Hi Everyone!

Welcome to Day 8 of my 30-Day Challenge! Today’s workout is a Standing Workout. It’s focused on your glutes and thighs. This routine will strengthen and sculpt your lower body, and utilize all of the muscles you need for strengthening and shaping.

This workout is done completely in standing, so you don’t have to get down on the floor or on a mat. If you have problems with balance during some of the exercise you can use a chair or the wall to steady yourself.

If you are looking for last week’s workouts you can find them here: Original 30-Day Challenge: Days 1-7. Keep yourself accountable by tracking your workouts. When you write down or keep photos you can easily see which days you worked out. That will help you stay on track.

If you miss a workout don’t let it throw you off track. Get back into the groove, and get back to exercising. You can always get your routine back on track. It takes effort, but you can do it.

I am feeling great since starting the challenge. Keep checking in with comments and social media posts to let me know how you are doing with the challenge.

Starting February 1st I am hosting a new DietBet Challenge. It’s a weight loss challenge, where you place a bet and win money for losing weight. If you want to sign up you can do so here: www.dietbet.com/BenderFitness

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

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach

Repeat 1-3X

Happy New Year!

It’s strange how a single day can make you feel like you have a fresh start. New chances to make your goals a reality. New motivation. The truth is that we can choose to make these changes any day of the year, but somehow January 1st holds some type of Goal Magic.

We reflect on the year past and we plan for the year coming. As I type this I have my infant son on my lap. He will be 6 months old in just a few days. I see the changes and growth he makes daily. He faces challenges, change and new experiences constantly. Each day he tries something new and difficult. As children we aren’t afraid of challenges. We aren’t afraid that something will be too difficult, or we will fail. We just keep trying until we get it. All babies are different, they find their own unique ways of accomplishing their goals, and we can learn from that too.

You do not have to do things exactly as someone else does. You do not need to look the same way, or own the same things. You need to keep showing up, and keep trying. That consistency will pay off. Pushing through frustrations, and setbacks, and comparisons will help you achieve your goals. It’s okay if that journey looks different for you than it does for someone else. This year I challenge you to embrace your own unique journey. Don’t be deterred by the challenges. Embrace them as part of your experience, and push through them. The feeling of accomplishment that you get from achieving something difficult is much stronger than the feeling of accomplishment when you do something easy.

Learning to push through the things that are difficult will help you in every area of your life. Exercise doesn’t just train your body to be stronger, it trains your mind to be stronger.

I hope that you found some motivation here to start the New Year with me. Together we can achieve all of the goals we set our minds too.

Have fun with today’s workout and stretch. One of my goals for 2017 is to restore my flexibility. I have been having some lower back pain, and my Split stretching program is great for the lower back, hip flexors, and hamstrings, which can really help with lower back pain. My pain is postural, from the way I stand when I hold my son.  I am working on adjusting my posture, but the stretching is helping already.

I hope you all enjoy today’s workout! We will see you soon! Let me know what your goals are this year in the comments below!

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

Repeat 1-3X
Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. Mountain Climbers
2. Temple Tap Abs
3. 3-Way Frogger
4. Angel Abs
5. Mountain Climbers
6. Side Plank Leg Lift (right)
7. 3-Way Frogger
8. Side Plank Leg Lift (left)
9. Mountain Climber
10. Knee to Elbow Crunch
11. 3-Way Frogger
12. Rock the Boat
13. Mountain Climbers
14. Super Swim
15. 3-Way Froggers

Stretches to Improve Flexibility for Splits (with Photos and Video)

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Hi Everyone!

Are you ready to sweat? Today’s workout has a focus on the Glutes and Core. That said, you will still get in a total body workout, because of the compound exercises used in this routine. My shoulders were burning by the end, and I had to switch out some of the mountain climbers and planks for high knees.

Remember, choose the option that is going to be best for you! The goal is to challenge yourself & push hard, while maintaining good form. Sacrificing form for speed will not improve your results. You want to get faster during HIIT workouts, while maintaining proper form for each exercise.

If you aren’t sure, watch the video first before following along. I was also able to post a photo tutorial for each exercise below, because Jesse helped me out with the filming.

This is Day 2 in our Weekly Workout Schedule. This is something new we are trying, to keep things easy and accessible for everyone. Let me know what you think! You can find the full schedule here: Weekly Workout Schedule. I want to know if it is helpful, and if it helps you keep on track. Don’t be afraid to adjust the days to fit your schedule.

Maverick helping me edit this week’s workout videos.

Have fun with today’s workout! Let’s finish the year off strong, and then go full steam ahead into the New Year!

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

Buy a Gymboss now.: Set Your Timer for 10 Rounds of 40/50.

1. Lunge Jump
2. Sump Squat
3. Pendulum Hops
4. Back Lift
5. Leg Series-Right
6. Leg Series-Left
7. Squat Jump Tap
8. Plank Abs-Right
9. Plank Abs-Left
10. Double Leg Circles

Repeat 1-3X

Mountain Climbers

Plank

High Knees

Lunge Jump

Lunge Jump

Sumo Squat

Sumo Squat Part 2

Pendulum Hop

Pendulum Hop Part 2

Back Lift

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Squat & Tap

Squat & Tap

Ab Series: Part 1

Ab Series: Part 2

Ab Series: Part 3

Ab Series: Part 4

Double Leg Circle

Double Leg Circle

Hi Everyone!

Are you ready to workout? I hope so! I have a great workout video posted for you below, as well as a recap to my (already) hectic week so far. I am planning to do the workout that is posted below this evening.

For the workout video below: My dumbbells were 20 lbs each. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. Push yourself for maximum repetitions, while focusing on using proper form. You can also choose to do the workout for repetitions instead of time. If you are worried that focusing on speed will make you lose form I recommend going for reps instead.

I had planned on filming a new workout this morning, but things got crazy! That said, I am making my workouts a priority. Last week I finally got back on track with a consistent workout routine, and I already feel the difference. My energy is better, I feel better physically, and I feel more confident. It’s funny how exercise can impact you physically, mentally and emotionally.

Yesterday’s posted workout was: 15-Minute Total Body HIIT: BodyWeight Workout. I did not get a chance to do that, but I did get in a great hodgepodge workout. I basically interspersed exercises with taking care of the baby, and getting stuff done around the house. Jesse has been on a holiday decorating frenzy, and I am trying to reorganize the house because Maverick is already trying to mobilize (he just turned 5-months old yesterday!)

Maverick wanted to join in when I finished my yoga flow with Savasana.

This was my workout:

-Romanian Deadlifts with 75lbs resistance 15 Reps X3.
-Russian Twists with 20 lb (baby) weight resistance 20 Reps
-Chest Press 20 lb (baby) weight 20 Reps
-Lunge Jumps 40 Reps X2
-15-Minutes Yoga: Sun Salutations

Cardio: 5-Mile Inclined Power Walk (Treadmill Speed Ranged 4.0-4.2, Incline Ranged from 4-12).

A little cardio, while reading The Zookeeper’s Wife.

I thought about running last night, but I wanted to multi-task and get in some reading as well so I decided on a power walk on the treadmill. It was a great way to work up a sweat & get in some reading at the same time.

Maverick is trying a new food this week: Avocado. He seemed to like it! It was also super easy to make (avocado + water then blend). It’s a great food for babies and adults. In fact, I had some avocado, spinach, and an egg in a whole grain wrap for breakfast this AM.

Anyway, I hope you enjoy today’s workout! It is posted below. I will share an update on Instagram once I get my workout in. See you 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

For Time: 10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps
For Reps: Level 1: 10 Reps, Level 2: 15 Reps, Level 3: 20 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

Hi Everyone!

It’s that time again….Workout Time! Are you ready? I hope you said yes.

Today’s workout is only 15-Minutes Per Round. It is a full body workout, and you don’t need any equipment. Push yourself to get in your maximum number of reps during this workout, while simultaneously focusing on good form. Sacrificing form for speed is never a good idea, because you risk injury and you aren’t getting the full benefit of the workout move.

If you aren’t sure about the moves, scroll through the video as a quick tutorial before the workout and you will be ready to hop in.

I have been super busy the last few days. I have had the opportunity to go into work (for my Occupational Therapist job) 4 days this week, so I have been doing that. I am actually going in for a little while again today to do another evaluation. The past two days I haven’t had enough time to get online, so I wanted to get an early start and get this workout posted for today.

I will be filming new workouts this week. Last week I got in three brand new workouts and two days of running. This week I would like to do three new workouts and three days of running. I am slowly, but surely getting more into a routine of blogging, and working out while taking care of Maverick.

