It’s workout time! One round of today’s workout will take 15-Minutes to complete. It can be repeated to increase the intensity & burn.
Jesse & I did this workout with our Boot Camp Class this week. In class we did two Rounds, focusing on maximum repetitions with good form. Even when you are going for speed, you want to make sure you are focusing on form, because that is what yields the best results in your aesthetics and strength.
I was exhausted when I filmed this workout, but I felt so much better after I finished. Pushing through the workout really improved my energy & helped me stay productive for the rest of the day. Working full time can be a challenge to your workout program at times. Sometimes you just feel tired. As you get into the habit of working out you will find that your mood and energy improve with your workouts. Sometimes knowing that is what gives me the push to get in my workout on a day that I might have skipped otherwise.
What gives you the push to workout on days when you are tired?
I do want to point out that some days your body does need the rest more than it needs a workout. Fitness should be something that helps keep you in tune with your body’s needs. Recognizing the difference between tired/unmotivated and true fatigue/over-training is very important. You should incorporate at least 1 full rest day into your weekly schedule.
I hope you all enjoy today’s workout! Have fun & really push through this one!
Melissa
Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.
The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement.
I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!
Tonight I am teaching a yoga class. I plan on filming new workouts tomorrow evening. My plans have been running amuck on me this week, because my allergies and the crazy weather fluctuations aren’t getting along. The unfortunate result has been a week of intermittent headaches. I was still able to get in over 10,000 steps walking yesterday, but I didn’t get to do an additional workout. As I always say, it’s important to listen to your body. Sometimes it tells you what it needs.
Have fun today!
Melissa
PS My top is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout. 🙂
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X 1. Front Lift and Press (right) 2. Front Lift and Press (left) 3. 2nd Position Plie Pulse 4. Super Girl Row (right) 5. Super Girl Row (left) 6. 1st Position Plie Pulse 7. Right Leg Lift (basic Arabesque movement) 8. Left Leg Lift 9. Side Lift Pulse (right) 10. Side Lift Pulse (left)
Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!
I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.
You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!
I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.
Melissa
PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.
1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)
Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio
Runner’s Lunge Lift
Lunge to Squat: Part 1
Lunge to Squat: Part 2
Man Maker: Part 1
Man Maker: Part 2
Man Maker: Part 3
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Single Leg Glute Brige
Lunge Twist to Chair: Part 1
Lunge Twist to Chair: Part 2
Plie Pulse
Romanian Deadlift
Around the World Lunge
Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left
Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio
We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.
There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.
Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.
Before class started. The whole gym ended up being full.
I hope you enjoy today’s workouts! Have fun!
Melissa
Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.
It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.
If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.
Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.
Today’s workout will work your entire body. It incorporates fat burning cardio bursts to get your heart rate up, and combines repetitions with timed exercises. If you prefer to do the entire workout as a timed routine, the break down for both options are listed below.
I have a new workout to share with you all later today. Jesse & I went to visit his grandmother and had a busy day out and about, so we didn’t have time to work on uploading anything new yesterday. In the mean time this throwback workout is a fun one!
It’s motivating to me to see how strong I was in this video. When I filmed this workout I was super consistent with my workouts and paired them with around 30-Minutes of Cardio 5X per week. I have been having some trouble with my consistency lately. I am still working out 3-4X per week, but I could be getting in more rounds and adding some extra cardio.
I am planning to run in a 5K in November, and another in December to help motivate me to stay consistent with both aspects of my training program.
I hope you all enjoy this workout! I will see you later with a new one!
Melissa
HIIT Variation: 10 Rounds of 10/55: Repeat 1-4X 1. High Knees (timed) 2. Plie Squat Stretch 3. Mountain Climber (timed) 4. Tick Tock Abs 5. Frog Hopper 6. Angel Abs 7. Decline Spiderman 8. Russian Kicks (timed) 9. Reverse Crunch Lift 10. Bridge Rock Repeat 1-3X *I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill.
