15-Minute Workout: FULL BODY Burn, No Jumping

Hi Everyone!

Welcome to a new workout! This awesome, no equipment workout will only take 15-minutes per round. It’s all done on the mat, so there is no jumping and no up and down in this workout routine.

Body weight exercises are an incredibly effective way to get in shape at home. I’ve worked out at home, exclusively for over a decade now. I can personally attest to how impactful home workouts can be to your overall health and wellness. If you would like to go straight to the workout video, photo tutorial and workout breakdown, you will find them below.

cat interrupting a workout — Cutest interruption!

Creating a Routine

Having a schedule or routine for your workouts can be a huge help when it comes to developing consistency. My work schedule will be changing next week, so I will need to adjust my schedule and workout routine. For many people, changes in their schedule can be a huge hurdle to workout consistency. Planning and preparing for those changes can help smooth the transition.

It takes effort to keep your health and fitness habits on track, but it’s so worth it. Your health impacts every moment of your life. I don’t just want to live a long life, I want to live a long, happy and healthy life. While I can’t guarantee anything about the future, I can make an impact with my choices today.

New Edits/Video Format

I would love to hear your feedback on the new edits I tried in this video. Did you like the on screen timer and the “Up Next” video?

We’ve been wanting to update our videos and make them more helpful, and we finally upgraded our computer. It’s been fun learning some new editing skills. Mental exercise is just as important as physical exercise!

Hackers, Hackers, Hackers: (UPDATE: I got my FB page back!)

I’m still dealing with Meta and trying to get my Facebook business page back after it was stolen by hackers. The hackers haven’t been running ads today, which may be a sign that Meta is working behind the scenes, or may be because I reported every one of their ads as fraudulent. I was in contact with someone from Meta again today, and they gave me the same form response that I’ve already gotten twice. I remain hopeful that I will get my Facebook page back eventually, but we shall see. Remember, if you get messages or see ads for weight loss gummies, that’s from the hackers, not me. Weight loss gummies are not something that I would be promoting. Health and wellness requires effort and healthy decisions.

Meta assures me that they are working to get my page back under my control, but only time will tell. It’s already been a week, so we shall see how much longer this process takes.

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope you enjoy today’s workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
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The Workout:

Interval Timer is set for 15 Rounds of 10/50:

Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Beast to Heels
Plank Heel Press
Side V-Up: Right
Side V-Up: Left
Balanced Bicycle
Heel Tap Abs
Toe Tap Push-ups
Locust with Scapular Glide
Tricep Push-ups: Right
Tricep Push-ups: Left
Walk the Plank

Repeat 1-3X

15-Minute Stability Ball Workout

Hello Everyone,

Today’s Workout is a Stability Ball Workout. If you don’t have a stability ball, don’t worry, the exercises can be modified to be done with bodyweight as well. One round of the workout will take 15-Minutes, and the exercises are focused on sculpting a strong, round butt. It’s a great and effective lower body workout for the legs, calves, thighs and glutes. Additionally, you will activate your core muscles during this routine.

I also shared my newest no equipment workout video below along with a link to the workout breakdown. The new workout was posted yesterday. If you haven’t tried it yet, I definitely recommend giving it a go. It’s another 15-Minute Routine, and can easily be paired with today’s workout.

Staying Active

This weekend, before my Facebook Business Page was hacked and everything went sideways (more on that in a minute) my husband and I had a fun and active day. We started by watching our son play soccer in the morning, went to lunch with family, met my sister at the driving range and finished by buying new plants for our hillside and doing some gardening.

Remember, there are a lot of ways to stay active and healthy. Some days I don’t get in an official workout, but I stay busy and physically active. I also take easier rest days as well, so don’t feel like you always have to be on the go. Rest is part of the process of building your health.

I did enjoy going to the driving range. I’m new to golfing, but Jesse and my sister are going to take me to a Par 3 course soon. I’m not even very good at mini golf (Jesse says I go She Hulk on the ball), but it will be fun to try something new.

Woman standing at the driving range with golf club over her shoulder

Two women standing at the driving range holding bags of golf clubs over their shoulders

Facebook Business Account Hacking Update

It is Day 3 of my Facebook Business Page Hacking Saga. Sadly, I still do not have access to my page. I have a call scheduled with Meta this morning so hopefully I get more answers and a clearer idea of resolution.

The hackers enabled over 20 ads to my Melissa Bender Fitness page yesterday. So if you were exposed to “weight loss gummy” ads that are supposedly backed by Trisha Yearwood, please know that is never something I would post or sponsor. I have no idea how much business spending these people enabled, because I have no access to the page, but hopefully I get better answers today. At my last check this morning, the 20 ads they had enabled were down to 1, so I do believe Meta is actively working to get those down and get me back control of my page.

I do have two factor authentication enabled on my page, as well as strict friend request settings, but they were somehow able to access my personal page and steal admin of the Melissa Bender Fitness page and transfer it to themselves. They also posted horrific content to my personal page in an attempt to get me fully kicked off of Facebook to make it harder for me to regain control of my page.

Because my business account is monetized the hackers most likely have every bit of my information from my home address, social security number, banking information and more. So if you have an account, be sure that your birthday and photo ID name match the information on your account (it helps Facebook verify who you are) and that you do everything you can to keep your account secure. If you have a personal account you likely haven’t shared as much of your information, but you can still be at risk.

Hopefully I get more answers today, and I am able to get my Facebook business page back. It’s my biggest platform and it really helps me reach more people and keep BenderFitness going. Continue to say prayers or send positive vibes for our family. I’m very concerned about identify theft at this point, on top of everything else.

I hope you enjoy today’s workout (and the workout from yesterday if you haven’t tried that yet!) Both are below. Have a great day!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

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

Yesterday’s Workout: New Total Body HIIT

Find the Workout Breakdown and Photo Tutorial Here

15-Minute HIIT: Total Body Burn: Core & More, No Equipment Exercises

Hello Everyone,

Welcome to today’s workout. This workout will only take 15-minutes per round, but it’s a great challenge. You can do this workout completely low impact, or amp up the intensity by adding plyometrics to a few of the exercises. There are a lot of fun new moves in this workout. Let me know if you have a favorite!

You will find the full length workout video below, as well as a photo tutorial for each exercise. We are using unique body weight exercises that you probably don’t see every day. They are fun and challenging, and will also help promote mind/body connection.

As I mention in the video, my Facebook Business page has been hacked. Someone broke into my account, removed me as the administrator of my page and effectively stole the entire page. I’m working with Facebook to get my access restored. You will be able to find the workout of the day here, and linked on my Instagram page.

This has been very devastating for me to deal with, as Facebook is my largest platform with about 520,000 followers and the most interaction of all of my sites/social media. If I’m not able to get back access to the page it will be very detrimental to us and the future of this website. But, I refuse to go down without a fight. So I filmed a new workout and I’m continuing to push forward.

It’s been a bit of a roller coaster emotionally. I’ve been fluctuating between complete determination not to let this stop me, and fear that without that platform I won’t be able to continue doing this.

Squat tutorial for stronger legs and glutes

Only time will tell what the end result of this situation is. I will keep you all updated on the journey to getting back the page I worked so hard to build. In the meantime, I hope that you will all join me here so we can keep working out together.

I do hope that you enjoy today’s workout, get in a great sweat, and that you do something that makes you smile today. The world needs a little more joy, and I hope that you are able to create some for yourself.

We are sending you much love and appreciation for your support from our household to yours. Remember: You are strong and you are capable of handling difficult things, no matter what form those things come in.

See you soon with more new workouts,

Melissa

Amazon Storefront: https://www.amazon.com/shop/benderfitness?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfbenderfitness_Q9W7S9QCY7QDN3AVNXFY

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Interval Timer Set for 15 Rounds of 10/50

Squats
Slow Mountain Climbers
Pilates Scissor Abs
Kneeling Bicycle: RIght
Kneeling Bicycle: Left
Speed Skater
Rotating Pushups
Locust with Cactus Arms
Butterfly Glute Bridge
Alternating Heel Slide Abs
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Lateral Bear Crawl
90/90 with Leg Lift
Hip to Ankle Tap Crunch

Repeat up to 3X

Standing Workout: Cardio + Core + Thighs (No Hands Exercises)

Hello Everyone!

Welcome to a fantastic 15-Minute Workout. This routine will only take 15-Minutes, but you will get in a fantastic burn, work up a sweat and do some targeted strengthening for your core and thighs.

You can go through this workout once, or repeat it two to three times if you have more time to workout. I did one round and felt amazing when I was finished.

Recently, one of my students had a wrist injury, but still needed some workouts. That motivated me to write a couple of new standing workout routines, that include exercises that don’t put any pressure on the hands or wrists. There is always a way to modify workouts and keep your body moving. I have worked out with 100-year old people in wheelchairs, and had patients who were able to do advanced balance exercises with a Bosu Ball while in their 90s. The most important thing is to keep moving, and to value your health, because it will impact your life on a daily basis.

I am feeling so great, being back to a consistent exercise routine. My schedule this week:

Sunday: 5K Run on Treadmill
Monday: I taught Advanced Yoga + 20-Minute Standing Workout
Tuesday: Filmed this Standing Workout
Wednesday: Advanced Yoga + 30-Minutes (2 Rounds) of a new Standing Workout that I haven’t filmed yet.

Today is Thursday, and I will be taking the day off, because I have a crazy to do list. I love starting the week strong, because often the end of the week gets so busy that I have less time to get in workouts. It’s important to take an honest look at your routine and figure out what works the best for you.

I finally got a new pair of running shoes. I absolutely love the Brooks Glycerin. You can find them here: https://amzn.to/417WKpa. They are the most comfortable and durable running shoe that I have tried.

As always, have fun and let me know how this workout was for you! If you have a preference regarding music in my workout videos let me know in the comments.

Melissa

*This post includes an affiliate link. The link doesn’t change the price for you, but does help keep BenderFitness sustainable and free. I will never recommend a product I don’t believe in.

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set Interval Timer for 15 Rounds of 10/50

Jumping Jacks
Standing Kick & Twist: Right
Standing Kick & Twist: Left
Pendulum Hop: Right
Pendulum Hop: Left
Lunge Twist to Knee: Right
Lunge Twist to Knee: Left
The Twist/Hop
Side Squat and Reach: Alternating Sides
Ankle Tap Jumping Jacks: Alternating
Butt Kick
Warrior 3 Tap: Right
Warrior 3 Tap: Left
Plié Pulse Hop 1st to 2nd
Speed Skater

Optional: Complete up to 3 Rounds

15-Minute Full Body Workout: Move & Groove to a Strong and Healthy New Year

Hi Everyone!

Welcome to a brand new workout and a brand new year. I’m excited for the year ahead and it felt wonderful to start off strong by filming a new workout. The full length workout video and photo tutorial are below.

Fresh Starts

It’s that time of year when people are thinking about new beginnings and fresh starts. When I look back on the last year it was kind of a blur. I don’t want to feel the same way about this year. So I am setting some intentions to improve my health (and the health of my family) and energy level.

