Better Booty Home Workout

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.

Full Body Sweat: 15 Minute HIIT

Hi Everyone!

This is a 15 Minute HIIT workout. 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.

Jesse and I have officially returned from Mexico. We were supposed to be home yesterday, but our plane had some mechanical issues and we ended up in Mexico for an extra day. I am completely exhausted so I am heading to bed.

I have to work tomorrow, so I will upload a new workout when I get home. I will also post about our trip. 🙂

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

Have fun!

Melissa

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

1. Sumo Squat Tap (right)
2. Sumo Squat Tap (left)
3. High Knees
4. Jump Kick (right)
5. Jump Kick (left)
6. High Knees
7. Mountain Climber Pushups
8. Table Top
9. High Knees
10. Russian Twist
11. Alternating Hip Thrust
12. High Knees
13. Hi-Low Table Kicks (right)
14. Hi-Low Table Kicks (left)
15. High Knees

Repeat 1-3X

***Jesse and I have been posting Sneak Peek Tutorial videos on Instagram***:
Sneak Peek Tutorial Alternating Hip Thrust:

Sneak Peek: Mountain Climber Push-ups

Iso-Plyo Workout: 15 Minute Interval Workout

Hi Everyone!

This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.

Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).

Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form.

I hope you all enjoy the workout! It can be repeated up to 3X and/or paired with 30 minutes cardio of choice.

There will be a brand new workout posted later tonight. 🙂
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.

Click the link to get your own Gymboss Interval Timer!

Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise.
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

Quick Full Body HIIT Workout

Hi Everyone!

I’m back with brand new workouts! I am so excited to finally feel better. My car accident was over a month ago, but I wanted to make sure my neck was 100% better before getting back to full workouts.

This is a quick, full body workout. 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.

This is a great workout for burning fat and sculpting lean muscle.

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

Facebook, Instagram or Twitter

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

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.

Diet Bet Challenge: Day 29: 15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

We are down to the last two workouts of the Diet Bet challenge! Today is Day 29. Hopefully you have seen changes in more than just your weight, and are feeling healthier, stronger, more endurance, and more fit overall.

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 30 minutes cardio of choice.

I hope you all enjoy tonight’s workout!

Melissa

Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

PS My sports bra is the Spider Back from Affitnity. I’m an Ambassador for Affitnity so you can get 15% off at checkout by using the code BenderFitness. 🙂

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

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

Diet Bet Challenge Day 3: Tighter Tummy Sculpt

Hi Everyone!

Day 3 of the DietBet Challenge is focused on sculpting a tighter tummy. A strong core is imperative to a healthy lifestyle. Your core impacts the biomechanics of your entire body.

One round of this workout takes 15 minutes. If you want to increase the intensity you can incorporate 30-45 second intervals of jump rope or high knees between each exercise.

You can also choose to pair this workout with 30 Minutes of Cardio of Choice for an added burn. If you are running keep it at a comfortable talking pace today.

Today is the first official day of the DietBet! It isn’t to late to register (over $11,000 in the pot, plus a chance to win gift cards to Total Nutrition and Affitnity (Don’t forget you can always get 15% off at Affitnity by using the code BenderFitness)! You can sign up for the challenge here: www.dietbet.com/BenderFitness

Enjoy the workout!

Melissa

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

Repeat 1-3X

1. 3 Part Abs
2. Temple Tap Abs
3. Crescent Plank (right)
4. Crescent Plank (left)
5. Heel Tap Abs
6. Angel Abs
7. Plank Crunch
8. Russian Twist
9. Elbow Tap Hip Lift (right)
10. Elbow Tap Hip Lift (left)
11. Boat Lift
12. Slow Mountain Climber
13. Leg Scissor
14. Tricep Leg Lift
15. Cheek to Cheek

*I paired this workout with 30 minutes of Cardio.

Plyo Cardio Fat Burning Workout (HIIT)

Hi Everyone!

This workout is intense, but fun! I am still on injured reserve, but I am happy to report that I am feeling much better! My neck starts to hurt if I stay in the same position for to long or spend to much time on the computer, but it isn’t as sore throughout the day.

Hopefully you are all putting in some good workouts for me (I envy you right now!)

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.

You can also find me on Facebook, Instagram, or Twitter.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

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

Cardio Workout Day!

Hi Everyone!

Yesterday I kept it simple and had a cardio day (If you’re not a runner check out the cardio HIIT workout below!) Jesse took our nephew to the movies, so I moved my Lower Body Workout day so we could stay consistent and get it filmed to share here. (That will be posted later tonight or early tomorrow morning before I head off to work.)