It’s Throwback Thursday, so I have a throwback workout for you! I mention in the video that I was in a car accident, but this is a throwback so that’s old news! I am completely better now. This is a Quick Full Body HIIT Workout. One Round takes only 15-Minutes, but you can repeat it for a longer/more intense workout. This is a great workout for burning fat and sculpting lean muscle.
I love quick workouts because you can make them fit in your schedule, even when you are busy. You can make this workout as long, or as short as you want it to be. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.
When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.
I hope you enjoy the workout!
Melissa
PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness
1. Burpee 2. Heel Tap Abs 3. Jump Squat 4. Elbow Tap Hip Lift (right) 5. Elbow Tap Hip Lift (left) 6. Lunge Jump 7. V-Up Pushups 8. Warrior III Fold with Lift (right) 9. Warrior III Fold with Lift (left) 10. Burpee 11. Leg Circles 12. Jump Squat 13. Plank Hydrant (right) 14. Plank Hydrant (left) 15. Lunge Jump Repeat 1-4X
Lunge Jump: Start in a lunge position. Spring upwards and switch legs.
Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes)
Roll, push-up.
Hydrant Plank: Come into a plank position.
Bring one knee below you, keeping the knee bent lift it out to the side.
Keep the core tight throughout the movement.
Repeat on the other side.
Warrior III Fold to Lift: Start in a Warrior III position.
Bend Forward and touch the ground (or a chair).
Lift the heel to come onto your toes.
Return to Starting Position.
Repeat on both sides.
It’s time for a new workout! Today’s workout is a 15-Minute Full Body HIIT. You will definitely work up a sweat, and get in a great cardio/fat burn with this one!
Jesse got out from behind the camera, and taught this workout. I always enjoy when he leads the workout, because he has a great sense of humor & energy as he does the routine. As most of you know, Jesse is a runner. He does BenderFitness workouts as cross training to keep him strong, healthy, and efficient for his runs.
The interval workouts are a great VO2 max workout, that can help improve your running speed & strength. As a bonus, they are fantastic for burning fat & building lean muscle. Maintaining muscular balance helps runners prevent injuries. Cross Training is imperative for longevity as a runner, athlete, and for your overall health & fitness.
Jesse Bender: BenderFitness.com
Jesse and I are both Occupational Therapists. Our job is helping people achieve their highest possible level of function, and the greatest quality of life possible. We bring that same approach to our workouts. They are designed to make you healthier, stronger, more fit & improve your endurance. Better Health=Better Quality of Life. The workout bonus: it can also make you look & feel like a superhero. Big thanks to Jesse, rocking his Wolverine shirt in today’s workout.
I’m glad that he gets to show you all that these workouts are great for men too. They can even get a phenomenal endurance athlete/distance runner breathing heavy & working up a sweat!
Have fun with this workout! I have a new core workout for you tomorrow!
Melissa
Interval Timer: 15 Rounds of 10/50.
Reps:
Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers
I hope you’re ready to work up a sweat! Today’s workout will get your heart rate up & work your entire body. The video and breakdown are below, and I included options to complete the round for time or repetitions.
Funny story, I have actually filmed this workout before. I keep a notebook of the different workouts I write. Normally, when I film a workout I write the date next to the workout. Somehow I skipped writing the date in my notebook for this one, so I repeated it. The good news is that it was still a challenging and fun workout! So it’s a good one to repeat.
It seemed familiar so I did a search on my blog, and found the other post. If you want to see the other post you can find it here: 15-Minute HIIT: Fat Burning Body Sculpt.
I have other brand new, never before filmed workouts planned so be sure to check back! It feels great to be back to working out again. Remember, push hard, challenge yourself, listen to your body, focus on form, and don’t forget to have fun!
See you soon,
Melissa
Intervals: 15 Rounds of 10/50.
Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees
1. High Knees 2. Mountain Climber Pushup 3. Wood Chopper (right) 4. Wood Chopper (left) 5. Prone Elbow Twist 6. Walk the Plank Step Outs 7. Ball Pull or Frogger 8. High Knees 9. 3-Part Abs 10. Hip Drop Side Plank (right) 11. Hip Drop Side Plank (left) 12. Speed Skater (Side Lunge Reach) 13. Burpee 14. Dive Bomber/Up-Down Dog 15. High Knees Repeat 1-4X Optional: 30 Minutes of Cardio
Today I have a workout combo for you. Both of these workouts are from one of my 30-Day Challenge Workout Programs. If you do both workouts it will take 31-Minutes. Or you can choose to do just one workout.
Today’s workouts are a full body workout and a core workout. The combination is very effective for full body results, with strength building and fat burning aspects to both routines.
I finally got back to my workouts yesterday. I decided to ease into it with a run outside. I did a 5-Mile run at an easy pace. I am planning to film a new workout tonight. I am fighting a cold/allergy right now, so I am hoping it eases up throughout the day. With the stress of my nephew being in the NICU, and missing workouts it’s not very surprising that my immune system wasn’t in tip top shape.
I am going to hydrate, focus on making healthy choices, and help my body to kick this cold out!
Post Run: I got in 5 miles. For dinner I had chicken, tomatoes, spinach and green olives cooked in some extra virgin olive oil. I served it with a whole grain wrap and some hummus.
I hope you all enjoy the workout combo!
Melissa
10/50 Second Intervals (10 rest, 50 max reps) 1. Lunge Hop (right) 2. Lunge Hop (left) 3. Sit to Stand 4. Side Step Up (right) 5. Side Step Up (left) 6. Modified Handstand Push-up 7. Dips 8. Dive Bomber 9. Plank Press 10. Rotating Plank 11. Criss Cross Leg Lift 12. Bridge/Table March 13. Angel Abs 14. Plank Reach (right) 15. Plank Reach (left)
10/50 Second Intervals 1. Frogger 2. Boat Heel Tap 3. Superman Heel Press 4. Knee Tap Plank 5. Leg/Hip Lift 6. Temple Tap Abs 7. Plank Leg Lift 8. Bicycle Abs 9. Bicycle Abs 10. Plank Leg Lift 11. Temple Tap Abs 12. Leg/Hip Lift 13. Knee Tap Plank 14. Superman Heel Press 15. Boat Heel Tap 16. Frogger
Are you ready to get sweaty? Today’s workout is a HIIT Fat Burning workout that is focused on strengthening and sculpting your lower body. A strong lower body will not only give you a great shape, but helps improve your posture, hip position, and core strength.
The strength of your glutes, hamstrings and quadriceps directly impact the position of your hips. This means, that even if your focus is on creating a stronger, firmer, midsection it’s still important to work your lower body. Often people skip training body parts that they are happy with, to focus on areas that they feel need work. This can sabotage your results! Check out the photos below to see images of what weakened glutes/hamstrings can do to your posture.
Kyphosis can cause a bulge in the abdominals.
Weak Glutes and Shortened Hip Flexors can directly impact your postural alignment. This also puts increased pressure on your joints during exercise due to improper bio-mechanical alignment.
I hope you all enjoy today’s workout. Have fun, work up a sweat, and tag me in your photos! I love seeing you guys doing the workouts & getting healthy right along with you. #TeamBender #BenderFitness
I have slacked off with working out this weekend. The stress of worrying about my nephew being in the NICU, and starting a new job a few weeks ago, has left me feeling 100% exhausted and worn out. I decided to take the weekend off of filming new workouts and blogging, and give myself some time to just relax and recuperate.
Dax is still in the NICU, but he is getting a little bit better every day. This week I plan on getting back on track with my workouts too.
I did some quick exercises just to keep my body moving, and get something in. Even though I was taking the weekend off, I feel better when I keep myself moving. You can check out my quick workout in the photo below.
Below I posted a link to a Full Body Bender Boot Camp Home Workout. When I filmed this workout I was super consistent with both my workouts and my running. I really want to get that consistency back into my routine. It seems like there have been a lot of challenges in my way lately. It’s time to re-focus. I can feel the differences in my energy, strength and endurance, and I want to get all of those things back on track.
