Grab your dumbbells for this fun and challenging routine. One round only takes 15-Minutes, and it can be repeated up to 3X.
This workout routine is focused on building full body strength, fitness, and lean muscles. Don’t be afraid to push yourself. Breathe heavy, get sweaty and have fun!
I am focusing on re-building my strength, endurance and overall health and fitness. To be honest, it isn’t easy. It’s a lot easier to keep going once you have established a consistent routine. When your routine stops working with your lifestyle or is consistently met with obstacles things get much harder.
It takes a lot of effort to establish a new routine, but the end result is worth it.
I hope you enjoy today’s workout! Let me know how many rounds you get in.
Melissa
The Workout Video:
The Workout Breakdown:
No Equipment. Total Core Workout + Fat Burning Exercise Routine. Build strength and cardiovascular endurance.
Welcome to a great full body workout routine. This workout requires no equipment and can be completed with body weight. As always, you will find the full length workout video below.
This was my first workout back to HIIT after an extended break. I did keep up with some yoga, but definitely had a decline in my overall health and fitness. I’ve got some work to do to re-build, but I’m excited for the journey. Plus, I’ve noticed that every time I workout my kids also want to workout or stretch with me. It’s not just my health and fitness that I’m building. These little ones are paying attention and my healthy habits are helping them create their own.
Family Flex.
I paired today’s workout with a mile walk on the treadmill. I kept it simple, 3.0 mph speed, Incline level 2. You can repeat the workout 1-3X or do just one round. I’m starting out with one round. As my fitness level improves I will start to repeat for another round or two, or add some higher intensity cardio after the workout.
My current focus remains on CONSISTENCY. Showing up on a regular basis for my workouts, week in and week out. Consistency is more important than having one great week, or two great weeks. In that vein, I’ve committed to keeping active on a daily basis with at least one mile of walking. This is intentional walking or other exercise, outside of my normal daily activity.
I’m re-training my mind and body to show up for my health and my future self. I love taking care of my family, and sometimes do so at the expense of my own workouts, sleep, etc. I’ve been reminding myself that my family also relies on me maintaining my health and wellness, so that needs to be a priority, too.
I enjoyed being back to filming and I hope you enjoy this workout as much as I did. I would love to hear which exercise you enjoyed the most and which you found most challenging. I found the single leg hip tap most challenging, but it was also one of my favorites from today. My second favorite was the Beast Heel Press.
Post workout stretching to keep mobile.
Have fun with today’s workout and let me know what your goals are this year, and how you’re doing with staying on track so far. Let’s keep building our health and wellness together. I’m looking forward to the year ahead and sharing plenty of new workouts with you.
Welcome to a great, full body workout! For this routine you will need two dumbbells. One round takes 15-Minutes. It’s quick, effective and will give you a great workout in a short period of time. This routine focuses on compound exercises to maximize the workout efficiency in the shortest amount of time. You will find the full length workout video, breakdown and photo tutorial below.
I got in one round, but if you’re up to it I recommend repeating the workout up to 3X.
I’ve been continuing to struggle with some fatigue and decreased stamina. So I am slowly re-building and carefully listening to my body as I get back into working out consistently. Doing one round of this workout was the perfect building block for me. My focus right now is on continuing to re-build my health, strength and endurance. That means starting out small, re-building the foundation and expanding from there.
Historically, I don’t get muscle soreness from working out. I get sore maybe 1-2X per year if I do something particularly intense or that involves a lot of deep stretching. Lately, I have to be very careful about overdoing it or intense muscle soreness makes it hard to do much for several days to a week. One round of this workout was perfect, because I got only mildly sore. That means I can continue to workout, recover and build muscle.
If you do experience muscle soreness, try some gentle walking and stretching to help move it out. Staying still can make the soreness worse. Also, be sure to support your muscle recovery with protein, nutrition and hydration.
As far as what’s been causing my fatigue, I had some testing done that showed low iron, which I’ve been focused on restoring through nutrition and a daily vitamin. My doctor isn’t fully convinced that’s the culprit of my energy depletion, so I had some additional blood testing done this week to rule out Lyme disease and a reactivation of Mono.
Remember, exercise should be focused on improving your health. Sometimes that means pushing yourself harder (because you know you can!). Other times, that means easing off a bit and respecting what your body needs right now. For me, that means slowly, but surely getting back into my exercise groove.
