Today’s workout is a Full Body Workout. This routine can be repeated, and I recommend timing yourself to see how many times it takes you to get through each round. Focus on form during each exercise, and really push yourself.
I filmed this workout for reps, but you can also set your interval timer for 13 Rounds of 10/50, if you prefer to do it HIIT style. I use a barbell in one exercise, but you can substitute Dumbbells, or do the movement with body weight.
My plan was to film two workouts this weekend, but my cold/sore throat just doesn’t want to go away! I am hydrating, gargling salt water, and drinking tea with honey. I will have to see what the day brings, but right now it looks like rest is going to be my best friend.
I hope you enjoy today’s workout & I hope that I am back to 100% and able to work out with you all soon!
As I type this, Baby Bender is practicing his acrobatics in my tummy, so I think he wants me to say “Hello” to everyone on his behalf.
Have fun!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks
1. Mountain Climbers 2. Right Toe Reach 3. Left Toe Reach 4. Crescent Knee Plank (right) 5. Crescent Knee Plank (left) 6. Squat Lift 7. Russian Kicks 8. Full Leg Series (right) 9. Full Leg Series (left) 10. Cheek to Cheek Plank 11. Butt Lift 12. Jump Kick (right) 13. Jump Kick (left)
How are you feeling after yesterday’s Core Cardio Fat Burn workout? Today’s workout is a full body plyometric workout that will get your heart rate up and help you work up a sweat.
With HIIT workouts (High Intensity Interval Training) you always want to push yourself to get in as many reps as you can during each 50-second interval. You have 10-seconds of rest between each exercise. I have found it useful to keep a notebook or piece of paper near by to jot down my number of reps for each exercise. Then, when I go for round 2 (or repeat the workout another day) I try to beat the number of reps I hit the first time.
When I teach my fitness classes I encourage my students to do the same thing, especially during the tough exercises. I will say “Aim to get in at least 10 Burpees this time” or “Set your mental goal for however many you are going to get in this time” and they consistently say it helps them to push harder than they would have otherwise. It can also make the interval feel like it goes by faster, because instead of focusing on how much longer you have to last, you are focusing on making sure you hit your goal before that timer goes off! That small change in how you view the time and workout, can make it go by more quickly.
Do you have any techniques that help you really maximize your HIIT workouts? If you do, let me know in the comments below.
I planned on filming a new workout today, but Jesse and I ended up going for a 3.1 mile walk outside instead. I have felt super tired all day, and just wasn’t feeling up to filming. The baby has been super active today so maybe he is using up all of my energy to practice his Burpees! I plan to film the workout tomorrow evening after work, so there will be a new one, it’s just going to be up a bit later. In the mean time, I hope you enjoy this throw back workout!
Have fun, and let me know how you do with the workout by tagging me on Instagram or Twitter: @BenderFitness or commenting below or on my Facebook page.
Melissa
It’s time to start a new week! That means it’s a brand new day to start out strong and get in a great workout. This is a throwback workout, but I am also filming a new workout today. It will be up either tonight or early tomorrow.
This workout incorporates moves to strengthen your midsection from every angle to create a strong, slim and balanced core, while also burning fat. When you work the core it is important to recruit the muscles from the front, side and back of your abdomen to get visible results.
A strong core will help you have better form and posture, and protect your spine during daily activities. Jesse enjoyed this workout as well, and finds that keeping his core strong helps with his running form, speed and endurance. For runners a strong core means you can maintain form during longer and faster runs, which makes your stride more efficient.
Yesterday Jesse and I both took advantage of the weather (66 Degrees F in Pittsburgh during February is basically unheard of!) and ran outside. Jesse got in 13.1 Miles, and incorporated speedy mile repeats into his workout. I ran 4 miles and finished with a 1 mile walking cool down. My running paces have slowed down because I am now 21-weeks pregnant, but running feels fantastic.
Baby Bender is already super active. Jesse has been able to feel him kicking since about 19-weeks, and every day I notice him moving around more and more. Exercise and cardio are great for both baby and mother during pregnancy.
21 Weeks and 3 Days Pregnant: Easy Paced Run, Followed by 1 Mile Walk.
I hope that you all enjoy today’s workout! See you later with a new one!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.
You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.
Tonight I am teaching a yoga class. If you are looking for a low impact workout and stretch today you can pick a yoga routine here: Yoga Workouts. I had planned on filming a new workout last night, but it has been a very rough and exhausting week at work. I took a 70-minute nap, and did a 30-minute walk instead. I needed to get moving. Exercise always helps me feel better and more energized, but I definitely needed the rest. Baby Bender is moving a lot more now. Jesse can actually feel him kicking and stretching when he touches my tummy already.