I hope you all enjoy this workout.
Melissa
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
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.
Are you ready for today’s HIIT workout? I did this workout two days in a row due to some technical difficulties while uploading the workout. It is a great 15 Minute HIIT workout, that will work your entire body, help you burn fat & have you working up a sweat in no time. The video and workout breakdown are below.
The first time I did this workout my sister was labor, delivering my nephew Dax. Immediately after filming (and showering), I headed down to the hospital to wait for Dax’s arrival. As I headed down I got the news that there were some complications. Dax has Meconium Aspiration Syndrome (MAS). He is in critical care at the NICU, and has a nurse assigned to him 24 hours per day. His lungs are filled with Meconium so he is unable to breath on his own. He has an oscillating ventilator to help him breath & keep his lungs open. My sister, Jessica, and my brother-in-law, JJ, are allowed down to the NICU to see him any time day or night.
I just got home from visiting my nephew, Dax, in the NICU. He was born yesterday afternoon and is having some problems with his lungs and breathing. He is strong & I believe that he will make a full recovery. My sister, Jessica, and brother-in-law, JJ, are staying strong and spending time bonding with Dax and letting him know how loved he is. Any prayers, thoughts or well wishes that you can send their way are greatly appreciated. I will pass it on to them on. This baby is already a survivor and a warrior in my eyes, and he is surrounded by so much love. ❤ #PrayersForDax #GetWellDax
When I got home from the hospital the day he was born, I tried to upload the video for this workout. As I was uploading it the video & all of the photos completely deleted from both my computer and the camera card. My first thought was “at least this is fixable. I can just re-film.” Yesterday, I got home from work, re-filmed the workout and went to visit my nephew in the NICU.
I am hoping that the same applies to my beautiful nephew. At least this is fixable. The nurses and doctors are taking such good care of him, and his lungs have shown improvement on the x-rays already. He is a big, strong boy (21 inches, 8 lbs, 13 oz). He is already surrounded by so much love.
Thank you to each and every one of you that has sent prayers, thoughts and well-wishes. I will keep you updated on Dax’s progress.
Let’s get stronger together, and will some of that strength to my nephew in his recovery. Thank you all.
Melissa
Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.
Today was a crazy day. I filmed a brand new workout, and when I started uploading it to my computer I started having technical difficulties. The entire video and the photo tutorial deleted from both my computer and the camera card.
Below I have included an alternate workout. I will be re-filming the new workout after I get home from work. The new workout is a 15-Minute HIIT routine.
The workout below will work the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify.
For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers.
Round 1 Complete!
Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.
Have fun with today’s workout!
Melissa
1. High Knees 2. Mountain Climber Core Lift 3. Wood Chopper (right) 4. Wood Chopper (left) 5. Prone Elbow Twist 6. Walk the Plank Step Outs 7. Ball Pull or Mountain Climber 8. High Knees 9. 3-Part Abs 10. Hip Drop Side Plank (right) 11. Hip Drop Side Plank (left) 12. Speed Skater (Side Lunge Reach) 13. Burpee 14. Dive Bomber/Up-Down Dog 15. High Knees Repeat 1-4X Optional: 30 Minutes of Cardio
Are you ready for a full body workout? This is a great routine that will work your entire body. You can repeat this one up to 4X. I like doing this routine 2X through and pairing it with 30 Minutes of running (total workout time 60 minutes).
This is actually a workout I did as a Repetition Based tutorial video back in 2011 (Dynamic Body Workout Tutorial). I changed the workout up a bit, and did it as an interval workout today.
I hope you enjoy it! I am going to periodically re-film some of my older tutorial workouts as full length videos, and work on up-ing the intensity.
Have a great day! I hope you enjoy the workout. As we head into the weekend, don’t let it throw you off track. Choose one extra thing you can do this weekend to improve your health & make sure you get it done.