I hope you enjoy the workout! Let me know how many rounds you did, what your favorite exercise was and which move challenged you the most! Most importantly, have fun and focus on your health! Feel free to do some silly dances or wiggles in between each exercise to keep your body moving.
Welcome to today’s workout! For today’s workout you want to grab your dumbbells. One round of this workout will take 15-Minutes, but you can repeat it for a longer more intense workout.
I encourage you to challenge yourself with this workout. Push yourself during the workout, and focus on good form during each exercise. You will find the full length workout video and exercise breakdown below.
New Workouts
After work today, I’m planning on filming a new workout. I haven’t been as consistent with filming lately because I’ve been dealing with a combination of fatigue and busy-ness. However, one thing that I know to be true is that when I exercise I have more energy. So it’s very important to break the cycle of not working out because I’m tired. To get through this plateau, my focus is on quick workouts like this one. Remember, getting in some exercise is better than not getting in anything.
Sometimes, the most important thing to focus on is mindset. That’s a shift that I need right now. In addition to quick workouts, I am focusing on general activity. That means moving and walking more throughout the day and getting in 10,000+ steps.
Generally speaking you want to get in 7,000-12,000 steps per day. I’ve been working through some continuing education courses (and a new certification, but more on that later!) that review the impact of walking on health and cognition and it’s so fascinating. In my work with geriatrics I have long noticed a trend: those who are the healthiest physically and mentally walk every day. Every time I have a patient who is 100+ years old and doing well I ask them what they attribute their health to. The number one answer is always WALKING.
I love this for a number of reasons, but at the very top of the list is that walking is so accessible to most people.
Your health is worth the effort. By showing up here today you are doing something wonderful for your health and wellness. Keep moving, focus on growing stronger, and push yourself to make choices that support your health and longevity. Health impacts every moment of your day.
My goals this week:
-10,000+ steps per day.
-3 to 4 workouts filmed
-schedule blood work
My doctor wrote me an order for blood work to check out any possible causes of my fatigue, and my general health and I have been so busy that I haven’t scheduled it yet. Today I am going to setup my appointment and stop procrastinating. Remember, you have the power to take action and make changes in your life. Unless you put in the effort no change is going to happen. That spans exercise to wellness visits with your doctor and preventative checkups. Make time for your health.
Have fun with today’s workout and let me know how many rounds you got in!
Welcome to today’s workout! I have a fun and challenging HIIT Routine on the agenda for today. This is a great throwback workout and I am excited to re-visit it. This no equipment exercise routine will work the entire body. As a reminder, you will find the full length workout video below.
Remember: Challenge yourself. Let yourself breathe hard and get sweaty. If you need a break, take it, and then get right back into the routine. We have some fun moves in this workout. If you aren’t sure what to expect you can scroll through the video to learn the moves before starting the workout.
I always recommend starting with a warm up. Warming up will help you maximize the results of the workout. It preps your body to work harder and gets you ready to move. For most people 5-10 minutes is long enough for a good dynamic warm up. Your heart rate should be elevated above resting, your body should feel warm and your breathing might be a little elevated.
For my warm-up I like jumping rope or dynamic mobility. Often, I go through a lighter version (just a couple of reps) of each exercise to familiarize myself with the workout and get warmed up.
My Favorite Exercise Mat is on sale for Black Friday: https://amzn.to/3Gh3Dwe (Affiliate link).
Focus On Nutrition:
Through the holiday season and the short days I usually feel short on time and energy. This is also the time of year when I feel the biggest benefits of regular exercise and good, nutritious foods. My body was craving greens today so I threw my eggs on top of a leafy green salad with nuts, tomatoes, onions, cheese, olives and a homemade lemon vinaigrette and paired it with a slice of homemade bread.
Getting in nutrient dense foods doesn’t have to be complicated or fancy. I made the salad yesterday so all I had to do was cook some eggs, toss on the dressing and it was ready to go in a few minutes.
I don’t eat a lot of salads, but this reminded me how quick and easy salads are. So I will likely start prepping more salads as an addition to my normal meals.
I hope that you enjoy today’s workout. Let me know what move you enjoyed the most and what you found most challenging. I hope this workout leaves you feeling good and ready for an amazing day.
10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 1. Lunge Jump Kick Back 2. Knee Drop Plank 3. High Knees 4. Overhead Squat 5. Ab Twist 6. Mountain Climber 7. Goddess Twist 8. Dive Bomber 9. Low Jack 10. Side Lunge Tap 11. Full V-Up 12. High Knee Twist 13. Sumo Squat 14. Hip Lift 15. Knee Tuck
Welcome to today’s workout! I have another Resistance Band workout for you. This is a fantastic, full body workout with resistance bands. If you don’t have bands, don’t worry! You can incorporate dumbbells and/or body weight during this routine. You will find the full length home workout video below.
Remember, there is always a way to modify a workout. I really enjoy switching up workout techniques, so the addition of bands has been fun. Plus, I love that exercise bands make it easy to workout while traveling, exercise in hotels or anywhere you go.
If you haven’t had a chance to try Resistance Band Workout #1, you will find the link below. I definitely recommend giving it a try.
I’ve been using resistance band exercises with my patients for years, because it’s a great low impact option to improve muscle activation and build strength.
Resistance bands typically don’t cost a lot of money, and they are easy to travel with.
Require more stabilization and core activation during exercises.
Can improve mobility and stretching.
You can apply resistance through a full range of motion.
They can be a great option for people with decreased grip strength or carpal tunnel syndrome.
I personally like to use resistance bands as part of my training routine, in addition to dumbbells, but they are a great inexpensive option to add resistance into your home workout program without breaking your budget. If you travel regularly, it’s a great way to take your workout with you.
Challenge Yourself
This is a great workout to repeat. Aim to get in 2-3 Rounds to really maximize the burn, or pair with with some cardio. Don’t be afraid to challenge and push yourself. It’s important to move outside of your comfort zone, and allow yourself to be uncomfortable. Reminder: uncomfortable isn’t the same as hurting yourself. Discomfort during exercise generally allows us to push our boundaries and grow. Pain is different. We don’t want to cause injury. Learn how to recognize the differences between pain and discomfort.
I need to start challenging myself more (again). I enjoy challenges and making progress. Whether I am working toward a specific goal or not I consistently workout because my health is important to me. I don’t need a set goal to stay in motion. That said, I’ve been working out for the health of it for a while now. It’s time to start amping up the challenge and trying something new.
I’ve shared some new challenges in my Member’s group. Right now we are working through the Fit at Home Challenge (schedule below). I’m excited and ready for what the next challenge brings.
As I continue to build up my membership program, I would love to hear from you: what would you most like to see as part of my membership? What would bring more value to your health and fitness routine?
I will continue to share free workouts here, but building my membership program is what allows me to do that.
Welcome to today’s workout! Today we are focusing on Resistance Band Exercises! I have had a lot of requests to film a resistance band workout video. I really enjoyed this routine, so if you like it please let me know and I will be sure to film more workouts like this.
If you don’t have resistance bands, don’t panic! This full body workout can be done with resistance bands, body weight or dumbbells. There is always a way to modify. I loved the added resistance in this routine, and I think it is going to provide a big boost with my overall strength and dynamic mobility.
I did one round this morning and I am going to do 1-2 rounds this evening. We had lots of errands to run today, so I had to split the workout. One round will take 15-Minutes, and it can be repeated up to 3X, if you have the time and energy for a more intense workout.
Nutrition and Hydration
This week, I am focusing on nutrition and hydration. I meal planned before we went grocery shopping, which made my grocery shopping trip much easier. I have some fun meals planned for the week. We have another week before our son starts school, and I want to get in the habit of prepping healthy meals for all of us.
This week our lunches are going to be focused on protein rich bowls with brown rice and lots of veggies. If they turn out as well as I am expecting, I will be sure to share some new recipes.
Dinner: Salmon, Mushrooms and Green BeansLunch: Brown Rice, Kale, Eggs and Sweet Potatoes
September Challenge
I am running another challenge for my subscribers. In September we are going through my Fit at Homeworkout series. Today’s Resistance Band Workout will be part of that series, but it also includes plenty of brand new workouts. If you are unable to join the challenge, you can pick one of my older workout challenges that I have shared here.
