You can choose to do each section on it’s own by clicking on the links above, or do the full length workout video as it is posted below. Each portion of the workout will take 5-minutes, so total workout time for the full length workout is 15-Minutes per Round.
All you need are two dumbbells, and a chair or other sturdy surface that you can put your foot up on. Breaking the workout up into segments made it much easier for me to film around my son’s napping schedule. Let me know if it makes it easier/more convenient for you to have the shorter workout options in addition to the full length workout. I will be checking the comments for your thoughts!
We are working hard to improve BenderFitness and make our workouts as user friendly as possible! Thanks for working out with us!
Melissa
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
Buy a Gymboss now.Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness. *Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout.
Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs
Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left
Are you ready for a quick workout challenge? Today’s workout only takes 15-Minutes Per Round. It is a full body workout, and it requires no equipment. Be sure to warm-up first to maximize the benefits of your workout.
Warm-ups should always be dynamic (moving) to get your blood flowing and get your body ready to work hard. You actually burn more calories and workout at a higher intensity after a warm-up.
I had some more video issues while filming this one, so if you see little editing cuts in the video that is why. The baby woke up, and was a perfect angel while I was filming, but for some reason the video cut out half way through the workout! Technology has not been friendly with me lately, but we are working on our issues. 😉
I have decided that for the rest of the month I am going to do 10 Sun Salutations per day. This morning I got in 5 before my baby needed me, so I am going to do 5 more this evening. You can check out the video here: Traditional Sun Salutation-Surya Namaskar if you aren’t sure how to do a Sun Salutation and want to join me in the challenge. That link also has a Fitness Fusion variation on Sun Salutations, but I am just doing the traditional version. It is a great full body routine that focuses on both strength and flexibility. Yoga always reminds me to be more present, and focus on form and the mind body connection.
Jesse and I also took Maverick outside for a nice walk this evening. We had a busy day, so it felt great to get outside and move!
I hope you enjoy today’s workout! If you haven’t checked out Jesse’s video on Proper Running Form you can find it here: 6 Tips for Proper Running Form.
See you tomorrow!
Melissa
PS You can find me on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1
PPS Don’t forget to check out my BodyRock Mom workout series on the BodyRock.tv Facebook page Live on Monday’s at 2 PM. Maverick was a special guest in today’s workout, which I did while Baby Wearing.
Buy a Gymboss now.Timer Set for 15 Rounds of 10/50
1. Burpee 0:58
2. Runner’s Lunge Lift 1:58
3. Runner’s Lunge Lift 2:58
4. Down Dog Lift 3:58
5. Burpees 4:58
6. Side V-Up 5:58
7. Side V-Up 6:58
8. Walking Pushup 7:58
9. Knee Drop Boat 8:58
10. Burpee 9:58
11. Side Lunge Elbow Tap 10:58
12. Side Lunge Elbow Tap 11:58
13. Pushup Jack 12:58
14. Warrior III Chair Squat 13:58
15. Burpees 14:58
Repeat 1-3X
My BodyRock Mom Workout with Maverick as a Special Guest:
Welcome to Week 2 of my 6-Week Workout Challenge! Today is a Lower Body Workout Day.
I have a brand new workout for you today! It wasn’t posted earlier, but it is up now. There are two workout videos below. The first video is the new workout, but I also posted an alternate video for anyone who worked out earlier this morning, before the new video went live. I left that one up below, because it’s a great low impact workout.
We had a family fun day yesterday, and I was not online, so I got behind on the posting. I will get that video up for you ASAP, but in the meantime I have an alternate Lower Body Workout video posted below. I know a lot of people workout in the AM and I didn’t want to leave anyone without a workout.
Fun day with my sisters, mom, niece & nephew. <3
Walk with my sister and Maverick. Family Fun Day can be active too!
Have fun, and enjoy the new workout! This one should be paired with 30-Minutes of Cardio. I actually did a 30-Minute Run and a 30-Minute Walk. Jesse was running for an hour today, so I figured I might as well use the time to finish up my cardio.
1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day
New Workout:
Set your interval timer for 15 Rounds of 10/50.
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
In/Out Squat Jump
Plank to Sit-Right
Plank to Sit-Left
Warrior III Leg Lift-Right
Warrior III Lef Lift-Left
Plie Jump
Down Dog Hop-Right
Down Dog Hop-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Heel Tap Jump Squat
Repeat 1-3X
Pair with 30-Minutes of Cardio.
Alternate Workout:
Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.
*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.
10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps Repeat 1-4X 1. Leg Lift (right) 2. Leg Lift (left) 3. Hip Press (right) 4. Hip Press (left) 5. Leg Series (right) 6. Leg Series (left) 7. Plank Step Out (right) 8. Plank Step Out (left) 9. Lunge Reach (right) 10. Lunge Reach (left) 11. Step Up (right) 12. Step Up (left) 13. Plie Heel Lift 14. Chair Pose 15. Goddess Pose
Are you ready for workout #4? Today we are focused on the Arms and Back, with some nice cardio fat burning before each exercise.
I chose jump rope for my cardio bursts, but you can pick whatever cardio option you are most comfortable with (just be sure to challenge yourself and keep your heart rate up!)
How are you feeling so far with the workouts? I am using the hashtag: #6wksofBenderFitness on Instagram. Use that tag in your check in photos so I can find them easily! I love seeing you all working out with me. It’s so motivating to do this as a team. You can find me on social media: @BenderFitness, and on Facebook: @MelissaBenderFitness
I planned on pairing this workout with an interval run at the track, doing .5 mile repeats. I didn’t make it to the track, so I have the run on my agenda for tomorrow instead. That doesn’t mean you can’t pair the workout with an interval run today though! Just remember, sometimes life happens, but make your fitness a priority. If you have to re-schedule it’s not the end of the world, but if you can get in even a short workout it helps you stay consistent and on track!
As a reminder, my DietBet challenge started on Monday, but you can join up to 2 weeks into the game. If you still want to join earlier is better than later, because you will have more time to hit your goal: www.dietbet.com/BenderFitness. There is over $13000 in the pot right now, and everyone who hits their weight loss goal gets a portion of the money.
Have fun today!
Melissa
Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50, Dumbbell and a Jump Rope (optional).
Today’s workout is all about the core! I have missed core workouts so much! It’s definitely an area of weakness for me right now. Being 6-weeks postpartum, it is definitely one of my main areas to work on! This is the first Core workout of our 6-week workout challenge, and the movements are going to progress each week.
If you have Diastasis Recti please do this core workout instead: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. The exercises in the video below are not safe for people suffering from Diastasis & can exacerbate the symptoms. If you don’t have Diastasis (or any other conditions that prevent you from doing core work), you are safe to go with the workout below!
My DietBet Challenge also starts today! For those of you looking for some extra motivation to lose weight (and a chance to earn money for losing weight!) it’s not to late to join: www.dietbet.com/BenderFitness. I am participating in the challenge, so we can do this together!
Week 1 Schedule:
Lower Body Workout + 30-Minutes of Cardio
2. Core Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day
I did one round of today’s workout, and paired it with a 3.5 mile interval walk/run while pushing my son in our running stroller. That stroller adds an extra challenge, especially on the uphill! Depending on your fitness level you can vary the type of cardio.
Cardio Options:
Go for 30-45 minutes total Cardio. Length of the interval is going to depend on your fitness level.
Intervals can range in length from 1 minute to 5 minutes-alternating easy pace with hard pace. This is based on your current fitness level. Select the level that is best for you.
Level 1: Regular Paced Walking with Speed Walking Intervals.
Level 2: Walking with Running Intervals.
Level 3: Easy Run Pace with Moderate to Hard Pace Running intervals.
Maverick ready for our Interval Walk/Run
Have fun with this program!!!! I can’t wait to get in shape with you! Also, if you still want to join my DietBet challenge, it isn’t too late! You can sign up here: www.dietbet.com/BenderFitness.
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1 He is posting Sneak Peek moves too, so be sure to follow him!
Are you ready for a quick, but challenging workout? This routine had me sweating like crazy when I filmed it! I originally went through two rounds of this workout, but it can be repeated from 1-3X, depending on how much workout time you have today.
You don’t need any equipment, but I do want you to push yourself to get in as many reps as possible during each exercise.
I can’t wait to be working out with you again! My new program, with NEW workout videos will be starting Sunday August 21st. My new DietBet challenge will be starting Monday August 22nd: www.dietbet.com/BenderFitness.
I can’t believe I’m almost 6-weeks postpartum! Time is flying by! Maverick had his one month follow up appointment today and he is already 22 inches, and 11 pounds, 9 ounces! He has grown so much already. At his last appointment he was only 7 pounds, 5 ounces (babies lose a few ounces immediately after birth).
My son is growing so fast! I love those beautiful, blue eyes.
I see the GI doctor tomorrow to follow up on the abdominal issues I was experiencing last week. I am back on a liquid diet for today and tomorrow, which is no fun. I really enjoy eating, and broth & Jello just aren’t satisfying to me. I can’t wait for everything to be straightened out, but I am feeling a million times better so I can’t complain.
