Better Booty Home Workout to Sculpt & Shape Your Backside

Hi Everyone!

Today’s 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 hope you enjoy it!

Melissa

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

PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

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.

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt-No Equipment Workout

Hi Everyone!

I have a brand new workout for you! Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge.

I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.

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Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

I did push through to complete a second round. I was exhausted all day today. It took a cup of coffee and a lot of will power to get myself moving when I got home from work today. I am glad I did it! I felt so much better, and had much better energy after getting through two rounds of today’s workout.

After two rounds! 441 Calories burned in 30-Minutes.

I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Hi Everyone!

It’s workout time!

Today’s workout is focused on the core. It’s a challenging Plank Workout. If the variations of this workout are to intense you can try my 4-Minute Plank Workout.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

I paired the Extended Plank Workout with a 5-Mile Run outside. I enjoy combining core and cardio for maximum results. Have fun with today’s workout!

Melissa

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

Cardio Bonus Burn Option:

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

Quick Full Body Workout with Cardio Burn

Hi Everyone!

Today’s workout is for the full body. I incorporated some sprinting cardio bursts at the beginning and end of the workout to maximize the burn. You can do your sprints at a track, on a treadmill, or incorporate some Hill Sprint’s into your workout to mix up the challenge.

If sprinting isn’t an option you can substitute High Knees or Jump Rope. I went for Reps during this workout, but you can always go for time. Choose the challenge that is best for you.

I hope you enjoy today’s workout.
Melissa

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Start: Sprint or 30-60 seconds Jump Rope or High Knees
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint or 30-60 seconds Jump Rope or High Knees

Repeat: 1-4X
Optional: Pair with 30 Minutes Cardio

15 Minute Full Body HIIT: Body Weight Home Workout

Hi Everyone!

I hope you’re ready for a full body challenge. This workout will work your arms, back, core, glutes and legs. One round takes 15 minutes, but you can repeat the workout to intensify the challenge.

I completed this workout for time, but you can also choose to do it for reps.

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Over the past few days I had an allergic reaction (hives) to something. I am going to be having some allergy testing done, but I will also be really focusing on what I am eating. I will post more about that, and about the allergy testing process as I go through it.

I hope you enjoy the workout!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

15 Minute Sculpted Body Home Workout with Dumbbells

Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

I hope you enjoy this workout. Have fun!
Melissa

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

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

Sculpt Your Body Home Workout: Full Body Home Workout

Hi Everyone!

I have a quick workout challenge for you today. I recommend going through this one 3X. Try to move from one exercise to the next as quickly as possible, while maintaining good form. Keeping the rest breaks short will increase the cardiovascular aspects of the challenge.

My first time through this workout I didn’t time. The second round took me 14 minutes and 49 seconds, my third round took me 13 minutes and 23 seconds. I like timing the rounds, because it gives me a goal to keep moving and pushing myself as I go through the workout.

This workout comes with a bonus round that incorporates some weights. Check that out here: Bonus Round.

I hope that you enjoy this workout. I have two new workouts to share with you all. It’s been a bit of a hectic week for me, so I will also be posting about the workouts I got in this week, and what to do when it gets hard to motivate yourself.

I hope you enjoy today’s workout!

Enjoy the workout!
Melissa

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

1. Table Crunch (right)
2. Table Crunch (left)
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Frog Pushup
6. Leg Lift/Hip Lift/V-Up
7. Super Swim
8. Side Plank Drop (right)
9. Side Plank Drop (left)
10. Squat Jump

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio

Table Crunch

Lunge Lift: Part 1

Lunge Lift: Part 2

Full Body Workout: Sweat & HIIT: 15 Minutes Per Round-Fat Burning Workout

Hi Everyone!

I am working on getting a new workout posted today! In the mean time you can try this workout! One round takes 15 Minutes. I use a jump rope, but you can also complete the movements without a jump rope if you don’t have one.

Today’s workout is a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement without the rope.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. You can choose to repeat it 1-3X.

If you are looking for a fun meal idea check out my Avocado Egg Salad recipe HERE.

Have a great day!

Melissa

Facebook, Instagram, or Twitter.

Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Shoes are Brooks Glycerine.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio of Choice

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Plyo HIIT Fat Burning Body Sculpt Workout: Body Weight (15 Minutes Per Round)

Hi Everyone!

I have a throwback workout for you today! Jesse and I are getting ready to go out of town so we didn’t have time to film a new workout last night.

This is workout #17 of my HIIT the New Year Hard Workout Challenge. This is a full body, cardio, fat burning workout. It’s intense and very effective. According to my heart rate monitor I burned 179 calories during one 15-Minute round of the workout (and that doesn’t include the after burn!)

