17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

Hi Everyone!

Welcome to today’s workout! We are focused on strengthening our Core today. This routine also incorporates cardio bursts. I love combining core workouts with cardio so I built it into this routine. One round of this workout will take about 17-Minutes, and this can be repeated up to 3X. I was super busy yesterday so I only got in one round of this workout, but it’s one that I would like to repeat.

This workout has no Planks or exercises that put pressure through the wrist or carpal tunnel. Sometimes it’s nice to have a hands free workout option. For the cardio burst segments of the workouts, you can pick any cardio you would like. I switched between rope-less jumping and high knees. Some other ideas are: Marching in Place, Mountain Climbers, Burpees, Kettlebell Swings.

This routine has some fun new moves, let me know if you have a favorite exercise!

New Adventures

I have been filming a lot of new workouts lately, and being consistent with my workouts has me feeling AMAZING! My legs have actually been sore this week, which almost never happens. My energy has been better. I’m starting to see more definition through my abs and arms, which is a nice bonus.

I have launched an exclusive membership site! If you want even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com There is a 3-Day Trial and you can cancel anytime (but hopefully you will like the new workouts so much that you won’t want to!)

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and I am continuing to add new workouts. The exclusive workout videos will grow weekly as I add new content. I’m also adding ad free versions of the workouts that I share here.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

In the video, I almost forget about the last cardio burst, so push through that last interval with me.

Bicycle with Leg Extension
Knee Rotation & Extension
Floating Leg Pulse: Right
Floating Leg Pulse: Left
Prone Reverse Crunch
Rock the Boat
Side Float Hold with Knee: Right
Side Float Hold with Knee: Left
X Squeeze Me
Balanced Twist

Repeat 1-3X

High Knees Cardio Exercise — High Knees – Cardio Option

Bicycle with Leg Extension: Core Exercise Demonstration — High Knees – Cardio Option

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

Hi Everyone!

Welcome to today’s workout! This is a fun throwback workout. Today we will be doing exercises for the core, glutes, thighs and calves. This quick workout, will only take 16-Minutes per round. This routine is Low Impact, so there isn’t any jumping. It’s still very challenging and effective.

I also posted a quick Tabata cardio burn. It only takes 4-Minutes per round, and uses plyometric exercises. It’s a great addition for anyone who wants to add some cardio to today’s routine, but doesn’t have time for a longer workout. I love the short, intensity of Tabata workouts.

If you do both of the posted workouts today, you will get in a fantastic 20-Minute workout. You can repeat everything up to 3X, or get through it once and call it a day.

Keeping Busy:

We had a crazy busy holiday weekend. I will be filming a new workout tonight, and sharing it here soon.

I’ve been filming a new workout series for the subscription site I will be launching soon. The new workout program has me feeling strong. I’m excited to share it with everyone. I’m working out the balance of my filming schedule to make sure I am still filming and sharing workouts here, as well as building the new workout program.

Feeling Strong:

Being more consistent with my workouts has made huge improvements in my energy level. I’m feeling strong, healthy and not like I am constantly battling fatigue. It’s amazing how much movement benefits the body and mind.

The Value of Sleep:

One thing I do need to prioritize is getting a good night of sleep. I’m not sure if there is some type of growth spurt that happens around age 3, but my daughter has suddenly started waking up in the night. Combine that with getting to sleep too late, and still waking up early, and I know I need to get my sleep back on track. My energy has been much better, but I want to keep it that way. Sleep impacts everything, and I function best on a full 8 hours of rest.

So this week our bonus challenge is: practice good sleep hygiene. Turn off devices before bed and remove them from your bedroom if possible, get to bed at a consistent time, keep your room dark and at a comfortable temperature.

Do you have any other good sleep hygiene habits to add? I like to listen to a meditation at bedtime (which does mean my phone stays in my room), and do stretching before bed.

I hope that you enjoy today’s workout(s). Let me know how it goes!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

Bonus Cardio Burn:

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks/Russian Kicks
Lunge Jumps
Speed Skater

Repeat

Photo Tutorial:

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

16-Minute BURN & SCULPT Full Body Workout

Hi Everyone!

Welcome to a fantastic, full body workout! Grab your dumbbells and get ready for an effective home workout routine that utilizes fun and unique exercise moves. I really enjoyed this workout. I did it with a group class, and enjoyed it so much that I wanted to share it here.

For today’s workout I used dumbbells. I had some lighter dumbbells for the arm exercises, and heavier dumbbells for the lower body exercises. My weights ranged from 5 – 12 -15 pounds. The first time I went through this routine, I used a 20-pound kettlebell for most of the exercises, and 10 pound dumbbells for the arm exercises. Choose a weight that challenges you, but that allows you to complete the exercises with good form.

