This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness.
I repeated this workout 2X last night. It can be repeated 1-3X. You can also pair it with up to 30 minutes of cardio of choice.
We are filming some fun new workouts in San Francisco. I am working on getting them uploaded! You are going to see more workouts with Rose & Nicole. You can check in on Rose’s progress at: My Change for a Ten. We are working on the exercise and nutrition components of her fitness program.
I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!
Today’s workout will 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.
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.
Are you ready to sculpt a strong, round booty? It’s workout time!
Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.
A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.
The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.
Click the link to get your own Gymboss Interval Timer! This workout can be performed as a HIIT 15 round 10/50 workout. I completed this workout for Reps. Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Lunge Kick Switch 2. Warrior Deadlift (right) 3. Warrior Deadlift (left) 4. Pretzel (right) 5. Pretzel (left) 6. Side Squat Lift (right) 7. Side Squat Lift (left) 8. Kneeling Side Kick (right) 9. Kneeling Side Kick (left) 10. Down Dog Hop (right) 11. Down Dog Hop (left) 12. Plie Jump 13. Prone Leg Lift (right) 14. Prone Leg Lift (left) 15. Goddess Heel Lift
Hi Everyone! Today’s workout is for 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.
It is finally starting to get warmer outside again. I have been seriously slacking on running….by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine. Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain. If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone’s body responds different so I am always interested in researching new ideas. Have fun with today’s workout! Melissa
One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challenge your body and muscles in different ways.
I repeated this workout 2X and paired it with a 4 mile easy paced run outside.
Jesse and I were at the Arnold Classic all weekend so we weren’t able to film any new workouts, but we are getting back to filming tonight! So check back and we will be ready to go with some brand new routines!
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts! Melissa
I have a throw back workout for you today! This workout is intense, but fun!
This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.
Jesse and I are at the Arnold Sports Festival this weekend. I am going to try and get some new workouts posted, but the internet connection isn’t the best, so they may not be up until we get home.
If you’re at the Arnold stop by the Nutrition Snob Booth #859 and say hello!
Hi Everyone! Tonight’s workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles.
You can do this workout on it’s own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day. Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too!
Hi Everyone! Today’s workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle. All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don’t have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge. I hope you all enjoy today’s workout!
I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 10/50. 1. Squat 2. Squatting Calf Raise 3. Pretzel (right) 4. Pretzel (left) 5. Forward Fold Leg Raise (right) 6. Forward Fold Leg Raise (left) 7. Split Squat to Warrior (right) 8. Split Squat to Warrior (left) 9. Butt Lift Squat 10. Hydrant Extension (right) 11. Hydrant Extension (left) 12. Leg Series (right) 13. Leg Series (left) 14. Sit to Stand (right) 15. Sit to Stand (left) Repeat 1-4X Optional: Add 30 Minutes Cardio of Choice
Squat
Squatting Calf Raise: Part 1
Squatting Calf Raise: Part 2
Pretzel Lift
Forward Fold Leg Raise
Split Squat to Warrior: Part 1
Split Squat to Warrior: Part 2
Butt Lift Squat: Part 1
Butt Lift Squat: Part 2 (focus on keeping the back flat)
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.
I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 10/50.
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 woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. I hope you have a great day, and enjoy the workout! Melissa
Hi Everyone! This is workout #29 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes. I hope you all enjoy tonight’s workout! See you tomorrow with a new one. Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness My Sports bra is from www.affitnity.com. You can get 15% off any purchase with the code BenderFitness at checkout.
I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes.
If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run.
I have been feeling tired for the last few days so I only completed one round of this workout.
Have fun!
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
–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50. 1. Pushups 2. Warrior 3 Squat (right) 3. Warrior 3 Squat (left) 4. Supergirl Pushups 5. Heel Lift Squat 6. Side Lunge Stretch & Tap (right) 7. Side Lunge Stretch & Tap (left) 8. Alternating Single Leg Pushups 9. X-Plank Tap (right) 10. X-Plank Tap (left) -Cardio Repeat 1-2X with cardio. 3-4 times without cardio.
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
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 round of the workout (and that doesn’t include the after burn!)
If you have been following my 30 Day Instagram Challenge all of the moves in this workout will be familiar to you.
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.