I should have taken my run outside to take advantage of the sunshine (it’s been a wacky summer, and it seems to be cool and rainy most of the time), but instead I hopped on the treadmill so I could finish the book I was reading and get my workout done at the same time.

I did a 3 mile run, followed by 2 miles of walking. It took about 24 minutes for the run, and 28 minutes for the walk (total workout time 52 minutes). I meant to do a 5 minute walk as my cool-down, but I got caught up in my book and stayed on longer.

The workout below is more intense than the run I did yesterday, but it’s a great cardio challenge. It’s a workout that I like to go back to periodically as a fitness check point. I like to keep track of my reps and then try to increase the number I get in during each 50 second interval. It’s fun and motivating to compete with yourself.

Enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

High Knees
Jump Kick Right
Jump Kick Left
3-way Double Mountain Climber
High Knees
Squat Jump
Mountain Climbers
Lunge Jumps
Lunge Kick (right)
Lunge Kick (left)
High Knees
Surfer
Burpee
Low Jacks
Pendulum

Repeat 1-3X

Full Body Shake Down: HIIT Workout

Hi Everyone!

Tonight’s workout was a great challenge (the video/breakdown is below!) This workout should get your heart rate up and burn fat, while also challenging you to build strength throughout your entire body.

One round takes 15 minutes, and I repeated it 3X, and followed it with a 15 minute run.

Total workout time tonight was 60 minutes. Day 1 of getting back on track with my workouts and blog posting is complete. I have been working out, but I want to start increasing the intensity again.

In non-fitness related news, the world lost a wonderful man tonight. Robin Williams made so many people laugh and smile. That ability is not something to be looked upon lightly. I LOVED him growing up.

Depression is a serious illness, and if you struggle with it, or know someone who struggles with it, please seek out help.

I will be keeping Robin Williams and his family in my prayers. I can’t even narrow down my favorite Robin William moments, so I posted a link to one of my favorites at the bottom of the page. Feel free to leave a comment sharing your favorite moment (or just comment on how you liked the workout!)

Melissa

PS You can also find me on Facebook, Instagram or Twitter.

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.

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

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.

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

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Hi Everyone!

Welcome to today’s workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. 🙂 I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine’s article on proper form for the kettlebell swing. You can find a great video tutorial here.

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion.

I apologize for the inaccuracy. I will most certainly be working on my form with this exercise.

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today’s workout! It’s a really good/challenging routine. 🙂

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.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X

Round and Sculpted Butt Stability Ball Workout (15 Minutes)

Hi Everyone!

Today’s workout uses a stability ball, and it is focused on sculpting and shaping a firm and round butt. If you don’t have a stability ball most of these moves can be performed without a ball. The ball adds an extra dimension of balance, and muscle activation. It’s good to change your challenges during your workouts.

In the video I completed the Curtsy Lunge alternating sides, and repeated it 2X in a row. You can do it this way, or choose to repeat one side at a time.

I went through this workout 1X and followed it by a 6.7 mile run outside with Jesse. On Sunday’s I am starting to incorporate a longer run day to help progress my speed and build my blood volume. We kept the mileage at 6.7 because it was a very hilly course. We tried a new route today, and it was hillier than anticipated so we cut down the mileage a little bit to keep the effort the same.

Remember to train smart and listen to your body!

I hope you 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.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

15 Minute Stomach Sculpting Workout HIIT

Hi Everyone!

Tonight’s workout is focused on sculpting the midsection and burning fat. One round takes 15 minutes, and you can repeat it up to 3x. The routine incorporates movements to get your heart rate up and burn fat, with core strengthening moves. It works your midsection from every angle, which is key to having a tighter, more sculpted core.

Tonight I went through the workout 1X and paired it with two mile repeats on the treadmill. I did my first mile at a hard pace. It was mentally challenging. During runs my mind wants to give in and quit, even when my body is handling the workout. I like running at a comfortably challenging pace, but pushing beyond that is tough. That push (and struggling through it) is one of the best ways to improve your running speed, so I am going to keep incorporating faster running into my workout routine.

I completed my first mile in 6 minutes and 31 seconds. I took a quick rest and then I slowed down my second mile to 7 minutes and 28 seconds. The second mile felt so good, and like a comfortable pace compared to the first mile. It doesn’t matter what your paces are, incorporating speedier work (at your own pace) will help you get faster. You will be amazed at what you are able to accomplish, and how quickly your perception of your running paces will change.