This routine uses compound exercises to help us recruit the most muscles and maximize the burn of this quick workout. This is my go to workout style, because it is so effective and it’s the perfect workout for busy people. My schedule gets so hectic, that it has really taught me how to maximize my workouts within a short time period. As always, you will find the full length home workout video and photo tutorial below.

I planned on having this blog post up last week, and then to spend all week filming new workouts, but unfortunately Jesse and I got sick last week and all of our best laid plans have been thrown out the window. We made it three years into the pandemic without getting Covid, but it finally got us. It hasn’t been a fun sickness, and I still don’t have enough energy to make it through the day without sleeping, let alone get in a workout, but as soon as I’ve fully recovered I will be back to filming. Luckily, our children are healthy and doing well.

Veggie loaded chicken soup, fur a healing nutrition boost.

Illnesses are something that we all have to deal with at one time or another. Typically if it’s just a head cold and I otherwise feel pretty decent, it’s something I will workout through. If it’s an illness that is causing body aches and fatigue, I rest and hydrate and don’t wear myself down. Of course, I check with my body and how I am feeling, and if I think exercise will set me back in my recovery instead of helping me move past an illness I opt to rest.

Exercise is something that should add to your health and quality of life, so it’s absolutely necessary to know when to push and when to rest. The ability to connect to and listen to your body’s cues is one of the most powerful tools you have for your health.

I hope that you enjoy todays workout! Let me know what move you enjoyed the most and which challenged you the most. My choice was the Warrior Deadlift with under knee pass. I found it both fun, and challenging, so it fits in both categories.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

Hello Everyone!

I hope that you are ready for an amazing home workout routine today. This workout doesn’t require any equipment. You can do it anywhere and it will give you an amazing full body workout. Challenge yourself to get in maximum repetitions with good form. As always, you will find the full length workout video and the photo tutorial below.

Intensity makes a big difference in your workout. The tricky thing about HIIT style workouts is they never exactly feel ”easy” but you get much better at them. You will get in more reps, tolerate the workouts better, have improved endurance and elevate your fitness level. The great thing about HIIT is that you can get in a short workout and still get amazing results for your health and fitness. It’s important to push yourself to find the right level of challenge.

Be sure to check out my new Pinterest workout tutorials!

We are working on a lot of fun things behind the scenes at BenderFitness. I’m still in the trenches of business that is part of parenting young children, but I’m starting to find a bit more balance. Some seasons of life are busier than others, but as I always say: it’s not about perfection, it’s about making consistent choices over time. So get in that workout, and know that it counts whether it’s one round or three rounds. Every bit of movement is benefiting your overall health.

Don’t let an off day (or week or month) make you feel like it’s useless to continue, because you fell off the wagon. Your health is lifelong. Quitting on it shouldn’t be an option. Your health will impact every aspect of your daily existence today and every day of your future.

Be sure to let me know if you had any favorite exercises in this routine. Also, let me know how many rounds you end up doing today. I LOVE seeing your check in posts. It motivates me to continue sharing, and I truly enjoy hearing about your success and consistency. Don’t forget to have fun, and take a moment to acknowledge your strength in showing up today. You are capable of hard things, be it today’s workout or some of the harder things life throws our way.

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest as part of their creator rewards program, so be sure to check those out and save any of the workouts that you enjoy: https://pin.it/41bSorJ.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

Hi Everyone!

Welcome to today’s Total Body Workout! This exercise routine requires No Equipment, and can be done anywhere. It’s low impact (no jumping) so it’s apartment and hotel room friendly. All you need is a little bit of space and the determination to get your workout done.

Remember, motivation only gets you so far. The determination to keep going is what gets you through and helps you create a healthy lifestyle.

Big News!

As I mention in this workout video, I am in my first trimester or pregnancy. We are very excited to welcome another member into our family. Exercising at least 30-minutes per day at a moderate intensity is recommended throughout pregnancy by the American Pregnancy Association.

I filmed workouts throughout my first pregnancy, as well as teaching Boot Camp and Yoga group classes. I will continue to do the same (barring any complications that would prevent me from doing so). I am excited for Healthy and Fit Pregnancy #2.