If you want to preview the workout list for the new challenge, you can find it here: Fit at Home Workout Series.
A New Semester of Teaching
Today starts a new semester at the university where I teach. This semester I am only teaching one kinesiology class. Luckily, it’s one of my favorite classes to teach: Yoga. I absolutely love seeing the progression that my students make throughout this course. It’s such a beautiful journey, both physically and mentally. I’m excited to meet my new group of students.
I hope that you have an amazing day today, and a great start to the week. Let me know if you liked this workout, what your favorite exercise was, and which exercise challenged you the most.
Attitude LiftAttitude Lift 1/2 Circle1/2 Circle1/2 Circle1/2 CircleHydrantPendulum/Standing AbductionPendulum/Standing AbductionSquat and CurlSquat and CurlSquat and CurlArcher1/2 Dead Bug1/2 Dead BugDown Dog Toe TouchDown Dog Toe Touch
Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine.
One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation.
The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity.
P!nk is Strong and Fit!
Jesse and I at the P!nk concert in Pittsburgh.
Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength.
I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen.
Membership:
I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge.
There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership.
I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself.
Take a moment today to appreciate what your body is capable of. The ability to move is such a gift.
Have fun and I will see you soon with a new workout,
Welcome to today’s workout! This no equipment workout is a fantastic full body exercise routine. One round will take 15-minutes. You can go through it once, repeat it up to 3X or stack it with another workout of your choice.
I ended up doing a 3-mile run with this workout. When I filmed the workout I planned to do one mile, but I felt great once I got started so I kept going.
This Month:
For my Melissa Bender Fitness membership, I am running a month long workout and step challenge. The workout series is exclusive for members, but I made the first video free to everyone.
It’s a great workout! I hope you give it a try and enjoy it. I’m working on finding a balance between filming workouts for members and sharing free workouts here. So far, member’s have access to more than 40 new videos, as well as a lot of my older workouts.
My youngest is super attached right now, which makes filming uninterrupted videos a little bit challenging, but as I get more into the routine it’s getting a little bit easier.
My Goals:
Now that I am filming more workouts (which means I’m being more consistent with my own workouts), I find that my energy is improving. One of my goals is to get back to running consistently and improve my 5K speed. This weekend I did a great speed workout, and yesterday I did an easy paced 3.45 mile run.
I’m playing with the idea of doing another NPC Bikini Competition, but I haven’t fully committed to that goal yet. What appeals to me about competing is the motivation, and seeing how home workout prep for a competition is different now that I’m 40, and my body has changed after having two kids.
What doesn’t appeal to me is the fact that a lot of fitness competitions seem to be focusing on increasingly leaner physiques. I would do a naturals competition, which is drug tested and often doesn’t trend quite as lean.
I have zero interest in doing a super restrictive diet, so if I do another competition I will be doing it my way. Which is the same thing I did the first go round. If you want to read more about my first Bikini Competition and the 12-Weeks of Workouts you can find that here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program
I hope you have fun with today’s workout! See you soon with a new one!
Welcome to a great, quick HIIT Workout! This exercise routine uses some of my favorite exercises. A few of the exercises use dumbbells. No equipment, no problem! You can either grab something from around the house to add some resistance or do the exercises with body weight.
I don’t use a ton of equipment in my home workouts, but I really do like the additional challenge of using dumbbells. If you are able to add dumbbells into your home workout equipment it can be a great addition. You can find dumbbells in most big store (Target, Walmart, etc) and on amazon here (affiliate link): https://amzn.to/45kwcn1 You might even know someone who is clearing out space and getting rid of old workout equipment.
If buying equipment isn’t an option you can use a jug of water, or a book bag.
As always, you will find the full length workout video and the workout breakdown below.
New Exclusive Workouts & Bonus Content:
Some of the new workouts in my membership catalog.
The catalog of workouts for my new membership site is growing! I have been meaning to film a tour of the site, but I’ve been so busy filming and editing new workouts that I haven’t had a chance. It’s on my To Do list. For the month of August I am running a community challenge so everyone can go through the Confidence Challenge together.
