FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

Good Morning Everyone!

Are you ready for today’s workout?

Our schedule for this week has been as follows:

Workout 1: Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt
Workout 2: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness
Workout 3: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo
Workout 4: Yoga Stretch & Recovery
Workout 5: That’s today!

Today’s workout is performed HIIT style, so try to get in as many reps per interval as you are able Focus on maintaining good form. If you need a break you can take one, and get back into the workout as quickly as possible. It is okay to sweat, and breath heavy. During a HIIT workout that’s a good indicator that you are really pushing to your maximum!

You can also modify the workout and do it for Reps instead. Remember, you want to build up your strength, and you can modify the workout to do what is best for yourself and your body.

Enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

Core Galore Workout: 16-Minutes-Full Length Workout

Good Morning Everyone!

I hope you’re ready for a great Core Workout! Yesterday we did 20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment. Today we are focusing on strengthening the abdomen from every angle.

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees.

Often people focus on completing crunches, which target only the anterior muscles of the abdomen and create muscular imbalances & tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength.

I am 33-Weeks Pregnant today, and I have been feeling so tired the last couple of days. I took a nearly two hour nap after work yesterday. I am having more trouble staying asleep at night, which is probably impacting my energy level during the day. I think my long nap helped yesterday, so I am planning on getting in a workout this evening.

I hope you all enjoy today’s workout!

Melissa

PS You can check in on Facebook, Instagram, or Twitter.

Set your Interval Timer for 16 10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

Repeat 1-3X

16-Minute Full Body Home Workout: Real Time

Hi Everyone!

I hope you’re ready for today’s workout! This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning.

Go for maximum reps during each 50 second interval. You can also choose to do this workout for Repetitions. I like varying Rounds with a round of HIIT, a round of Repetitions, and finish with a round of HIIT. It varies the challenge for your body. Some workouts are more challenging as intervals, and some are more challenging when you go for reps. It’s important to learn which technique your body responds to best. I like the switch up workouts styles so that my body is able to respond to a multitude of styles/challenges.

Have fun with this one!

Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises

*During this workout I use a stability ball. If you don’t have one, check out the tutorial video below for the alternative exercise.

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

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

Toned Tush Fat Burner: Quick 16-Minute Home Workout (Real Time)

Hi Everyone!

It’s workout time again! Today’s workout is quick. It took me 16-Minutes per round, however, it’s done for repetitions so you might go through it even faster, or a bit slower. The main thing to worry about is that you are pushing yourself to move quickly between each exercise, with Good Form. Good Form is capitalized because it is that important!

You can also choose to go through each round HIIT style, aiming for maximum repetitions. If you want to do that you will set your interval timer for 10 Rounds of 10/50. Just watch the video first and make sure you know how to do each exercise.

Curtsy Lunge with Weight

I am filming a new workout today (for sure!) plus I am taking another spin class. I tried my first Spin Class on Wednesday. They had a great Groupon deal for the place I went so I have a package with 4-more classes. I am meeting a friend there, and it’s fun to get in a workout with people you enjoy spending time with. It’s another Power Spin Class with Dumbbells, and I like that it also works your arms.

I had my most recent Baby Check Up yesterday (I now go to the doctor every two weeks for checkups). Baby Bender is doing fantastic. He has a strong heart rate, and is SUPER active. My belly growth is right now track. Yesterday was the first time someone told me “You aren’t due until June?!?! You’re so big, I don’t know if you’ll make it that far!” It seems like all of a sudden my bump is growing not just weekly, but daily. Plus baby is kicking a lot so when I have a fitted shirt on you can see him moving all around, reaching and kicking.

I am not due until June 29th, and I am convinced Baby isn’t coming until the first week of July.

I hope you enjoy today’s workout! I will get a new one posted today!
Melissa

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

PPS If you want the most current notifications of new workouts & posts on my Facebook and Instagram pages I suggest subscribing to notifications. Both sites have recently changed their settings, so my posts are sadly reaching far fewer people on social media sites. If you opt in for notifications you will see more posts in your timeline, and get notifications on Facebook.

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

Or HIIT Style: Set your interval timer for 10 Rounds of 10/50 and go for Maximum Repetitions during each exercise. 10-Minutes Per Round.

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Repeat 1-3X

Full Body Sweat: Home Workout

Good Morning Everyone!

It’s workout time! Today’s workout is a quick, but very effective full body home workout. This routine is from my 12-Week Bikini Competition Prep Series. During that workout series I decided to train at home for an NPC Fitness Competition, and shared every workout that I did along the way.

