Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

Hi Everyone!

Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule.

As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure.

If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day.

Bellway Fiber Review:

Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po

Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US.

I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon.

Melissa

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

The Workouts:

Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps.

1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift

Repeat up to 3X. *I did both workouts one time through.*

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X. *I did both workouts one time through.*

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

Hi Everyone!

Are you ready for a fantastic full body workout? This home exercise routine is effective. I use a dumbbell for some of the cardio bursts, but you can also complete this workout entirely with bodyweight. No equipment? No problem.

During the cardio burst sections of this workout I alternated between dumbbell swings and high knees. You can pick whatever form of cardio burst you prefer: High Knees, Kettlebell or Dumbbell Swings, Jumping Jacks, Jump Rope, Squat Jumps. You have plenty of options.

If you enjoy this workout, be sure to try my newest Thighs & Glutes: Standing Workout. As always, you will find the full length workout video, photo tutorial and workout breakdown below.

Healthy Eating

I have been refocused on healthy and nutritious meals. Ever since my Business Facebook Page was hacked (11 days ago and counting), I’ve been very consciously implementing stress management techniques. That has included prayer, meditation, breathing techniques, exercise and healthy eating.

Last night we made tacos, which are always a hit with the whole family. We used ground turkey, onions, peppers, tomatoes, avocado and baby spinach. Quick, healthy and both kids loved them, so that is a household win in my book.

Hacking Update (UPDATE: I got My Page Back!)

As I mentioned above, it’s been 11-days and counting since my verified Facebook page with over half a million followers has been hacked and stolen from me. Although I have been in touch with Facebook on a daily basis they haven’t actually done anything to help me yet. My state’s attorney general sent me an email yesterday to let me know they are attempting to mediate on my behalf with Facebook.

On Sunday night I was able to see the hackers creating and attempting to run ad campaigns on my Facebook page via my hacked Ad Manager account. Thankfully, I was able to go in and delete those campaigns and their stolen payment methods. I am still hopeful that I will get that page back (currently it is just sitting there. The hackers erased 4 years worth of my content that I have shared).

In the meantime I am starting to re-build from scratch, just in case Facebook never gets me the page back. My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit

If you are able to like and follow that page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable.

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: 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

The Workout:

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Lower Body Workout: No Equipment

Hello Everyone!

Today I have an excellent lower body workout on the planner. You won’t need any equipment, but we will be working all of the muscles of the lower body, getting in some cardio, and still incorporating some movements for core strength and stability. You will find the workout video below.

I am joined in this workout by my sister, Kristen. This is a throwback workout, but I LOVE when I have the opportunity to exercise with my friends and family. It’s so wonderful when they see themselves growing stronger, more confident and filled with energy.

Even though this is a throwback workout, I want to take a moment to give a shoutout to my sister. She is currently on a trip to accept an award for being one of the top 40 Under 40 in her industry. She applies her drive and work ethic to everything that she does, and I am a very proud big sister.

Kristen is someone who envisioned the life that she wanted and then worked to make those dreams a reality, and I love that she is being recognized for that. Often, people don’t get the recognition that they deserve, so if you are in that position right now whether it’s work, fitness or something else, I want you to take a moment and acknowledge your own accomplishments. If you know or see someone else doing something wonderful and you recognize their efforts, tell them!

You can also tell me in the comments what you are most proud about yourself for right now. It can be anything. I will be rooting along and cheering for you. I absolutely love celebrating people’s successes.

Our flooring project is almost done, so I will be back to filming new workouts. I was on a roll, but then my computer crashed (still isn’t fixed so I can’t access what was filmed) and we got crazy busy with our renovations. I’m looking forward to getting our house put back together and being back into a ~~clutter free~~ less cluttered space. Having everything pulled out of the bedrooms and into our main living areas is a study in patience and has tested my mess tolerance. It’s also a great motivator to purge and donate some of belongings.

I hope you enjoy today’s workout!

See you soon!