If you are interested in joining my membership community you can get a discounted rate through the end of July 2023 with the discount code: JULYFOUNDERS20
There are still 5 days to lock in your lifetime discount! It’s good as long as your subscription is active. There’s a 3-day free trial, so you can give it a go without any commitment and cancel anytime. You can find my membership site here: https://www.melissabenderfitness.com
Life in the Bender Household:
We are attempting to savor summer, but the days are flying by. This is my favorite time of year, and even thought it isn’t over yet, I find myself flirting with the blues as I think of the weather turning cooler and the busy school year schedule.
My daughter has started dance classes, and ABSOLUTELY loves it. She would go to dance every day if she could. It’s a delicate balance, making sure the kids are involved and have the opportunity to explore a variety of activities, while also ensuring they have free time to play and be kids without tons of scheduling.
I have also been focused on decluttering and donating items from our house. It seems like we are in a constant state of owning too much, which inevitably leads to a chronic mess, which results in me feeling a mild level of stress whenever I look around and see clutter. While I wouldn’t characterize myself as a “neat freak” (at all), I find that clean spaces make me feel much calmer.
With kids, I know a certain level of mess is inevitable, but owning less things helps keep things manageable. I’ve done two big donations of household items this summer, and plan to do at least one more. I’m also re-organizing the attic and getting rid of things that we had stored, but no longer need.
It feels good to let go of things, and know they are going to someone who can use and appreciate them.
I hope that you enjoy today’s workout. Let me know what you think and what challenged you!
Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.
I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.
This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.
Building Consistency:
Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.
Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.
For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.
It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.
I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.
If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.
Have fun with today’s workout. Let me know if you had a favorite exercise!
Welcome to today’s workout! This routine is a favorite of mine! It’s focused on the Lower Body. We are combining strength exercises with plyometric movements to activate all of the muscles of the Legs, Thighs, Glutes and Calves.
The movements are amazing for building speed, power, strength, coordination and giving the muscles shape and definition.
Remember, listen to your body, but challenge yourself! One of the major things that we learn during HIIT workouts is how physically and mentally capable we are. We learn that we can push ourselves, but also where the line is when we need to take a moment to rest. Breathe heavy, sweat, work hard, all of that is a normal part of the process.
Filming New Workouts
I am filming tonight! So be sure to check back soon for a new workout. If you can’t wait, you can checkout my new Membership/Bonus Content site. I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases
This weekend, I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. The format of that routine is very similar to this workout. Jesse filmed an AMAZING 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. It’s great that he taught it, because even though you are working hard, he will make you laugh so the workout goes more quickly.
If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.
Struggling to Find Time:
I’m very familiar with the struggle to find time to workout. People often assume that it comes easily to me, because I share so many workouts and this is my passion. It certainly does help that I enjoy exercise, but like most people I don’t always find it easy to fit it in.
I had this struggle even before having children, but with two little ones it’s definitely expanded. Now I have to make a conscious effort to take time to myself. Quick workouts like this, that take only 15-20 minutes are a huge help to me. Having a supportive husband who adamantly reminds me that I need and deserve time to work on my own health is another big area of support. Even with those supports available to me, I find it so easy to shift my attention to taking care of everyone and everything around me.
There is always work to do, a house that gets cluttered and messy in a blink of an eye, and children that want to spend 100% of their time with me (and quite frankly, I love spending as much time as possible with them, too.)
I make a conscious decision to get in exercise 5X per week. On a busy day it is 15-20 minutes (one round of a HIIT workout like today’s) and on a more relaxed day I can do a round or two of HIIT and maybe even some cardio for 45-60 minutes of exercise. The bottom line is that you can’t always squeeze in your needs last. As a mom, I recognize my tendency to do this. I have to make a decisive effort to create space for my workouts.
If I just waited around for a free moment I would never get in exercise. There is always something to be done. But doing my workouts and building my health, stamina and energy is something that deserves to be closer to the top of the list. It isn’t just some add on that I will get to when there are magically more hours in the day.
I know that if I struggle with the family support and passion that I have for exercise, many of you might be struggling with even less supports. Try to get in at least one quick round of exercise per day. It will make such a huge difference in how you feel. Give yourself at least 10-15 minutes of the 24 hours in this day.
I’m here cheering you on.
Have fun with today’s workout. Let me know if you had a favorite exercise!
Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill.
I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion.
A Little AirBNB Drama:
I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund.
However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation.
I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either.