I’m starting out by focusing on the first three months of the year. I want to be consistent and intentional with my movement and make health choices that improve my energy. I started today by making nutrition and movement a priority. Both of those areas have been challenging for me over the past year. As the lyrics to Long December say, “There’s reason to believe, maybe this year will be better than the last.”

Here’s the thing, you can’t just hope that things get better. You need to take an active role in making it so. Yes, things will happen that are outside of your control, but you still have power in your own life to create change. Maybe that’s 15-minutes of exercise, or 5-minutes of breathing, meditation or prayer. Little things have a big impact over time. Sometimes when things get difficult or we are very tired, focusing on the little things instead of the big picture can make things more manageable.

So take all of the motivation you have at this moment in time and use it! Let it carry you as far as it goes. But when the day comes when you wake up and don’t have that motivation don’t let it derail you. Remember that you have the power to choose, and pick a small step that will keep taking you forward toward health, happiness, or whatever else you are pursuing right now.

I would love to hear about your intentions for the year. Share them in the comments below.

Melissa

The Workout:

*During the workout video I say we are done after Angle Abs and start marching in place, but I was wrong (Sorry!) the workout finishes with Superman Pushups.*

Mobility Ankle Tap
Supergirl Pushups
Leg/Hip Lift
Burpee
Chair Cactus
Alternating Leg Circles
Sit Thru
Rotating Plank
Leg Scissor
Switch
Beast Walk
Tik Tok/ Windshield Wiper Abs
Spiderman Jump (or normal squat jump)
Angel Abs
Superman Pushups

Repeat up to 3X

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Full Body Workout: NO Equipment Home Exercise Routine with Full Length Video

Hello Everyone!

Are you ready for a fantastic workout that doesn’t require any equipment? I hope you said YES! because I am excited to share my workout with you. This is a fun and challenging full body routine. We are going to use some unique exercise moves and compound movements to activate the entire body.

You will find the full length workout video below, along with the photo tutorial for each exercise. Remember, you can modify any movement as needed. I demonstrate some modifications in the workout video. Challenge yourself while listening to your body. It’s important to find the balance between the two so that you are improving yourself instead of pushing to the point of injury.

Focus on getting in maximum repetitions while maintaining good form for each exercise. I paired one round of this workout with a walk on the treadmill. I kept the walk simple: 4.0 Speed, 2% Incline, 35 Minutes. Nothing crazy, but a little bit of extra movement to cap off the day.

If you love workouts like this, but want something a little bit longer check out my 40-Minute Total Body Workout: https://www.benderfitness.com/2021/11/full-body-workout-arms-legs-core-and-glutes-40-minute-exercise-routine.html

I love to keep my workouts interesting and fun. I hope you enjoy the new moves. Let me know if you had a favorite, or an exercise that you found most challenging! If you share you workouts to social media be sure to tag me in your posts so I can root for you and share some encouragement. It makes me so happy to see people hitting goals and feeling stronger and healthier.

Have fun! I will see you soon with a new workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 15 rounds of 10/50 (or just follow along with me!)

Plank to Beast March
Stir the Cauldron
Beast Elbow Tap
Side Plank March (Right)
Side Plank March (Left)
Lateral Hop and Leg Lift (Alternating)
Lunge Hip Tap to Jump (Alternating)
Frogger Pushup
X-Jump or Jumping Jacks
Single Leg Rainbow Taps (Right)
Single Leg Rainbow Taps (Left)
Side Plank Reach (Right)
Side Plank Reach (Left)
Rainbow Reach Crunch
Plank Oblique Step Kicks

Repeat up to 3X

Abs Galore: Total Core Workout – No Equipment, Low Impact, Apartment Friendly Exercise routine

Hello Everyone!

Welcome to today’s workout. Today we have a fantastic core workout on the agenda! Even though this workout routine is focused on working the core from every angle, I utilized plenty of compound exercises so there is still a full body benefit to this workout.

I felt amazing when I finished this routine. I used some new movements that kept things interesting and enjoyable.

Challenge yourself to get in maximum repetitions during each interval, with good form. If you need to stop, that’s fine, but get right back into the routine as soon as you are able. You can also modify as needed. Learning to listen to your body and recognizing when to push harder, and when to rest a little more is like a super power. You are capable of so much, but it requires the right balance of training hard and resting well.

As always, you will find the full length workout video below, along with the workout breakdown.

Reverse crunch: mobility and strength exercise for the core, shoulders and hips

So what are the benefits of strong abs? Better posture, less back pain, improved balance, stability during other functional movements and exercises. A strong core is foundational to most of your balance and movement patterns.

Life Update

Things are finally starting to settle back down in our household (fingers crossed!) Now that everyone is healthy again I am re-focusing on filming new workouts.

We have also continued with our martial arts training, which has me very motivated to improve my flexibility and mobility. Martial arts requires different movement patterns and areas of flexibility. So you can look forward to some new mobility based exercise routines to show up on my blog.

Practicing karate, side kick with punching bag — Practicing martial arts

I’m not feeling as strong and healthy as I usually do, but I know that it’s just a matter of putting in consistent work. I’ve had so many irons in the fire, for so long that I got a bit burned out and needed a season of rest. But now I’ve gotten to the point where all that rest just made me more tired and it’s time to get moving again.

I know a lot of people are struggling right now, so if you are one of them: we’ve got this. Let’s get moving together.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Hip Tap Leg Raise: Right
Hip Tap Leg Raise: Left
Down Dog Toe Tap to Side Plank: Right
Down Dog Toe Tap to Side Plank: Left
Double Heel Tap/Knees to Chest
Beast Heel Tap
Temple Tap Abs
Side Plank Bicycle: Right
Side Plank Bicycle: Left
Heel Tap Abs
Alternating Reverse Plank Crunch
Crab Heel Press: Right
Crab Heel Press: Left
Cat Cow
Up/Down Dog

Go through once or repeat up to 3X

15-Minute Low Impact Full Body Workout: On the Mat – Hotel and Apartment Friendly Exercise Routine

Hello Everyone!

Welcome to a new workout! I filmed this workout live on Facebook a couple of days ago. This is an amazing full body workout with some of the best equipment free, low impact exercise moves. We start out this routine focused on the core, then move to lower body, and finish with arms/shoulders and back.

It’s short, but very effective. You can do this on its own once through, repeat it, or pair it with another workout or some cardio. Make it workout for whatever time you have.

Make exercise a part of your normal habits and schedule. The best workout is one that you can realistically get in on a consistent basis.

Working out at home with my baby and cat

I’m striving to stay consistent with sharing new workouts, which is something I’ve been struggling with lately. Parenting young kids and working makes things pretty crazy at times. I’m glad that my kids and cats enjoy being around me so much. Even when they make working out a bit wild.

Now that I am getting back on track with consistent workouts, I’m also ready to start turning my attention back to nutrition. Less convenience food and more home cooked meals will be great for the entire family. We always have a home cooked dinner, but my other meals and snacks have included more processed or prepared foods than we normally have.

It takes some dedication and planning to get in healthy meals and workouts. Pre-kids I could always do a late night workout or fit in my exercise when it was convenient. Meal prep and cooking extra food for leftovers was simple. Now it takes a lot more intention and effort. It’s worth it though. I’m already noticing improvements in my energy level and motivation. When I move more, I have more energy and want to do more. It’s an all around win: Healthy habits beget more healthy habits.

I hope you enjoy today’s workout and the new workout I posted earlier this week. Let me know if you enjoyed it and if you had a favorite (or most challenging!) exercise from this routine. I added some fun new moves that I hope you enjoy.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Reverse Crunch Hook
Plank Twist Step (alternating)
Supine Heel Tap Reach: Right
Supine Heel Tap Reach: Left
Super Swim
Leg Series: Right
Leg Series: Left
Quadruped Side Circles: Right
Quadruped Side Circles: Left
Quadruped Heel Press: Right
Quadruped Heel Press: Left
Down Dog Press
Tricep Pushups: Right
Tricep Pushups: Left
Plank Cross Tap Reach: Alternating Sides

Repeat up to 3X

Low Impact: Lower Body Workout with Minimal Equipment

Hello Everyone,

Welcome to today’s Low Impact Lower Body Workout. This routine uses a chair or a bench, but requires no other equipment. One round will only take 15-minutes. You can repeat it up to three times if you have more time in your schedule today, or pair it with another workout. As always, you will find the workout video below.

Nutrition: Balancing Health and Fun

We had a busy weekend celebrating my son’s birthday, which included lots of birthday treats and snacks. I’m looking forward to getting in some more nutritious meals this week. I notice that I feel much better when I am eating a good variety of vegetables. I have gotten in plenty of steps and gone for some lovely family walks, but we were so busy that I haven’t gotten in a more formal/organized workout since Friday (four days ago).

So today, it’s back into my normal routine for exercise and getting in more nutrient dense foods.

Even though we had plenty of snacks at the party, I always make sure to include a salad or other nutritious option as well.

I’m not a fan of serious dietary restrictions or eliminating food groups, or even snacks. I just seek balance and try to eat mostly healthy foods. I feel more energized, and less bloated/inflamed when I do so.

Taking Time to Experience Joy and Appreciate Beauty

There is a playground behind my house. It’s old, with equipment that you no longer see at most playgrounds: the merry-go-round that spins super fast, swings, tall monkey bars and a giant metal slide. My children absolutely love it. And around the 4th of July you can see a beautiful fireworks display behind the trees.

As I watched the fireworks, and listened to my children’s exclamations of joy I took some time to savor the moment. The trees outlined by the setting sun. The crescent moon crowning the night sky above the fireworks. The feeling of gently swaying on a playground swing, watching as my husband spun our children on the merry-go-round and seeing their glow-sticks swirling while fireflies danced through the darkness. It was a perfectly joyful moment, and I wanted to imprint it into my memory forever.

So remember my friends, in addition to the workouts and goals, the beast mode moments and healthy meals, there is so much beauty in the quiet moments in between. Try to find a moment today to appreciate those time. When we recognize these moments our joy grows.

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

15-Minute Total Body HIIT: Body Weight Interval Workout

Hi Everyone!

This is a fun and fast total body workout routine. This workout uses some of the best body weight exercises to maximize your workout in a short period of time. The workout video and exercise breakdown are below.

I filmed this workout 9-years ago as part of my prep for an NPC Naturals fitness competition in the Bikini division. It’s fun to look back on this time period, and very motivating. At that time I was very strong, healthy and fast. I recently came across one of my workout notebooks from that time, and I was blown away by how quick my running times were. I found my times from an 800-meter (half mile) repeat workout for a total of 3-miles. If you can read my handwriting below you can see the workout breakdown.

Right now I’m at a different place in life (parenting two young children and never seeming to get enough sleep.) While I wouldn’t trade a moment of my time with my family, I’m also tired of feeling sluggish and sleepy all the time. Which means I need to make some changes. This old notebook and video served as a great motivation and reminder to myself of two things.

I know what I am capable of and how to do it.
Short workouts are super effective, especially when you make sure you are working at a good level of intensity. Even though my life is crazy busy right now, refocusing on short but super efficient workouts will help me get back on track.

Here’s the thing, I’m not in bad shape as far as my level of fitness goes. I might not be as fast, but I can go outside and run a few miles without stopping. I’m not uncomfortable in my own skin or with what I see in the mirror. I’ve stayed generally active with my workouts and martial arts. But lately I’ve struggled with my consistency, with making time for myself for exercise and filming and with my overall energy level. For the past two days I was completely derailed by the most horrible menstrual cramps I’ve ever had in my life and my stomach has not been happy with the nutrition choices I’ve been making.

I know that I can feel better, healthier and more energized than I do at this moment in time. And luckily, I know exactly what to do about it. I’ve been sharing that journey here for the past ten years. I just have to recommit to giving myself some small blocks of time to work on my health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought about it. I also want to know about your goals. What holds you back and what small steps can you take to move forward?

Don’t forget, I’ve been posting some new workout tutorials on Pinterest, and I’m *starting* to learn TikTok. I’m so late to the game on this one, but I only have so much time in my day. But be sure to check those out too!

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

This workout can be repeated up to 3X.

Abs, Thighs & Glutes: On the Mat- Low Impact, No Equipment Home Workout

Hello Everyone,

Welcome to today’s workout. This workout routine is primarily focused on the core, but also incorporates some amazing moves that will activate the muscles of your glutes, inner and outer thighs, and hamstrings.

I love multi-functional, compound exercises that maximize a workout. I went through today’s workout twice. It was a great burn and challenge. You can repeat it up to three times.

I included some exercises to really focus on strengthening the core from the inside out. In the Hip Tilt to Leg Press exercise focus on using the deep core muscles to pull the hip bones toward the low ribs. It’s a small movement, but it is powerfully effective for activating those deep core muscles. If the leg extension is too intense during this movement you can repeat the hip tilt for the full 50-seconds. There is always a way to modify a movement.

Modifications, shaking muscles, sweating, getting out of breath…none of those are bad things. Often people get embarrassed and start shaming/berating themselves over those moments in a workout. You are showing up, challenging yourself and teaching your mind and body how competent you are at doing difficult things. Working hard and having the ability to challenge yourself and move outside of your comfort zone is something you should be proud of.

How to Measure Fitness Progress

Measuring progress in a fitness program can be very motivating or very demoralizing. Deciding how you want to measure your progress requires taking a good look at what motivates you, and what thoughts or habits eventually become a hurdle to your progress.

For example, a weight loss goal might be motivating when you see the scale move and demoralizing when the number plateaus or moves upward.

As a trainer, I feel most successful when the people I train measure their progress based on what they have gained, instead of what they have lost.

For example, it’s powerful to hear someone say that they no longer have daily back pain, or they now have the energy to participate in physical activities that they weren’t able to participate in before. When someone changes a goal from focusing on number of inches lost to number of push-ups completed in a minute I internally do a little happy dance. The mental shift that happens when you focus on what your body is capable of vs what you want to change about your body is powerful. I don’t care what the number on the scale is, what your BMI is, how many reps you can do, you are worth loving as you are right now.

What are you capable of right now? If you find yourself in a cycle of self berating, take a moment to answer that question. Then follow it up with: what do you want to be able to do? This is where goal making can be a powerful tool. I want to be able to run a 5K any time I want. I want to have the energy to play with my kids. I want my body to be pain free and strong well into old age. Whatever your goals are they should be meaningful to you. My goals are part of the reason that I train consistently. They are lifelong goals that help me to prioritize physical health because it impacts my ability to participate in everything else in my life.

While weight loss can be part of making healthy changes for some people, it’s more important to look at the whole picture. What functional changes are happening as a result of the healthy decisions you are making?

So, what are your goals? I would love to hear them in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Knee Drop Plank
Hip Tilt to Leg Press
Superman
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Angel Abs
Beast Reach/Rib Hug
Side Scissor: Right
Side Scissor: Left
Crab Crunch: Right
Crab Crunch: Left
Kneeling Hip Lift: Right
Kneeling Hip Lift: Left
Knee to Elbow Hydrant: Right
Knee to Elbow Hydrant: Left

15-Minute Full Body Workout with No Equipment

Hello Everyone!

Welcome to a fantastic total body workout, that requires no exercise equipment. This full body routine will work all of your muscles. I hope you are ready to make a healthy decision and get in an amazing workout! You will find the workout video and photo tutorial below.

We have some fun new exercise moves in the routine today. If you have a favorite let me know in the comments below so I can be sure to bring it back for future workouts.

This workout can be done on it’s own, stacked with another workout or paired with a run. I finished the workout with a 3-mile run. In the video I said that I was going to top off this routine with a 1-mile run, but I felt fantastic once I got moving so I opted to keep running.

Goal Getting and Setting

Each week I like to set my goals on Sundays and check in with my progress on Wednesday. Over the weekend I review what I did and think about my goals for the week ahead. The mental check points can help me stay on track or get back on track if I’ve had a few off days. One of the goals that I set for myself this week was adding 3 Runs into my workout schedule. So far I have done 1/3.

A friend shared the quote pictured above: “Success doesn’t come from what you do occasionally. It comes from what you do consistently.”

This is probably the most important part of developing healthy habits. It’s not about perfection, or never missing a day. It’s about your overall consistency. It’s making the decision to show up again even if you’ve missed a week straight (or longer!) of working out and eating nutritious meals. Those things are small moments in the course of your life. You need to consistently and routinely make healthy decisions. Every small decision counts, and that creates big progress.

Be kind to yourself as you create these habits and KEEP COMING BACK.

Do you have a trick or tip that helps you stay consistent? Share it in the comments below!

I hope you enjoyed today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Workout Breakdown

High Knee Skip
Kneeling Reach: Right
Kneeling Reach: Left
Plank to Crab: Right
Plank to Crab: Left
Goddess Heel Lift
Single Leg Chair to Warrior III: Right
Single Leg Chair to Warrior III: Left
Cheek to Cheek Plank
Crunch to Single Leg Bridge: Right
Crunch to Single Leg Bridge: Left
Plank Crunch
Clam: Right
Clam: Left
Butterfly Bridge

Repeat for up to 3 Rounds

15-Minute: Full Body, No Equipment Interval Workout

Hello Everyone,

Welcome to today’s workout and the start of a brand new year. As I write this, it is the first day of 2022. I have no idea what the year ahead will bring, a fact that has been emphasized by the craziness of the last two years.

I found 2021 more challenging than I did 2020, however, there was also a lot of beauty and lessons that I learned over the last year. There is something about a brand new year that makes me feel reflective. I haven’t solidified any intentions for the year ahead, other than getting back to blogging and BenderFitness with more consistency. My life and work over the last year really put my training and blogging on the back burner. Sharing here is so important to me though, and I missed it deeply.

Some of the lessons that I am carrying over into the New Year:

If you do everything without accepting any help you will wear yourself out physically and mentally. You don’t have to carry every load without rest if you have a support system who is willing and eager to help. (Some people don’t have a support system at all and that is an entirely different story).
Pay attention to those who reach out to you when you are in need. Sometimes those who make the effort will surprise you, and those who don’t will shock you. There is a lesson in both.
Do something or learn something for no reason other than that it brings you joy.
Show and tell the people you love how you feel.

There are a lot of things that I want and need to focus on this year when it comes to achievements and checking things off of my To Do list. I feel like I need to get my mental energy in the right place to be successful with these endeavors. My physical and mental energy are very linked, so I am going to start by focusing on daily movement and getting back into a routine. My baby is in a phase where she wants to be touching me 100% of the time so getting in movement often takes conscious effort and intention on my part. She gets her own yoga mat and often becomes an active participant in my workouts.

Today’s Workout

Today’s exercise routine requires no equipment, and is a great Total Body Workout. You will find the full length video breakdown below (a quick, stretching cool down is included in the video). You will also see the photo tutorial. I included some directions for low impact alternatives during the video, but if you have questions don’t hesitate to ask in the comments below.

I did one round of this workout and followed it with a 1-mile run on the treadmill. Running is something that I love, but haven’t had enough time to participate in consistently. I plan to add some short 1-mile runs into my routines to get back into the running habit and re-build some speed.

So Tell Me…

Are you setting goals for yourself to start the new year? I would love to hear them! I find it useful to make a list of habits that I am leaving behind, as well as things I would like to add into my life for the new year. When I finish my list I will be sure to share it.

Have a wonderful day, and I hope you enjoy this workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Post Workout and Run. Sweaty, Frazzled and Happy!

15 Minute Total Body Interval Workout- No Equipment exercises you can do anywhere.

1. Jumping Jacks

2. Open Hip Heel Press: Right

3. Open Hip Heel Press: Left

4. Burpee Front Kick

5. Lunge Jump

6. Reverse Plank Leg Lift

7. Elbow Tap Side Plank: Right

8. Elbow Tap Side Plank: Left

9. Leg Circle Abs: Right

10. Leg Circle Abs: Left

11. Half Sit Thru: Right

12. Half Sit Thru: Left

13. Pendulum Hops

14. Crab Toe Touch: Right

15. Crab Toe Touch: Left

Repeat or Cool Down

*Always consult a doctor before starting a new exercise program.

Full Body HIIT with Dumbbells

Hi Everyone!

I think you are going to LOVE today’s workout! This will definitely be going on my favorites list.

For today’s routine grab some dumbbells. If you don’t have them you can use something from around the house to add resistance or complete the exercises with bodyweight. You will get in a great workout with or without the weights.

Adding resistance can be a great tool for gaining strength and leveling up your fitness while breaking through plateaus. So don’t be afraid to add some weight. For most of the exercises I used a 15 lb dumbbell. On the last exercise I used 12 lb dumbbells.

Meals

Let’s talk about meals. For the last month and a half I haven’t been making the healthiest food choices. I’ve been having lots of treats and more processed foods than I normally have. I never follow a strict diet, so that’s not a big deal, but I definitely feel better when I eat more fresh fruits and vegetables.

So I’m focusing on making better meal choices, and cooking larger portions so that I have healthy leftovers on hand.

Last night I made a huge batch of chicken and vegetable soup in the crockpot. It was loaded with broccoli, kale, spinach, bamboo shoots, and tomatoes. The night before we had salmon tacos.

I think having a healthy relationship with food is just as important as having nourishing meals. Food shouldn’t give you feelings of intense guilt if you’re eating less healthfully. However, you should also recognize when you need to make a shift to eating more nutritious meals.

I don’t usually use recipes when I cook, but I will try to make note of more meals so I can share additional recipes here.

I hope you all enjoy today’s workout! Let me know what you think!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Set your interval timer for 15 rounds of 10/50.

Squat and Curl
Side Hop
Lunge Press: Right
Lunge Press: Left
Around the World Chest Press
Mountain Weight Drag
Tricep Drop Row
Long Forward Hop with Short Hop Back
Frogger Squat Pulse
Boat Single Leg PRess
Shuffle Lunge
Bent Over Row: Right
Bent Over Row: Left
Side Lunge Jump Squat
Squat Squeeze and Press

Total Body, Quick HIIT Workout: Cardio Burn and Body Sculpt

Hi Everyone!

Welcome to today’s workout. You don’t need any equipment for this effective, home exercise routine. Have some water handy for some post exercise hydration and a little bit of space and you’re good to go.

As you can see in the video below, I am transitioning into a new workout space. My normal filming space is on the main floor of our house, which can make filming workouts more challenging now. With Covid-19 and working in nursing homes, we don’t have babysitters or anyone to come over and help with the kids while we film workouts. The result has been that we filmed much fewer workouts in the year 2020.

I have to say we filmed some great ones despite the challenges! The Body Sculpt Challenge Series is one of my all time favorites. Check it out here if you haven’t tried it yet. The workouts are a bit longer at 40-minutes per round: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program.

We actually haven’t finished remodeling my new studio. The ceiling, lighting and painting is only halfway done. I also need to figure out better video lighting options and sound system/microphone that is HIIT compatible to improve the video and sound quality. If you work in video production and have an affordable recommendation, please let me know in the comments below.

This year I am breaking through the things that have been holding me back. I hope you’re doing the same. After spending so much of the past year out of sync with myself, it feels good to be taking the power back in my life.

I’m looking forward to gaining strength and endurance. In these crazy times, I am sure to need both.

I hope you enjoy today’s workout. We have some fun movement variations and unique exercises in this routine. Let me know if you have a favorite!

Wishing you well,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Interval Timer Set for 15 Rounds of 10/50

Criss Cross Squat
Shuffle Lunge Tap
Sit Thru Tap (Alternating)
Diamond Core Squeeze
Burpee
Low Jack
Criss Cross Plank Rotation
Mountain Supergirl
Lunge to Hop: Right
Lunge to Hop: Left
Boat Hip and Ankle Tap
Plank Crunch
Pendulum to Hop: Right
Pendulum to Hop: Left
Cheek to Cheek Plank

Repeat up to 3X.

*I did one round paired with a two mile run.

Reset #13: Total Body, Low Impact – Apartment Friendly Workout

Hi Everyone,

Welcome to today’s workout! I think you’re going to have a lot of fun with this one. Jesse is going to bring everyone through today’s workout, and he really makes the workouts fun.

Don’t be afraid to laugh along with him, even though it makes core exercises a lot harder. I hope that he makes you smile at least one time during today’s workout.

We have some fun movements in today’s video. If you aren’t sure about the moves you can do a quick scroll through the video before you get started.

This workout is low impact, and on the mat so you won’t be getting up and down. It’s a great one to book mark if you travel and spend a lot of time in hotels, or if you live in an apartment and need a quiet workout option. The Down Dog Hop can be substituted for a Down Dog Leg Lift if you need a quieter option. It’s the same move, without the hop.

Behind the Scenes in the Bender Household

I have a fun recipe from Rose coming later this week. Next week we will be back to featuring her recipes on Meatless Monday’s.

I hope you’ve been enjoying the new workouts and meal ideas. See you soon with more!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Set Interval Timer for 15 Rounds of 10/50:

Mountain Climbers
Locust Squeeze
Side Plank Reach: Right
Side Plank Reach: Left
Rock the Boat
Clam Hip Tap: Right
Clam Hip Tap: Left
Down Dog Hop: Right
Down Dog Hop: Left
Leg Series Hip Press: Right
Leg Series Hip Press: Left
Butterfly Reach (Dead Bug)
Extended Hydrant: Right
Extended Hydrant: Left

Repeat up to 3X

Reset #10 & #11: Core Workout and Lower Body Sculpt

Hi Everyone!

Welcome to Reset Workout #10 and #11. Workout #10 is focused on the Core, and Workout #11 will strengthen your Lower Body. Both workout videos and breakdowns are below.

These are both throwback workouts. I had a ton of work to catch up on this weekend, so I wasn’t able to film anything new yet. There will be new workouts for this week, but I won’t be able to film until tomorrow. I am struggling with the need to find more waking hours, while also getting enough sleep. I’m sure that’s a struggle that is familiar to many.

The Excuses and How to Get Past Them:

So here are all of the excuses: When I wake up earlier, one or both kids wakes up earlier. The room that I film workouts in is on the same floor as the bedrooms in our house, so when the kids are in bed I can’t film. Tonight I teach two kinesiology classes, so the evening isn’t an option. Bottom line, I’m still going to make it happen. I just need to take a hard look at my schedule and figure out the most realistic and consistent filming schedule and stick to it.

This is something we should all do to have a successful and consistent workout routine. It isn’t enough to have good intentions. We need to look at our schedule, write ourselves into our planner (your health is worth it) and get it done.

I’m a caretaker. I love caring for my family. I love helping my therapy patients heal, and my college students thrive. Those things help me have purpose. The trick is, when you show love by caring for others it can be easy to forget to save time and show love for yourself.

Exercise is not just physical for me. It improves my energy, my stress management and my overall disposition in life. I am a better partner, parent, and human when I exercise. So right now I am adding myself to my list of priorities. When I do that it helps me to function better in all of my other life roles.

If you are like me, and have been struggling with time management to fit in all of your obligations take a good hard look at your schedule. Figure out how much time you have to get in your workouts, identify which days are best, and treat it like any other appointment that you make happen. Start with 15-Minutes per day. That’s pretty easy to fit in. If the workout I post for the day is longer, pick one of my 15-Minute routines.

https://www.benderfitness.com/category/15-minute

I appreciate everyone’s patience and kindness as I figure this out. My goal is to get back to filming three new workouts per week on a consistent basis.

Maverick’s Challenge:

I have been doing yoga and/or fun exercise with Maverick each day. Kids health is so important, and with the pandemic we aren’t doing all of the trips and activities we normally do. In a normal year we have season passes to the Science Center, Zoo and Kennywood (our local amusement park). We visit the Children’s Museum, and he normally goes to preschool and has play dates with friends.

None of that is happening right now, so I make sure he is active by having fun exercise sessions or dance parties with him. We do walks and hikes, and we do either Cosmic Yoga or Coach Josh workouts on Amazon Prime. He loves it, and when I do it with him it keeps him interested, because he loves spending time with me.

Yesterday, he got into this extended plank (pictured above) after finishing our yoga session. It’s a challenging pose. So our bonus challenge: hold an extended plank, keeping the core strong. Aim for 30-60 seconds. If that’s too long, build up to it. See how long you can hold it today, and try it 2-3X per week until you can hold it for a longer period of time.

I hope that you enjoy today’s workout, and that you are able to find something useful in my advice. Let me know how you’re feeling with the workouts, and I will see you soon with a new exercise routine.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout #10:

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

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

Workout #11

Set your timer for 15 Rounds of 10/50.
Grab Dumbbells and a Chair or something sturdy you can place your foot up on.

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

Reset Workout #7 and #8

Hi Everyone!

Welcome to Reset Workouts #7 and #8.

These are our two throwback workouts for the week. We had two brand new workouts to start the week, and we will be finishing with another new workout.

Workout #7 is a Dumbbell Interval Sculpt, so grab some weights and get in an awesome workout. Workout #8 is focused on plyometrics movements. These are great for building power, strength and speed, while working on your cardiovascular endurance at the same time. You will find both workout videos below.

Meditations:

Today’s recommended meditation is about motivation. Many of you know that I often say the key to creating a healthy lifestyle isn’t motivation, it’s determination. However, it’s certainly easier when we have motivation to back us up. This is a quick, guided 15-minute meditation.

I really enjoyed the ideas shared in this meditation, and I hope you do too.

Insight Timer: https://insig.ht/nhVMQqJgBab

Recipes:

I have more new recipes headed your way. If you need more ideas be sure to check out: https://www.benderfitness.com/category/recipes

We are building a great recipe list, and I hope you are enjoying the new meal ideas. Let me know how you are doing with the challenge thus far.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout #7: Dumbbell Interval Workout:

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on)
1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

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

Workout #8: PLYO HIIT

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

Reset Workout #6: Strong Core Sculpt Workout

Hi Everyone!

Welcome to Reset Workout #6. Today we are focused on strengthening our core. Each round of today’s workout will take 15-Minutes. You can go through this once, or pair with with some cardio.

Since having my daughter, it’s been a process rebuilding my core strength. It’s definitely been slower than it was after my first pregnancy. I have to be more aware of keeping my core muscles engaged and maintaining good posture. I don’t get too caught up in the numbers on the scale or how tight and toned my core is, because my main focus is health. My muscles are strong and getting stronger with each workout.

Remember, that at it’s root exercise helps you to live a healthier life. Every time you show up and get in your workout that’s what you are building toward. Strong and healthy will make you feel good inside and out.

Whatever your goals are I encourage you to pay attention to the way exercise makes you feel. Find three things today that you appreciate about your body. It can be anything, but if there is an area that you are constantly critiquing about yourself I encourage you to find something positive about that area.

We all tell ourselves stories about who we are and what we think about ourselves, and sometimes it’s important to change the narrative. We have the power to be kind and positive to ourselves. Use your power today, and then share that kindness forward.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Knee to Chest: Right
Knee to Cheat: Left
Toe Tap
Reverse Crunch
Double Knee Side V: Right
Double Knee Side V: Left
Reverse Heel Press
Locust Stretch
Angel Abs
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Balanced Bicycle
Crunch and Sweep: Right
Crunch and Sweep: Left
Plank Leg Lift

Repeat 1-3X

Reset #5: Lower Body Sculpt & Burn Workout – No Equipment HIIT

Hi Everyone!

This is Reset Workout #5. I hope you’re ready for a quick, but challenging HIIT workout.

I filmed this workout live on Instagram, and really enjoyed the format. It was nice to get in a live workout with those who were able to join me.

Lately it’s been really challenging to make time to film, but doing a live took out a lot of the prep and editing time. My daughter is 7-months, crawling everywhere, and when she isn’t crawling she wants to be in my arms. So saving time, is a bit of a lifesaver right now.

We also saw my father and brother this weekend. Due to COVID, we haven’t seen anyone so this was my brother’s first time meeting my daughter. All that said, I am a bit behind on filming, but I am planning on catching up this week.

If you scroll down below the 15-Minute No Equipment HIIT workout I posted for today, you will see an older 15-Minute Core & Cardio Workout video. That’s for anyone who can’t wait for the new Reset Workout #6 to be posted. Of course, if you’re feeling feisty today you can always choose to do both workouts.

Don’t forget, it’s #MeatlessMonday. That means Rose Bruno Bailey has a new recipe to share with us. This week it’s healthy, vegan pancakes. Cue the drooling!

Vegan Banana Pancakes Recipe #RosesRecipes

Have fun with the workout, check out the recipe, and let me know what you think!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

High Knees
Warrior III Pulse with Knee: Right
Warrior III Pulse with Knee: Left
Squat Jump
Extended Hydrant: Right
Extended Hydrant: Left
Plié Jump
Mini Squat to Open Hip: Right
Mini Squat to Open Hip: Left
Lunge Jump
Balanced Half Moon Pulse: Right
Balanced Half Moon Pulse: Left
Side to Side Hop
Pendulum Chair Squat: Right
Pendulum Chair Squat: Left

Repeat up to 3X

Reset Workout #6:

Set your timer for 10 Rounds of 40/50.
*For a Lower Impact Workout Option you can choose to March in Place instead of High Knees. Select the Movement that is best for you. *

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X