You do not have to be pregnant to enjoy and benefit from this workout. Some quick rules to keep in mind if you are pregnant:

Always check with your doctor. They know you and your pregnancy best. They are the ones you should take guidance from.
Historically monitoring your heart rate during workouts was recommended. Newer evidence shows that there is no set heart rate to stay below, but you should notice Rate of Perceived Exertion. If the workout feels too hard it is. Listen to your body.
Avoid extreme breathlessness. If you are working to the point where you can’t talk you are working too hard.
During the first trimester it’s very important to keep your core temperature below 101 degrees. So workout in cool environments, and don’t push yourself to superhuman levels of intensity. If exercising outdoors in heat, keep the intensity lower. I’ve been doing a lot of walking instead of running, because temperatures are high. With my first pregnancy, I was able to run outdoors in my first trimester, because we had cool fall weather.
During the first trimester there are no exercise restrictions. As always, if something hurts or feels uncomfortable, STOP.
If you have any problems during a workout (pain, bleeding, something just doesn’t feel right, etc) stop immediately and call your doctor.
Exercising during pregnancy does not increase the risk of miscarriage in a standard low risk pregnancy. If your doctor has deemed you high risk, discuss safe exercise options and recommendations.

I hope that you enjoy this workout! I went through it 2X and followed it up with a walk outside. Jesse did the second round with me, and found it to be a good full body challenge.

Have fun and thanks for working out with me!

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

16-Minute LIIT (Low Impact Interval Training) Full Body Workout: Fantastic Results!

Toe Touch Pushups
Lunge (Alternating)
Angel Abs
In/Out Squats
Oblique Lower Leg Tap (Right)
Oblique Lower Leg Tap (Left)
Kneeling Kickback (Right)
Kneeling Kickback (Left)
Forward/Backward Lunge (Right)
Forward/Backward Lunge (Left)
Leg/Hip Lift
Temple Tap Abs
Leg Circles (Right)
Leg Circles (Left)
Prone Heel Press
Seated Rotation

16-Minute HIIT: Total Body, No Equipment Workout You Can Do Anywhere

Hi Everyone!

I am finally finding my groove again after being super sick with the flu. I haven’t tried anything high impact yet. I have focused on stretching, and some simple exercises just to get my body used to moving again.

For those of you who haven’t beed sidelined by sickness, I posted this throwback workout series yesterday: Arms and Legs Burnout Combo. As I ease back into filming, I am going to start with some Low Impact workouts. We will call it my LIIT (Low Impact Interval Training) Workout series.

I am working on an entirely new workout program that will combine HIIT, LIIT, Yoga and Strength Training. The goal of the program is to improve functional fitness and overall health and wellness. I want to also share a healthy eating plan to go with the program.

I need to get back to my routine, and work on re-building my immune system. I’m sure that I am exposed to a lot more sickness now, just by virtue of being a parent, but I still want to decrease my chances of catching future sickness as much as possible. Let’s face it, getting sick is a part of life, but when we are healthy we can improve our bodies response to illnesses.

Making Progress on my flexibility for splits. This is my good (more flexible) side, but I am stretching both directions.

I am teaching another yoga course this semester, so I will be teaching yoga two times per week, and a Full Body Blast class one time per week. I plan on filming my Body Blast Workouts to share with you as part of my new series. I like to share with you guys exactly what I am doing with my workouts. Full transparency.

I hope you enjoy today’s workout! Let me know what you think of my new workout series ideas.

Have fun!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Core and Legs Workout: Exercise for Belly, Glutes, Thighs, and Calves

Hi Everyone!

Are you ready for a brand new workout? I can’t believe that this month is passing by so quickly! I have really been enjoying filming and sharing new workouts with you.

Today’s workout is quick, only 16-minutes per round. You can do it once, or repeat it. Whatever you have the time and energy for. You don’t need any equipment, but you can amp up the intensity by adding a weighted vest, or some dumbbells to several of the moves. I found the workout challenging (especially the core section!) with no added resistance.

This workout routine will work your muscles from multiple angles. This means that we are recruiting and strengthening multiple muscle groups. Focus on using proper form for each exercise, and aim to get in as many reps as you can. If you hit your max, take a quick break and get back into it. Maxing out isn’t a bad thing. When you do that you will actually gain strength more quickly.

As I mention in the video I am just recovering from a sinus infection. It really knocked me for a loop, but when the weather changes and the temperatures drop my allergies go full force on me. I decided to take out the cardio segments of the workout, because I didn’t think my body was ready for it. It ended up being a great workout without the added cardio, but for those of you in total beast mode I have also posted a cardio option that you can add to this workout if you are so inclined.

I heard your comments, and I will be creating a program to build strength for the Side Plank.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most. For my last workout I got a lot of great feedback on the Low Impact Burpee, and several people were struggling with the Side Plank Toe Tap.