It’s still my favorite workout series that I have filmed thus far. I am currently planning my Summer/Fall workout series for after Baby Bender is born. It will be interesting to see how my body changes as I progress in my pregnancy, and how it responds to my exercise program. As always, I will be sharing my journey with you here.

My internet has been struggling yesterday and this AM, so I didn’t get yesterday’s recipe posted as planned. Tonight I teach Boot Camp and it’s my birthday so I probably won’t get the recipe up until tomorrow night. It’s still on the agenda though, so check back, and I will share the link on my Facebook page once it is up.

I hope you enjoy today’s workout and find it challenging!

Have fun!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness

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

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

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

-When I filmed this I did a 4-mile treadmill run for my 30-minutes of cardio.

16-Minute HIIT for a Tighter Core

Hi Everyone!

I am seriously missing my core workouts right now! So far I love being pregnant, but being able to do a full core workout without modifications would be amazing. So do me a favor, and get in a good round of this workout for me. Enjoy the fact that you can do an awesome core workout today! 🙂

Jesse and I taught a 60-Minute HIIT Boot Camp class last night. With my modifications I burned about 350 Calories. One of my friends who too the class burned over 560 calories. Remember, how hard you push during the workout definitely impacts your burn.

There is always a way to modify, and modifying is 100% fine as long as it is still challenging to your body. Don’t modify because it’s the “easier” version. Modify, because it’s still challenging to you and you haven’t built up to the more difficult variation (yet!) Also, if you have an injury, pregnancy, etc, always modify as needed to make sure you are doing what is healthiest for your body. Health should always be a priority of fitness. Pushing to (or past) the point of injury, doesn’t help anyone achieve results or health.

I am putting together a list of articles to write for my blog. Some that I have listed are: Pelvic Floor Strengthening and Pregnancy Workout Modifications. What would you like to learn more about/see an article on?

Let me know in the comments or on my Facebook page: www.facebook.com/MelissaBenderFitness.

You can also find me on Instagram and Twitter: @BenderFitness

I hope you enjoy today’s workout! Seriously, do a round for me & let me know how you feel afterwards!
Melissa

Equipment:
–Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee

Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted

Side Plank Reach
Hand or Elbow beneath your Shoulder
Shoulders Stacked (like you can press both shoulders to the wall behind you)
Reach Up and Look towards the Thumb
Reach Down with the Top Arm
Tap the top of your Hand to the Mat Under/Behind You

16-Minute Stomach Toning Fat Burn Workout

Hi Everyone!

Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.

To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section.

Tonight is a Boot Camp night for me, so Jesse and I will be teaching a 40-Minute HIIT (separated into two 20-Minute Rounds that are repeated) workout with a 10-Minute Warm up and 10-Minute Cool Down.

I hope you enjoy today’s workout! Have fun with it, but push hard and work up a sweat. Remember, during HIIT you should be pushing hard and breathing heavy. The goal is to get in as many reps as possible during each interval with good form. If it’s to difficult to maintain form during the timed workout, you can switch it up and do the workout for reps instead.

Enjoy!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. You can find Jesse’s Instagram account @BenderCrosby1.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*High Knees or Jump Rope: 60 Seconds or 150 Reps.

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

16-Minute Full Body Home Workout: Real Time (Arms, Legs, Core & Cardio)

Hi Everyone,
This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning.

I hope you enjoy the workout. There will be a new one posted today. I am starting my morning with an Interval Run run outside with Jesse, Coach Shep & our friend Nicole. I will work on getting the newest workout up as quickly as possible when we get back from our run.

Have fun today!
Melissa

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

*During this workout I use a stability ball. If you don’t have one, check out the tutorial video below for the alternative exercise.

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

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

Full Body Sweat & Core Galore: Home Workout

Hi Everyone!

Today I have a workout combo for you. Both of these workouts are from one of my 30-Day Challenge Workout Programs. If you do both workouts it will take 31-Minutes. Or you can choose to do just one workout.

Today’s workouts are a full body workout and a core workout. The combination is very effective for full body results, with strength building and fat burning aspects to both routines.

I finally got back to my workouts yesterday. I decided to ease into it with a run outside. I did a 5-Mile run at an easy pace. I am planning to film a new workout tonight. I am fighting a cold/allergy right now, so I am hoping it eases up throughout the day. With the stress of my nephew being in the NICU, and missing workouts it’s not very surprising that my immune system wasn’t in tip top shape.

I am going to hydrate, focus on making healthy choices, and help my body to kick this cold out!

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Post Run: I got in 5 miles. For dinner I had chicken, tomatoes, spinach and green olives cooked in some extra virgin olive oil. I served it with a whole grain wrap and some hummus.

I hope you all enjoy the workout combo!
Melissa

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

Quick Full Body Workout

Hi Everyone!

This is a throwback workout. I filmed this one during my first trip to Riviera Maya, Mexico. I am experiencing a bit of wanderlust, so it seemed like a good workout to share today!

We are filming a new workout, but I wanted to get this one posted for those of you that can’t wait for the new one to go up! For this workout you can use a chair, bench or stability ball for the exercises I do on the chair. You can also complete the exercise while lying on your mat. There is always a way to modify if you don’t have the equipment available to you.

I still like to get in my workouts while I travel. I enjoy doing workouts that are portable and can be done anywhere. In between Undergrad and Grad school I was a Flight Attendant, and it taught me the importance of continuing to workout and staying consistent with your routine.

I hope you enjoy this workout. Check back later for today’s new workout!

Melissa

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

For Time: 11 Rounds of 10/50 on your Interval Timer.

1. Low Jump Squat
2. Shoulder Tap Plank
3. Double Kick Back (right)
4. Double Kick Back (left)
5. Side Plank Twist and Lift (right)
6. Side Plank Twist and Lift (left)
7. Goddess Side Crunch
8. Frogger
9. Leg Lift
10. Russian Kick (50 reps)
11. Butt Lift

Repeat 1-3X

16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees

Repeat 1-3X

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1 Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Arm/Tricep Extension

Temple Tap Abs

16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout

Hi Everyone!

Today I have a Full Body Fat Burning Workout for you! This workout takes 16-Minutes Per Round. It’s a great workout for building strength and definition, while also burning fat. This was my second time this week going through this workout.

I did this workout with Jesse, Jayson and Jon earlier this week. We had a personalized Boot Camp, and followed it with a 2-mile Run outside. They were both troopers, and really pushed themselves during the workout. Hopefully they will agree to be in a video in the near future!

Training Jayson & Jon for their first live BenderFitness workout.

They twins (Jayson & Jon) have been wonderful hosts, showing us all over Los Angeles and the surrounding areas. Our trip has been to short, but I still have a few days off of work to get home and get in some more workouts to share with you all here.

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Jesse and I at the Santa Monica Pier with Janell & Jon.

Jesse and I in Hollywood with Jon and Jayson

I hope you like today’s workout! I found it challenging, and effective. Remember to push yourself for maximum reps. You should always be focused on form. If you start to lose form, slow down, or take a quick break, and get right back to it.

I posted an article earlier today. You can check it out here: Lean & Fit: 10 Tricks to Creating a Workout Program & Diet to Achieve Your Fitness Goals. The article has a lot of great information, and addresses some of the main questions people often send to me.

Have fun!
Melissa

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees

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

High Knees

Superman Pushup: Part 1

Squat to Lunge Jump: Part 1

Squat to Lunge Jump: Part 2

Superman Pushup: Part 2

Temple Tap Abs

High Knees Burpee: Part 1

High Knees Burpee: Part 2

Sumo Squat Twist

Frogger

V-Up

Mountain Climbers

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Lunge Jump

Spiderman Pushups

Russian Kicks

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Ready to Repeat the Workout?

16 Minute HIIT: Great Full Body Workout with No Equipment

Hi Everyone!

I have a new full body workout for you! You don’t need any equipment, but you will get in a great workout! Remember to push yourself during the exercises. If you are doing this as a HIIT workout try to get in as many reps of each exercise as possible. Always maintain good form. Getting in the full movement with proper form is more beneficial than getting in a higher number of reps with poor form.

I went through this workout twice, and followed it up with a 2 mile easy paced run outside. I was completely exhausted afterwards. It felt good to workout again. My energy and mood improved after working out.

I recently posted a request for Healthy Recipes on my Facebook and Instagram pages, and I got some great responses, so I will be sharing those here soon. I want to organize more healthy meal ideas. A lot of people struggle with the conflicting information available regarding creating (and maintaining) a healthy diet. I will be posting more about that aspect of a healthy lifestyle.

If you have other questions (or comments!) be sure to post them below or on my Facebook page. I am planning another Q & A video soon.

Have fun with today’s workout!
Melissa

PS Fit Fashion is from www.Affitnity.com and you can always get 15% off of your total order with the code BenderFitness at checkout.

Set your interval timer for 16 Rounds of 10/50.

Or complete this workout for Reps:

Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise

Repeat 1-3X

High Knees
Pushup to Lunge (alternating)
Jumping Jacks
Dead Bug Situp
Surfer Burpee
Leg Raise/Hip Lift
Mountain Climber
Lunge Kick-Right
Lunge Kick-Left
Supergirl Pushups (or Plank)
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left

Optional: Pair with 15-30 Minutes of Cardio

High Knees

Pushup to Lunge: Part 1

Pushup to Lunge: Part 2

Jumping Jacks

Dead Bug Situp

Surfer Burpee: Part 1

Surfer Burpee: Part 2

Leg/Hip Lift

Mountain Climber

Lunge Kick: Part 1

Lunge Kick: Part 2

Supergirl Pushup

Tuck Jump

Kick Back

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Ready to Repeat the Workout?

Quick and Fun 16 Minute Home Workout

Hi Everyone!

This is a great workout for Throwback Thursday! I like this one, because it has some fun moves that I need to bring back for some new workouts.

If you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.

You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am teaching a yoga class tonight, so I will try to get a new video uploaded this evening. Sometimes class nights get hectic and I run out of time, so we will see what happens!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts!

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50.

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired.

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles.

Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.)

Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving.

I hope you enjoy the workout!
Melissa

PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂

My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50.
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

Quick 16 Minute Home Workout

Hi Everyone!

I had plans to workout tonight and film a new video….it didn’t happen. 🙁

I’m sorry! I hate missing workouts. I am car shopping, and it’s a terribly time consuming and stressful process. I absolutely hate bartering, and I don’t like being “sold” things. Unfortunately my car is on it’s last leg so I don’t have a choice. If anyone has any useful car buying tips please feel free to post them in the comments!

This is an older workout, but it’s a lot of fun.

I incorporated several new moves in this workout, so if you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.

You can repeat this workout up to 3X, and it’s a good one to pair with some cardio.

Don’t forget to check in on Facebook, Instagram, or Twitter! I have been seeing some great check in posts!

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50.

16 minute Stomach Toning Fat Burn Workout

Hi Everyone!

Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.

If you haven’t checked out my September DietBet Challenge yet you can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge. I am giving away some great prizes within the challenge!

I hope you enjoy tonight’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.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

Repeat 1-3X

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

Quick and Fun: 16 Minute Home Workout

Hi Everyone!

I’m back from my recent bout with a stomach virus and ready to continue the Sculpted Abs Challenge!

I incorporated several new moves in this workout, so if you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.

You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am easing back into working out after being off all week due to my illness so I only went through it once, but I am looking forward to another workout today.

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts!

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50.

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core

Hi Everyone!

Earlier today I posted another Core Workout because I knew today’s workout wouldn’t be posted until late. If you’re up for another one here is the new one! Core workouts are an important foundation for all of your other workouts. A strong core will help you maintain proper form for every exercise you do. Your core is also a huge determining factor in your body’s biomechanics. The position of your pelvis directly impacts the amount of pressure on your hips, knees, ankles and back during all exercise. Appropriately strengthening your core can keep you safe, healthy and injury free.

One round of this workout takes 16 minutes. This routine can be repeated between 1-3X. Today I went through the workout one time, and I followed it up with a treadmill 5K. I was originally planning on running outside with Jesse, but I have an eye infection so I decided to stay inside. I don’t like running in my glasses, but I didn’t want to run around outside with blurry vision. It’s important to be fully aware of your surroundings when you are running outdoors.

I hope you enjoy today’s workout! See you tomorrow for Day 7! Don’t forget to check in: on Facebook, Instagram orTwitter!

Melissa

PS You can find the full list of 30 Day Workouts HERE!

Equipment:
–Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee

Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted

Bikini Pre/Body Sculpt: Workout 18: FIT, HIIT, Sweat

Hi Everyone!

This was my workout last night, and we will be doing a variation of this workout again tonight with our Boot Camp class.

One round takes 16 minutes, and the workout can be repeated. Tonight we will complete 3 rounds with our class for a total of 48 minutes of hard work.

I also got outside for a 3.6 mile run yesterday with Jesse. The temperature was about 19 degrees F. It was cold, but it felt amazing to be outside. It has reached that time of year when I am anxiously awaiting spring, sunshine, and warmer weather.

I hope you enjoy this workout!

Melissa

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

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