15-Minute Sculpted Body Home Workout with Dumbbells

Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

These are the workouts I have posted thus far this week:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

How are you feeling today? Don’t forget to listen to your body during your training. One of the most useful things you can do during a workout is focus on the muscles you are using & how your body is responding. It is very common to think of the mind and body as separate things, but our systems work best when they are in sync with each other.

I am headed off to work! I hope you all enjoy today’s workout & find it challenging. I’m 32-Weeks pregnant today, so check back for my Fit Pregnancy Update.

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

Hi Everyone!

I have a great, and challenging throw-back workout for you. I am out of breath throughout the entire video! Push yourself for maximum repetitions during this workout. This is a major throwback, so we have change a lot of the way we film now, but let me know what you think of hearing me call out and share my number of repetitions for each exercise.

Was it motivating or distracting? Do you like to keep track of your reps during HIIT workouts? I actually like it, because when I repeat the workout for round 2, or even on a totally different day, it gives me something to aim for. I always try and “beat” my reps from the last time I did the workout.

I am thinking that I want to re-challenge myself to this workout post-pregnancy when I can really give it my all. I am interested to see how my body handles this one now.

Tonight Jesse and I went to another Spin (Cycling) Class. I am really enjoying it, and Jesse’s running endurance definitely translates to the bike. His push during class is insane! He got in 17.8-miles during a 45-minute class, I got in 12.8. It was the first real workout I got in since my battle with the Norovirus this weekend. It felt great to workout!

Jesse stretching before class. Tonight’s theme: Music & Music Videos from 1996.

Tomorrow evening I have my 32-Week Pregnancy Check-up. The video below is a little peek into how active Baby Bender is. I am convinced he is doing Burpees in there! We will be filming some new workouts this week & I will be posting another weekly pregnancy update.

I hope you enjoy today’s workout! Have fun with it! Push yourself! Don’t be afraid to breath hard and work up a sweat. The challenge makes you stronger!

See you soon,
Melissa

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
When I filmed this workout: I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Repeat 1-3X

Arms + Full Body Home Workout Combo: 20-Minutes

Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

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

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Repeat 1-3X
Optional: Pair with 30 Minute of Cardio

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

Good Morning Everyone!

It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.

You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!

The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!

I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).

Have fun with today’s workout combo! I will see you soon!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)

Set your interval timer for 10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

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

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over

Good Morning Everyone!

It’s another day & time for another workout! I am having a great time going through the BenderFitness archives to pick out workouts to share with you. It gives me a great sense of accomplishment to realize that I have now filmed over 700 different home workouts! Cheers to adding to that number!

Keep your core strong during all pushups and planks, bend the elbows to 90 degrees. Keep a straight line from heels to hips to shoulders, and lower your body toward the floor.

Today’s workout is a full body workout. I use a bench for two moves in this workout, but you can use a chair or other sturdy surface. I also use a jump rope. If you don’t have one substitute high knees, or do rope less jumping (the same movement you would with a jump rope).

Yesterday I got in a great run outside. The sunshine was calling to me! I am slowing down more during my runs now, but they still feel amazing. Someone asked me if I feel like my belly is bouncing while I run, and I haven’t noticed that at all. I feel great, and I monitor my Rate of Perceived Exertion throughout the run (and any other workout) to make sure it isn’t to intense.

Slow & Steady! I monitor my pace by talking to the baby while I run to make sure I’m not to out of breath!

My core/abs still feel nice and strong, like they are supporting the baby and my body. I have no back pain or discomfort (knock on wood!)

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Equipment: Chair or Bench, Jump Rope (High Knees or Ropeless Jumping can be substituted)

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X

Quick Calorie Torching Home Workout

Hi Everyone!

It’s time for another workout! Today’s workout will get your heart rate up and have you working up a sweat. I did this one for repetitions. If you prefer intervals, check out the moves in the video and then set your timer for 12 Rounds of 10/50 and go for maximum reps.

In one exercise I use my bench to jump up onto. If you don’t have anything sturdy to jump on, you can substitute a regular squat jump. It is going to be back to back with a Squat Jump with Heel Tap. You will definitely feel the burn. Rest if you need to, but aim to get in as many jumps as you can.

During any jumping exercise be sure to land with a slight bend in your knees. This helps prevent jarring and protects your knee joint. If the jumps are to intense, you can substitute a stand and squeeze at the top of your squat. Always listen to your body. Don’t be afraid to challenge yourself with harder variations, but be aware that it’s okay to modify if you need to!