I will be incorporating more exercises to add to improve strength for Side Planks.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

SaveSaveSaveSave

SaveSave

16-Minute Full Body Workout: No Equipment, Home Exercises

Hi Everyone!

Are you ready to workout? Today’s exercise routine requires no equipment, and can be done anywhere. This is a quick workout, 16-minutes per round. I provided the breakdown to do this routine for time (HIIT) or Reps. Choose the option that best suits your needs. I actually love to do one round for time, and one round for reps. I enjoy the different challenges for each workout style.

Amp Up the Intensity: If you want to increase the intensity you can do so by adding some resistance. Complete some of the exercises with dumbbells, or while wearing a weighted vest.

BenderFitness Update: I am working on getting new workouts up and posted to share with everyone. I am slowly, but surely getting back on track with new exercise posts. It feels good to be here, and sharing with everyone again. My friend who has been babysitting so we can film new workouts had a really bad fall that resulted in an orbital fracture. I am praying for her to heal quickly, so if you can send her positive thoughts/well wishes that would be greatly appreciated.

Food/Diet: I am working on more Food and Diet related posts. I am a big proponent of creating a healthy relationship with food. I see so many damaging ideas about food, and I want to help people create a more positive experience when it comes to eating and making healthier choices.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account. The new account will include more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined to health and fitness.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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?

SaveSave

16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

Hi Everyone!

I hope you are ready for today’s workout. This is a fantastic full body workout. You will burn fat and build lean muscle. You don’t need any equipment, just your body and some space. The video and photo tutorials are below.

This workout kicked my butt! Seriously. I maxed out on several of the exercises and could not do any more. My legs were shaking when I walked down the stairs after this routine. This is a great workout, and also a reminder that I have some work to do to re-build my strength.

I will definitely be repeating this workout in the future. I think it will be a great fitness test for me to re-try it and see if I can get through the moves without stopping or modifying.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.

Have fun with today’s workout!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 16 Rounds of 10/50.

Twisting Leg Lift
Squat Jump
Lunge Kick-Right
Burpees
Lunge Kick-Left
High Knees
Chair Elbow Twist
Mountain Climber
Lunge Squat-Right
Russian Kicks
Lunge Squat-Left
Jumping Jacks
Criss Cross Leg Lift
Pushups
Tricep Jack Leg Lift
Bicycle

Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

Twisting Leg Lift

Twisting Leg Lift

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Lunge Kick: Part 1

Lunge Kick: Part 2

High Knees

High Knees

Chair Twist: Part 1

Chair Twist: Part 2

Chair Twist: Part 3

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Russian Kicks: Part 1

Russian Kicks: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Jumping Jacks: Part 1

Jumping Jacks: Part 2

Criss Cross Leg Lift: Part 1

Criss Cross Leg Lift: Part 2

Push-ups: Part 1

Push-ups: Part 2

Pushup Modification: Back Straight

Pushup Modification: Back Straight

Tricep Leg Lift Jack: Part 1

Tricep Leg Lift Jack: Part 2

Tricep Leg Lift Jack: Part 3

Bicycle

Boat Pose (my modification for Bicycle)

SaveSave

SaveSaveSaveSave

SaveSave

16-Minute Full Body HIIT: Home Workout & Fat Burn

HI Everyone!

It’s workout time again! Today’s workout will take 16-Minutes per round. This is a fantastic full body workout.

I went through this routine 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.

Don’t be afraid to modify if you need to. Where there is a will there’s a way. As long as the workout is challenging to you it is helping you become stronger. There is never any shame in modifying an exercise so that it is right for your current level of fitness.

Decline Pushup to Split Squat: Part 1

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.

I ran my Half Marathon on Sunday. I am working on an update post (as well as this week’s schedule!) I was running for a cause, if you would like to donate to help rescue and protect children from human trafficking please go to Love146.

Have fun with today’s workout!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

16-Minute HIIT: Full Body Home Workout

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

Quick & Fun 16-Minute Total Body Home Workout: HIIT-No Equipment-Body Weight

Hi Everyone!

It’s workout time! I hope you are ready for a quick, fun 16-Minute Per Round HIIT Workout. You don’t need any equipment. Just a little bit of space (okay, maybe a yoga mat!) and your body. You can use an interval timer to go through the workout or follow along with the video below.

It’s fitting that I chose this video for today’s workout. When I filmed it I was just recovering from being sick. This month has been a month of continual sickness in the Bender household. It started with the flu at the beginning of the month, then Maverick had a double ear/eye infection, then Jesse got sick, which got Maverick sick again, and now I have what Maverick got! Were you able to follow the craziness of the sickness cycle in that run on sentence above?