These were the new workouts last week:

–40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender 

–Total Body Workout with Fat Burning Cardio: 16-Minute HIIT 

–Core & Butt Workout with Fat Burning Cardio: 16-Minute HIIT

Speaking of Maverick, today he is 5-months old! How is time flying by so quickly? We are very excited for his first Christmas. He hasn’t quite mastered crawling yet, but he is trying already! He rolls around everywhere and loves to laugh and play. He watches Jesse and I during workouts with intense interest.

Maverick’s first photo with Santa. Story time & nap time. <3

Well, I hope you all enjoy today’s workout! I need to get ready for work!

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

Repeat 1-3X

Good Morning Everyone!

I woke up much later then I intended too this morning! Luckily my son is still sleeping so I have a little bit of time to catch up on my blogging and get a workout posted.

Today is Monday, and it is the last workout in my BodyRock Mom Live workout series. That will be up live on Facebook at 2PM Eastern. It’s going to be a quick Cardio Sculpt Workout to burn fat and help tone the whole body.

Saturday night I finally got in a great run. It has been really tough trying to get in my workouts and cardio lately. It felt amazing to run and work up a great sweat. I have been struggling over the past two weeks to get my workouts in, and taking 45-minutes to myself felt amazing. If you are a new mom (or you know one and want to help them out) giving yourself a little bit of time to do something that you want to do for yourself is a huge help. Remember you are going to be happier and healthier if you take some me time to do something you love (napping counts too!) Plus, Maverick was jumping in Jesse’s arms and wiggling with joy when he saw me after my run, and that’s too cute for words.

I did a 30-minute 3.56 mile interval speed/incline workout on the treadmill. Followed by a 5-minute walk. I felt fantastic so I wanted to see if I could do one mile fast…..I did one mile in 6:30 (no incline so prob around 6:45 min/mile equivalent outside), and finished with a .25 (quarter of a mile) walk. I felt so good, energized and rejuvenated.

My goal for this upcoming week: Film 3 new workouts + get in 3 runs. If I get in more I am awarding myself bonus points! I am also getting caught up on the videos for my 30-Day Lower Body Challenge. They will be posted as soon as I get them edited. 

Thank you guys for always being supportive and understanding. 🙂 I appreciate you.

Have a great day, and enjoy today’s workout combo!
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

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

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. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X

1. Squat Press
   2. Spiderman Plank
   3. Runner’s Lunge Pulse-Right
   4. Runner’s Lunge Pulse-Left
   5. Bent Over Row to Fly
   6. Table Leg Press-Right
   7. Table Leg Press-Left
   8. Rock the Boat V-Up
   9. Elbow Tap Side Plank-Right
   10. Elbow Tap Side Plank-Left
   11. Down Dog Hop-Right
   12. Down Dog Hop-Left

Repeat 1-3X

Hi Everyone!

It’s workout time! Today’s workout is a great total body HIIT, that is focused on the legs and belly. One round will take only 15-minutes per round. You can repeat the workout to make it more intense. This is a wonderful routine to help you shape your body with strong, lean muscles.

Don’t be afraid of muscles, they make you stronger, healthier, improve your metabolism (and the number of calories you burn during every second of the day), and they give your body shape. When I was younger I was worried that using weights would make me bulk up, but bulking up takes quite a bit of effort work, strict diets, and heavy workouts. It’s funny to look back, and see how much I have learned about exercise and the human body along the way.

I have to admit, lately, getting in my workouts has been a very big challenge. Maverick had his vaccinations last week, and his schedule was off for a few days. I did get out for some nice walks with him during the week as well. I think it’s important for both of us to get outside. It seems like every time I get a schedule down it changes, and that has been tough with filming and blogging.

My happy baby boy. He makes a sound when he wants me to look at him, and this is his response when I do. He melts my heart.

There were a few days there where my mind wanted to workout, but my body just didn’t seem to have the energy to make it happen. One thing is for sure, every time my baby boy gives me that big, bright smile of his I am filled with joy and thankfulness. He is such a happy baby, and every time he smiles at me my heart melts all over again.

We tried his first food last night (acorn squash), which he didn’t seem too thrilled about. I am making his food at home, so it will actually help me stay on top of meal prepping and food planning for Jesse and I as well.

I am working on a new meal plan (I have shared a few basic plans in the past). I am also going to be sharing my sister, Jessica’s, journey to getting back in shape after two babies and poor eating habits. I will be teaching her how to meal prep for success throughout the week, and focusing on healthy eating, and basic strength building before progressing her to harder workouts.

Just a few things to look forward to!