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

The Workout:

Set Your Interval Timer for:

15 rounds of 20/50

-Cardio
1. Frog Pop-up
-Cardio
2. Cross Leg Hip Thrust (right)
-Cardio
3. Cross Leg Hip Thrust (left)
-Cardio
4. Side Plank Leg Lift (right)
-Cardio
5. Side Plank Leg Lift (left)
-Cardio
6. Curtsy Lunge Kick (right)
-Cardio
7. Curtsy Lunge Kick (left)
-Cardio
8. Snow Angel
-Cardio
9. Tricep Heel Press (right)
-Cardio
10. Tricep Heel Press (left)
-Cardio
11. Plank Lunge Reach (right)
-Cardio
12. Plank Lunge Reach (left)
-Cardio
13. Goddess Reach (right)
-Cardio
14. Goddess Reach (left)
-Cardio
15. Boat to Table
*Repeat 1-3X

Total Body Fat Burning Home Workout: Core, Thighs & Glutes

Hi Everyone!

Are you ready for a new workout? I hope so! I really worked up a great sweat with this routine, and I think you are going to like it.

Today’s Workout: This workout incorporates fat burning cardio bursts throughout the routine, while focusing on strengthening your core and thighs. Be sure to push yourself during the workout. Intensity does matter. As long as you are pushing yourself you are in the right effort zone. If it feels easy, it’s time to challenge yourself to more reps, or the harder cardio or exercise variations.

During the cardio segments of this workout I start to demo the next exercise. Complete your cardio until the timer goes off. This is actually part one of a longer workout. You can do it on it’s own as a stand alone workout, or pair it with the second half of the workout. I like to make the exercises customizable so that they fit your lifestyle. I love having the time to repeat a workout, or do a longer workout (especially since I haven’t been running much!) but with a toddler it can be a challenge to get it all in.

Starting healthy habits early.

Healthy Habits: I have been re-focusing on my overall health and wellness. That has included making sure I am getting enough rest, eating plenty of colorful fruits and veggies, and moving more. I am slowly re-incorporating running back into my routine. My running has been inconsistent, but my BenderFitness workouts have kept me in good cardiovascular shape. I have work to do, but I’m excited to start working on re-gaining some speed. I’m going to start by focusing on 5Ks, and working on improving my 5K times.

I hope that you enjoy today’s workout. Let me know what your favorite move is, and how you liked the workout. I really worked up a great sweat, and I hope you do too!

<3 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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

12 Rounds of 35 seconds cardio, 50 seconds maximum repetitions.
*Always consult a doctors before trying a new exercise program.*

Repeat up to 3X.

Side Step Squat: Part 1

Side Step Squat: Part 2

Side Step Squat: Part 3

Kick and Tap: Part 1

Kick and Tap: Part 2

Kick and Tap: Part 3

Plank Rotation: Part 1

Plank Rotation: Part 2

Prone Heel Press

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Down Dog Split (non-hopping option)

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Knee Drop Spider: Part 1

Knee Drop Spider: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Side Plank Hip Life: Part 1

Side Plank Hip Life: Part 2

Home Exercises for Lean, Strong Legs: Bodyweight

Hi Everyone!

It’s workout time! You don’t need any equipment to complete today’s workout. This routine is focused on Strengthening and Sculpting your lower body. It incorporates cardio throughout.

Choose the cardio burst option that is best for you. I recommend either Marching in Place, or High Knees, but Jump Rope is another great option. Remember, if it is challenging it’s working. Breathing heavy, and working up a sweat is good. If it feels “easy” it’s time to try a harder variation, or push yourself to get in more reps.

Jump Rope is a good alternate Cardio option.

Workout intensity will make a difference in your results. To improve you have to push past your current limitations. That is where you grow stronger and fitter.

This is actually Part 1 of a longer workout. It can be done on it’s own, or in conjunction with the Exercises for Strong, Lean Abs workout. I split the workout to make it more accessible for people who are in a hurry, and so that you have the option of doing both, or repeating one. I like having options that I can make fit with my time, and workout schedule.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite exercise move. I liked the Calf Raise Abduction, even though I was struggling with the balance a bit. Don’t forget, you can grab a chair, or steady yourself with a wall. You can even do the calf raise with both feet on the ground if you prefer. There is always a way to modify a workout to maximize your results.

It feels amazing to be back and filming consistently again. I truly missed working out with everyone, and sharing new fitness routines here with you. Let me know what type of workout you want to see more of: HIIT, LIIT (Low Impact Intervals), Yoga, or Running Tips/Workouts.

Have fun today!