I hope you enjoy today’s workout! See you tomorrow.
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.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. High Knees
2. V-Up
3. High Knees
4. Side Plank Leg Lift (right)
5. High Knees
6. Side Plank Leg Lift (left)
7. High Knees
8. Bicycle
9. High Knees
10. Crab March
11. High Knees
12. Frogger
13. High Knees
14. Rock the Boat
15. High Knees

Repeat 1-3X

Quick Full Body Workout: Burn, Sweat and Sculpt

Hi Everyone!

Today’s workout will work the entire body. One round takes 15 minutes, and it can be repeated up to 3X.

This workout utilizes movements that work your body from every angle. This helps create balance and strength in muscles that are often neglected in workouts. It also assists in keeping your body biomechanically sound so that it can work optimally.

I went through this workout 1X and paired it with a 5.6 mile run outside with Jesse. If I had done a shorter run (or no run) I would have increased my workout to 3 rounds.

As always, work to your own level! The more consistent you are the more efficiently your body will start to handle the workouts.

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.

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

15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

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. I was planning on repeating this 3X, but Jesse asked me to join him for a run. I switched up my plan and went through this 1X, paired with a 5.5 mile run outside.

This is a non-fitness related shout out, but one of my best friends (and former Swing Dancing partner! High School photo flashback alert!) developed a new app. He has been a huge support to me, and even designed the logo for my website. His app is a free investment game where you can win gift cards to different companies from sports wear to restaurants. You can check it out here: http://www.stock-up.biz If you have a moment and you like winning gift cards please check it out and support my friend. 🙂

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one.
Melissa

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

Arms and Back: Quick Home Workout

Hi Everyone!

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas.

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post.

I also got in a great run with Jesse. It was my first long run in a long time, and it felt great to hit the trails and go. I have promised Jesse that I will let him help train me to increase my speed in races. Instead of just running for fun and fitness I am going to focus on incorporating more of a running schedule into my routine.

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. Let’s see if I can improve that!

I hope you enjoy today’s workout!
Melissa

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

Lower Body Sculpt and Shape: Home Workout for Butt, Thighs and Legs

Hi Everyone!

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting.

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. I will be posting that video later today so check back. You can find the link here: Warrior Split Squat Challenge.

Don’t forget that the Sculpted Abs Challenge is still going on. You can do this workout on it’s own of pair it with one of the Ab Challenge workouts.

See you later with another new workout!
Melissa

PS You can check in with your progress during the challenge on Facebook, Instagram or Twitter.

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

Full Body Sweat: 15 Minute HIIT (body weight workout)

Hi Everyone!

The Sculpted Abs Challenge continues. 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. I would have loved to repeat it a third time, and pair it with a run, but I didn’t have enough time.

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

Have fun!

Melissa

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

Sneak Peek: Mountain Climber Push-ups

Hold Steady, Hard Body Workout: No Equipment (HIIT)

Hi Everyone!

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 followed it with a 4 mile easy paced run outside.

I apologize for how long it took me to get the workout breakdown posted. Jesse and I have been suffering from a terrible stomach virus for the last several days. My stomach was bothering me during some of the ab portions of this workout, but the illness didn’t really strike until later in the evening.

I have barely been able to move all week, let alone workout. I am still not up to any exercise today, but I am hoping that tomorrow I will be able to start easing back into my normal routine. In the meantime check the list of exercises here: Sculpted Abs Challenge to continue with the challenge. I will be re-joining as soon as I am able!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts!

Melissa

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

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

15 Minute Beach Body Breakdown Workout

Hi Everyone!

I hope you’re ready for a brand new workout! This is a full body workout. One round takes 15 minutes, and the routine can be repeated up to 3X. I went through this workout for time, but you can also choose to complete it for reps.

You can also pair this workout with the workout of the day from the 30 Day Sculpted Abs Workout Challenge.

I followed this workout with a 5.5 Mile run outside. This was our first day back from our long weekend in the Dominican Republic, and I was glad that it was sunny here!

At the bottom of this page I have posted two workout challenge moves that I posted from Punta Cana.

Have fun!

Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter!

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

1. Burpees
2. Rolling Ab Crunch
3. Lunge Jump
4. Burpees
5. Spiderman Plank
6. Goddess Squat/Side Kick
7. Burpees
8. Russian Kicks
9. Single Leg Warrior 3 Squats
10. Burpees
11. Rotating Side Plank with Leg Lift
12. Alternating Pistol Squats
13. Burpees
14. Leg/Hip Lift
15. In/Out Jumps

Complete as many Reps as possible in 5 minutes.

Complete 3 sets of 10-20 Reps.