1. Jumping Jacks 2. Russian Crab Toe Touch 3. Low Jack 4. Frogger Pushup 5. Temple Tap Abs 6. High Knees 7. Tripod Side Leg Swing (right) 8. Tripod Side Leg Swing (left) 9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right) 10. Single Leg Pump (left) 11. Situp Reach 12. Leg Scissor 13. Shoulder Bridge with Bent Knee to Extension (right) 14. Shoulder Bridge to Extension (left) 15. High Knees Repeat 1-4X Optional: Pair with 30 Minutes Cardio of Choice
Jumping Jacks
Russian Crab
Low Jack
Frogger Pushup: Part 1
Frogger Pushup: Part 2
Temple Tap Abs
High Knees
Tripod Side Leg Swing: Part 1
Tripod Side Leg Swing: Part 2
Single Leg Pump: Part 1
Single Leg Pump: Part 2
Situp Reach
Leg Scissor
Shoulder Bridge with Bent Knee to Extension: Part 1
Shoulder Bridge with Bent Knee to Extension: Part 2
I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.
This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.
While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.
BenderFitness.com Cat Workout
I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!
I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.
If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.
Today’s workout will help strengthen and tone your entire body. Strength and cardio moves are incorporated throughout the workout to get your heart rate up and maximize the cardiovascular benefits of this workout.
This is a throwback workout that I filmed a while ago, but I think you are going to like it.
Jesse and I haven’t been able to film during the week lately. He is training for a Half Marathon, and we both work full time, so the scheduling just hasn’t worked out. I am currently in the process of changing jobs, and will be working much closer to home. I am hoping the extra time in my day will help us to film new workouts more often!
It’s workout time! Today’s routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity. If you did my Lower Body & Core Shaping Workout with Cardio Bursts there is a good chance you have a sore tush today, so it will feel good to focus on your mid-section.
When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)
As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!
I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.
I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn or pair it with the 10-Minute Jump Rope Video I posted below.
Have fun!
Melissa
PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.
Set your Interval Timer for 15 Rounds of 10/50.
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X
Optional: 15-30 Minutes Cardio of Choice
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)
Today’s workout has two parts (be sure to scroll all the way down below the photo tutorial for the second workout)! The first workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I also posted 15-Minute Cardio HIIT video below for an added cardio/fat burn. You can do 1-2 Rounds per video, or choose to focus on just one workout today. Listen to your body, and select the option that is best for your plan. Total workout time should be between 30-60 minutes.
Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.
Goddess Squat
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
Repeat.
Leg Series
Start as pictured above.
Keep the hips lifted throughout the movement.
Core and glutes strong and engaged.
Raise the extended leg toward the ceiling.
Lower the hips toward the floor. Immediately press hips and foot back up.
Lower leg to starting position. Repeat.
Complete reps on both sides.
Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.
Table Top Pose
This is a static pose.
Keep the hips lifted.
Straight line from knees, to hips, to shoulders.
Core and glutes strong and engaged.
Finger tips point toward the heels.
Hands directly below your shoulders.
*If you have decreased shoulder ROM you may not be able to form a straight line with your body.
Flexibility increases with time and practice. Do not force it.
Surfer
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.
Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.
Weighted Lunge Twist
Start in standing position with arms bent at the elbows, weight at shoulder level.
Step back toward the corner of the room.
Turn toward the hip of the forward leg.
Bring the weight to the outside of your hip.
Return to start.
Repeat on the other side, alternating.
Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.
Equipment: Gymboss Interval Timer set for 15 rounds of 10/501. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee
Yesterday I repeated the 30-Minute Full Body Home Workout and Fat Burn I shared yesterday. This time I repeated it for reps, omitted the cardio bursts in between each exercise, and paired it with a 45-Minute Run outside.
Jesse is training for his next Half Marathon, and I am planning on running another Half in October, so we are continuing to build our running mileage. I will write more about our running program.
For those of you that aren’t up for a repeat of this workout I am posting an alternative workout below. It’s a 15-Minute HIIT workout that can be repeated for a more intense workout.
I hope you all enjoy today’s workout! I am off to tackle another busy day at work!
Melissa