❤ 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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds of Cardio, 50 Seconds of Max Reps

Calf Raise Abduction-Right
Calf Raise Abduction-Left
Low Impact Burpee (or Regular Burpee)
Rockette Kick-Right
Rockette Kick-Left
Reverse Plank to Table Top
Lunge to Lift-Right
Lunge to Lift-Left
Down Dog Split to Side Plank-Right
Down Dog Split to Side Plank-Left
Balanced Leg Rotation-Right
Balanced Leg Rotation-Left

Repeat up to 3X or Pair with Core Workout

Calf Raise Abduction- Part 1

Calf Raise Abduction-Part 2

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Rockette Kick: Part 2

Rockette Kick: Part 3

Lunge to Lift: Part 1

Lunge to Lift: Part 2

Down Dog Split to Side Plank: Part 1

Down Dog Split to Side Plank: Part 2

Balanced Leg Rotation: Part 1

Balanced Leg Rotation: Part 2

Balanced Leg Rotation: Part 3

18-Minute Total Body Fat Burning Workout

Hi Everyone!

I hope that you are ready to workout today! This is a great workout for your entire body. I found this routine challenging. I only had time to go through it one time when I filmed it, but I am looking forward to repeating this workout. I found it challenging, and I got in a great burn.

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings

#BFFitFall Workout Challenge: The challenge is to get your body moving at least 5X this week. I will update the weekly workout schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in walking or running to your daily workout.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

The month is almost coming to a close, but I have really enjoyed the momentum of this workout challenge. Has it helped you to stay consistent?

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.

Melissa

Feeling Stronger!

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

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Lunge to Hydrant: Part 1

Lunge to Hydrant: Part 2

Lunge to Hydrant: Part 2

Down Dog Cross Kick: Part 1

Down Dog Cross Kick: Part 2

Down Dog Cross Kick: Part 3

Leg Drop Series: Part 1

Leg Drop Series: Part 2

Leg Drop Series: Part 3

Leg Drop Series: Part 4

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 4

Side Plank Foot Tap: Part 1

Side Plank Foot Tap: Part 2

Side Plank Foot Tap: Part 3

High Knees

Dumbbell Swing: Part 1

Dumbbell Swing: Part 2

Leg, Butt & Thigh Shaping Workout: 30 Minute Home Exercise Program

Hello Everyone!

It’s workout time! Today’s workout is focused on the lower body. This program will help shape and strengthen your legs, thighs, and glutes. The routine below will take 30-minutes total, and includes a 5-minute warm-up and 5-minute cool-down.

Yesterday we focused on strengthening our core and arms, so today we are working the lower body. I filmed this workout back in October, when my baby boy was only 3-months old. It’s hard to believe he is almost one already.

5K Race. My first 5K pushing Maverick in his stroller. Me and Maverick, Coach Shep & Jesse.

Quote for today: “You have to have confidence in your ability, and then be tough enough to follow through.” – Rosalynn Carter.

Motivation for today: We are all busy people. Wherever you are in your fitness journey (and your life journey) I am sure there are days when it’s hard to put in the work to achieve your goals. You can want your goal with all of your might. Wanting alone isn’t enough. You need to have follow through.

Life and fitness will not be easy every day. There will be days when you are motivated, and you can’t wait to exercise. There are also days when you are tired and dragging, and it’s the last thing you want to do. You need to have follow through on the good and bad days. Create a goal and plan for yourself, and make it happen. If you miss a day don’t let it through you off track. Get back in there and follow through with your plan. Taking a detour doesn’t mean you are lost forever (although it may feel like it at that moment).

Up and Coming: Yesterday Jesse and I did a new track workout. I will be sharing that with you. Our workout was courtesy of our running guru Shep. Shep has coached Jesse since high school. I highly recommend following Shep on Instagram Shep123Run. Any time Jesse and I have a running question Coach Shep is the person we turn to. He will be launching his own running blog soon.

I will be filming new workouts tomorrow. Have fun with today’s workout! Let me know what you think in the comments below.

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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Warm Up: –Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

Forward Kick-Right
Forward Kick-Left
Frog Hop
Knee Swing Kick-Right
Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

Squat
Leg Abduction-Right
Leg Abduction-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Plie Squat
Chair Squat
Single Leg Squat-Alternating
Side Lunge Switch
Romanian Deadlift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Quadruped Knee to Elbow-Right
Quadruped Knee to Elbow-Left
Quadruped Rainbow Tap-Right
Quadruped Rainbow Tap-Left
Leg Series-Right
Leg Series-Left

Cool Down: Interval Timer Set for 5 Rounds of 5/55

Shoulder Stretch Squat
Deep Squat with Elbow Press
Runner’s Lunge-Right
Runner’s Lunge-Left
Seated Forward Fold

Repeat 1-3X

Leg, Butt & Thigh Shaping HIIT: Home Workout

HI Everyone!