Have fun today!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up (or Regular Jump Squat)
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Repeat 1-3X

Bikini Butt & Leg Workout: Body Weight Exercises

Good Morning Everyone!

It’s Wednesday already! Hopefully you have been enjoying the workouts so far this week!

To re-cap, so far this week’s workouts are:

15-Minute Body Weight HIIT: Full Body Cardio Fat Burn

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

15-Minute HIIT Burn Workout: Body Weight Home Workout

Today’s routine is focused on working your lower body. You don’t need any equipment, although you can always add some dumbbells into the routine to increase the challenge.

Today I am 29-Weeks Pregnant. Yesterday I wasn’t feeling very well so I took an Active Rest day. I went for a walk with Jesse. I got in over 10,000 steps for the day, and did some pelvic wall tilt exercises to keep my core strong. I am feeling much better today.

I hope you all enjoy today’s workout!
Melissa

PS You can let me know what you think of the workout, or tag me in your photos on Instagram & Twitter: @BenderFitness I am also on Facebook: www.facebook.com/MelissaBenderFitness

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Long Jump Burpees
2. Side Leg Lift (right)
3. Side Leg Lift (left)
4. Squat Kickback (right)
5. Squat Kickback (left)
6. Leg Series (right)
7. Leg Series (left)
8. Runners Lunge Kick (right)
9. Runners Lunge Kick (left)
10. Squat Kick (alternating)
11. Cheek to Cheek Plank
12. Plie Jump
13. Scissor Abs
14. Heel Pulse Squat

Repeat 1-3X.
Optional: Pair with 30-Minutes Cardio of Choice.

15-Minute HIIT Burn Workout: Body Weight Home Workout

Good Morning Everyone!

I hope you’re ready for today’s workout! It’s only 15-Minutes per Round, so you can stack it or pair it with another workout for a longer routine. Today I included two other short workouts that can be paired with this one. I got a lot of great feedback from the 38-Minute HIIT Boot Camp Workout I posted yesterday, to let me know people really enjoy the longer workouts. We will definitely keep that in mind when we film future workouts!

Today’s workout options:

15-Minute HIIT Burn Workout: Body Weight
4-Minute Standing Lower Body Workout
10-Minute Jump Rope Workout

If you do one round of each your total workout time will be 29-Minutes. I like to aim for 30-60 Minutes total workout time. The important thing is making a routine that works with your schedule so that you can be consistent. Consistency is key to results.

I hope you enjoy today’s workouts!
Melissa

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

Equipment: Chair or Bench

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

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)

Repeat 1-3X

15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

Hi Everyone!

I am planning to film a brand new workout today, but in the mean time I wanted to share this workout that I filmed back in September. This one is from just before I got pregnant & it is a great full body HIIT Cardio Fat Burner. You don’t need any equipment, and you will work everything!

The full length video and photo breakdowns of today’s workout are below.

I haven’t gotten in my workout yet today, but I will! I have challenged myself to go up/down my stairs 10X per hour today until I get my workout done. It’s an easy way to get in some exercise while I get stuff taken care of around the house.

StitchFix: https://www.stitchfix.com/referral/5752949

Non-fitness related, but fun: My latest ‪#‎StitchFix‬ came in! They offer maternity clothes, but I requested to continue getting regular clothes instead so I can keep wearing them after my pregnancy. My stylist, Deena Green, has done an awesome job at picking items that will fit during and after pregnancy.

If you want to try the service this is my referral link: https://www.stitchfix.com/referral/5752949 You can request my stylist in the comments if you want to! I am not affiliated with the company at all, but they offer referral bonuses to any of their users (a $25 product credit). I have been using the service since September, and have LOVED everything I received!

Are you guys interested in seeing more lifestyle related posts in addition to workouts? This would include more recipes, fashion, body image, my transition to being a new mom…my focus would still be fitness, but I would be sharing more of my personal experiences and lifestyle. Let me know what you think!

I hope you enjoy today’s workout!
Melissa

PS You can let me know what you think of the workouts on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

PPS If you’ve ever wondered what it’s like behind the scenes when we film a workout it’s a lot like this:

Foam Rolling or Cat Cuddle Time?

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Full Body Home Fat Burn

Hi Everyone!

I hope you are ready for today’s workout! Today’s routine is a Full Body Fat Burn. This one is set up for Reps, but you can easily make it into a timed HIIT workout with your interval timer. Either technique will give you a great workout. If you go for Reps focus on keeping rest in between each exercise as minimal as possible.

Yesterday I shared the Shape Your Body Home Workout. If you haven’t tried it yet, you can check it out now.

Tonight Jesse and I teach our last Group Yoga class of the semester. I am going to miss our class and students, but I am excited to have more time. I want to film more new workout to share with everyone, but with working full time, teaching, and preparing for baby there just hasn’t been enough time!

I hope that you enjoy today’s throw back workout! I will work on getting a new workout (or two!) posted this weekend.

Have fun!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or HIIT Style: 12 Rounds of 10/50.

Equipment: Something sturdy to step up on (chair, bench, step)
Stability Ball (Optional)

1. Side Step Up (right)
2. Side Step Up (left)
3. Plank Jack
4. Ball Pull Abs/Floor Pull
5. Ball Pull Butt/Floor Pull
6. Criss Cross Mountain Climber
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Knee Tap Squat Jump
12. Bicycle Abs

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!
Melissa

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

Repeat 1-3X

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

Repeat 1-3X

Low Impact Lower Body Workout: No Equipment Legs, Thighs & Butt Workout

Hi Everyone!

Are you ready for a Low Impact, but very effective, lower body workout? Don’t let the words Low Impact fool you. This routine workouts your lower body from every angle. When I filmed this workout I filmed my second round, so I was really feeling it.

You can repeat this workout up to 3X and pair it with up to 30-Minutes of cardio of choice. The nice thing about short workouts is you can fit in a round at any point during the day. If you only have time for one round at least you got a workout in! If you have more time you can repeat it or stack it with another workout!

Yesterday was a crazy day for me. I was in a car accident with a deer on my way to work. I am fine, and Baby Bender is fine, but it was very scary. I spent the morning in Labor and Delivery at the hospital having the baby monitored. He hated the device they were using to monitor his heart rate (the sound waves must feel funny) and he kept trying to kick it off of my belly. You could actually see him kicking it all over the place!

End result, he is 100% fine, and I am sore through my sternum (breast bone) from the seat belt. I am teaching a yoga class tonight, but it’s going to be all verbal instruction, with Jesse demonstrating any of the movements for me, because I will be staying off of my arms for a few days. I want to let this soreness heal up before I try anything.

I hope you enjoy today’s workout! Let me know how you are feeling! I will post a link to all of the week’s workout’s tomorrow.

Have fun!
Melissa

PS you can find me on Instagram & Twitter @BenderFitness

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

1. Standing Kick Back (right)
2. Standing Kick back (left)
3. Leg Series (right)
4. Leg Series (left)
5. Plank Leg Lift (right)
6. Plank Leg Lift (left)
7. Chair Heel Pulse
8. Push-up Squat Reach
9. Cross Leg Hip Thrust (right)
10. Cross Leg Hip Thrust (left)

Repeat 1-3X

Full Body Bender: Home Workout

Hi Everyone!

It’s time for another throwback workout! Today’s workout is a full body routine. I use weights for the last two exercises. If you have weights available, use them to add to the challenge. I use a barbell, but you can also use dumbbells.

I completed this workout for reps, but you can challenge yourself by timing the workout & moving from one exercise to the next as quickly as possible.

Jesse and I teach a Boot Camp HIIT class this evening. We will be teaching a 60-Minute class. Our workout will consist of a 10-Minute Warm-up, 2 Rounds of 20-Minute HIIT (40-Minutes total), and a 10-Minute Cool Down. I am behind on filming our boot camp workouts, so I have a few new ones on our “To Film” list. I still do the full workout with the class (like I do in the videos with you), but I am modifying more exercises now.

I hope I can get my abs back to looking like they do in this workout video after Baby Bender is born! I’m almost 25-Weeks pregnant now, and my belly seems to be growing by leaps and bounds! I am looking forward to sharing a new workout program with you after the baby is born. In the mean time I am enjoying my baby bump.

I have been monitoring for Diastasis Recti (abdominal separation) and so far I don’t have any. I will be writing an article specifically on Diastasis Recti and Pelvic Floor exercises as soon as I have some free time. As an Occupational Therapist one of the areas I have trained in is Urinary Continence and Pelvic Floor strengthening. I am hoping to start an Outpatient program where I work after my maternity leave.

I love my job, but working full time, blogging, teaching two group fitness classes per week, running, and being pregnant hasn’t left me with a lot of free time to get my To Do list checked off lately. It’s all totally worth it because I love what I do, but I wish there were more hours to the day. Thank you guys for bearing with me, and being supportive as I share a lot of older workouts right now.

I hope you enjoy today’s workout!
Melissa

For an added challenge go through the workout as quickly as possible with your Gymboss Interval Timer set to stopwatch. Do not sacrifice from for speed, but be sure to challenge yourself throughout the workout!

*If you want to increase the cardio burn you can add 60-seconds of Jump Rope or High Knees in between each exercise.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

Repeat 1-3X

15-Minute Full Body Workout to Improve Running Form & Efficiency

Hi Everyone!

It’s workout time! Today we have a brand new workout for you. 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.

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.

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.

If you aren’t a runner this is still a great full body workout! I hope you enjoy today’s routine. I always love when Jesse teaches a workout!

Have fun!
Melissa & Jesse

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.

15-Minute HIIT: Full Body Fat Burning Home Workout

Hi Everyone!

It’s time to workout! Today’s workout is a 15-Minute Per Round HIIT that will work your entire body. I love short but intense HIIT workouts because they are great for burning fat, while maintaining lean muscle (you need this to maximize your metabolism, strength and give your body shape!) Also, the shorter duration means no excuses!

If you only have 15-minutes you can still get in a great workout. If you have longer, you can repeat the workout or pair it with another workout to increase the intensity.

During this workout I utilize some dumbbells to increase the challenge. Don’t be afraid to add some resistance to your workouts. Muscle is a good thing! It doesn’t just make you stronger (isn’t that incentive enough?), it helps you burn more during every workout.

I posted a breakdown for intervals and for Repetitions so you can choose the workout style that is best for you today. As always, focus on form. If you are going for Intervals push yourself to get in as many reps as possible during each interval. I find that it helps to set a goal number in my head to push for, and to track how many reps you get in for each exercise. The extra motivation of setting a goal can give you the incentive to push just a little bit harder.

You get out what you put into your workouts, and your health and fitness are worth the extra push.

I hope you enjoy today’s workout. The breakdown is below.

Melissa

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank

Repeat 1-4X

Weighted Sweat & Sculpt Workout: Home Body Shaping & Cardio Workout

Hi Everyone!

Today’s workout is a fun challenge.

In this workout I use a jump rope, but you can easily substitute Ropeless Jumping if you don’t have access (or space) to use a jump rope. I also use two dumbbells to increase the challenge. These exercises can be performed with body weight, but the added challenge of weights will help you sculpt even faster, and increase the challenge.

When I filmed it I did one round HIIT style for time, and completed the second round for reps. You can choose the style that works best for you. I included the full length HIIT video, and a tutorial video below. I like to switch up the challenge because it makes your body work in two different ways.

As always, focus on form during each movement. You will maximize the benefit of each exercise by using full range of motion, and ensure you are targeting the correct muscles.

I am still hosting my March Bonus Challenge Move on Instagram: @BenderFitness. I included the video for today’s move at the bottom of the page (below the workout tutorial) so be sure to check that out, and add it to your workout today for an extra burn.

I hope you enjoy today’s workout!
Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter.

Gymboss Interval Timer set for

Max Reps 50 seconds, 10 seconds rest between exercises
or
10-20 Reps per exercise with 50 second cardio burst between exercises.

Equipment: Dumbbells (all exercises can also be completed with body weight).
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

*Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice.

Workout Tutorial Video:

Today’s challenge move: Balanced Leg Abduction. Stand on one leg. Keep your knee facing forward. Las you extend your leg out to the side. Repeat. Level 1: 10 Reps per leg. Level 2: 15 reps. Level 3: 20 Reps. Repeat 1-3X today. www.BenderFitness.com #benderfitness #BenderFitnessChallenge #challenge #MarchMovement #workout #fitness

A video posted by Melissa Bender (@benderfitness) on Mar 9, 2016 at 3:04am PST

Full Body HIIT Workout: No Equipment Home Cardio Fat Burn

Hi Everyone!

Today’s workout is a throwback workout! It’s from my HIIT the New Year Hard Workout Challenge series. This is a full body workout. This routine utilizes some unique movement variations and combinations.

I have taught this workout in my group boot camp class as well, and the class enjoyed it. You can repeat this workout up to 3X to increase the intensity of your workout today. You can also choose to pair this workout with some bonus cardio: running, jumping rope, walking, or swimming.

Today I stuck to running for my workout. Jesse and I got in a 5.5 mile run outside. It was cold, and I was not moving very fast, but it felt great to get outside and run. I am enjoying being pregnant, but I am definitely looking forward to being able to run hard again. I always go a little bit slower when I run with Jesse, because we talk the entire time, but I miss being able to run hard when I want to.

I got my second pregnancy food craving today, and it was for vegetables! I had to stop what I was doing and make myself some vegetables. I’m glad the little guy wants to eat healthy, so I wasn’t going to say no!

Mixed Vegetables in Chicken Broth

I hope you enjoy today’s workout! Let me know what you think in the comments below of on Instagram: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

PS Today’s Challenge move video is below, but you can also find them on Instagram!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds.

1. Low Jack Burpee
2. Heel Tap Plank
3. Step Out Pushups
4. Reach & Tap Plank
5. Hip Thrust (Alternating)
6. Surfer Burpee
7. Triple Kick (right)
8. Triple Kick (left)
9. Table Kick (right)
10. Table Kick (left)
11. Lunge Jump Burpee
12. Punch & Crunch
13. Twisted V-Up (right)
14. Twisted V-Up (left)
15. Toe Touch Hip Lift

Repeat 1-3X
Optional: Add 30 Minutes Cardio

Bonus Challenge Move:

Today’s workout challenge move (Day 6!) is Decline Spiderman Rotation: elevate your feet on a bench, chair or step. Engage your core & keep it pulled in and supported throughout the movement. Check that your hands are directly below your shoulders. Bring your knee to your elbow, and rotate it across your body toward the other elbow. Step back and repeat on the other side. Level 1: 10 Reps. Level 2: 15 Reps. Level 3: 20 Reps. Repeat 1-3X today in addition to your workout. www.BenderFitness.com #benderfitness #BenderFitnessChallenge #spiderman #exercise #fitness #readysetgo

A video posted by Melissa Bender (@benderfitness) on Mar 6, 2016 at 6:31am PST

Tone Your Tush & Arm and Back Home Workout Combo

Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on Mar 4, 2016 at 3:10am PST

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Quick Full Body Workout: Burn, Sweat & Sculpt: 15 Minute HIIT Home Workout

Hi Everyone!

Today’s workout is only 15-Minutes per round, so you can increase the intensity by repeating the workout, or get in one hard round. This is a HIIT workout, so the goal is to really push yourself to get in the maximum number of reps you can during each exercise. Never sacrifice form for speed. Form is always number one!

Having accurate form and full range of motion for each exercise ensures that you are recruiting the targeted muscles during each exercise.

Don’t forget: It’s March Movement Challenge Day 2! In addition to this workout the challenge move today is a Hip Press. I posted the video on my Instagram: @BenderFitness

#BenderFitnessChallenge Move Day 2: Hip Press. Start in a side lying position with the bottom leg bent at 90 degrees below you and your hand beneath your shoulder. Lift the hips and lift the top leg, keeping your knee facing forward. Complete all reps and repeat on the other side. Beginner: 10 Reps Per Leg. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X. Plus a full length workout is up: www.benderfitness.com #benderfitness #BFWorkout #MarchMovement #challenge #workoutchallenge #23weekspregnant #fitpregnancy #fitpreggo

A video posted by Melissa Bender (@benderfitness) on Mar 2, 2016 at 3:01am PST

I will also post the video here, but I am having some trouble getting it uploaded onto my computer this AM, so it will have to wait until I get home from work. I am finally starting to feel a little bit better. I still have a runny nose and cough, but I can tell that my cold is improving, so I should be able to film some new workouts soon!

I hope you enjoy today’s workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

Quick Lower Body HIIT: 15 Minutes Per Round & Daily Movement Challenge

Good Morning Everyone!

I hope you’re ready for today’s workout! One round of this workout will take 15-minutes, but you can repeat it if you are looking for a more intense challenge. This workout is focused on the lower body.

The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

In addition to today’s workout I also posted a Challenge Move. For the month of March I am hosting a March Movement Challenge. That means I will post one exercise per day to be performed on it’s own or in addition to your workout of the day.

Today’s challenge move is the Warrior Split Squat. I have posted a picture tutorial and a video tutorial below:

Warrior Split Squat Directions

The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.

Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg

Have fun with today’s workout and today’s workout challenge move!
Melissa