Hi Everyone!

Welcome Back! It’s workout time again!

Today’s workout will take only 15-minutes per round. You don’t need any equipment to complete this workout program. Push yourself to get in as many reps as possible during each interval. Focus on maintaining good form, and moving through the full range of motion for each exercise.

Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge started on Wednesday May 17th. It’s not too late to join! If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

Please remember, fueling your body with highly nutritious foods will help you feel better and get results faster. Make sure that you are well hydrated. Your body will function best when you are eating a colorful diet with plenty of vegetables. The more colors on your plate the more nutritional variety you are consuming.

Spinach! Yum!

Lately my diet has been very carbohydrate heavy. I have been eating a lot of convienent foods (cereal, sandwiches, etc). I’m a big fan of complex carbs, but I also want to make sure that I am getting in enough vitamins and protein.

Spinach Salad with Grilled Chicken, Strawberries, Raspberries, Cashews and Feta.

Yesterday I went out to eat with my sister and a friend, and they had a beautiful Spinach Salad on the menu. It tasted so good! At the start of the year I eliminated cheese from my diet (I absolutely love it, but I am lactose intolerant), but I did have some feta on this salad. It didn’t seem to bother my stomach at all. Note: I am not a fan of dressing. I always order it on the side or skip it entirely. I prefer a very light drizzle if I use it at all.

With your diet, the most important thing is figuring out what works for your body. Everyone is different. Focus on eating healthy portion sizes, and remembering that food is fuel. Calories=Energy. If you cut that calorie reserve down too low your body needs to figure out how to conserve energy. This will lead to a sluggish metabolism. If you have a surplus of calories your body will store that energy for a rainy day. Body fat is stored energy. Find the balance of giving your body what it needs to function best.

Have fun with today’s workout! Let me know how you feel and 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 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 

1. Plank Crunch Burpee
2. Leg Series Reach Through-Right
3. Leg Series Reach Through-Left
4. Shoulder Tap Push-ups
5. Standing Side Taps (Half Moon)-Alternating
6. Back Lift
7. Burpee
8. Leg Series-Right
9. Leg Series-Left
10. Ab Lift with Squeeze
11. Warrior Lunge-Alternating
12. Walking Pushups

Repeat 1-3X

Hi Everyone!

Welcome to today’s workout! Today’s exercise program is a 15-Minute Per Round Cardio HIIT Routine. This is a full body, fat burning workout that will help you maintain lean muscle, boost your metabolism, and give you a fantastic workout in a short amount of time.

You can go through this workout once, or repeat it if you want a higher level of intensity. Always focus on maintaining good form. During HIIT, it is important to push yourself for maximum repetitions with good form. When you sacrifice form  you may not be recruiting the appropriate muscles that we are targeting. Of course, you can always modify the workout to suit your needs. I posted a workout tutorial, and the full length workout video below. If you aren’t sure what the exercises are be sure to watch the video before starting.

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted. Land Toe to Heel.

Every persons body is different. There is no shame in modifying an exercise or program to suit your own needs. Work at your own level and build from there. The great thing about HIIT is that it allows you to work at your own pace. As your fitness level increases, you will find that you are able to get in more reps in the same amount of time. I encourage you to keep track of your reps. It is a great way to track your progress and see improvements in a non-scale victory.

Often people become fixated on the number on the scale, or a specific body fat percentage, but quantifying how much gravitational force is working on your body doesn’t tell you how strong you are or how much endurance you have. It is important to focus on non-scale related improvements, even if you have a weight loss goal.

For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

I am planning to film a new workout tonight. You will start seeing new workouts in next week’s workout schedule with the start of the new Dietbet Challenge.

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. 

Workout Tutorial: 

Full Length Workout: 

*For best results warm-up for 5-10 minutes before starting this workout.*

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Repeat 1-3X

*Complete 5-10 minute cool down after the workout.*

Hi Everyone!

I have two workout videos for you below. The first workout is a Low Impact Lower Body workout, and the second workout is a full body workout.

I posted the video link for the Lower Body workout on my Facebook page yesterday. We had a power outage and I wasn’t able to get on my website to update the daily workout. So, if you didn’t get this one done yet you have two workout options below!

I used a resistance band for the first workout video, but you can also do the exercises without the band. You can modify the workouts to fit your own challenge level. For example, you can add a weighted vest to increase resistance and make your workout harder. You can change jumping moves to a low impact variation of the same exercise. The most important thing is to make the exercises suit your needs.

Exercise should make you stronger and healthier. Push yourself, but not to the point of injury. It’s important to learn to recognize the difference between a good burn, and workout pain.