I hope you all enjoy your workout today!
Melissa
PS You can find me on Instagram, Pinterest, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
Click the link to get your own Gymboss Interval Timer!
Set Your Timer for 15 Rounds of 10/50.
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
I hope you’re ready for today’s workout! This is a great 15-Minute Cardio Body Sculpt Workout that will get you burning fat and boosting your metabolism in no time! Be sure to push for maximum reps and intensity to really feel the burn!
I filmed this workout early in the first trimester of my pregnancy. If you are pregnant it is important to review your exercise program with your physician. They know your pregnancy best, and they are the ones that can help you decide what type of program is safe for you. Be sure to review: Working Out in the First Trimester of Pregnancy: What You Need to Know.
I am now almost 5-Weeks Postpartum. I have been suffering some medical issues that are unfortunately common after pregnancy, and my doctor has recommended that I have my gallbladder removed. I was in and out of the hospital this week due to intense abdominal pain. It was so intense I could barely walk, move, or pick up my newborn son. I almost had an emergency appendectomy last Tuesday, but they were only 50% sure that was the problem so I declined the operation, but by Thursday night I was back to the ER and admitted to the hospital.
After a lot of testing they found that although my gallbladder looks normal on ultrasound and has no stones, it is functioning with only 8% ejection fraction (the low end of normal is 35%). To make matters worse I also had an impaction in my large intestine and swelling of the terminal ilius, so my pain was diffuse and made diagnosing the problem more difficult. I have to schedule follow up testing with a GI doctor this week, as well as my gallbladder surgery. I am hopeful that now that they have identified the issues I can truly be on the road to recovery, but I am feeling much better today. It’s also the first time since last Wednesday that I have eaten any solid foods, and so far I am feeling good!
Thank you all for checking in on me throughout this process. I can’t wait to be healthy and healed again! So far we are still on track for my new workout program to begin Sunday August 21st, and my new DietBet Challenge to start Monday August 22nd. If you want to sign up for the weight loss challenge you can do so here: www.dietbet.com/benderfitness.
Have fun with today’s workout and be sure to push a little extra for me because I really wish I was well and healed enough to workout with you!
Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.
A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.
Remember, there is always a way to make the workouts work based on what you have access to at home.
I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.
I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.
I hope you’re ready for today’s workout! It’s quick, but very effective. One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout.
Jesse and I were out of town for the weekend, and I couldn’t get my computer connected to the internet in our hotel! It threw off my plans for weekend posting, but I did share links to two workouts on my Facebook page over the weekend.
We had a great trip. Maverick handled the car ride, hotel stay, and eating in restaurants like a champ. I can’t believe he is 4-weeks old today!
A few things you may not know about me, I am obsessed with elephants, I love coffee, and I am a total Comic Book/Superhero Nerd. Our trip was to the Columbus Comicon. Everyone was so nice to us and raved about Maverick & we had a lot of fun. We met Ian Somerholder from Vampire Diaries (I loved the books way back in the day when they originally came out & I am hooked on the show now), Amy Jo Johnson (the original Pink Power Ranger), and Kevin Sorbo (Hercules) came up to us to talk to us about how cute Maverick is.
Maverick’s First Comicon.
One of the highlights of the show was running into one of our BenderFitness workout buddies!
A photo posted by Melissa Bender (@benderfitness) on
As a reminder, my new workout program with all new workout videos is scheduled to start on Sunday August 21st. On Monday August 22nd, my new DietBet challenge is starting: www.dietbet.com/BenderFitness. It’s a weight loss challenge where you bet $25 that you can lose 4% of your body weight in 4-weeks. To figure out 4% of your body weight you multiple your current weight by .04, and that is the amount you would be aiming to lose. All of the bets are put in a pot, and the money is split by the winners (everyone who hits the 4% goal) at the end of the game.
I hope you guys enjoy today’s workout! I can’t wait to be physically working out with you again, instead of just in spirit!
Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced
1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch
I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!
As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.
A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.
There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness
Are you feeling good after yesterday’s core workout? Ready to work your lower body and sculpt those legs, thighs and glutes? You’ve come to the right place! It’s workout time again!
I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.
This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. That means it’s a great metabolism boosting workout and it will help sculpt your body and build strength/endurance.
Which workouts have you tried so far this week? Did you have a favorite? Let me know in the comments here, on Facebook (@MelissaBenderFitness), or on Instagram, Twitter or Snapchat: @BenderFitness. You can tag Jesse on Instagram @BenderCrosby1.
Have fun today! Don’t forget, my brand new workout series will be starting Sunday August 21st! See you soon!
I hope that you’re enjoying the workout week so far! How are you feeling? Energized, Sore, Tired, Strong? Maybe all of the above! How you feel can really vary from week to week, and day to day. It’s always important to listen to your body.
You can adjust the workout schedule to fit your needs, and vary rest days according to how you feel. Remember, rest is when you make strength gains, so incorporating rest days into your week is just as important as the workouts!
We have a good workout schedule this week, so I hope you’re ready to join in and work up a sweat! Take a minute and congratulate yourself for making a healthy choice today to get in your workout (stopping by here is the first step!) Consistently choosing to actively participate in healthy lifestyle choices is one of the most important things you can do for your health.
I hope you enjoy today’s workout!
Melissa
PS You can find us:
Melissa: Instagram, Twitter, Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1
Today’s workout will a full body, fat burning workout. When I filmed this one I was dripping sweat like crazy! As always, be sure to warm-up and cool down before and after the workout.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.
When I filmed this routine, I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.
Today’s workout is all about the Core and Lower Body. Are you ready to sculpt those Abs and Thighs? You are going to feel it with this workout!
I originally complete this workout with my Boot Camp class during the fall semester. We completed 2 rounds, plus a warm up and cool down. During class we focus on form, while encouraging everyone to get in as many reps as they can. The intensity level that you work at does impact your results. As long as you are challenging yourself, you are going hard enough. Just make sure you aren’t just moving through the workout, push yourself to get in an extra rep!
I was 7.5 Weeks pregnant when I filmed this workout, so it was still early enough during the first Trimester that I didn’t really need any workout modifications. I just had to monitor my rate of perceived exertion to make sure I wasn’t over-doing it.
It’s crazy to me that my baby is now just over 2-weeks old. The entire pregnancy seemed to fly by, and now time seems to be moving even faster!
This is a full body workout. All you need is some space and a dumbbell. If you don’t have access to dumbbells you can grab something from around the house to add some resistance, or complete the exercises with body weight only. Remember, there is always a way to modify a workout so you can do it at your level, in your space, and with whatever equipment you have available.
This is a great workout! While it is appropriate for everyone, we designed this workout for runner’s. Runner’s require cross training to maximize running form and efficiency, and prevent injury. This workout focuses on the muscles that runner’s tend to have imbalances in due to the specificity of their training. Even if you aren’t prone to sport specific injuries, you may still suffer from muscular imbalances. The best way to combat this is by incorporating many multi-plane movements/exercises into your routine. We try to utilize this concept in all of the BenderFitness workouts so that we are always creating a strong, functional, and balanced body.
Jesse has noticed less pain, less injury, improved form and efficiency by incorporating exercises like today’s program into his routine. Remember, preventing injury is one of the best ways to keep yourself healthy & maximize your potential in any sport or athletics.
We hope you enjoy today’s workout! I am getting ready to start a postpartum countdown to my return with a new workout program. Do you prefer to start a new program on a Sunday, Monday, or the first day of a new month? If you have a preference let me know in the comments below or on Facebook: @MelissaBenderFitness.
Walking with Maverick & Jesse. He is 10-Days old. Feeling good, but taking it slowly!
We hope you enjoy the workout! You can also find us on Instagram: @BenderFitness and @BenderCrosby1
Have fun!
Melissa & Jesse
PS: Just because this level of cuteness melts me:
Jesse & Maverick: 10 Days old.
Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell
Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.
It’s time for another workout! Today’s workout is focused on the core, and utilizing cardiovascular movements to maximize your fat burn. It’s a great one for building strength and lean muscle.
You can repeat this workout to make it higher intensity. Always focus on form during each exercise. As always, my core workouts are designed to work your core from every angle, for a strong, lean, tight midsection. That means we work the front, sides, and back of your muscles, as well as the deep transverse abs, which work as a corset to pull your waist in tight and trim.
If the exercises are difficult for you, that’s okay! You will build the strength to get through them all. One of the most important things to start focusing on from day one, is keeping your abs engaged throughout each exercise. You never want them to bulge outward during exercises. To practice this, focus on pulling your core in tight, and toward your back: Now make sure you can hold it in that position while still breathing. It’s different than “sucking it in.” You should be able to breath the entire time, but also hold this core engagement during each exercise. This activates the transverse abs. So when I say “Keep the Core Strong” or “Engage Your Abs” this is what I mean. It is one of the key movements in recovery from Diastasis Recti, and can help prevent issues and build up of intra-abdominal pressure during core exercises. It will also help you achieve maximum benefit from each exercise.
Have fun with today’s workout!
Melissa
PS While I am waiting to be cleared for exercise I have some great special guests lined up to bring you all new workouts! We have a Full Body Pilates workout from Sean Vigue and a brand new workout from Millionaire Hoy headed your way soon! Stay tuned!
What does a Bender do when she isn’t allowed to workout? Have fun with Snapchat filters! Ahoy Mate!
It’s workout time! Today’s workout is focused on reps. This is a Body Weight routine that combines movements from Yoga and Pilates for a well rounded Full Body Workout. It’s a low impact, but highly effective workout, that can be repeated up to 3X.
You can do this routine on it’s own or pair it with cardio of your choice for an added burn. I posted links to a few cardio options below, or you can add walking, jump rope or running to your workout.
My son is 1-week old today (how has it been a week already!?!?!) Which means that I have a few more weeks until my workout restrictions are lifted and I can start joining you with my brand new workout program. In the mean time I will continue to post workouts, and Jesse will be filming some new workouts for you. I may also have some new workouts with some surprise guests headed your way, but that’s still in the works.
Have fun with today’s workout!
Melissa
You can find me on Instagram & Twitter: @BenderFitness and Jesse on Instagram @BenderCrosby1
Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!
Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.
Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.
Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3
Have fun with today’s workout!
Melissa
PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness
It’s a big day in the Bender Household! It’s our first full day home with our newborn son, Maverick. <3 We are madly in love with our new baby boy, and he has the sweetest little personality already. I think he already looks just like his daddy. We got home from the hospital yesterday afternoon, and have been settling in. I got the most sleep I have since before I went into labor, and I feel so much more rested.
Maverick Lance Bender. <3 Born on the 4th of July. 7 lbs, 9 oz. and 21 Inches Long at 7:02 PM.
Maverick gets a very special honor, of not only sharing his birthday with Independence Day (the name Maverick means Independent/Non-Comformist), but also with our eldest nephew, Hayden. I think that is going to make an extra special bond between the cousins, despite the 10-year age difference.
Okay, before I go off posting the 10-million photos I have already taken of my little boy, let’s shift into workout mode. 🙂 Today’s workout is a 15-Minute HIIT Interval Fat Blaster. This routine combines cardiovascular exercises to maximize your fat burn, along with body shaping/sculpting exercises to isolate and challenge your muscles.
Go for max reps, and push to get in an extra one for me. The countdown is on until I am able to start filming brand new workouts for you all again! I can’t wait! My body certainly feels different after having a baby, and I am excited to build strength again. Being a mom puts my desire to be healthy on a brand new level. It’s my responsibility to take care of this little person I brought into the world, and also to model healthy habits to help him be as healthy as possible.
Okay, just one more photo.
At the hospital with my son. <3
See you all soon!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
*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.
I have three workout options for you below! I am in the early stages of Labor as I type this, with contractions about 7 minutes apart. If things continue to progress I won’t be posting here for a few days, so I wanted to make sure you all had some great workout options! Hopefully it’s not a false alarm! I am currently 40 Weeks + 5 Days pregnant and excited to meet our baby!
If you want other workout ideas/programs to follow while I am MIA you can check out one of my 30-Day Workout Challenges: HERE. You can also get started with my 12-Week Bikini Prep Program Here. It’s still one of my favorite workout programs that I have created thus far.
The first workout below is a 15-Minute Per Round Dumbbell Sculpt. It is a full body workout that can be done for intervals or reps. Focus on maintaining good form throughout each exercise and challenge yourself to get in your maximum number of reps.
The second workout is a 15-Minute Cardio HIIT Workout. Focus on going for maximum repetitions and going as hard as you are able to. You will get 10-seconds of rest between each exercise, and then you want to go at maximum intensity to get in as many reps as you can during each 50-second interval. Research shows that the level of intensity you workout at makes a big difference in results and body composition. HIIT workouts burn more fat, and maintain more lean muscle, which means a major metabolism boost for you!
The third workout is a 12-Minute Per Round HIIT Focused on Sculpting the Glutes and Lower Body. Once again, go for maximum repetitions. As always, focus on maintaining good form throughout.
Have fun! I will be posting updates on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse, and on Facebook: @MelissaBenderFitness to let you guys know if the baby ends up coming. Based on the intensity of these contractions, I would say we are getting a 4th of July baby, unless my labor ends up being insanely long!