Despite the rocky start we had a really wonderful trip.
Exclusive Workouts Coming Soon!
Exclusive Workouts at MelissaBenderFitness.com
In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com
For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20
Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts.
Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you!
Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you.
This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE.
Pre-workout selfie, before the sweat.
When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises.
Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain.
Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now.
Running Shoes:
I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground.
Don’t Forget to Have Fun:
Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool.
I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on.
This is one of the best Cardio HIIT Workouts out there. It’s a quick no equipment workout routine and it is incredibly effective. You will improve your cardiovascular function, build lean muscle, burn fat, improve your VO2 Max, and your overall physical fitness and athleticism.
It’s 15-Minutes of hard work, but it’s so worth it. As always, you will find the full length workout video below.
Workout Intensity
For this workout you want to challenge and push yourself to get into an effort level around 8 out of 10 (ten being a full sprint like you are running away from a bear). During this workout if someone speaks to you, you should be able to respond with a few words, but you would be out of breath and much prefer to concentrate on your breathing.
I recently read a research study (which I need to find so I can share the link here) that said having short, intense workouts (10-15 minutes) or even multiple 1-minute high intensity exercise snacks throughout the day is as effective as doing a low intensity 45-minute workout. This wasn’t a surprise to me, as I’ve been saying this for many years. It’s always nice to see continued research to back up the methods that I am using.
*This doesn’t mean that you can’t also get in an amazing workout with a Low Impact style workout. Low Impact doesn’t mean easy, it just means you won’t be doing intense plyometric exercises. Short but effortful Low Impact workouts, or longer, easier paced workouts are absolutely an option, they just take more time. Anyone who tells you that there is only one way to get in your workouts or exercise is wrong or trying to sell you something.
Before I was in grad school I did primarily yoga and running as my workouts. Once I started grad school, I was in classes for 8-hours per day, working full time in a restaurant, and spending two hours per day commuting to/from classes. Suddenly 60-minutes of yoga and 30-minutes of running didn’t fit into my schedule anymore. I started writing my own workouts and saw my health, fitness and strength improve in every way.
Now that I have children it feels even harder to find time to get in workouts, so quick HIIT routines remain my favorite and most effective workout style.
Challenge yourself, don’t fear sweat or heavy breathing. Neither of those things are signs that you are out of shape. If you max out on reps and need a break, that’s not a bad thing either. These are all signs that you are willing and capable of working hard. You grow physically and mentally stronger through these challenges.
*Post Contains Affiliate Links. I will never recommend products that I don’t use and like.
Hi Everyone!
I have a fantastic new workout for you! This Full Body HIIT is a No Equipment Workout. We are combining strength and plyometric moves, so you will be getting in a great cardio burn while building lean muscle.
Challenge yourself during this workout. Let yourself breathe hard and get sweaty. That’s the zone we want to be in today. I love how effective HIIT workouts are, and the fact that you can allow yourself to really push during each interval because the workouts are shorter.
It’s been a super busy week for me, so I haven’t gotten in any additional cardio. However, workouts like these provide a wonderful cardio workout so I’m happy to know that I still trained my lungs and heart this week. I’ve been trying to get in 2-3 cardio interval walks per week. Although that hasn’t happened at all this week, I will get back into that routine next week.
Remember, sometimes things happen and you don’t get in all of your planned workouts. In the long run that isn’t a big deal. So don’t let that derail you. Many a workout routine has gone off track because someone missed a day and said “Oh well, I ruined my workout streak now. I might as well quit, or wait until next week to restart.” It’s important to remember that exercise is part of a healthy life. You keep coming back to it and make it a part of your routine.
New Workout Challenge:
There is a lot happening behind the scenes in the Bender household. I am filming a new workout challenge and planning to launch a subscription service. If you’ve been reading my blog updates you already know this, but in addition to my free workouts that I share here I will be creating some exclusive membership workouts and content.
I’m excited about the new workout series and journal prompts/discussion topics that go along with the challenge. It’s going to be a holistic approach to building a healthy mind-body connection.
If there is anything special that you would love to see me offer as exclusive content, let me know! I’m in the building process so the early joiners will have a lot of say in the direction that I take the service.
Have fun with today’s workout! I would love to hear what you loved and what challenged you during today’s workout. Surfers are always challenging for me. I was proud of myself for getting through Temple Tap Abs without stopping, because that was a skill that I had to re-build after having kids. I love seeing my core strength returning.
Welcome to a fantastic, 15-Minute Exercise Routine. This Low Impact, No Equipment workout is focused on building strength and mobility. Mobility is so important, because it impacts your posture, alignment, and ability to move around pain free.
As usual, we are working the muscles in each range of motion to create balance and stability in the body.
There were a few moves today that had me really feeling the burn. Allow yourself to be uncomfortable and push through it. That doesn’t mean you can’t stop and take a break if you need to. Really focus on the difference between needing a moment to rest, and wanting a moment to rest. There is a line there. Sometimes we physically need a moment because our muscles just won’t go further. Other times we mentally need a moment to regroup so we can continue moving forward. What I’m talking about is the moment when things feel difficult and your brain says “It would be easier to stop” and you have the option to say, “It might be easier to stop, but I’m strong enough to push through.”
I have found myself faced with each of the moments I mentioned above. Learning to listen to your body and the nuance of what it is saying to you is a powerful tool. Being in tune with what you need physically and mentally is so important.
New TikTok:
Yesterday, I created a new TikTok account. Please give it a follow!
I had my previous TikTok account for a few years before I ever used it. I created it to watch videos of my niece’s art. One of my students is a successful TikTok influencer and he advised me to make a new account. Being inactive on my account for so long meant that it was never achieving any real reach. I trust his expertise, so I decided to create a new account and start from scratch. It seems like right now is perfect for new beginnings.
I hope to see you on TikTok!
Let me know if you had a favorite exercise in today’s workout. I had a few that gave me an even more intense burn than I anticipated when I wrote this routine. I love how effective body weight exercises can be at creating strength and definition. This routine is going to go onto my Favorites workout list.
Enjoy today’s workout! Push yourself, and let me know how it goes.
1. Goddess Lunge Reach (alternating) 2. Down Dog Leg Lift/Open Hip: Right 3. Down Dog Leg Lift/Open Hip: Left 4. Seated Core Compression 5. Cross Leg Side Plank Hip Tap: Right 6. Cross Leg Side Plank Hip Tap: Left 7. Crunch to Butterfly Knees 8. Hand to Shoulder Beast 9. Single Leg Hip Thrust: Right 10. Single Leg Hip Thrust: Left 11. Forearm Plank to Dolphin 12. Tricep Pushups: Right 13. Tricep Pushups: Left 14. Kneeling Side Kick: Right 15. Kneeling Side Kick: Left
Are you ready for a fantastic, full body workout that you can do anywhere? One round of today’s workout will only take 15-minutes. This workout does incorporate some jumping, but can be modified to be completely low impact.
There are so many fun and unique body weight exercises in this routine. Let me know if you have a favorite!
Intensity Level: On a scale of 1-10, aim for about an 8. You want to get sweaty, out of breath and move into the zone where you are feeling like it’s a difficult workout. Exercise trains your body to handle difficult situations and experiences, but it also trains your mind. You learn how capable you are of pushing through difficult moments. That doesn’t mean you can’t rest if you need to. It’s important to find the balance of listening to your body and also recognizing when it’s capable of more, or when you need a break. If you take a break during the workout, catch your breath and then get right back into it.
I did one round of today’s workout and paired it with a treadmill walk. For my walk I kept the treadmill at a 2.0 incline throughout the workout. For most of the workout I kept the speed at 4.0, but I did a few intervals at 4.5 speed. I’m a speed walker even in normal life, so 4.0 is comfortable for me and 4.5 is pretty challenging. I did 30-minutes of walking, taking my total workout time for the day to 45-minutes.
Hacked FB Page Update: Finally Good News!
I got my Facebook page back yesterday! It took almost two weeks, but I am back in control of my Facebook page! It’s been a crazy process with a lot of frustration, but I am so happy to have my page back. The hackers deleted 4-years worth of my posts, but I can work on getting things re-uploaded.
I’m going to do a blog post and video about the process of getting my hacked Facebook page back. I had so many questions with no answers, that I would like to share some information that will hopefully ease someone else’s mind and help prevent hacking in the first place!