As always, push yourself, focus on form and have fun with today’s workout! Don’t be afraid to go outside of your comfort zone and try new things. You can pair the workouts or split them up. I will be working on new workouts this weekend, as well as my 9-month postpartum workout/health update. I saw a lot of great questions on my Instagram and Facebook post. I will try to answer as many of them as possible in my update. If you have questions about my Postpartum fitness journey post them below. I am compiling a list before I work on my post this weekend.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

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

1. Table Calf Raise-Right
2. Table Calf Raise-Left
3. Raised Leg Adduction-Right
4. Raised Leg Adduction-Left
5. Leg Series-Right
6. Leg Series-Left
7. Inner Thigh Squeeze-Right
8. Inner Thigh Squeeze-Left
9. Wall Toe Touch Abduction-Right
10. Wall Toe Touch-Abduction-Left
11. Wall Glute Bridge Step Out-Right
12. Wall Glute Bridge Step Out-Left
13. Prone Dancer Stretch-Right
14. Prone Dancer Stretch-Left

Repeat 1-3X

Equipment: Buy a Gymboss now. Interval Timer set for 10 rounds of 10/50. 

1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump

Repeat 1-3X

*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk. 

Hi Everyone!

Let’s start the week off right! Today I have a great workout combination for you. We have a quick 5-Minute Arm & Back Workout (grab your dumbbells or something to add some resistance to your workout!) and a 10-Minute Stability Ball Workout.

If you don’t have a stability ball you can still modify the workout. Grab a chair and some paper plates or dish rags (socks work on wood floors!) so you can slide your feet along the floor without a ball. I say this all the time: there is always a way to modify the workout to suit your needs.

This move can also be done on the floor, or with your belly on a bench.

Equipment can add an extra challenge to your workouts, but it isn’t the only way to get in a great workout. You can get results with body weight and a little bit of space. If you get creative with the moves to make them work without equipment, please share below and let me know what you did. It can help other people get ideas!

Lately, I have been spending a lot of time thinking about exercise as it relates to health. The physical benefits are obvious, but health is so much more than the physical body. True health encompasses the body, mind, spirit, emotions, and finding a life balance with your wants and needs.

I often worry about the people out there who are suffering and exercising from a place of hate (hating the way you look, trying to change). Exercise can most certainly be physically transformative, but the goal is to improve your health. I want to help people learn to exercise from a place of health and love.

Don’t get me wrong, it’s okay to have physical goals, weight loss can often be a part of making healthy changes. There is nothing wrong with working for stronger, more defined arms (or legs, or abs). When you start exercising through pain or injury, you aren’t doing anything for your health. If you are starving to hit a number on the scale, you aren’t doing anything for your health. I think it’s important to focus on exercise as a part of a healthy lifestyle. It isn’t the only aspect of a healthy lifestyle.

Is there something you do to re-focus on health, while still working toward goals? Please share in the comments below.

Melissa

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

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. 

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Repeat 1-3X

–Buy a Gymboss now. Interval Timer Set for 10 Rounds of 10/50
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift

Repeat 1-3X

Hi Everyone!

Happy Monday! It’s workout time again! Today’s workout requires no equipment, and will work your entire body. This is a HIIT workout, so as always push for maximum repetitions during each 50-second interval. You get 10-seconds of rest before moving on to the next exercise.

You can set your timer or follow along with the video. If you want to up the ante for the exercises and increase the intensity, you can do so by throwing on a weighted vest for an added challenge. Remember, there is always a way to modify the workouts, whether that means making it harder or making it easier.

Listen to your body, challenge yourself, and don’t be afraid to move outside of your comfort zone. It is that challenge that helps you to make progress. As you improve it’s important to keep challenging yourself. When you push you expand what you are capable of doing.

Weighted vest for an added challenge. 

Have fun with today’s workout and let me know how it goes! Did you find it challenging, not as challenging as you expected? Did you modify? I love hearing about how you are doing!

See you soon!

Melissa

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

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. 

–Buy a Gymboss now.  Set your interval timer for 15 Rounds of 10/50 Second Intervals.

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Repeat 1-3X.

Hi Everyone!

Congratulations! We are three weeks in to the 30-Day Challenge! I posted workout days 19-21 below. I have been posting the daily links on my Facebook page, but I wanted to also post a new blog post with each video.

For Day 19 we have a Dumbbell Interval Sculpt. It’s a fantastic total body workout, that incorporates dumbbells. Adding resistance can help boost your metabolism and help you break through plateaus. I used 20-lb dumbbells in the video. You can use any weight that challenges you, but still allows you to maintain form.

The Day 20 Workout is focused on sculpting your core. This workout incorporates jump rope intervals for added fat burning. If you don’t have a jump rope you can do rope less jumping, high knees, or an alternate cardio of choice. It’s a great challenge, and it will only take 15-Minutes per round. You can do it once, or repeat it up to 3X.

Workout Day 21 is a Low Impact Lower Body Sculpting Workout. No plyometrics in this one, but that doesn’t mean it isn’t challenging! It is a fantastic way to work all of the muscles of your lower body.

I started filming workouts for my Brand New February DietBet Challenge. I also started running again this week. The weather has been great for this time of year so I had to take full advantage. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.

Have fun with the workouts! Let me know where you are in the challenge. I will keep posting the weekly schedule, as well as my blog post updates with the challenge. I have LOVED seeing your updates so please keep tagging me and commenting!

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

Day 19: Dumbbell Interval Sculpt

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

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)

Day 20: Abs and Fat Burn HIIIT

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

Day 21: Low Impact Lower Body Workout

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

Hi Everyone!

Welcome to Day 16 of my Original #30DayWorkoutChallenge. This is a fun, full body workout that alternates strengthening and cardio based strength moves. Push yourself to get in maximum repetitions.

The great thing about HIIT workouts is that they allow you to progress, and you can challenge yourself no matter what your fitness level is. You want to push for as many reps as your body can handle during each 50-second interval. Focus on good form. If you need to take a break, jump back into the workout as quickly as you are able to. Do not sacrifice form for speed.

At this point we are more than half way through the 30-Day Workout Challenge (you can find the other workouts for the week here: Weekly Workout Schedule. You should be noticing changes in how you feel, your strength, your endurance. What changes have you noticed so far?

I am feeling a lot better. I have cleaned up my diet, and am making healthier choices. For me, my diet always reflects my workout routine. When I am on track with my workouts making healthier food choices comes more easily. When I am missing workouts I feel tired and sluggish, which makes me crave more unhealthy foods. I believe that it is my body’s way of trying to find an alternate source of energy. Working out actually improves your energy.

Let me know how you feel! I have an exciting month planned for us for February. A new DietBet Challenge & all new workouts.

Have fun and don’t forget to check in and let me know how you’re doing!

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

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

This workout can be repeated up to 3X if you are looking for a longer, more intense workout.

Hi Everyone!

Welcome to Day 11 of my #30DayWorkoutChallenge. Today we are focused on strengthening our arms, and burning fat at the same time. This workout uses many compound exercises, so event though we are focusing on arms you will still get in a full body workout.

Yesterday was a Core Workout Day. Don’t forget, the weekly schedule is posted, so if you fall behind or get ahead you can still see what workouts are scheduled each day. I have seen so many great check in posts and comments. Keep up the good work! You guys are doing an amazing job of sticking to the challenge. If you miss a day (or need an extra rest day) don’t let that throw you off! You can still get back into the schedule. Consistency=Results.

My Check-In Photo after yesterday’s Core Workout.

I won’t be getting in my Arm workout until later tonight, but I will make it happen. Since starting this challenge I am feeling so much stronger, and I am having less lower back pain. I am also consistently doing my Split Stretching Routine: Stretches to Improve Flexibility for Splits. I don’t feel like I am making much progress with getting my flexibility back, but I know that through consistency I will start to notice change.

Results are gradual, but that doesn’t mean they aren’t happening. When you continue to make healthy choices you will start to see progress. A healthy lifestyle isn’t just a catch phrase, or a description. It is the result of a series of actions and choices you make. It’s about finding balance in the physical, mental, emotional and social aspects of your life.

You are guaranteed to live your life in your body. Take care of it, respect it and honor it. Fuel yourself with nutrients. Strengthen yourself with exercise. Stay flexible with stretching. Let yourself heal and rejuvenate during rest and sleep. Don’t let the physical consume you. We experience more joy in life when we have a balance between the physical, mental, social and emotional aspects of our lives.

Enjoy today’s workout! Check in and let me know how you are feeling so 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly 
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

Hi Everyone!

I have a great workout for you today! Are you ready? This is a 15-minute per round Cardio HIIT Fat Burning Workout. You don’t need any equipment.

We are now on Day 9 of my Original 30-Day Workout Challenge. I have to confess that I didn’t get my workout in yesterday. I will be stacking yesterday’s Standing: Buns & Thighs Workout with today’s workout.

My dad came out for a visit, so I spent the day with family. Technically, I could have made time for the workout last night. We have had house guests for more than two weeks, so I just wanted to spend time with Jesse. I did some random lunges/squats, and had mini races with my 3-year old niece just to get in some activity during the day, but no formal workout.

Remember, even if you miss a workout you can get right back on track. This is more than a 30-day challenge. We are building a healthy lifestyle. We are reminding ourselves that we can make time for our health. We can fit in a 15-minute workout. If you miss one (or more than one) we just get back on track and keep going. That’s what this lifestyle thing is all about.

Lemon Chicken with Creamed (Almond Milk) Spinach

How do you keep yourself accountable? How do you stay on track? If you have any tricks or techniques to staying consistent let me know in the comments below.

I am working on sharing more recipes with you. I just need to make the time to type them up (if you have secrets for making more time in your day you can post those below too!) We are transitioning to an Anti-Inflammatory diet, and severely limiting dairy. I am lactose intolerant. I can handle only very small amounts, but I have trouble cutting myself off before I hit that limit. What can I say? I love cheese. I find it very rude that cheese doesn’t love me back. 😉

I will write more about the Anti-Inflammatory Diet and some of the changes we are making. If you have any questions about it let me know, and I will try to answer them in my blog post.

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

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises. 

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack