It’s time to get in your daily workout! Did you enjoy your rest day yesterday?
This Week we had some great workouts on the list. I only included one rest day this week, but you can always modify the schedule to fit your own needs:
Aim for 1-3 Rounds per workout. You can always pair a workout with 10-30 minutes of Cardio of Choice (running, walking, jump rope, etc). Listen to your body as you develop and progress your workout schedule. It’s important to find the balance between continually challenging yourself, and also taking enough rest to allow your body to make the fitness gains you are looking for. Your muscles grow stronger when they heal (during rest) so don’t skip out on your rest day!
I am currently 40 weeks + 4 Days pregnant, so I unfortunately won’t be joining you for this workout, but I will be exercising today. Check in on my Facebook (@MelissaBenderFitness) and Instagram (@BenderFitness) for the latest updates.
When I filmed this workout, I completed it for time, but you can also choose to do it for reps.
Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.
Of course, if you want to increase the intensity/burn of the workout, you can repeat it!
When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.
I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile
.5 Mile Brisk Walking Cool Down.
I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.
I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!
Let’s get this day started right, with a Full Body HIIT Workout. This routine only takes 15-Minutes per round if you do it HIIT style. I also posted the breakdown for Reps below. The nice thing about these shorter workouts is that you can repeat them, pair them with another workout (there are over 700 on this site and on my youtube page: www.youtube.com/mdloughy), or squeeze a round or two in whenever you can make time in your day.
Even when you get busy, 15-minutes is doable! I started doing higher intensity HIIT when I was in graduate school because I suddenly had far less time to get things done. I am currently 39-weeks and 4 days pregnant, work full time, and dedicated to continuing this blog, so those quick but intense workouts are going to be an important part of my life as I add motherhood to my list of priorities.
I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.
This is a great full body routine that will work every part of your body. If you didn’t try yesterday’s core workout you can pair them together! You can find the core workout here: Belly Fat Banisher Workout: Ab & Fat Burn HIIT.
I am officially 39-Weeks pregnant today. I still feel great. My workouts are primarily walking, squats, lunges, plies, and pelvic tilts. Almost time to meet Baby Bender! It’s funny, when I originally filmed this workout I apparently had sinus infection and wasn’t feeling very motivated. Today I looked at this photo and thought “Wow! I could lay on my stomach!” hahaha.
Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.
I hope you enjoy today’s workout! I can’t wait to start filming my brand new workout program after I have the baby (and am medically cleared to workout!)
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
It’s workout time again! Yesterday we did the full body: 15-Minute HIIT Burn Workout: Body Weight. Today’s workout is a Cardio & Core workout. This routine utilizes moves to strengthen your mid-section from every angle and in every plane of motion, combined with fat burning cardio bursts.
If you don’t have a jump rope that’s okay! You can substitute rope less jumping, high knees, burpees or another cardio of choice. Just make sure the cardio is intense enough to keep your heart rate up and make you sweat.
I will be 39-weeks pregnant tomorrow so there are no intense ab workouts for me right now, but I can’t wait to get back to them! Baby could theoretically come at any time now, but I think he has made himself very cozy and doesn’t plan on coming out quite yet.
I am still feeling fantastic overall, but definitely noticing more fatigue and more frequent napping. I will be working up until I deliver, and when I get home I am wiped out. I have been napping, and then getting in at least a walk and some squats/plies for exercise.
Buffy cuddling my Baby Belly.
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
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
Today’s workout is a 15-Minute HIIT Workout for your entire body. Grab a chair, or bench, and you are ready to go. The full length workout video and photo tutorial are both posted below with workout breakdown.
I also posted the video for my 10-Minute Jump Rope Workout below for those of you that want an extra cardio burst to go with this workout.
I am now down to single digits until my due date for Baby Bender. I still think he is coming late, but you never know! It’s crazy to think that it could happen at any time. Overall, I feel very good, but I am definitely more tired than usual. So far I haven’t gotten any last minute energy burst, just a desire for more naps!
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
I have a fun throw back workout for you with two special guests! I love when I am joined by family and friends for workouts. I think it helps to see people of all levels pushing through a workout. The nice thing about HIIT is that you can push as hard as you are able to, and that is different for everyone.
In this video, my sister, Kristen, and her fiancé (now husband!), Jason joined me for another workout. They had previously joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.
Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.
As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂
I hope you enjoy today’s workout! I am almost at the end of my pregnancy! I did a HIIT workout yesterday, and got in a nice walk today. I am currently 38 weeks and 4 days pregnant, so we shall see when Baby Bender decides to make his debut!
Got in a nice 3.5 mile walk today. I wanted to run with Jesse & Evan, but with temps already in the 80s and pure, glorious sunshine I didn’t want to risk overheating the baby. 38 weeks & 4 days pregnant & feeling great! Aiming to keep it that way until I finally get to meet this little guy. Did you workout yet today? #BenderFitness #walk #sunshine #dontstop #38weekspregnant
I have a fun and challenging Full Body Sculpt & Sweat Workout for you today! One round of this workout only takes 15-Minutes. You can repeat it for a longer/more intense workout.
We had technical difficulties with the original video so I re-filmed the workout after taking a Ballet class. I could definitely feel the challenge when we re-filmed this one!
The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo.
I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.
I hope you enjoy this workout! As always you can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Let me know what you think! Tag me in your photos! I love seeing you participating in the workouts.
Have fun today & keep making healthy choices!
Melissa
The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.
HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.
Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist
Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front.
Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.
Dive Bomber: Part 1
Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.
Dive Bomber: Part 2
Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.
Dive Bomber: Part 3
Press the hips forward. Lift from your lower back, and com into Up Dog position.
Squatting Warrior III: Part 1
Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.
Squatting Warrior III: Part 2
Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward.
Return to Chair pose and repeat the movement on the opposite side.
Pistol Squat:
Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Pistol Squat:
Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Jumping Pushups: Part 1
Start in Plank Position. Complete one pushup.
Jumping Pushups: Part 2
Jump your feet to each side of the mat. When you return to center start over and complete a pushup.
Side Plank Hip Drop: Part 1
Start in side plank with your arm below your shoulder.
Side Plank Hip Drop: Part 2
Drop your hips toward the ground. Immediately press back up to lift the hips high.
Hopping Lunges (Forward & Back): Part 1
Start in a Lunge Position.
Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.
Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.
Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).
Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.
Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.
Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.
Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.
Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.
This is a quick, but efficient full body, fat burning workout. Quick, but intense workouts have great benefits for both Fat Burning and Metabolism Boosting. This workout utilizes full body movements to create balance in your body and muscles.
Don’t be afraid to push! Push yourself to get in as many reps as you are capable of during each interval. HIIT isn’t the time to pace yourself! That said, if you need to take a break, take it, and get back into the workout as quickly as possible.
When I filmed this workout I repeated it 2X. Let me know how many times you go through it in the comments below, on Facebook: @MelissaBenderFitness or on Instagram/Twitter: @BenderFitness
I can’t wait to get started filming my new workout series after I have my baby! If you want to know more about how my pregnancy is going you can read about it here: Fit Pregnancy: 37-Weeks Pregnant & Counting. I am 37-Week & 5-Days Pregnant today, and we finally got the nursery 90% done! All we need is a glider or other comfortable chair for nursing and rocking the baby. I included some photos below from my maternity photo shoot. We are blessed to have the most amazing friend & photographer: LeeAnn Freeman of Generations Photography & Gifts.
I still have several workouts to film that are great whether you are pregnant or not, but between trying to re-organize our house, get the nursery setup, buy the rest of the things Baby Bender needs, working full time, and napping (that feels very necessary right now!) there just hasn’t been enough time. I have a feeling that baby is staying put past his due date, and if that ends up happening I still have some time to get some new workouts filmed to share with everyone.
In the mean time, I hope you enjoy this throwback workout! If you like it share it! When you share these workouts, comment on Facebook posts, or like Instagram photos you are helping to make BenderFitness.com more visible and more successful (which helps keep it free, by offsetting the costs of running a blog!) Facebook and Instagram have changed their settings, which sadly means that my posts are hidden from people’s Facebook news and Instagram feeds unless I want to pay big bucks for advertising. Thank you for coming here and showing your support!
This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.
You might be wondering what the difference is between an Isometric exercise, and a Plyometric exercise. Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).
Dancer Pose
Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. When I filmed this workout I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form.
It is important to switch up the style of challenge to your body. It helps you continue to progress with your level of fitness, and allows your body to learn to adapt to new things.
Have fun with today’s workout!
Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.
Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise. Intermediate: 40 second interval, 15 seconds rest Beginner: 30 second interval, 15 seconds rest
1. Frogger 2. Extended Hold 3. Mountain Climber Cross 4. Warrior 3 5. Jumping Lunge Kick 6. Warrior 3 7. Jump Squat 8. Dancer Pose (right) 9. Dive Bomber 10. Dancer Pose (left) 11. Side Lunge Tap 12. Boat Pose 13. Pistol (right) 14. Down Dog 15. Pistol (left)
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.
I hope you’re ready to workout! Today’s workout will only take 15-Minutes per Round. The goal is to push for as many reps as possible during each 50-second interval. Focus on maintaining good form throughout for each exercise.
HIIT workouts are linked with increased fat burning, while maintaining lean muscle mass. That means you can burn fat, while keeping your metabolism boosted at the same time.
This week I hit the 37-Week Pregnant mark. It seems like time is flying by! I know I keep saying that, but it remains so true. If my baby comes on time we will be meeting him in about 3-weeks! Yesterday I did a 2-Mile Run, followed by a 1.5 mile walk outside. It felt great! One of my neighbors told me that my baby is going to come out running.
Running at 37-weeks pregnant.
I am way behind on my Fit Pregnancy update posts, so I will make sure I start working on that. I have been working on putting together some challenge groups using my 30-Day challenge workouts. What would you like better:
-30-Day Challenge groups that you can join to help keep you on track with the workouts.
-12-Week Workout Challenge using my Bikini Prep Program to help keep you on track.
I am still in the organizational phase, but I have a lot of the prep taken care of already.
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
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.
The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.
The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)
Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
1. Supergirl Heel Tap (right) 2. Supergirl Heel Tap (left) 3. Hip Lift 4. Rock the Boat 5. Twisting Knee Drop Plank 6. Temple Tap Abs 7. Side Plank Leg Lift (right) 8. Side Plank Leg Lift (left) 9. Toe Tap Crunch 10. Ab Wringer
I have a great throwback workout for you! This workout is a full body workout that will burn fat and help you sculpt beautiful, strong, lean muscles. This workout was originally filmed as part of my 30 Day Workout Challenge. The day I filmed it I followed it with a 30 Minute (4 Mile) run on the treadmill. You can repeat the workout or pair it with cardio of choice to increase the intensity.
My dumbbells were 20 lbs each for this workout. 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.
I am filming a new workout today, and writing my Fit Pregnancy Update. It has been a wonderfully busy weekend. I had my baby shower, my lifelong best friend flew from out-of-state to stay with me for the shower, and I got to see a lot of my family and friends this weekend. I have gotten in a lot of walking and exercise. On Wednesday I hit the 36-weeks pregnant mark, and more and more often people look at me and think I am going to pop any second! I think I am going full term, or slightly longer, so we shall see. 🙂
Enjoy today’s workout and check back later for a Brand New workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness.
10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps
Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on) 1. Dumbbell Swing (right) 2. Bulgarian Split Squat (right) 3. Dumbbell Swing (left) 4. Bulgarian Split Squat (left) 5. Romanian Deadlift 6. Chair Twist 7. Crunch and Tap 8. Single Leg Deadlift (right) 9. Single Leg Deadlift (left) 10. Side Plank Row (right) 11. Side Plank Row (left) 12. Heel Tap 13. Grand Plie 2nd Position 14. Supergirl Row (right) 15. Supergirl Row (left)
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice
It’s workout time again! I hope you’re ready to get sweaty & really work on burning fat and strengthening your core from every angle. This workout makes your entire core work, while incorporating cardio.
I am once again living vicariously through you all during this core workout. At 35-Weeks Pregnant my core program is very modified right now. I miss the workout variety. I’m a little bit nervous to see how my body is going to handle full pushups and burpees when I get back to my normal program, but I’m excited to build my strength back up again!
I also shared a recipe last night: Whole Wheat & Zucchini Noodle Pasta. You can make this recipe with just Zoodles (Zucchini Noodles), or pasta of your choice. It was tasty and filling! I love vegetables, and add them to as many recipes as I can.
Have fun with today’s workout! I still have a new one to get posted for you all!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
It’s workout time! Yesterday I posted a great Low Impact Lower Body Workout. Today we are picking up the intensity with a 15-Minute Per Round Cardio Workout. You can repeat this workout if you have time, or pair it with another workout of choice.
Warm Up before you workout. Your warm up should be simple, enough to get your heart rate up and your bloom pumping a little bit, some gentle walking or jump rope is a great option. This will help prepare your body to maximize the burn and work at a higher level during the workout. Push yourself to get in your maximum number of reps during each interval.
I am finally filming a new workout tonight! I will be 35-Weeks Pregnant tomorrow so be prepare for some major baby bump! That said, it’s still a great workout for anyone who isn’t pregnant too. I did the new workout twice last week, and Jesse did it once.
34 Weeks and 6 Days Pregnant!
Have fun with today’s workout! I will see you later!
Melissa
PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
10/50: 10 Seconds Rest, 50 Seconds Max Reps
1. High Knees 2. Jump Squat 3. Russian Kicks 4. Frogger 5. Mountain Climbers 6. Toe Tap High Knees 7. Side Lunge Jump 8. Lunge Kick (right) 9. Lunge Kick (left) 10. Surfer 11. Mountain Runner 12. Plie Jump 13. Burpee 14. Lunge Jump 15. High Knees
It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.
One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.
As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.
It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.
I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!
Have fun!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness
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
I hope you’ve been enjoying the workouts I have posted this week! I included links to each workout we have done this week below, for easy reference. It’s a great one to Bookmark or Pin if you want to keep the schedule handy.
Today’s workout is focused on the Arms. For the workout you will need dumbbells, or something to add resistance to your workout. Muscles give your arms shape. It’s not anything to be afraid of! A lot of women avoid working their arms so they won’t look “bulky” but it takes a LOT of work & purposeful effort to get a woman to look bulky in the arms. So don’t be scared! Grab some dumbbells, as heavy as you can handle with good form, and go for it! If you have lighter dumbbells you can increase the # of reps to maximize the challenge.
During this workout the last 2-3 Reps of each exercise should be very challenging for you!
Workouts from this Week:
Workout 1: 30 Minute Full Body Home Workout & Fat Burn
Workout 5: That’s today! Get Ready to Work Your Arms!
*Include 1-2 Rest Days this week. I also recommend choosing one Yoga or stretch video. Flexibility reduces your risk of injury, AND improve the speed of your results! The increased range of motion can increase the power of each movement. You can find those here: https://www.benderfitness.com/category/yoga.
Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.
Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!
Post-Workout Sweat
Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.
Remember, it’s the challenge that changes you and makes you stronger!
1. Front Squat 2. Mountain Climber 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Hip Thrust Frogger 6. Bulgarian Split Squat (right) 7. Bulgarian Split Squat (left) 8. Romanian Deadlift 9. Hip Thrust (right) 10. Hip Thrust (left)
Repeat 1-4X
Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.
Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.
Split Squat (part 1): Back foot rests comfortably on a sturdy surface.
Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.
Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.
I hope you’re ready for a quick, but challenging Interval Fat Burn Workout! This workout combines repetitions with cardio bursts. I use a kettle bell for a few moves, but you can use dumbbells or your own body weight if you don’t have equipment handy.
You can repeat this workout, or pair it with another workout to make it longer and amp up the burn.
Remember, you can always adjust the schedule to fit your rest days. The most important thing is being consistent with your workouts, and that happens best when you prioritize it in your own lifestyle.
I will be posting another pregnancy update this weekend, so be sure to check back later if you want to see how I am doing at 33+ weeks pregnant. In the mean time I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sadly my Facebook posts are being shown to barely anyone due to changes in facebook’s policy’s and advertising program. They want me to pay $1000s of dollars just to show my posts to people who have already liked my page. Running a free website doesn’t allow me to do that, so please click to subscribe to notifications on my Facebook page if you want the fastest updates.
1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)
Repeat 1-3X
*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂
I hope you’re ready for today’s workout! This workout is 100% Body Weight and very effective. You don’t need a ton of equipment to get in a great workout.
As always, if you have more time you can repeat this workout, or pair it with another workout of choice. The day that I filmed this workout I paired it with a 6-mile run.
If you are following along with the workouts I have posted this week I shared links to each one below. This week’s workouts so far:
15-Minute Sculpted Body Home Workout with Dumbbells
Have fun with today’s workout!!! Let me know what you think on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
It has been another super hectic week, and I feel like I haven’t gotten in any really good workouts for myself. I’m 32-Weeks Pregnant, and since I had the Norovirus over the weekend I have still been pretty tired. Plus I am playing catch up on all of my weekend chores that didn’t get done last weekend.
That includes Blog Updates and New Workouts! This weekend I plan on getting stuff done (and not being sick, woohoo!)