Hi Everyone! Today is Day 12 of my HIIT the New Year Hard Workout Challenge. Today is a full body workout. I incorporated some new move variations. I hope you like them! Remember, if you are feeling very sore/worn out during the challenge you can take an active rest day and do some gentle walking or yoga. I did this workout in intervals, but you can also do it for reps (Beginners: 10, Intermediate: 15, Advanced: 20). Remember to challenge yourself. Through challenge we change, progress, and grow stronger. Today’s Fit Fashion: My outfit is from www.affitnity.com. You can get 15% off all purchases with the code BenderFitness at checkout. I hope you have fun with this workout! Melissa
Hi Everyone, Today is Day 7 of my HIIT the New Year Hard Workout Challenge. Today’s workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace. This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance. I paired today’s workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace): 600 Meters 600 Meters 400 Meters Total: 1 Mile .5 Mile Brisk Walking Cool Down. I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today. You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here. Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness
Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.
Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.
I went through this workout once, and paired it with a 4.25 mile run outside. We are having unseasonably warm weather, so I took advantage of it and ran in the sunshine.
You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month. My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $16,300 now, and everyone who hits their weight loss goal splits the pot. I hope you enjoy today’s workout! Melissa PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂 PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.
Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50. 1. Dumbbell Rotational Lunge (right) 2. Dumbbell Rotational Lunge (left) 3. Curtsy Lunge Kick (right) 4. Curtsy Lunge Kick (left) 5. Tricep Extension 6. Bent Over Row 7. Dumbbell Skier Swing 8. Warrior Deadlift (right) 9. Warrior Deadlift (left) 10. Side Kick Press (right) 11. Side Kick Press (left) 12. Chair Twist 13. Tricep Drop 14. Single Leg Tap (right) 15. Single Leg Tap (left)
Hi Everyone! Today’s workout is focused on shaping & sculpting the Lower Body. This routine also incorporates some great core strengthening moves. A strong lower body gives you the strength and power for a variety of movements, and helps maintain your pelvic alignment. When you utilize a balanced workout program you improve your body’s biomechanics, which helps improve your overall strength, health and fitness. You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month. I apologize for the video quality of today’s workout. Jesse was in a wedding, and he was busy with wedding obligations all day. I used my computer to self-film the workout. My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $15,700 now, and everyone who hits their weight loss goal splits the pot. Have fun with the workout! Melissa PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂 PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.
1. Leg Series (right) 2. Leg Series (left) 3. Side Plank Leg Lift (right) 4. Side Plank Leg Lift (left) 5. Hip Thrust (right) 6. Hip Thrust (left) 7. Side Plank Thigh Squeeze (right) 8. Side Plank Thigh Squeeze (left) 9. Seated Leg Lift (right) 10. Seated Leg Lift (left) 11. Heel Press Pushup (right) 12. Heel Press Pushup (left) 13. Heel Lift Squat 14. Forward Fold Lift (right) 15. Forward Fold Lift (left) Repeat 1-3X. *Optional: Pair with 15-30 Minutes of Cardio of Choice.*
Today is a core/cardio day. The workout video is below.
My plan was to go through this workout 1-2X and pair it with 30 minutes of cardio. I actually missed the cardio portion. It was an exhausting day at work, and I procrastinated my workout when I got home. I ran out of time, but I am happy I still got in the core workout.
During the holiday’s it can be tough, but I try to be consistent with my workouts. Recently I have been having a lot of food allergy symptoms, so it is forcing me to re-focus on my diet. It is tricky during the holiday season, because I am eating more food prepared by others. When I cook at home, I can control what I am putting into my meals.
I hope that you all enjoy the workout!
Melissa
PS: Workout Top and Pants are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The shoes are Brooks Glycerin. PPS: January is a weight loss challenge (www.dietbet.com/BenderFitness), and in February I will be posting a Lean Muscle Building Challenge.
Today’s workout will 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.Â
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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.Â
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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.Â
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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.Â
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I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.Â
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It has been a crazy week of work (third week in a row with overtime). Eating and making healthy food choices is harder for me when I am tired. My body looks for outside energy sources and craves higher calorie food options. Overall I was feeling “blah” and bloated going into this workout, but after doing it I felt so much better. Sometimes, when you least feel like working out is when your body most needs it.Â
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I will be posting an Overnight Oats recipe for a quick breakfast or snack option, so be sure to check back. I am also getting everything together for a strong start to the New Year. That means a brand new challenge, plus some other exciting events! 🙂Â
I hope you’re ready to sweat! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.
In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.
For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.
I hope you enjoy today’s workout! Check back because I will be sharing a brand new workout. 🙂
PPS My sports bra is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope Repeat 1-4X