I hope you all 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 new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

–Buy a Gymboss now. 10/50 Second Intervals
Equipment: Dumbbells, Chair, and Yoga Mat.

1. Full Body Mountain Climber
2. Chair Rows
3. Russian Kicks
4. Bicycle V-Up (right)
5. Bicycle V-Up (left)
6. Burpee
7. Split Squat (right)
8. Split Squat (left)
9. Sit to Stand Hop (right)
10. Sit to Stand Hop (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Russian Twist
14. Side Plank Elbow Tap (right)
15. Side Plank Elbow Tap (left)

Repeat 1-3X

Hi Everyone!

It’s workout time again! Today’s workout is only 15-Minutes per round. The only equipment I used was a chair and a yoga mat. If you don’t have a chair, you can do the exercises from the ground. Remember, there is always a way to modify your workout. I want you to challenge yourself during today’s workout. Go for maximum repetitions, but don’t sacrifice form for speed. Good form doesn’t just maximize your results, it also keeps you safe and helps prevent injury.

Ready for my BodyRock Mom workout

Yesterday I did my BodyRock Mom workout Live on Facebook. I also posted that video below. It’s 12-Minutes long, and I found it very challenging! I used a weighted vest and a balance trainer (Bosu), but you can also do the exercises with body weight only. I found that adding the equipment definitely increased the challenge for me. Although my BodyRock Mom workout is a full body routine, you will definitely feel it working your core. I incorporated fat burning movements throughout the routine.

After 1-Round of my BodyRock Mom workout.

Jesse also filmed a workout last night. The new workout with Jesse won’t be up until tomorrow, because I still need to edit it. It will be up early-sometime this afternoon or evening- for anyone who supports us on Patreon (one of our ways of saying Thank You!)

I mentioned yesterday that we did some meal prepping on Sunday, and cooked a lot of chicken to use in meals this week. It definitely made yesterday evening a lot smoother. The chicken was already cooked so I was easily able to steam some veggies to go along with our meal for a quick, but delicious dinner.

Maverick had his 4-Month check up at the doctor. He is growing so quickly! He is in the 91% for height, and 75th percentile for weight. He is such a joy. He weighs over 17 pounds now, so I feel like I am always getting a bonus workout when I carry him around and play with him. I am going to try and film a new workout during his nap time today, so be sure to check back for that. Jesse’s new 20-Minute HIIT workout will be up tomorrow.

See you soon!

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

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

1. Squat Jump
2. High Knees
3. Low Jack
4. Side Plank Reach-Right
5. Side Plank Reach-Left
6. Single Arm Burpee
7. Sumo Squat Twist-Right
8. Sumo Squat Twist-Left
9. Curtsy Lunge
10. Dips
11. Decline Shoulder Tap Pushup
12. Reverse Plank Leg Lift
13. Low Jack
14. High Knees
15. Squat Jump

Repeat 1-4X

Hi Everyone!

It’s that time again…Workout Time! Today’s workout is only 15-Minutes. It is Low Impact, but very effective. I also posted the full playlist to my Booty Sculpt Challenge Move of the Day below. It includes all 12-moves we have done so far.

It has come to my attention that some people are having trouble accessing the page I made for the move of the day. I haven’t figured out what the issue is (yet!) because it is loading without issue for me, but I will get it working.

It has been a rough week on me for workouts. My son just turned 4-months old, and all of a sudden he isn’t a fan of his daytime nap schedule. It seems like my daily To-Do list became a To-Do mountain this week. I am playing catch up, but I am ready to start fresh again this week. I shared this video of my son laughing on my Instagram (@BenderFitness), because it makes me smile every time I see it! Hopefully it brings a smile to your face too! It’s a good reminder to find the joy in life.

For anyone who has been on social media (or looked at the news this week), you know there has been a lot of cruelty going on lately. Politics and opinions quickly go from discussion and debate to attacks and name calling. I think that political discussion is a great tool, when both sides are willing to listen and critically think about what the other party is saying, but once you attack that is gone. So I am posing an extra “challenge” to do something to bring joy to someone today. Hopefully the video of Maverick laughing brought someone a little bit of joy. It doesn’t always have to be a grand gesture, but the world can use some kindness right now.

I think that true health is physical, emotional, and spiritual. On this website I primarily talk about the physical side of wellness, but that doesn’t mean the other aspects aren’t just as important.

As always, thank you for working out with me! See you tomorrow! Don’t forget to spread some kindness today.

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.

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

Booty Sculpt Challenge Videos: