Welcome to Workout #2 of my Reset Workout Challenge.
Today’s workout is only 15-Minutes, but you are going to feel the burn! My core muscles maxed out on the last exercise. I hope you enjoy the challenge of this workout as much as I did.
You can do one round, or amp it up and get in three rounds. Just make sure you get in at least one! One of our goals during this challenge is to get ourselves moving consistently again.
Modify as needed, but don’t be afraid to challenge yourself. Learning to push through the difficult moments helps us grow stronger physically and mentally.
My baby crawled into the photos. ♥️
If you haven’t tried Reset Workout #1 yet, you can find it here:
Don’t forget to get in your meditation for the day. I will post the meditation link on Instagram. I will be recording some meditation videos as well, for anyone who was unable to download the Insight Timer app.
Have fun! Let me know if you’re in for the challenge and what your goals are. I look forward to seeing your check-ins and comments.
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: 15 Rounds of 10/50
Tricep Push-up: Right
Tricep Push-up: Left
Burpees
Walk the Plank
Sumo Puhshups
Lunge Hop: Right
Lunge Hop: Left
Kneeling Hip Drop: Right
Kneeling Hip Drop: Left
Plié Hop
Eagle Crunch: Right
Eagle Crunch: Left
Side V Hold: Right
Side V Hold: Left
Angel Ab Pulse
Repeat 1-3X
Tricep Push-ups Burpee: Part 1Burpee: Part 2Burpee: Part 3Walk the Plank: Part 1Walk the Plank: Part 2Sumo Push-up: Part 1Sumo Push-up: Part 2Lunge HopKneeling Hip Tap: Part 1Kneeling Hip Tap: Part 2Plié Hop: Part 1Plié Hop: Part 2Eagle CrunchEagle Crunch: Part 2Side V HoldAngel Ab Pulse: Part 1Angel Ab Pulse: Part 2
Welcome to Workout #1 in my Fall Reset Workout Challenge. You will find the workout video and photo tutorial below.
Over the last few weeks my energy and motivation have waned. I felt myself growing more tired and struggled to get in my workouts. I haven’t been feeling my best physically, mentally or emotionally. So I decided that it’s time for a change.
This workout challenge is going to incorporate exercise, meditation and meal ideas. I recommend downloading the Insight Timer app. It’s a free meditation app with a large variety of meditations.
Today’s workout requires no equipment. For this workout program we are going to focus on short workouts. One of the keys to a successful exercise reset is to start with something that is easy to fit into your life. One round of today’s workout will take 15-minutes. You will be able to make time for a 15-minute workout. Of course, you have the option of repeating the workout for a longer, more intense exercise session.
During this challenge I want to you pay attention to the way exercise, nutrition and meditation makes you feel. You can use a journal, or make notes on your phone or calendar. Jot down what you did and note the impact it has on your mood and energy.
Our goal during this challenge is to achieve a mind, body and energy reset so that we feel better in all aspects of our lives.
Meal Ideas:
We have two soup recipes to start the week off right and keep us warm this fall season. Both recipes will provide meals for a few days, and are easy to freeze.
The first recipe is courtesy of Rose Bruno Bailey. She will be sharing Vegan recipes with us once per week for #MeatlessMonday
You can find her Split Pea Soup and Bruschetta Recipe here:
Have fun! Let me know if you’re in for the challenge and what your goals are. I look forward to seeing your check-ins and comments.
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: 15 Rounds of 10/50
High Knees
Jumping Jacks
Fan Kick Lunge: Right
Fan Kick Lunge: Left
In/Out Squat with Pulse
Burpee Cross Kick
Pendulum Hop: Right
Pendulum Hop: Left
Warrior III Hop: Right
Warrior III Hop: Left
Mountain Climbers
Side Plank Heel Reach: Right
Side Plank Heel Reach: Left
Boat V: Right
Boat V: Left
You can complete up to three rounds of this workout.
High KneesLunge to Fan Kick: Part 1Lunge to Fan Kick: Part 2Lunge to Fan Kick: Part 3In/Out Squat PulseIn/Out Squat Pulse Part 2Burpee Cross Kick: Part 1Pendulum Hop: Part 1Pendulum Hop: Part 2Pendulum Hop: Part 3Warrior III Hop: Part 1Warrior III Hop: Part 2Warrior III Hop: Part 3Mountain ClimbersSide Plank Ankle Tap: Part 1Side Plank Ankle Tap: Part 2Boat V: Part 1Boat V: Part 2Boat V: Part 3
This workout is focused on the Lower Body. We are building strength, power, endurance, and the ability to complete explosive movements.
This interval workout combines weighted exercises to build strength and shape in the muscles of the lower body, with a powerful plyometric section to increase endurance, athleticism, and your body’s ability to perform powerful movement patterns.
Focus on form during each exercise, but challenge yourself to get in maximum repetitions. You are going to get in a fantastic burn, by pushing yourself outside of your comfort zone. Don’t be afraid to sweat, breath heavy, and push hard. You are training yourself to be physically and mentally stronger and to have more endurance.
Strength and Power Workout Burn: 1-Round.
If you prefer to complete this workout for Repetitions:
Sometimes, with weighted exercises I enjoy doing one round for time, and one round for reps. Both techniques are effective, and challenge your body in different ways.
Post-Workout Sweat
If you hear baby cooing, or a rocking sound in the background of this video, it’s because my baby was asleep in her swing. She woke up while I was filming, and calmly let me finish my workout.
I can’t believe she is 4-months old already! I want both of my kids to grow up knowing that exercise is a normal, healthy part of life.
Post-workout smiles.
I hope you 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.
Interval Timer Set: 15 Rounds of 10/50 Equipment (Optional): Dumbbells
1. Squat 2. Curtsy Lunge: Right 3. Curtsy Lunge: Left 4. Warrior Deadlift: Right 5. Warrior Deadlift: Left 6. Jump Squat 7. Lunge to Knee Hop: Right 8. Lunge to Knee Hop: Left 9. Criss Cross Tuck 10. In/Out Squat Hop 11. Romanian Deadlift 12. Single Leg Squat: Right 13. Single Leg Squat: Left 14. Plié Sqaut 15. Calf Raise
Welcome to today’s workout! Great job showing up, and making the choice to get your exercise in today.
Today’s workout is a fantastic Total Body routine. This exercise program will help you build strength, while getting in a great cardiovascular/endurance building challenge.
Don’t be afraid to work up a great sweat, and let yourself work hard and breath heavy. The intensity of this workout is part of what makes it so effective.
I incorporated a couple of new exercise moves, along with some standard favorites. Let me know what you think of the new moves. I especially enjoyed the Oblique Lower Leg Tap. If that move still feels crazy to you, you can build up to it by holding your Side Plank.
Side Plank: This exercise can also be completed on the forearm to decrease pressure through the wrist/carpal tunnel.
Dont’ be afraid to modify exercises as you build strength. As long as it is challenging you, it’s changing you to be stronger, fitter, and to have more endurance.
For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness
*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.
BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.
We hope you enjoy today’s workout routine. It’s a quick workout, but it’s very effective. My thighs were exhausted at the end of this workout!
Have fun, and let me know what you thought of the workout! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.
Enjoy!
❤️ 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.
Welcome to today’s workout! Are you ready to Sculpt, Strengthen and get in a great Cardio Burn? I hope you said Yes! because that’s what we have on the agenda today.
This routine is broken into three sections. First, we are going to focus on strengthening our core from all angles. Then we move into some resistance training so grab a dumbbell (or do the exercises with body weight only if that’s your preference.) Finally, we finish up with a great cardio burn.
If you are up for it, you can repeat this workout up to three times. Be sure to push yourself for maximum repetitions. If you need a break, that’s fine! Just get right back into the exercise as soon as you are able too.
I really enjoyed this workout. I felt the burn throughout it, and even maxed out on a few exercises. Remember, it’s totally fine to sweat, get out of breath, and feel like you are working hard. That challenge is what makes you stronger physically and mentally. Physically, your body will gain strength and endurance. Mentally, you learn that you can sustain effort and intensity, even when you are pushing yourself to complete something difficult.
Continuing to focus on incorporating more vegetables into my meals. Chicken & Vegetable Soup.
This week, I am getting back to filming new workouts. I will continue to incorporate the new routines into next week’s workout schedule. I am working my way back up to a great filming schedule so that we can continue to share new workouts with you here.
I hope you enjoy this week’s workouts! 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Mountain Climbers
Reverse Plank Leg Lift
Temple Tap Abs
Side Plank Hip Lift – Right
Side Plank Hip Lift – Left
Warrior Deadlift – Right
Warrior Deadlift – Left
Squat and Press
Plie Lift – Right
Plie Lift – Left
Burpee
Donkey Kick
Lunge Jump
Pop Up
High Knees
Complete this routine 1-3X
Mountain Climbers
Reverse Plank Leg Lift: Part 1
Reverse Plank Leg Lift: Part 2
Temple Tap Abs: Part 1
Temple Tap Abs: Part 2
Temple Tap Abs: Part 3
Side Plank Hip Lift: Part 1 Modification: Hold Side Plank
It feels like it has been a very long time since I last typed that simple greeting. Life has been super busy, and it has felt like I have been spending more time making plans, than making those plans into reality.
Pittsburgh has been consumed with a never-ending winter, which started early and seems to be sticking around. Today, there is finally sunshine, and it makes me feel hopeful that this is a turning point. It is fitting because as the sun warms the world I find myself more energized and ready to re-engage in this venture which I first started many years ago. What venture is that? Continuing to share my workouts, health and fitness tips.
I always struggle with motivation in the winter. I often feel like sunshine fuels me, energizing my body and mind. Usually, I overcome my lack of motivation with grit and determination. This year it was more difficult. Having a toddler means that my schedule isn’t always my own. Finding a balance, which includes my own self-care has been more difficult than I anticipated. Even though I have always reveled in my own independence, I find that my difficulty in asking for help makes it difficult for me to make time for the things I need to do (including filming new workouts).
Jesse and I also have opposite workout schedules right now. I work most Saturday’s and teach Kinesiology courses in the evenings, and he works a standard Monday-Friday work week. Last week was the last full week of the semester, and this week we have finals. That means it will be much easier for Jesse and me to plan, and get back on a filming schedule.
The warm weather makes things easier, not just because my mood and energy improve. Functionally, it is easier to have Jesse take our son outside while I film a workout, or have a relative bring him to the park to play. This summer (once the kids are out of school), my sister in law is going to watch Maverick two afternoons per week so I can film and blog.
I thought that I would have my new workout program going already, but it is still coming. It hasn’t been canceled, just delayed.
This is my reminder to myself, and to anyone else who is struggling to find balance in their life right now, that sometimes it is difficult. Sometimes we need to regroup and reset. Remember, making healthy choices should be a lifestyle. Even when things seem to keep getting in the way of your plans, you can re-commit and get back on track. Cheers to getting back on track together….and new workouts….LOTs of new workouts!
Have fun with today’s workout!
❤ Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitnes
10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 1. High Knees 2. Froggers 3. Mountain Climbers 4. Pendulum Squats 5. Chair to Lunge (right) 6. Chair to Lunge (left) 7. High Knees 8. Froggers 9. Mountain Climbers 10. Temple Tap Abs 11. Hip Lift Tap 12. Snow Angel 13. High Knees 14. Froggers 15. Mountain Climbers
Today’s workout is a quick HIIT for your entire body. Plenty of cardio and fat burning exercises in this routine. Be sure to push for maximum repetitions, without sacrificing form, to get in the most benefit.
One of my favorite things about HIIT, is that it is adjustable for every level. Each person can push for their personal best, and maximum reps. If you are breathing hard and sweating, that’s a great sign that you are pushing yourself. With exercise, we learn how to listen to our bodies, and how to push ourselves through plateaus. We break plateau’s by continuing to try the things we find most difficult.
This routine is designed to be challenging, and burn fat, while maintaining your lean muscle mass. Don’t be afraid to sweat. Don’t be embarrassed if you are out of breath. I am right there with you. Remember, challenges make us stronger. Challenge yourself to get in that extra rep, even when it gets hard.
Weekly Goals: I posted my weekly goal on Instagram. This week my goal is to get in three workouts, and two runs. Having a plan helps me stay on track. I am working my way back up to a more consistent workout routine. So far my week has looked like this:
Sunday: 3.65 Mile Run
Monday: 60 Minutes Yoga, 20 Burpees, 20 Jump Squats, 3 60-second High Knees
Tuesday: Yard Work (I raked leaves for hours, and my hands and shoulders are sore!)
Up and Coming:
Wednesday: I have this workout on the agenda (1 round) and a new LIIT workout (that you will be seeing in the not to distant future)
Thursday: Run + Core
Friday: 60 Minutes Yoga
Saturday: TBD based on how I feel. I picked up a shift, so I consider this a flex day, where a workout will be a bonus if I can make it happen.
Let me know what your workout week has been like so far. Do you set goals on a weekly basis?
Much love,
Melissa
PS You can follow me on Instagram: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Max Reps 50 seconds, 10 seconds rest between exercises
1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees
Are you ready for a great fat burning, and core sculpting workout? Today’s workout is quick, only 15-minutes per round, but it’s a great routine to work your abs.
Workout Update: I am teaching a class tonight, so I will be doing 45-minutes of interval style exercise, and 15-minutes of stretching/cool down. Yesterday we had a gorgeously warm day, so I took my son to the zoo. When we got home, we went for a family run. We did 4.5 miles, and Jesse pushed Maverick in the stroller.
The Weather: It’s amazing how much of an impact the weather has on my energy and motivation. When it is sunny outside I can’t wait to get moving and be active. When it’s cold, gray and dreary I have to force myself to exercise and get out of the house. It’s a struggle mentally, and physically, but when I do start moving I feel better as a whole.
I have always struggled with motivation during the winter, but this year has been particularly cold, and snowy. The cold season started earlier, and has felt interminable. I really needed yesterday’s sunshine. It helped me to feel energized and rejuvenated. It reminded me that Spring is coming. Perhaps I just need light therapy, or to move to a more temperate climate.
Do you feel like the weather impacts your motivation and energy?
I say this often (because it’s true!): Results don’t come from motivation. Results come from determination and consistency. Determination and Consistency will always result in greater success toward your goals than motivation. Everyone (even fitness trainers, and professional body builders) has days when they don’t feel like working out. The people who consistently show up for their workouts (even when they just don’t feel like it) are the people who see the most results.
So let’s all be determined, and consistent. Let’s remember that motivation is the bonus element that makes it easier to work toward our goals, but it shouldn’t be the determining factor in if you workout or not.
I hope you enjoy today’s core workout and motivation pep talk!
Much love,
Melissa
PS You can follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
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
I hope you are ready for today’s workout. With today’s workout series we are focusing on strengthening our abs. This routine will work your midsection from every direction, to give you a stronger, healthier core.
Since having my son I find that I struggle with a lot of core exercises that used to be easy for me. I need to rebuild my strength and endurance, but I have really struggled with consistency. I had plans to start the new year strong with brand new workouts, but then the flu struck. That was quite the setback.
So here I am again, not quite starting from scratch, but re-developing my routine. I taught a new workout to my group fitness class tonight. It felt so good to be doing something I love.
I also took some time before class to get in a bonus cardio burn. I alternated doing 10 Burpees with 100 High Knees, about 5 times, and it had me feeling great for class. Plus, I enjoyed the cardio challenge.
Remember, you don’t need any equipment to get in an awesome workout. If you are up to it, you can repeat this workout up to 3X. You can add my bonus cardio burn if you’re feeling extra feisty. It’s important to push yourself, but it’s equally important to listen to your body. You will progress your strength and fitness level, by learning when to push, and when to rest.
I am planning to start filming workouts for a new workout series this weekend. I’m super excited to share my new program with you.
Have fun with today’s workout routine!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts I am on instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Single Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)
Are you ready to get in an awesome workout? This is a quick exercise routine. If you follow along with the video it will only take you 15-minutes to get through the workout. If you are up to repeating it, and want a longer workout you can give it a go.
If you don’t have a stability ball don’t worry. There are always modifications. The elevated leg series can be done on the floor or with your foot propped up on a chair or bench. The ball pull can be changed to a frogger. No equipment? No worries.
This week I am focusing on cultivating gratitude. Every day I take some time and thing about everything I am grateful for. It’s a simple exercise, but one that I believe really helps to increase joy in every day life.
It’s important to exercise your body, but it is equally important to exercise the mind. To me, health isn’t just the absence of sickness. Health is physical, mental, emotional, and spiritual wellness. What are you grateful for today? It can be anything.
New Workouts: With the holiday this week we are having trouble finding a baby sitter for filming. As soon as I am able to I will be posting brand new workouts. In the mean time I hope you are enjoying the throwback workouts.
When you are finished with your workout, let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts I am on instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 1. High Knees 2. Elevated Leg Series (right) 3. Elevated Leg Series (left) 4. Dive Bombers 5. Angel Abs 6. Heel Tap Squats 7. Pendulum Squats 8. Walking Push Ups 9. Russian Kicks 10. Lunge Jump Kicks 11. Rolling Elbow Tap Plank 12. Heel Tap Abs 13. Burpee 14. Heel Tap Plank 15. Ball Pull or Frogger
Repeat 1-3X to increase the challenge/intensity.
*Select the number of rounds that is best for you. Listen to your body and progress accordingly.
Welcome to today’s Total Body Workout Routine. I’m so glad that you are joining me for today’s workout. For those of you who are here partaking in the #BFFitFall Challenge: Good Job! You are really sticking with it! Let me know how you are feeling, and if the workout challenge is helping you to stay motivated and on track.
This routine doesn’t require any equipment. You just need some space and some motivation. This one does include plyometric moves, so you can modify if you require a lower impact workout option.
I want to take a moment to say, thank you all so much for the support you have given me and my family. You have helped to motivate me to continue posting new workouts and doing what I love. I have been feeling rejuvenated by this challenge. Setting my own weekly workout goal (and new filming goal) has really helped me to stay on track.
I recently shared an essay I wrote about some of the difficulties of re-defining myself and my life roles after having a baby. I feel kind of silly and vulnerable sharing it here, but when I mentioned it in a recent Instagram post several people expressed an interest in reading it. You can find it here: The Lost Art of Being Me (More than a Mother). I often find writing cathartic, and putting words to feelings helps me to sort things out in my mind.
I want to share so much more with you here. Of course that means more workouts, but also more about healthy living. I still have a long list of topics based on your comments on Instagram and Facebook. I haven’t forgotten your requests. I am still getting back into the groove of my new filming schedule, and once that is established I am going to start writing, and maybe doing some videos on some of the topics. Leave me a comment and let me know if you prefer reading articles or watching videos of me discussing different topics.
I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.
Use the hashtags #BenderFitnessand #BFFitFall on social media when you do your check in posts.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! Today’s workout is focused on the Lower Body. Grab two dumbbells (or something around the house to add some resistance to your workout), and get ready to sweat.
Today’s Workout: This routine is created to maximize engagement in the muscles that make up your backside. We will complete exercises that work our tush from every angle. I combined static, dynamic, body weight, weighted and single leg isolation exercises in this workout. This combination will activate, recruit your muscles, and challenge your body to adjust to several different types of challenge throughout the program.
New Workouts: We filmed a brand new workout last night. You can check out my social media accounts for a sneak peek into a few of the exercises from the new workout. I’m creating a new workout challenge.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
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.
It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.
My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.
My little daredevil.
Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.
Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.
Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.
I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.
Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! I have two workout options for you today. The first is a 15-Minute Sculpted Body Home Workout. I completed/filmed this workout for reps, and it utilizes dumbbells.
The second workout option is a timed exercise video. I used a stability ball, and dumbbell during this workout, but you can modify all of the exercises to be done with body weight only. I do recommend using a weight if you have one, because it will improve the challenge of the workout.
You can choose one workout, and save the other for tomorrow. If you’re feeling feisty you can pair both workouts together. Make your workouts fit your needs and your lifestyle. That will help you be most consistent, and stick to your workout program.
The Importance of Rest: Be sure to incorporate rest days into your weekly workout schedule. Rest is when your muscles recover and grow stronger. During the workout you create small muscle tears. You actually gain strength during the repair process, which happens when you rest.
Sleep also helps improve your results, strength, and overall health. If you have trouble sleeping, incorporating a pre-bedtime meditation can help. I used to suffer from terrible insomnia when I was a young teenager. I got rid of my insomnia, and became a wonderful sleeper, by learning how to focus on my breathing as soon as I got into bed. These days I fall asleep as soon as my head touches the pillow.
I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.
Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Workout 1:
With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise
1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl
Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio
Workout 2:
Equipment: –Buy a Gymboss now. Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.
1. High Knees 2. Mountain Climber Core Lift 3. Wood Chopper (right) 4. Wood Chopper (left) 5. Prone Elbow Twist 6. Walk the Plank Step Outs 7. Ball Pull or Mountain Climber 8. High Knees 9. 3-Part Abs 10. Hip Drop Side Plank (right) 11. Hip Drop Side Plank (left) 12. Speed Skater (Side Lunge Reach) 13. Burpee 14. Dive Bomber/Up-Down Dog 15. High Knees Repeat 1-4X Optional: 30 Minutes of Cardio
Welcome to today’s workout routine. You don’t need any equipment to get in an awesome workout. Just make sure you have some space and get ready to push and make yourself stronger, healthier and more fit.
I posted a link to an alternate workout on my Instagram & Facebook pages. You can find that 21-Minute HIIT Workout here: 21-Minute HIIT Full Body Workout. It’s a favorite of mine, because it is fantastic for building lean muscle, boosting your metabolism and burning fat.
Walking with my baby boy.
How do you keep moving throughout the day? I had some errands to run today. Whenever I have things on my to-do list that are within walking distance (with safe paths for the stroller) we walk there. When I bring Maverick to our local playground it’s just under a mile away, so we walk there and back. Simply adding more activity into your day can help with your overall health and fitness. What small changes do you make in your routine that help with your fitness/health?
I will still be posting on my @BenderFitness account. The new account will include more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined to health and fitness.
Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.
1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees
Repeat 1-3X
(Description of exercises below)
Push-up Jacks:
Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.
Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.
Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.
High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.
Plank Tap:
Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.
Hip Thrust:
Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.
Lunge Jump:
Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.
Super Taps:
Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.
It’s workout time. Today I have a powerful workout combination for you. The first video is a 15-Minute Plyometric HIIT Fat Burn. The second video is a 10-Minute Total Core Workout. You will work your entire body with this combination, with a focus on strengthening and sculpting your mid-section.
Push yourself hard, focus on form, and you will get in an amazing Total Body Workout.
New Workouts: I am working on getting my newest workout videos uploaded and edited for you. Technical difficulties seem to be a way of life right now. I have used Apple products for years, but I am getting very disillusioned with the number of issues I have had with their equipment over the past year.
I am getting it all figured out, but it’s frustrating and time consuming. Right now I feel like I’m on a treadmill of accomplishment: no matter how hard I work I am running hard without getting anywhere. I feel so melodramatic for typing that, but the frustration is real my friends!
Despite that, I am determined to make it happen. I will find a way and prevail in the end. I am too stubborn to do otherwise.
Photo from my newest yoga flow….The video refuses to import to my computer.
New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
Have fun with today’s workout! I will get the new videos up ASAP when I am done fighting my phone, my computer, and possibly punching a pillow a few times. 😉 Perhaps I should make meditation and yoga a priority for the next few days….
See you soon! Remember, aim for a total workout time of 30-60 minutes. You can pair the videos, repeat one, or repeat both. Make the routine work for your needs. Tag me in your photos!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time again! I have a throwback workout for you today, but I am also filming a brand new workout (or two if I am up to it!) this evening.
If you haven’t tried my last new workout yet you can find it here: 16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn. It was a great full body workout and fat burn. I was wiped out after one round. It is definitely one I will be repeating. I am looking forward to seeing my strength progress again.
The Workout: This is a full body workout with an emphasis on working your core from every angle. The muscle fibers that make up your midsection require movement in all planes to maximize activation. In other words, this routine will work all of the muscles that make up your tummy, sides, and low back. A true core workout will exercise these muscles in all planes of movement to create strength and support.
I also included cardio based movements throughout this workout to maximize fat burning and elevate your heart rate. As always, focus on form and listen to your body. Go for maximum repetitions, but don’t sacrifice your body alignment.
New Workouts: We have more coming! Being back on a more consistent filming schedule has me feeling much better. I have missed bringing you new workouts. It has rejuvenated my desire to create new content to share here.
New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
Have fun with today’s workout!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Welcome to today’s workout combination. I have two workout videos, and the workout breakdowns, posted below.
The Workouts: The first workout is focused on the Lower Body. You can use dumbbells or a barbell for some added resistance. Don’t have equipment? Either grab something from around the house to add some weight, or do the exercises with body weight.
Don’t be afraid to modify the workout to suit the equipment you have at home. You don’t need to own a ton of expensive equipment to get in a great workout. In fact, 90% of my workouts are equipment free.
The second workout takes 15-minutes per round. It is a total body workout, with a focus on core and fat burning. Doing both routines together is going to give you a really efficient, full body workout. You will build lean muscle, boost your metabolism, and burn fat.
Shuttle to and from a 5K this weekend.
Filming New Workouts: Jesse and I have arranged babysitters twice this week so we can film new workouts. Between filming, writing, taking care of my son, working PRN in Occupational Therapy, and life in general I have really been struggling to get stuff done. We are working as a team to create a consistent schedule for my blogging, filming and writing.
We will be filming new workouts on Wednesday and Friday this week. You can expect to start seeing new workouts back in the rotation for next week.
Running/Race Update: Jesse and I ran in a 5K on Saturday. Jesse did his first race pushing Maverick in the stroller and still took first place in his age group. Maverick absolutely loved it. He was cheering and clapping for people during the race.
I didn’t have my best race. I started talking with another runner on the second mile and slowed way down. I have to admit that I enjoyed running this race more than usual, because I wasn’t pushing as hard. I love the challenge of a 5K, but I normally don’t like the distance because it hurts the entire time. That said, I want to get back into that “push” mindset and re-build my speed. This 5K was about 3 minutes slower than my average 5K pace.
My race results.
Up and Coming: I have a lot of topics that I want to write about. I know people want to see more food posts. I also want to write more about body image, health, and wellness. I am teaching a yoga course at Penn State Beaver in the fall, and as I prepare my syllabus and lesson plans I am reminded how much more there is to a healthy lifestyle than “just” exercise.
I have a list of topics that people expressed interest in, but if you have something you would like to see me write about please let me know in the comments below.
Have fun with today’s workouts!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! I have a BRAND NEW workout for you today! When I get excited I start to excessively use exclamation points. I am so happy to be back with new workouts.
Up and Coming Workouts: My sister in law is off several Wednesday’s during the summer, and she is helping me out by baby sitting Maverick so I can film new workouts. In addition to today’s workout, I have a 21-minute HIIT, a quick Kid’s workout, and a stretching video headed your way this week. On Wednesday I will be filming again.
Slowly, but surely I am working my way back to a schedule. I always considered myself a master multi-tasker, but these days it takes longer to do everything. At the same time I am trying to savor every moment, because my baby is growing so quickly.
Today’s Workout: This workout does not require any equipment. It is a full body workout that should get you to work up a great sweat. I incorporated some exercises that I haven’t used in a long time and really enjoyed the new moves.
Focus on gettiing in your maximum number of reps during each 50 second interval. You have ten seconds of rest in between exercises. Try to maintain form throughout each exercise. Modify as needed. If you need suggestions for modifications let me know in the comments.
Don’t be afraid to go outside of your comfort zone. That’s where improvements happen.
I hope you enjoy today’s workout!
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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! Today’s workout will take 15-Minutes per round. You don’t need any equipment to complete this routine. All you need is some space, and some water to stay hydrated.
This workout utilizes compound movements to maximize your workout in a short period of time. If you can only fit in one round today that’s okay. If you have more time repeat it! You can also pair it with cardio of your choice. 1-2 rounds of this workout + 30-minutes of cardio will be a very effective and challenging workout combo.
When it comes to fitness consistency is key. That means you need to find a realistic amount of time to spend on your workout. What do I mean by a realistic amount of time? For me that means between 15-60 minutes of exercise per day. Ideally it’s closer to 30-45 minutes, but it depends on the day. I would rather get in a short workout than no workout.
Depending on your schedule what you can get in will vary. Remember, staying consistent is more important than having just one long workout per week. Get yourself moving, schedule time with yourself and make it happen. Once it’s a routine part of your day it’s easier to stick to the program.
My workouts and filming schedule have been sporadic lately. My son is 11 months old, and it seems like he gets another tooth each week. It’s making his sleep schedule much trickier.
My sister in law is going to be watching my son 1X per week so I can get some filming and blogging done. I understand the difficulty of staying consistent. I am living it right now. Even when I miss a day I keep going. I also incorporate some exercises into my playtime with my son. He thinks I turn into a human jungle gym when I am doing floor exercises, but I consider it bonus resistance training.
Up and Coming Workouts: I have recruited some of my running buddies to do a runner/athlete specific workout series. My nephew will also be joining me for some kid-friendly workouts. I have HIIT workouts written, and a beginner stretch video to film.
I Need Your Opinion: Would you like to see workout tutorial videos on days that I can’t film a full workout? It would be me demonstrating exercises/form and recommending a set number of reps or time for each exercise. Feedback I have received in the past told me that people prefer real time, full length workouts. Would you like to see a combo of both? Would you use tutorial videos, or would you choose an alternate full length workout video instead?
I hope you enjoy today’s workout and find it challenging. Let me know in the comments below, or tag me in your social media posts.
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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Set Your Interval Timer: 15 Rounds of 10/50.
1. Overhead Squat 2. Lunge Jump 3. Hip Thrust (right) 4. Hip Thrust (left) 5. Plie Jump 6. Down Dog Push-up 7. Dips 8. Leaning Plank 9. Plank Press 10. Bridge 11. Frogger 12. Heel Tap Abs 13. Hip Lift/V-Up 14. Elbow Tap Side Plank (right) 15. Elbow Tap Side Plank (left)
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.