Today’s workout is all about the lower body! Grab a pair of dumbbells, and a chair and you are ready to go for this one. It’s been a busy and challenging workout week if you’re been following along. If you need a rest day today, take one, and shift this workout to your schedule for tomorrow.
Learning to listen to your body is one of the most important aspects of fitness. It will help prevent injury and over-training.
In this workout video I use two 20-lb dumbbells to increase the intensity, but you can also choose to use body weight. I definitely recommend adding weight if you have access as it will help shape your muscles and increase the burn and challenge of the workout.
I hope everyone is having a great week! Tomorrow we are doing the Gender Reveal for Baby Bender with our families so be sure to check in to see if we are having a boy or a girl. We have absolutely no preference, we are just beyond thrilled that Baby is developing perfectly and looks strong and healthy! We still can’t wait to find out if we are being blessed with a son or daughter!
Enjoy the workout,
Melissa
PS: This is an older workout. I do have a baby bump now. These are all still exercises I can do while pregnant, and I plan on going through this workout tonight. I will let you know how many reps I get in, and how long it takes per round.
Today’s workout is quick, 15-minutes per round, but you can repeat it to create a more intense and longer workout. This is a full body workout. I use a dumbbell and a stability ball in this workout, but I also provide alternate exercises for those of you that don’t have a stability ball.
The weight is optional, but I recommend it because it will increase the burn & challenge of the workout.
As always, when doing a HIIT workout you really want to push yourself to get in as many reps per exercise as you can. However, do not sacrifice form. Less reps with great form is better than more reps with poor form.
I started several new articles, including a pregnancy workout update to share my progress and workouts thus far. I have to finish them up, but I will get them posted at some point this weekend.
I hope you all enjoy the workout! Fit Fashion in this video is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
You can check in and let me know how you liked the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.
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. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.
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.
Have fun and enjoy the workout!
Melissa
PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.
Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.
In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!
Split Squat
I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness
Have fun!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.
This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.
When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.
Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.
I hope you enjoy today’s workout!
Melissa
Set your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbells
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio
Welcome to Day 6 of my Fit & Healthy DietBet Challenge! I hope you enjoyed yesterday’s Yoga Flow! Hopefully you are feeling well rested and ready for a tough lower body workout! Today we have two lower body workouts on the agenda. Both workouts use dumbbells for an added burn, but you can complete all of the exercises with bodyweight if you choose to. I do recommend using the weights because they will help shape your muscles more quickly (hello strong round tush and toned thighs!), and you will increase the burn of each movement.
The first routine is set up to be completed for Repetitions. The second routine is an interval workout to complete for time. In the second routine I do jump rope between each exercise. If you don’t have a jump rope, substitute high knees or another cardio of your choice.
Pair these workouts to get in 30-60 minutes of total workout time. You can add in 30-Minutes of cardio of choice (running, walking, biking, spinning, swimming, etc) for an added burn. Be sure to listen to your body. Pair your workout with healthy food choices that will fuel your energy and help you achieve your goals.
Breakfast: Whole Grain Oatmeal with a sliced Banana and Cinnamon Roasted Pecans. Lunch: Egg Muffins, Spinach Salad with Cherry Tomatoes, Hummus, Crackers, Orange and a Fruit Bar. Dinner: Lemon Basil Coconut Chicken and Southwest Quinoa.
The above photo shows some of the food I ate today. I also ate multiple snacks throughout the day. This photo isn’t all inclusive of what I eat in a day, but I am sharing it to give you some meal ideas. I made a variation of my Egg Muffin Recipe earlier in the week & I have been having them with my lunches for a quick and easy protein option.
I hope you enjoy today’s workouts! Have fun! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Melissa
PS Fit Fashion is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Equipment: Dumbbells
10 Reps Per Exercise
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch
Repeat 1-3X
Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope Repeat 1-4X
I hope you’re ready for a tough workout! My new DietBet Challenge officially starts tomorrow, but early weigh in has started! If one of your goals is weight loss & you want to know more about the challenge you can read about it here: Fit & Healthy 2016: Challenge. I will be posting this week’s workout schedule to go along with the challenge tonight so it will be ready for the early birds tomorrow.
Today’s workout is a plyometric interval workout that will get you sweating and get your heart rate up. When I filmed this workout I burned 179 Calories during the 15-Minute Workout. That averages to almost 12-calories per minute, which is higher than most people get during running!
It’s important to remember, that calorie burn does vary from person to person. During this workout I wore a heart rate monitor so it was very precise, but the burn will fluctuate based on how intensely you push, your weight and height. I am 5’5″ tall, so I am average height, and that should help you get a good estimate if you don’t have your own heart rate monitor.
For Christmas I got the FitBit Surge Smartwatch, which monitors heart rate throughout the day and during workouts, tracks runs and indoor workouts, and has a built in pedometer for steps. I still have some components to try out, but I will write a review for anyone who is curious.
I hope you enjoy today’s workout! If you want to join the DietBet Challenge you can sign up here: www.dietbet.com/BenderFitness. The game officially starts tomorrow, but you can join up until January 16th. The earlier you start, the easier it is to hit your goal! I hope to see you there!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Today’s workout Combo uses a stability ball. If you don’t have a stability ball this workout is easily modified to be done without one so don’t worry! Today’s routine combines two 15 Minute HIIT workouts. If you do one round of each your total workout time will be 30-minutes. For a higher intensity burn complete each workout 2X for total workout time of 60-Minutes.
Elevated Leg series can also be done with a chair or bench if you don’t have a stability ball available.
Focus on form with each exercise and warm-up for 5-10 minutes before your workout to maximize your results and decrease your chance of injury. Remember, warm-ups should always be dynamic (moving). Cool downs can be static (staying still and stretching). You don’t want to stretch cold muscles. They aren’t ready for it yet!
I didn’t get to workout yesterday, and I can’t wait to get in a good workout tonight. My body is missing the endorphins! I notice that when I don’t workout my energy level suffers. Exercise actually gives me more energy and decreases my cravings for unhealthy foods.
I hope you enjoy today’s workouts! Don’t forget you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Also, we are getting closer to the start of my New DietBet Challenge! If one of your goals is weight loss it is a great motivator. You have a chance to win money by achieving your weight loss goals! The point of the game is to lose 4% of your body weight over 4 weeks. Everyone who achieves this goal is a winner & splits the jackpot at the end of the game. To start the game everyone places a bet and that money goes in the jackpot. You can sign up here: www.dietbet.com/BenderFitness.
Have fun today!
Melissa
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
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 10/50.
1. Squat and Lift 2. Butt Lift 3. Ball Pull 4. Warrior Tap (right) 5. Warrior Tap (left) 6. Side Lift (right) 7. Side Lift (left) 8. Superman Lift 9. Leg Series (right) 10. Leg Series (left) 11. Curtsy Lunge (right) 12. Curtsy Lunge (left) 13. Balanced Prone Heel Tap 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
I hope you all had a fantastic Christmas & Holiday Season! Jesse and I have one more holiday celebration to attend today, with his grandmother. Tonight I am planning on filming a new workout. I love the holidays & all of the time spent with family, but I am missing my workout routine.
We have been so blessed to have 4-days of celebrating with different parts of the family. I have not gotten in any formal workouts in those 4-days, but I snuck in some squats, legs series, and transverse ab squeezes whenever I had time.
Tonight it will be back to a more organized workout! In the mean time I have two older workouts for you. I have a quick Arms & Back Workout, and a Standing Lower Body Workout. For the first workout you need dumbbells, and a pull-up bar (if one is available). For the second workout you need a chair, bench or step: something sturdy you can step up onto.
Also, don’t forget, my DietBet Challenge starts on January 3rd. If one of your goals is to lose weight in the new year you can sign up at www.dietbet.com/BenderFitness. The way it works is: you place a bet, the goal is to lose 4% of your body weight in 4 weeks, all the bet money goes in the Jackpot, if you achieve your goal you are a winner and you split the jackpot. It is a great motivator. I have hosted two games in the past, and the participates had fantastic results.
I hope you enjoy today’s workouts and that you had a fabulous holiday!
1. Pull-up/Bent Arm Hang 2. Bicep Curl 3. Tricep Drop 4. Plank Row 5. Shoulder Press 6. Decline Push-up 7. Dip 8. Tricep Push-up (right) 9. Tricep Push-up (left) 10. Walk the Plank 11. Chest Press Plank to Down Dog
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.
I hope you are feeling great. Remember, you can adjust the schedule to fit your needs. Is anyone already thinking of goals to focus on in the New Year? Let me know in the comments below! You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have fun with today’s workout!
Melissa
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
Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge. Yesterday we did the 15-Minute Flab-U-Less Arm Workout with Cardio Fat Burn. I hope you’re ready to get sweaty today!
Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.
I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.
After two rounds! 441 Calories burned in 30-Minutes
As you guys can see I burned 441 Calories after 2 Rounds. In just 30-Minutes of working out that’s a lot of calories! The number of calories you burn will vary based on your height, weight, and the intensity level that you workout at. My polar watch comes with a heart rate monitor so it tracks very accurately. Everyone is different, but you can get an idea of the type of burn you are getting.
I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa
PS Today’s fit fashion is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
I created this workout as part of one of my 30-Day Workout Challenges. This is a great routine that is focused on sculpting your arms, while still giving you a full body workout and fat burn.
This routine utilizes compound exercises to maximize thelean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.
We are on winter break until January for teaching our Boot Camp and Yoga classes, so I am planning on filming a few new workouts this week. This weekend has been beautiful. It’s mid-December and we are having weather in the high 60s Fahrenheit. Jesse and I have taken full advantage of the weather and get outside to run. At this time of year Pennsylvania is normally frigid so I wanted to take the opportunity to enjoy the sunshine and warmth.
Saturday we did a 5-Mile Run Outside. Sunday we got in an 8.34-Mile Run outside with a group of our friends.
I hope that you all enjoy today’s workout! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have Fun & Live Healthy!
Melissa
Equipment: 2 Dumbbells
30/50 30 Seconds Cardio, 50 Seconds Max Reps
-Cardio 1. Lunge and Curl (right) -Cardio 2. Lunge and Curl (left) -Cardio 3. Chair Pose Tricep Extension -Cardio 4. Bent Over Row with Kickback (right) -Cardio 5. Bent Over Row with Kickback (left) -Cardio 6. Reverse Lunge Fly -Cardio 7. Plank Down Dog Drag -Cardio 8. Weighted Sit-up -Cardio 9. Weighted Side Plank -Cardio 10. Weighted Side Plank -Cardio 11. Romanian Dead Lift
I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!
You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.
So far this week our workout schedule has looked like this:
Thursday: Yoga Stretch or Rest Day headed your way.
Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.
Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Today’s workout is focused on sculpting the lower body. Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside. It’s a quick routine that will help you maximize your results and train your muscles in a variety of ways.
I hope you enjoyed yesterday’s workout: 20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout. Remember to listen to your body, and warm-up before your workout. Five to ten minutes of dynamic warm up (jogging, jumping jacks, jump rope, leg swings) will get your heart rate up a little bit, warm up your muscles and prepare you to get the most out of your workout. You actually burn more calories after a warm-up.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.
Goddess Squat
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
Repeat.
Leg Series
Start as pictured above.
Keep the hips lifted throughout the movement.
Core and glutes strong and engaged.
Raise the extended leg toward the ceiling.
Lower the hips toward the floor. Immediately press hips and foot back up.
Lower leg to starting position. Repeat.
Complete reps on both sides.
Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.
Table Top Pose
This is a static pose.
Keep the hips lifted.
Straight line from knees, to hips, to shoulders.
Core and glutes strong and engaged.
Finger tips point toward the heels.
Hands directly below your shoulders.
*If you have decreased shoulder ROM you may not be able to form a straight line with your body.
Flexibility increases with time and practice. Do not force it.
Surfer
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.
Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.
Weighted Lunge Twist
Start in standing position with arms bent at the elbows, weight at shoulder level.
Step back toward the corner of the room.
Turn toward the hip of the forward leg.
Bring the weight to the outside of your hip.
Return to start.
Repeat on the other side, alternating.
Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.
It’s workout time! Tonight I will be teaching a 60-Minute Yoga Class. I posted two workouts below. The first workout is a Lean & Sculpted Arms Workout.
For the Arm workout you will need dumbbells, or something to add resistance to your workout. It is focused on strengthening and sculpting your arms.
The second workout is a 30-Minute Yoga Flow. You can choose to combine both workouts, or pick one to do today. For the yoga flow, don’t let the arm balance (crow pose) in the picture below scare you. It is an optional pose, and I demonstrate some preperatory movements prior to going into the pose. You can skip the pose and come back to it when you are ready. When I teach this pose, sometimes students feel more comfortable trying it with a small pillow in place, and me spotting them close by.
I hope you enjoy toy’s workouts! It has been crazy busy here, but I will be catching up on filming. I have several new Boot Camp Workouts to share with you all.
Have fun!
Melissa
PS Give yourself a pat on the back for showing up here to workout again today (or for the first time today). Consistency is the key to results and creating a healthy lifestyle. Just showing up is a huge part of the battle.
Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.
No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.
I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down.
I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.
It was an intense workout day, but I feel fantastic, strong and energized!
I hope you all enjoy the workout!
Melissa
PS Let me know what you think in the comments below, on Facebook or Instagram/Twitter: @BenderFitness