I took Maverick to the doctor yesterday, and she told me that I don’t sound good. I told her that Maverick sneezed in my eyes so I probably have whatever he has going on now. She laughed. She assures me that my immune system will be top notch in no time, and that this is something all new parents go through.

I had 30-Minutes of HIIT on my schedule for yesterday’s workout, but Maverick was so sick that I did not get that in. I did stick to my #30BurpeeChallenge, so I got in 30-Burpees yesterday. I am glad that having this challenge going on helped me to get in some full body exercise and stimulate my cardiovascular system.

Feeling Stronger! Burpee Challenge Day 8.

I promise that new workouts are coming for the month of April. This month really threw our household for a loop. I have 5-weeks until my Half Marathon and I feel woefully unprepared. The longest run I have done in the past 3 or 4 weeks is 4.5 miles. At this point it’s going to be a fine balance between getting in enough training/runs without overdoing it and wearing my body down. I think I may treat this as a “check-in” race. Do it comfortably, check in and see what my pace is and build from there.

If I go this route, I would like to choose a Half either this Summer or in the Fall and train to improve my times. I say this all the time, exercise is meant to improve your health. Over training, or picking up the mileage or pace too fast does not improve your health. That is how I structure my workouts and training. The thought of not doing the Half Marathon in the goal time I had mentally set for myself is disappointing. That doesn’t mean it’s impossible, but I need to focus on training in a healthy way instead of trying to cram in missed training.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Equipment: Buy a Gymboss now. 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)

Repeat 1-3X

16-Minute Core Workout: Stomach Toning & Fat Burning

Hi Everyone!

Are you ready to work on strengthening and sculpting your mid-section? While we’re at it, let’s burn some fat during this workout too.

This workout will work your core from every angle. It also incorporates exercises to get your heart rate up and maximize your fat burning. Push through each exercise. You will have 10-seconds of recovery time before moving on to the next exercise. Do not be afraid to challenge yourself, breath heavy and work up a sweat. Those things don’t mean that you are “out of shape.” It means that you are challenging yourself.

Temple Tap Abs

If you want to increase the intensity of this workout you can do so by adding a weighted vest. You can modify to make the workout more or less intense, depending on what you need to make it challenging.

This has been a tough week for me workout wise. I planned a long run for Sunday, but I was going to be pushing Maverick and the weather dropped from 76 F. on Friday to 28 F. on Sunday. Monday I got in a short progression run, and yesterday I taught a 60-Minute yoga class. Today it will be back to HIIT for me.

Exercise and running are much easier for me when the weather is nice. I want to go outside and move. Getting motivated in the winter months has always been more challenging for me. I still do it, but there is a lot less motivation to get it done, and more determination to make it happen anyway.

Remember, it’s okay if you don’t always feel like working out. That’s human. You have to be consistent and make it happen even when you don’t have that motivation pushing you. I have never regretted doing a workout on a day when I didn’t feel like it. In fact, I always feel better after working out.

Have fun with today’s workout program! Remember, a strong core is the foundation for every exercise you do. It helps protect you from injury, and back pain. Don’t skip working your midsection! It will benefit your form, and your quality of life to have a strong core.

See you soon!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender

Click the link to –Buy a Gymboss now. !

Set your 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

Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

Hi Everyone!

Sorry for the delay in getting today’s workout up! My son is getting his first TWO teeth at the same time. They finally popped through yesterday, but he needed me so I didn’t get on the computer at all. Today we have a Total Body Cardio Fat Burning Workout for you.

This workout will take 16-Minutes and combines 30-second cardio bursts with 50 seconds of maximum repetitions for each exercise. As always, push yourself to get in as many reps as possible. Quick workouts are very effective if you focus on your intensity. Push hard, sweat, breath heavy, and challenge yourself.

Maverick is 7 Months Old. <3

Last night we were able to get in a great walk with Maverick. We initially planned on running, but Jesse had a lot of muscle soreness so we kept it lighter. I did get to try out my new SheFit Ultimate Sports Bra & I am in love! It is fantastic, kept everything in place, and was still nursing friendly.

Tomorrow’s workout will be an active rest day or yoga day. Thursday will be a brand new workout. I hope you are enjoying the Get Lean Workout Challenge so far!

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 30/50.
*30 Seconds Cardio of Choice between each exercise*

Sumo Pushups
Plie Jumps
Rock the Boat Twist
Frogger
Leg Series-Right
Leg Series-Left
Surfer
Side Plank Elbow Tap-Right
Side Plank Elbow Tap-Left
Heel Tap Squat Jump
Pendulum Abs
Donkey V-Kick

Repeat 1-3X

16-Minute HIIT Full Body Fat Burn: No Equipment, Body Weight Workout

Hi Everyone!

It’s time to workout! Are you ready? Yes? I hope you said yes! This is a great fat burning workout that will boost your metabolism, and help you build strength.

This is a quick, but challenging workout for your entire bod. You don’t need any equipment, except a yoga mat, and an interval timer (or just follow along with the video). As always, push for maximum repetitions. Focus on good form, and don’t sacrifice form for speed. We want Max Reps with Good Form.

I actually did this workout twice this week. Jesse and I did two rounds of it together earlier in the week. I did one round when I was filming (and filmed a second workout right after this one). When I did the workout with Jesse I was actually able to push for more reps. When I film, I slow down a bit, because I am chatting and demonstrating the moves. When I push full out there is a lot more gasping for breath. Don’t be afraid to challenge yourself. Sweat and heavy breathing doesn’t mean that you are out of shape. It means that you are pushing your limits.

This workout kicked my butt (in a good way!) I was dripping sweat, and worked my entire body. Be sure to warm up before the workout and cool down when you are done. After the second round I was totally beat. I cooled down to get my heart rate back to normal and finished with some stretching.

I am still sticking with my anti-inflammatory diet. I ordered a rice cooker, and used it for the first time last night. I made Paella with chicken, shrimp, and Jasmine brown rice. It was delicious, and I have leftovers. Remember, healthy eating doesn’t have to mean bland eating. Do you have a favorite healthy recipe or dish?

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

High Knees
Cheek to Cheek
Cross Jack
Criss Cross Curtsy Lunge
Mountain Climbers
Rolling Situp-Superman to Boat
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Leg/Hip Lift
Burpees
Warrior III-Right
Warrior III-Left
Cross Donkey Kick
Heel Tap Squat Jump
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-3X

16-Minute Total Body Workout: Real Time HIIT

HI Everyone!

Welcome to the 3rd workout in my February Get Lean Workout Challenge! I hope you’re ready to push yourself during today’s workout!

One round of this workout will take 16-Minutes. I used a dumbbell for the last two exercises, but you can also choose to do them with body weight. If you don’t have dumbbells and want to add resistance you can use something from around the house (a book bag with some books, water bottles, etc.)

Challenge yourself to get in as many reps as possible of each exercise today. Earn that sweat! It’s a physical symbol of your hard work. I repeated this workout 2X. You can go through it once, or go for a second (or even a third!) round if you are feeling up to it! Listen to your body. Challenge yourself so you can continue to improve.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $13,000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Don’t forget, for the best results you want to pair your workout with a healthy diet. Creating a healthy lifestyle includes multiple components: exercise, rest, and diet. You need to have balance between each aspect to really maximize your workouts.

Have fun with today’s workout! I am excited to share more new workout videos with you! Let me know how you are doing with the challenge so far! Comment or tag me in your workout or progress photos. I love hearing how you are doing.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

High Knees
Lunge to Pushup
Jumping Jacks
Dead Bug
Surfer Burpee
Leg/Hip Lift
Mountain Climbers
Lunge Kick-Right
Lunge Kick-Left
Supergirl Plank
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left

Repeat 1-3X

Lunge to Push-up

Dead Bug

Leg Lift/Hip Lift

Lunge Kick

Supergirl

Kick Back

Pendulum Squat

Tighter Tummy: 16-Minute Core Workout

Hi Everyone!

It’s workout time again! Today’s workout is focused on your mid-section.

When targeting your tummy, 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.

As a new mom, I am constantly focusing on re-aligning my pelvis while holding my son. When I don’t maintain a supported core I get lower back pain from my posture when holding him, and playing with him on the floor.

My Baby Boy is Growing so Quickly! <3

Often, people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances and 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.

Today is Day 23 of my Original 30-Day Workout Challenge. Congratulations on making it this far! You are doing great, and you can definitely push through to make it to the end.

I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.

Have fun with today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Core & Butt Workout with Fat Burning Cardio: 16 Minute HIIT

Hi Everyone!

Are you ready to workout? I hope you answered yes! Today’s workout is a good one. It’s focused on strengthening your core and butt, but is still a great full body workout. Every other exercise is a Cardio Burn move so you will also be burning fat, and getting in a great cardiovascular challenge with this routine. You don’t need any equipment for this workout. I used the stability ball for one move, but I demonstrate an alternate exercise at the start of the video for anyone without equipment.

Pre-workout

I found this workout series very challenging! I was sweating like crazy, my waterproof mascara was all over my face by the end of the routine, and I definitely felt like I got in a good workout. Challenge yourself to go for max reps & really push through the workout. The great thing about HIIT/timed workouts is that you can always adjust it to your level. When you are just starting out you will need more breaks, and get in fewer reps. As you grow stronger you will find that you can push yourself to get in more reps. If that gets easy (woohoo for entering #TotalBeastMode!) you can add equipment such as a weighted vest or dumbbells to some of the moves to increase the challenge further.

Maverick seemed happy that I was working out!

These little modifications allow you to continue to progress the workout and break through any plateaus that you might be facing.

I went through this workout 1 time, and paired it with a 3-mile run. Jesse, Maverick and I had a family run last night. It gets dark super early at this time of year, so we put several blinking lights on the running stroller, wore bright colored clothes, and wore another blinking light. If you are running outside, be sure to stay safe and make sure any traffic can see you. Run against traffic, and never take it for granted that someone can see you, especially at night.

Sweaty post-Run. We wore bright colored clothing, and used blinking lights to stay visible.

I have had a great workout week so far, and I feel so much better for it. It’s amazing what exercise does for your body physically and mentally. This week our new workouts included:

40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender
Total Body Workout with Fat Burning Cardio: 16-Minutes

I also taught a 60-Minute group yoga class on Tuesday, and got in a 3.5 mile run with the running stroller that day as well. I hope you are enjoying the workouts! Let me know how you are doing/feeling in the comments below!

Have fun,
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

1. Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat

Repeat 1-3X

Bird-Dog

Total Body Workout with Fat Burning Cardio: 16 Minutes

Hi Everyone!

It’s workout time! This is a quick, 16-Minute workout that will get you sweating! I love these short, but intense workouts. It’s what I need to get in my exercise, while working on the blog from home and taking care of my son. That or a few more hours in the day.

I have been really struggling to get in my workouts lately, and it felt AMAZING to get in a great workout and sweat. My son was awake for the whole workout, but he just watched intently (with the occasional cheer thrown in for good measure).

I have also stayed on track with my meals, focusing on healthy proteins, veggies at every meal and getting in plenty of water. I am making Maverick’s baby food, so it’s a good reminder for me to meal prep for myself as well. When you are busy meal prep and easy access to healthy choices is imperative.

Let’s face it, if it was always easy to get in a workout and make healthy food choices, everyone would do it all the time. It’s not always easy, but it’s worth it. Your health is worth it. After missing multiple workouts I realized how sluggish I was feeling. I was dragging, during my normal tasks, and feeling exhausted. Ironically, exercise gives you more energy. It sounds like it should be the opposite, but our bodies are designed to move. When we do things like exercise and eat well we are helping our bodies to function at their optimum level of health and fitness.

Keeping the baby warm on our walk.

It’s very hard for me to get in my cardio each day. I really miss running consistently. With the change to colder weather I worry about the baby outside. Sunday we had a warmer day, so I bundled Maverick up and took him for a walk outside. He enjoyed it and stayed warm, and it felt great to me to get moving.

As a new mom a lot of this is a learning process. It’s been one large life change after another & I put a lot of pressure on myself to get things done each day. As a work at home mom that means, blogging, setting up lighting/camera to film, filming, editing videos, social media posting, monitoring comments, deleting spam, replying to emails. As a stay at home mom that means taking care of my son, and managing the household. Being a mother (and a father too!) is a 24-hour per day job. It is the most wonderful thing I have ever experienced, but getting everything done is definitely a balancing act. Luckily Maverick is a very happy and well natured child. He watches me working out with interest, sleeps well at night, and doesn’t cry often.

Anyway, I hope that you enjoy today’s workout! Give yourself props for showing up and getting in your workout today. Sometimes just getting to that moment is an accomplishment in it’s self!

Have fun,
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your interval timer for 12 Rounds of 30/60.
*30 Seconds Cardio of Choice between each exercise*

Sumo Pushups
Plie Jumps
Rock the Boat Twist
Frogger
Leg Series-Right
Leg Series-Left
Surfer
Side Plank Elbow Tap-Right
Side Plank Elbow Tap-Left
Heel Tap Squat Jump
Pendulum Abs
Donkey V-Kick

Repeat 1-3X

Maverick’s view of the workout.

Post workout!

16-Minute Total Body HIIT Workout: No Equipment, Fat Burning Body Weight Exercises

Hi Everyone!

It’s workout time! Are you ready for a great Total Body HIIT Workout? You don’t need any equipment for this one, but you will definitely feel the workout!

I especially liked the Side Plank L-Lifts. They are a tough exercise, so if they become too intense, hold your side plank. I do encourage you to try for as many reps of the full exercise as possible. Also, in the video I accidentally skipped one exercise and added it to the end. So when I say “This is the last exercise” there is actually one more move.

I actually filmed this workout as a tutorial only video about 5-years ago, with my friend and special guest, Cydney. Originally, I did this workout for reps:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

You can choose to do it for Reps or as an Interval Workout with me. Or, you can aim to do one round of each. I used some different movement variations in this workout. You can scroll through the video before you get started to check out the exercises if you aren’t sure what they are.

I also posted the Day 2 Booty Sculpt Challenge Move of the Day below. I did two sets of 20 Reps in addition to the 16-Minute Total Body HIIT workout. I intended to get in 3 sets, but I got busy and forgot. I will be posting each Move of the Day here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge. I will have the Day 3 Exercise posted today.

My total workout yesterday was:

1-Round of today’s workout.
3.6 Mile Run Outside
2 Sets of 20 Elevated Single Leg Squat

Can you believe he’s almost 4 months old already!?!

Tomorrow my son will be 4-months old. It’s amazing how many skills he has learned in this relatively short period of time. I feel so much stronger than I did when I first started back to working out when I was 6-weeks postpartum.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Workout Top by: Affitnity

–Buy a Gymboss now.! Interval Timer: 16 Rounds of 10/50
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist

Repeat 1-3X

16 Minute HIIT: Burn Fat Fast: Lower Body Workout

Hi Everyone!

Today’s workout is quick and efficient. It’s only 16-Minutes per round, but it had me sweating like crazy! I used a dumbbell for the first exercise, but you can choose to make it body weight only if you prefer.

I utilized High Knees are my cardio burst between exercises. If you prefer Jump Rope, Mountain Climbers, Jumping Jacks, or another form of cardio you can switch it up. Just push yourself to keep the pace/intensity high.

I posted three videos below. The first is a 5-minute Warm Up that you can do before the workout so you are ready to maximize your intensity. The second is the workout video, and the third video was yesterday’s challenge move. This month I will be posting one challenge move per day for the Lower Body. You can add that exercise onto your workout of the day (if you choose to accept the challenge!)

Jesse and I had our first group yoga class of the semester last night. We normally teach a Yoga Class and a Boot Camp class each semester at a local university’s wellness center. With the baby, we decided to limit it to just one class this year. I paired one round of the 16-Minute workout with an hour of Yoga. It was a pretty intense yoga class, so we worked up a great sweat there too.

If you want to pair your workout with Yoga, you can pick one of my yoga routines here: https://www.benderfitness.com/category/yoga. I am working on a new collaboration with Sean Vigue. I have had some great workouts with him in the past, and I am excited to film a new one with him.

I hope you all enjoy today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

–Buy a Gymboss now.! Set your timer for 12 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Woodchopper Half Burpee

2. Jump Kick (right knee up)

3. Surfer Half Burpee

4. Jump Kick (left knee up)

5. V-Up Pushups

6. Tuck Squat Jump

7. Kick Backs (right)

8. Kick Backs (left)

9. Get Ups (switching feet)

10. Back/Side lunge (right)

11. Back/Side Lunge (left)

12. X-Jump

Repeat 1-3X

Warrior Deadlift: Booty Sculpt Challenge Day 1

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Repeat 1-3X

Bender Fitness

Fitness Should Be Free

16 minute

17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

New Adventures

The Workout:

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

Keeping Busy:

Feeling Strong:

The Value of Sleep:

The Workout:

Bonus Cardio Burn:

Photo Tutorial:

16-Minute BURN & SCULPT Full Body Workout

The Workout:

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

Big News!

16-Minute HIIT: Total Body, No Equipment Workout You Can Do Anywhere

Core and Legs Workout: Exercise for Belly, Glutes, Thighs, and Calves

16-Minute Full Body Workout: No Equipment, Home Exercises

16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

16-Minute Full Body HIIT: Home Workout & Fat Burn

Quick & Fun 16-Minute Total Body Home Workout: HIIT-No Equipment-Body Weight

16-Minute Core Workout: Stomach Toning & Fat Burning

Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

16-Minute HIIT Full Body Fat Burn: No Equipment, Body Weight Workout

16-Minute Total Body Workout: Real Time HIIT

Tighter Tummy: 16-Minute Core Workout

Core & Butt Workout with Fat Burning Cardio: 16 Minute HIIT

Total Body Workout with Fat Burning Cardio: 16 Minutes

16-Minute Total Body HIIT Workout: No Equipment, Fat Burning Body Weight Exercises

16 Minute HIIT: Burn Fat Fast: Lower Body Workout