taught yoga and then re-filmed round two of today’s workout. So thanks to my technical difficulties I got in two rounds of today’s workout!

After the first round of today’s workout.

My husband says that I can be painfully good at finding silver linings, but on challenging days like today, I find it far more useful to dwell on the positives than focus on the negatives. I was having one of those days when nothing seems to be going smoothly. All of the little things that went wrong could have easily become a bad day. I lost my key and couldn’t get into my office, Maverick sobbed when I left him to go teach my class, my video didn’t record, a key popped off of the keyboard to my husband’s tablet and I thought I lost it….nothing significant or life changing (except Maverick crying, that breaks my heart). Sometimes you can choose to change your attitude and focus.

A lot of what you experience has less to do with what happens, and more to do with how you respond to it.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

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.

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

Set Your Interval Timer for 14 Rounds of 10/50.

Right Balanced Leg Pulse: Side
Right Balanced Leg Pulse: Front
Right Balanced Leg Pulse:Back
Left Balanced Leg Pulse: Side
Left Balanced Leg Pulse: Front
Left Balanced Leg Pulse: Back
Flat Back: Toe Press: Right
Flat Back Straight Leg Lift: Hip Closed: Right
Flat Back Open Hip: Right
Flat Back Toe Press: Left
Flat Back Straight Leg Closed Hip: Left
Flat Back Straight Leg Open Hip: Left
Warrior III Squat: Right
Warrior III Squat: Left

Repeat 1-3X

Balanced Leg Pulse Backward

Standing Leg Pulse: Sideways

Standing Forward Leg Pulse

Flat Back Leg Pulse: Closed Hips

Flat Back Leg Pulse with Open Hip

Flat Back Leg Pulse with Open Hip

Flat Back Toe Press

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Belly & Booty Home Workout-No Equipment Workout

Hi Everyone!

It’s workout time again! Today’s workout is focused on strengthening your core muscles, and your glutes. This routine focuses on utilizing your muscles in multiple planes of movement to maximize the muscles being recruited. Focus on using proper form and range of motion for each exercise. You don’t need any equipment for this workout, and you can repeat it up to 3X. If you only have time to get it done once that’s fine too!

Remember, you will be more consistent with your workouts if you figure out what is most realistic for your schedule. Grand plans and fitness goals are often ruined by unrealistic expectations. Sure, you can have longer workout days, but if your schedule doesn’t allow for it you will feel like you are failing. Having an 8-month old baby has really re-emphasized to me the benefit of having short convinent workouts.

I struggle to get in my workouts much more than I used to. Before I could get in my workout late at night if I had to, but with a sleeping baby I am less likely to risk waking him up. Of course there are always quiet workout options. I have a great series of Low Impact workouts and Yoga workouts, so there is always a way to fit it in.

I am still going strong with my #30BurpeeChallenge. If you are following me on Social Media, I am doing daily check-in posts for the challenge. I am feeling stronger already. Burpees are such a great full body exercise. I know it’s the exercise many people love to hate, but it has so many benefits for your health, strength and fitness.

Running Update: I ran 4.5 miles yesterday during the Jogging Course that I teach. I still don’t feel like I am completely back on track with my Half Marathon training, but I am getting there. The Pittsburgh Half Marathon is just over a month away.

We can’t seem to shake the colds/flus this season. It has really thrown of my workout schedule, as well as making me feel very run down. Normally we stay relatively healthy (other than allergies), but Jesse was sick, my cold returned, and now my son is sick. He just had a double ear/eye infection a week and a half ago. Now he has a cough and runny nose. It is so heart breaking to see my baby sick.

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.

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

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs
Repeat 1-3X

Equipment Free Workout to Sculpt your Belly and Booty

Hi Everyone!

It’s workout time! Today’s workout is focused on the Belly and Booty. Sculpt and shape your backside and tummy at the same time. During each exercise focus on proper form and range of motion (ROM).

This workout utilizes the large and small muscles of each area that we are targeting. This will help promote balance and strength in your body. You don’t want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment.

I am now 26.5 weeks pregnant (not in the video, this was filmed pre-pregnancy). I don’t do any core exercises where I lie on my back or belly, and I am really missing the variety of exercises that I used to have at my disposal. I love working the core, because it is the foundation of strength for the rest of your body.

I am really looking forward to being cleared for a full workout routine after Baby Bender is born. This is my first baby, so I don’t know exactly what to expect when he is born. I will be waiting until my doctor clears me for a full exercise program, but I plan on getting myself walking as quickly as possible after birth. When I am at work I always tell my patients “Movement is the best medicine” and I firmly believe that (plus there is peer reviewed scientific research out there to support that).

I planned on filming a new workout yesterday, but I had a horrible, lingering headache through much of the day. When I finally felt better we went to the Drive-In to see Superman V. Batman (have I mentioned I am a total comic book nerd?) I also LOVE going to the Drive-In. I made sure I got in over 10,000 steps yesterday, but I skipped a formal workout because I just wasn’t feeling up to it.

Enjoy today’s workout!
Melissa

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

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

Or HIIT: Set your interval timer for 10 Rounds of 10/50 and go for max reps of each exercise.

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice.

This Week’s Workouts:

Metabolism Wake-Up Call: Home Workout-No Equipment

Full Body Sweat: Home Workout

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

19-Minute Fat Burn: Body Weight Home Workout

Full Body Bender Boot Camp at Home

Hi Everyone!

Today’s workout is a Full Body Bender Boot Camp Workout. Jesse and I are teaching our group Boot Camp class tonight, so it’s only fitting that I share a Boot Camp Workout with you all. Our Boot Camp class is 60-Minutes, so if you want to get in the same amount of work/sweat that we will tonight go for 3-Rounds, plus do a warm-up and cool down.

For your warm-up use dynamic movements: jogging, leg swings, jump rope, etc, to get your heart rate elevated and your blood flowing. Do 5-10 minutes at a comfortable pace to get your body ready to work hard.

For the cool-down do some gentle jumping jacks, or marching in place to let your heart rate come back down. When you heart rate has slowed do some gentle stretching to make sure you are keeping your muscles supple and flexible to prevent injury.

I hope you all have fun with today’s workout!

Melissa

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

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

or
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

*Warm Up Before Starting!

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Repeat 1-3X

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

Quick Lower Body Home Workout

Hi Everyone!

I hope you’re ready for a new workout! This is a Quick Lower Body Workout. All you need is a chair (or other sturdy surface) and some Dumbbells. If you don’t have the dumbbells, you can complete the exercises with body weight.

This routine utilizes several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

My body felt tired during this workout, and I found it very challenging! I hope you do too! It’s the challenge that makes us stronger!

Have fun!

Melissa

Fit Fashion: The top and pants I am wearing in today’s video are from www.Affitnity.com. You can get 15% off any Affitnity products with the code BenderFitness at checkout. My shoes are the Brooks Glycerine.

Repeat 1-3X. Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

Quick Core Challenge: Ab Workout

Hi Everyone!

I have a great Core Workout challenge for you! This one was tough on me! I will definitely be repeating this one, and attempting to go through it without taking rest breaks.

Every other exercise in this workout is Mountain Climbers. If you have difficulty with your wrists you can substitute jump rope or high knees for this movement. Remember, there is always a way to modify your workouts if you have an injury or restriction.

I paired this workout with a 3.1 Mile (5K) run outside with Rose and Nicole. I am going to be writing about Rose’s new running program. Rose has been my Fitness Ambassador since the beginning of the year. She has lost 50 lbs over the course of a year and is looking to break her plateau and continue with her fitness goals. You can read more about her journey, and what we have been doing over the past week at: MyChangeforaTen.com.

I hope have fun with today’s Core Challenge Workout! Let me know how many rounds you made it through!

Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

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

4-Minute Standing Workout: Thighs & Butt

Hi Everyone!

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

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

Nicole’s Fitness tracker stats.

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

I hope you enjoy it!

Melissa

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

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

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

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

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

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

Hi Everyone!

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

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

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

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

I hope you enjoy it!

Melissa

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

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

Repeat 1-5X.

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

Hotel Room Workout for Small Spaces: Quick HIIT Workout

Hi Everyone!

Jesse and I are back from our trip to Mexico. We had an amazing time. The weather was gorgeous the entire time we were there, and we stayed very active.

I will be writing more about our trip, but for today let’s focus on a new workout!

This is a Quick HIIT Workout. All you need is your body, a step (or something sturdy you can step up onto), and your Gymboss Interval Timer. You can repeat this workout to increase the intensity or pair it with a run.

We filmed this workout in our room at the Now Jade in Cancun. I love having workouts that can travel with me! Where have you done Bender Fitness workouts? I would love to see a picture of the places everyone has done a Bender Fitness workout. If you’re on instagram or twitter tag me @BenderFitness with the hashtag #BenderFitness #WorkoutEverywhere

My workout outfit is from www.affitnity.com and Bender Fitness followers always get 15% off of their purchase with the code BenderFitness at checkout.

Have fun! See you later with a new workout!

Melissa

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

Equipment: Gymboss Interval Timer set for 10 rounds of 30/50.

-Cardio
1. Elevated Lunge (right)
-Cardio
2. Elevated Lunge (left)
-Cardio
3. Rotating Side Plank
-Cardio
4. Lateral Step Up (right)
-Cardio
5. Lateral Step Up (left)
-Cardio
6. Decline Push-Up
-Cardio
7. Bulgarian Split Squat (right)
-Cardio
8. Bulgarian Split Squat (left)
-Cardio
9. Plank
-Cardio
10. Deep Squat

Repeat 1-4X

Bender Fitness

Fitness Should Be Free

14 minute

Quick Standing Workout: Core and Buns: Low Impact

Belly & Booty Home Workout-No Equipment Workout

Equipment Free Workout to Sculpt your Belly and Booty

Full Body Bender Boot Camp at Home

Quick Lower Body Home Workout

Quick Core Challenge: Ab Workout

4-Minute Standing Workout: Thighs & Butt

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

Hotel Room Workout for Small Spaces: Quick HIIT Workout