Right now there are a lot of restrictions on my page due to the actions of the hackers. So the best way you can help is by liking, commenting and sharing posts. Until those restrictions are lifted, Facebook won’t recommend my page to anyone. That means people can still go to my page, but less people will find it organically. I’m hopeful that the restrictions will be resolved soon.
Healthy Eating:
I have been re-focusing on eating more nutritious foods. I notice a really big difference in how I feel when I am eating more fresh, home cooked foods, than when we are eating a lot of processed foods. I want to create a healthy future for myself and my family, and our meals are a big part of that.
I hope you enjoy today’s workout! Let me know what you think and if you have any special requests for upcoming workouts.
High KneesSpeed Skater: Part 1Speed Skater: Part 2Curtsy Hover to Figure 4: Part 1Curtsy Hover to Figure 4: Part 2Heel Tap Jump Squat: Part 1Heel Tap Jump Squat: Part 2Mountain ClimbersBalanced Bicycle: Part 1Balanced Bicycle: Part 2Balanced Bicycle: Part 3Side to Side Frogger: Part 1Side to Side Frogger: Part 2Side to Side Frogger: Part 3Leg/Hip Lift: Part 1Leg/Hip Lift: Part 2Windshield Wiper Abs: Part 1Windshield Wiper Abs: Part 2Burpee: Part 1Burpee: Part 2Burpee: Part 3Burpee: Part 4Quadruped Elbow Rotation: Part 1Quadruped Elbow Rotation: Part 2Breakdance Kick: Part 1Breakdance Kick: Part 2Breakdance Kick: Part 3Plank
Welcome to today’s workout! Today we are doing a 15-Minute Standing Abs Workout Routine. This no crunch core workout is fantastic! Grab a dumbbell (or something from around the house to add some resistance).
This is one of my most popular workouts for a reason! It’s effective, fun and challenging. I am going to do at least one round of this workout today. As you can see in the workout video, this routine challenges me, gets me sweaty, increases my heart rate and breathing. As a reminder, these are the actual workouts I do. I’m not just creating a fun routine that I can breeze through without breaking a sweat. I write workouts to make me stronger, healthier, more fit, and that challenge me. I also make them fun and unique, because I get bored doing the same thing all the time. Plus, I want to improve my functional mobility and strength.
Exercise is so much more than achieving a physical aesthetic. Exercise can improve your quality of life physically and mentally. The bonus is that this workout routine can also help you get more defined abs! It will definitely improve your core strength, which translates to better posture, improved balance, less pain, and better pelvic position.
It’s been a long time since I filmed this workout and I am looking forward to doing it again today. There are so many fun core exercises! As I was watching the workout video I realized that I haven’t incorporated most of these moves into a new workout routine in a while.
New (Hopefully Temporary) Facebook Page (UPDATE: I got it back on April 29th!)
This scene from The Good Place is how it feels to deal with Meta to get my Facebook Page back from hackers.
My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit. If you’ve been reading my most recent blog posts or following me on social media, you already know that my FB page with over 520,000 followers was hacked and stolen from me. It’s been 12 days and even though I opened my Facebook case to get this resolved within 4 hours of the breach occurring Facebook doesn’t appear to be working on or making any progress in getting this resolved. I do believe that when someone actually reviews this case they will be able to get my page back, but it seems like I am in a queue somewhere just waiting to be addressed. So I am starting from scratch and hoping for the best.
If you are able to like and follow the new page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. The hackers also got my advertising account disabled, so I can’t even promote any posts or my new page. Right now we are entirely reliant on grassroots sharing (and the hope that what I’ve built over the last 12-years of blogging is enough to keep people coming back!)
Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.
I hope that you have fun with today’s workout! Thank you for working out with me.
Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.
Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.
You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).
Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.
Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.
I paired this workout with a run/walk on the treadmill.
I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.
Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).
Wish me luck, I don’t give up easily!
Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.
I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.
Kneeling Reach 
Kneeling Reach 
Plank to Crab
Plank to Crab
Goddess Heel Raise
Goddess Heel Raise
Chair to Warrior III
Chair to Warrior III
Cheek to Cheek Plank
Cheek to Cheek Plank
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Plank Reverse Crunch
Plank Reverse Crunch
Clam
Butterfly Glute Bridge
Butterfly Glute Bridge