It’s workout time again! Today’s workout will take 18-Minutes Per Round, or you can do the version with built in warm-up and cool down. I posted the video below with two different formats. You can go through the 30-minute video 1-2X, or repeat the 18-Minute video with your own warm-up and cool down. The choice is yours! Do whatever will fit into your schedule.

It has been a real struggle for me this week to get in my workouts. Maverick is crawling like a pro, had his two bottom teeth pop through, and has been on a mini-nap strike (he is taking them, but not for long!) He is also teaching me how thorough baby proofing must be. He has an uncanny ability to instantly identify anything non-baby proofed and head right for it.

I haven’t been getting in my full length workouts, so I am doing quick exercises throughout the day to stay active. The other day I did: Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2. I repeated that sequence twice.

Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2.

Sometimes I do squats while I brush my teeth. Sometimes it’s all about fitting in what you can, when you can. Some exercise is always better than no exercise. I have a plan for filming this weekend so that there will be new workouts for the upcoming week. I hope you enjoy this one in the mean time!

This routine includes a lot of my favorite exercises for shaping and sculpting your booty from all angles. Let me know how you do!

Have fun!
Melissa, Jesse & Maverick

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

30-Minute Workout with Warm-Up & Cool Down:

Warm Up: –Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

Forward Kick-Right
Forward Kick-Left
Frog Hop
Knee Swing Kick-Right
Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

Squat
Leg Abduction-Right
Leg Abduction-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Plie Squat
Chair Squat
Single Leg Squat-Alternating
Side Lunge Switch
Romanian Deadlift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Quadruped Knee to Elbow-Right
Quadruped Knee to Elbow-Left
Quadruped Rainbow Tap-Right
Quadruped Rainbow Tap-Left
Leg Series-Right
Leg Series-Left

Cool Down: Interval Timer Set for 5 Rounds of 5/55

Shoulder Stretch Squat
Deep Squat with Elbow Press
Runner’s Lunge-Right
Runner’s Lunge-Left
Seated Forward Fold

Repeat 1-3X

18-Minute Workout:

18 Minute HIIT Fat Burn: Cardio Blasting Full Body Sculpt Workout

Hi Everyone!

I hope you’re ready to work up a sweat! Today’s workout takes 18-Minutes per Round, and will work your ENTIRE body! Are you ready?

As a reminder, my new workout challenge starts this Sunday, with brand new workouts! It will be a 6-week workout program. I am also hosting a DietBet Challenge: www.DietBet.com/BenderFitness. If you are looking to lose weight, and you like the chance to win money you should check it out! The goal is to lose 4% of your body weight over the course of 4-weeks. Everyone who wins splits the bet money in the jackpot! I will be giving away TWO free entries to my Dietbet on my Facebook page: www.facebook.com/melissabenderfitness

Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.

Here are links to some healthy recipe ideas for the week:

Honey Balsamic Brussel Sprouts Recipe

Savory Roasted Butternut Squash Recipe

Balsamic Chicken with Mashed Sweet Potatoes

Shrimp & Rice Stuffed Acorn Squash

Have fun with today’s routine!

Melissa

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

Jesse is on Instagram: @BenderCrosby1

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

18-Minute Full Body Home Workout

Hi Everyone!

I am planning on filming a new workout today. It won’t be posted until later, so I have an older (but very fun and effective!) workout for all of you early birds that want to get in your workout!

In this routine I use a stability ball, but I also show body weight variations in the photo tutorial below. If you don’t have a stability ball that’s no problem! There is always a way to modify a workout to make it suit what you have available at home (or on the go while you travel!)

I posted some challenging workouts this week. I hope you are feeling great, strong and ready to go for today!

I am now 24+ weeks pregnant, so be prepare for a big baby bump in the new workout I film today! I went to the doctor yesterday and my belly was actually measuring two weeks bigger (26 weeks). Those measurements can vary, and I am still within the normal range, but based on how active Baby Bender is & how hard he kicks I think he is going to be big and strong. Hopefully not crazy big though, because barring any complications I am going for an all-natural delivery.

I hope you enjoy today’s workout!
Melissa

Spiderman Plank-Right
Spiderman Plank-Left
Warrior III Squat-Right
Warrior III Squat-Left
Heel Tap Leg Lifts
Leg Series-Right
Leg Series-Left
Ball Leg Lift
Ball V-Lift
Butt Lift
Butt V-Lift
Plie Jumps
Squatting Side Leg Lift-Right
Squatting Side Leg Lift-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Side Plank Drop-Right
Side Plank Drop-Left

Repeat 1-3X

Spider Man Plank: Part 1

Spider Man Plank: Part 2

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Heel Tap Leg Lifts

Leg Series: Part 1

Leg Series: Part 2

Ball Leg Lift-Body Weight Modification

Ball Leg Lift

Ball Leg Lift: Part 2

Ball V-Lift

Ball Leg Lift: Part 2

Butt Lift

Butt V-Lift

Butt V-Lift-Body Weight Modification

Plie Jump: Part 1

Plie Jump: Part 2

Squatting Side Leg Lift: Part 1

Squatting Side Leg Lift: Part 2

Wall Sit Leg Lift

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

All Done! Ready for Round 2?

Fit & Healthy DietBet Exercise Challenge: Day 8: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Hi Everyone!

Welcome to Day 8, and Week 2, of my Fit & Healthy DietBet Workout Challenge. Today’s workout will take 18-Minutes per round. Aim for a total workout time of 60-Minutes today. You can repeat this up to 3X, or pair 1-2 Rounds with cardio of choice to hit your 60-Minute Workout goal.

You can find all of the Week 1 Challenge Workouts here: Fit & Healthy Exercise Challenge: Week 1 Workout Schedule.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

Here are links to some healthy recipe ideas for the week:

Honey Balsamic Brussel Sprouts Recipe

Savory Roasted Butternut Squash Recipe

Balsamic Chicken with Mashed Sweet Potatoes

Shrimp & Rice Stuffed Acorn Squash

Have fun with today’s workout! Push yourself & start week 2 of the challenge right! I have been seeing great comments and results in the DietBet Challenge page! It looks like everyone is on track to hitting their goal! My mom and both of my sister’s are competing in the challenge as well, and they are right on track with you all! Keep up the good work!

Melissa

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

Hi Everyone!

I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!

You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.

So far this week our workout schedule has looked like this:

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: That’s today! Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day headed your way.

Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.

Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

Workout 1:

Equipment: Gymboss Interval Timer set for 18 rounds of 10/50 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

Workout 2: Plyo Cardio HIIT

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Hi Everyone!

Today’s workout kicked my butt! I hope you’re ready for this one!

Be sure to warm-up before the workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

Push yourself to get in as many reps per exercise as you can. It’s a great way to track your progress. Next time I repeat this workout I will be trying to improve the number of repetitions I get in. It will help me to really work at my maximum intensity because I will have a goal to work toward.

Do you have any techniques you use to motivate yourself to push through your workouts for maximum reps? If so post in the comments below or let me know on Facebook.

Have fun with this one!
Melissa

Click on the Photo to Make it Larger. Print it Out & Keep Track of Your Reps!

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

Repeat 1-3X

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

Hi Everyone!

Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge!

This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time.

Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout. If you aren’t sure what to do for a warm-up try this 10-Minute Jump Rope Workout.

During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended.

I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential.

I am filming a new workout tonight, so that should be up for tomorrow morning! Have fun!

Enjoy today’s workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. You can tag me in your photos: @BenderFitness or #BenderFitness

Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

Repeat 1-3X

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

18 Minute Body Weight Workout: BenderFitness Glute Bender

Hi Everyone!

It’s workout time! Today’s workout takes 18-Minutes to complete one round. This is a full body workout with an emphasis on the glutes & thighs. During this workout I use a stability ball, but there are simple (and effective!) variations that can be done with no equipment.

Remember, there is always a way to modify a workout to suit your needs. It’s not about expensive equipment, you can challenge your body using body weight and/or items you already have around the house.

This workout can be repeat up to 3X, and can be performed as a HIIT workout (as I demonstrate in the video), or you can go for Repetitions. If you are doing more than one round, you can switch up the challenge by doing one round of HIIT & one round for reps.

Suggested Reps for each exercise:

Beginner: 10
Intermediate: 15
Advanced: 20

It is great for your body to mix up the challenge. Don’t be afraid to try something new! As always, you should preface your workout with a warm-up and finish with a cool-down and some gentle stretching. By warming up your body gets additional benefits & burn during the workout. The cool down allows your heart rate to come back to normal, and helps you maintain flexibility and decrease your chances of soreness and injury.

Have fun with today’s workout!
Melissa

Spiderman Plank-Right
Spiderman Plank-Left
Warrior III Squat-Right
Warrior III Squat-Left
Heel Tap Leg Lifts
Leg Series-Right
Leg Series-Left
Ball Leg Lift
Ball V-Lift
Butt Lift
Butt V-Lift
Plie Jumps
Squatting Side Leg Lift-Right
Squatting Side Leg Lift-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Side Plank Drop-Right
Side Plank Drop-Left

Repeat 1-3X

Spider Man Plank: Part 1

Spider Man Plank: Part 2

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Heel Tap Leg Lifts

Leg Series: Part 1

Leg Series: Part 2

Ball Leg Lift-Body Weight Modification

Ball Leg Lift

Ball Leg Lift: Part 2

Ball V-Lift

Ball Leg Lift: Part 2

Butt Lift

Butt V-Lift

Butt V-Lift-Body Weight Modification

Plie Jump: Part 1

Plie Jump: Part 2

Squatting Side Leg Lift: Part 1

Squatting Side Leg Lift: Part 2

Wall Sit Leg Lift

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

All Done! Ready for Round 2?

18 Minute HIIT: Sweat Burn Sculpt: Fat Burning Core Workout

Hi Everyone!

Today’s workout is tough! Warm-up, grab some dumbbells, and get ready to sweat! This workout will work your core from every angle for a great sculpt, and includes high intensity fat burning at the same time. This is a great workout to bookmark for quick results.

During the High Knees Exercise your biceps are engaged in an isometric exercise (the joint isn’t moving, and your muscle length remains the same throughout the movement). My arms were burning like crazy from the challenge so I alternated between keeping my elbows flexed and extended.

Even though this workout is focused on the core, you are still getting full body benefits, and an all over fat burn. After completing the workout be sure to do a cool down and some gentle stretching.

Non-Fitness related: This weekend Jesse and I are in New York for my Uncle Dave’s memorial service. He passed away unexpectedly, and I miss him every day. He always shared my workouts and supported me. He called me the next Jack Lalanne. Every day he went above and beyond what he had to do to be kind to others. When I was leaving his house one day it was raining. He offered me an umbrella and I declined because I was leaving the state and wouldn’t be seeing him soon to return in. He explained that he always bought extra umbrellas so that any time someone left his house in the rain they could stay dry. In honor of my Uncle’s kindness I am encouraging everyone to go the extra mile with kindness, with no expectation of return. In those acts of kindness I know my Uncle’s legacy lives on.

Thank you everyone.

Have fun with this workout!
Melissa

Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

Repeat 1-3X

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

Sweat Burn Sculpt: 18 HIIT Minute Workout Real Time: Fat Burning Ab Workout

Hi Everyone!

Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge!

This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time.

Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout.

During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended.

I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential.

Enjoy today’s workout!
Melissa

Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

Repeat 1-3X

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

Bender Fitness

Fitness Should Be Free

18 minute

Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

Bellway Fiber Review:

The Workouts:

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

Healthy Eating

Hacking Update (UPDATE: I got My Page Back!)

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

The Workout:

Lower Body Workout: No Equipment

The Workout:

Total Body Fat Burning Home Workout: Core, Thighs & Glutes

Home Exercises for Lean, Strong Legs: Bodyweight

18-Minute Total Body Fat Burning Workout

Leg, Butt & Thigh Shaping Workout: 30 Minute Home Exercise Program

Leg, Butt & Thigh Shaping HIIT: Home Workout

18 Minute HIIT Fat Burn: Cardio Blasting Full Body Sculpt Workout

18-Minute Full Body Home Workout

Fit & Healthy DietBet Exercise Challenge: Day 8: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

18 Minute Body Weight Workout: BenderFitness Glute Bender

18 Minute HIIT: Sweat Burn Sculpt: Fat Burning Core Workout

Sweat Burn Sculpt: 18 HIIT Minute Workout Real Time: Fat Burning Ab Workout