If you have followed my first 30 Day Instagram Challenge all of the moves in this workout will be familiar to you. I just finished up a second Instagram workout challenge, so you will be seeing those moves in a new workout soon too!

During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in.

That said, if you need to modify some of the moves that’s okay. For example:

-Burpee you can skip the pushup, and do a plank instead.

-Lunge Jump you can step forward, and squeeze before switching legs, instead of jumping.

-Ninja Jump: step both feet forward into a low squat and squeeze to stand.

You want to work to your maximum potential, so do the hardest variation that you can handle. If you aren’t up to the hardest variation yet, put this one your list to repeat. As you grow stronger you will be amazed at what you can accomplish.

I hope you all enjoy today’s workout!

Melissa

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

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

PPS My sports bra is from www.affitnity.com and you can get 15% off of your total purchase with the code BenderFitness at checkout.

–Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee

Repeat 1-3X

Burpee

Mountain Climber

Russian Kicks

Lunge Jump

Frogger

Surfer

Mountain Jumper

Tuck Jump

Frog Hopper

Plank Jack

Speed Skater

Hip Lift Hook

15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

Hi Everyone!

I have another new workout for you! This is a standing workout. The only equipment you need is a chair. I completed this workout as an interval workout, but you can also go through for reps. If you want to mix it up, do a round of each to vary the challenge.

This workout will work your lower body in all planes of motion. This recruits all of the muscles of the legs, thighs and butt during this workout. This technique helps create balance in your workout, and improve your biomechanics. Balancing strength in your body is an important aspect of protecting your joints, and ensuring you are able to maintain good form throughout each exercise.

Remember, even when you are going for time you want to ensure that you are completing each exercise with proper form. This helps you to maximize your results, while also decreasing your risk of injury.

Have fun with today’s workout! How many rounds are you going to do?

Melissa

Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Side Step Up

Split Squat: Part 1

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 2

15 Minute HIIT: Full Body Home Workout-No Equipment/Body Weight Only

Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

This is a full body workout. Be sure to warm-up before starting. A good warm-up improves the physical benefits you achieve during your workout.

Getting motivated for this one was tough for me. My sinuses/allergies have been going crazy due to all the rain and crazy weather we have been getting. I felt like it slowed me down a bit during today’s workout, but it still felt good to pushup myself and work up a sweat.

If you aren’t feeling 100% it can be tough deciding whether you should push through or take a rest day. If you have allergies or sinus problems you are most likely okay to work out. It is very important to listen to your body. I have a 5-Minute rule. If I really don’t feel like working out, I promise myself to at least push through 5-Minutes. If I really still feel bad I quit at the 5-Minute mark.

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

Typically, once I start working out I feel much better and want to keep going. How do you motivate yourself to workout on tough days? I got in my workout, but kept it to one round, and skipped my run. I also went to bed super early to give my body some time to heal.

Have fun with this one!
Melissa

Walk the Plank Tap
Seated Wood Chopper-Right
Seated Wood Chopper-Left
Plank Cross Tap
High Knees
Squat Jump
Lunge Lift-Right
Lunge Lift-Left
Burpee
High Knees
Hip Thrust-Right
Hip Thrust-Left
Down Dog Hop-Right
Down Dog Hop-Left
High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 2

Plank Cross Tap
(Cat Attack Optional)

High Knees

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Ready for Round 2?

Sweat & Sculpt Home Workout: 15 Minute HIIT

Hi Everyone!

I hope you’re ready to get sweaty! Today’s workout will definitely get your heart rate up! This is a full body HIIT workout.

During this workout, focus on maintaining your form for each exercise, while also pushing for maximum repetitions. The goal is to rest during each 10 second interval, and go hard during each 50 second interval. For motivation it helps to write down your number of reps. When you repeat the workout try to beat the number of reps you originally did. It’s a great way to motivate yourself to push hard.

I am off to work, but I hope you all have a great day! Thanks for joining me for today’s workout! I am planning to film a new workout tonight, so that should be up tomorrow.

Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Repeat 1-3X

Tone That Tush! Quick Home Workout

Hi Everyone!

Today’s workout is focused on shaping and strengthening the lower body. The lower body is a power house for your movements. Your bottom half also houses large muscles that help you torch calories during your workout.

Focus on pushing yourself while maintaining proper form throughout each exercise. The more you put in to your workout, the more you will get out. When you get the full range of motion during each exercise you are maximizing the benefits.

I hope you enjoy today’s workout. You can repeat it to increase the intensity. During today’s workout you will need dumbbells and a chair (or something sturdy to step up on).

Have fun with this one!
Melissa

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

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X

15 Minute Standing Ab Workout: No Crunch Core Exercises

Hi Everyone!

It’s workout time! By popular request I have a new 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.

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.

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

15 Minute Cardio Sweat: HIIT Body Weight Workout

Hi Everyone!

I have a throwback workout for you today! Today’s workout is body weight only, and doesn’t use any equipment. That doesn’t mean it isn’t challenging! This is a great workout for burning fat, while simultaneously building lean muscle mass.

Remember to push yourself during each interval. Challenge yourself to keep going and push for extra reps. The challenge is what makes you stronger! If you need to rest that’s okay too, just get back into it as soon as you are able. If you stick with it you will be pushing through for the extra rep, or the extra round.

Have fun with today’s workout!

Melissa

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Repeat 1-3X

Full Body Shake Down: HIIT Workout (15 Minutes per Round)

Hi Everyone!

I hope you are ready for today’s workout! This is a quick workout that can be repeated to increase the intensity. I incorporated cardio bursts throughout this routine to really increase the burn. You can incorporate jump rope or high knees for your cardio bursts. Be sure to push yourself during each interval to get in maximum repetitions (with good form!)

I will be filming a new workout this evening when I get home from work. Do you find it tough to get in your workouts after working all day long? What techniques do you use to ensure you are getting your workout in?

Have fun with today’s workout! I will see you tonight!
Melissa

PS This month I am hosting a daily bonus move of the day challenge on my Instagram page. You can find me on IG: @BenderFitness.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.

15 Minute HIIT Burn Workout: Body Weight

Hi Everyone!

Are you ready for a new workout? One round of today’s workout takes 15 Minutes. I love quick, intense workouts. It makes it so much easier to fit working out into your schedule. You can keep it short (but intense) and push hard for one round, or you can repeat this workout to increase the burn and intensity.

In this workout I used a yoga mat and a chair. You can use a chair, bench or step for the dip and decline pushups. If you don’t have access to a chair you can perform the movements from the ground.

Remember, there is always a way to modify a workout. Push yourself to get in as many reps as you can (with good form!)

Have Fun with Today’s Workout!
Melissa

Set your Interval Timer for 15 Rounds of 10/50.

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

Tight Core-Body Weight Workout: 15 Minutes HIIT

Hi Everyone!

It’s workout time! today’s workout is focused on the mid-section. It includes exercises to strengthen your abdomen and lower back from all angles. This workout also utilizes dynamic full body movements to challenge your cardiovascular system and burn fat.

Remember to push yourself during the workout. You can increase the challenge by pushing for more reps (with good form!) If you need breaks during the workout that’s okay, but get right back into it as soon as you can. If you stick with the workouts you will notice that you are able to go longer and longer without taking a rest break. It’s a great way to see your strength and endurance improving.

Building core strength is very important to developing a strong and balanced body. Your core provides support for every movement and activity you participate in. A strong core will improve your balance, posture, and your ability to maintain appropriate form during all types of exercise.

I hope you enjoy today’s workout!

Melissa

Interval Timer Set for 15 Rounds of 10/50.

High Knees
Prone Heel Tap
Mountain Climber
Heel Tap Abs
Burpees
Side Plank Knee Circles (right)
Side Plank Knee Circles (left)
High Knees
Heel Tap Jump Squats
Walking Pushups
High Knees
Side Kick Squat (right)
Side Kick Squat (left)
Mountain Climbers
Burpee

Repeat 1-3X

High Knees

Prone Heel Tap

Mountain Climbers

Heel Tap Abs

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Knee Circles

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Post Workout Sweat

Quick Full Body Workout: Burn, Sweat & Sculpt

Hi Everyone!

Today’s workout is quick, but effective. It will get your heart rate up, help you work up a sweat, and burn fat in just 15 minutes!

I planned on filming a new workout today, but I was absolutely exhausted so I took the day off. I will be filming a new workout tomorrow when I get home from work. On Sunday I will be running in the Pittsburgh Half Marathon so I want to be sure I am well rested for this weekend.

I am running on Sunday with Shep (running coach/guru) and our friend Nicole. It is Nicole’s first half marathon, and I am excited to run it with her, and help her hit her goal.

For those of you that can’t wait for the new workout this is a great option! You can also check out my BodyRock BootCamp: Week 5 Workout Schedule.

Have fun with today’s workout! See you later!

Melissa

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

Hands Free: Standing Lower Body Workout

Hi Everyone!

I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one!

This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge.

Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team.

Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home!

Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust.

Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter.
Melissa

Pre & Post Workout: Melissa & Nicole

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1. Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio