20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine

Hello Everyone!

Welcome to today’s workout! I’m happy that you’re here. This is a full body workout, and it takes 20-Minutes per Round to complete. This routine requires no equipment, and is completed with body weight. We have some fun and challenging exercises. Push yourself to get in max reps with good form.

As always, you will find the full length workout video and workout breakdown below. You can repeat this workout up to 3X for a 60-Minute Total Body Workout. Lately, I’ve been aiming for 1-2 Rounds plus 30-Minutes of walking on the treadmill. This helps me hit my movement goal each day.

I’m aiming to get in at least 10,000 steps per day. I’ve been working a lot, so I have needed to be more intentional with the amount of movement I am getting in. It seems like the more I move the better I feel, but we are so busy that it’s been tricky to stay in motion. Unfortunately, I’ve been experiencing a lot of fatigue over the past few months, but I finally feel like I am starting to get better. Energy levels have a significant impact on your daily health and mood, so I definitely need to put in some work to improve mine.

In addition to movement and exercise, I’m also focusing on my nutrition and planning out some vegetables and herbs to plant in my garden this year. There’s something so wonderful about fresh vegetables. Last year we lost a lot of what we planted to a groundhog and deer. As a result, this year I’m going to try and focus on some container gardening.

Historically, I’ve found it easy to grow tomatoes, onions, zucchini, eggplant and watermelon. This year I would like to add spinach and basil. If you have any vegetable garden must haves please let me know in the comments. My kids love to help with gardening so it’s a fun family activity in our household.

Our area sometimes gets snow late in the season, but I would like to have my plants started by the end of March or early April. It’s important to your overall health to focus on both activity and getting in a nutrient rich diet.

Have fun with today’s workout and let me know how many rounds you got in! Remember, whether you get in one round of 3, you are showing up for yourself and your health. Keep up the good work. Your health is worth it.

If you have a favorite exercise and a most challenging exercise let me know in the comments.

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: None

Low Jack
Warrior III to Figure 4: Right
Warrior III to Figure 4: Left
Pendulum Squat: Right
Pendulum Squat: Left
Spiderman
Angel Abs
Side Plank Reach: Right
Side Plank Reach: Left
Locust with Cactus
Leg Series: Right
Leg Series: Left
Elevated Adduction: Right
Elevated Adduction: Left
Beast to Plank: Alternating
Balanced Bicycle
Reverse Plank Step Outs
Superman
Supergirl Crunch: Alternating
X-Squeeze Me

You can repeat this workout for up to 3 Rounds Total.

HIIT the ReBoot: Workout 1

Hi Everyone!

I’ve been working my way through a fun project: re-filming my Bikini Competition Prep Workout series! When I originally filmed this series, I filmed the videos for Reps (original video is shared below). In the updated version I am doing the workouts in timed intervals. The pace increases the intensity and makes this a fun and effective workout.

I’ve really enjoyed the challenge of re-visiting and re-filming these workouts. I originally filmed these workouts more than ten years ago! I’m really enjoying seeing the differences between filming this at 29-30 years old and doing these workouts now at 40-years old. I’m interested to see if the results are the same or if I need to make adjustments to the program.

Photo from my first time filming this workout for reps back in January 2013.

My first time through this program I had great results and came home from my first NPC Naturals Bikini Competition with two trophies. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program

Re-Experiencing this workout series at 40-Years Old:

A few things have struck me about this workout series as I’ve re-filmed it. First, these workouts are solid and effective. Filming them for time is more challenging to me than the original process of filming the videos for reps. Part of that is because I know how many reps I did the first time through, so I am to push myself to get at least that many reps during each timed interval.

The major thing that has struck me about re-filming this series after ten years and two kids: Being consistent with my workouts over the past ten years has been great for my overall health and fitness level. I was a little bit nervous about re-filming this series because my life has changed so much over the past decade. One of the biggest ways being: having two children, balancing their activities schedule and working some evenings means I have a lot less time and scheduling freedom. It’s not as easy to get in my workouts and requires dedication, determination and planning.

It has been wonderful returning to this series, and finding it challenging, but within reach. I don’t have any aches, pains or mobility issues. I think that’s in large part due to the exercise that I’ve done over the past decade. Never underestimate how much exercise impacts your health, wellness and daily life experience. I love that I feel physically just as healthy and happy at 40 as I did at 29 years old.

I really hope you enjoy today’s workout! Let me know if you have a favorite exercise and which exercises you find most challenging. Have fun, push yourself and keep on moving. Your health is worth the effort.

Melissa

Member’s Workouts: The first eight updated ReBoot workouts in this series (plus other new workout series!) are already available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)

*Do two rounds with me in this video. Optional: Pair with two mile walk or run.

I did an “easy paced” two mile run on the treadmill: Speed 6.0, Incline 1.

Easy means: I could hold a conversation at this running pace. Your pace should be modified to your own running level.

The Original Video:

Full Body Fitness Transformation: Total Body – No Equipment Workout

Hello Everyone!

Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises.

I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging.

You will find both versions of the workout video below.

Bonus Cardio:

I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional.

HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series

I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.)

It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40.

One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

Live Classes Coming Soon!

I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube.

I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that!

I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you.

Melissa

Member’s Workouts: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness For 20% off use the coupon code: CELEBRATEBF to celebrate our anniversary! It’s good through Halloween 2023.

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 20 Rounds of 10/50.

1. High Knees
2. Side Plank (right)
3. Side Plank (left)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank

Repeat. This video includes two full rounds of this workout.
I followed this workout with a 30-Minute Walk on the Treadmill. Speed 4.0, Incline 4-6.

The Original Video:

20-Minute HIIT Shred and Shape

Hi Everyone!

Welcome to today’s workout! Grab some dumbbells for this routine. We are combining strength, sculpting and cardio. This is an amazing full body workout. You will find the full length workout video and workout breakdown below.

I used two 20-lb dumbbells in this workout. You want to choose a weight that is challenging, but also allows you to maintain good form. If you don’t have any dumbbells handy, you can add resistance with a water bottle, book bag or something else you have at home. You can also choose to do the exercises with body weight.

When we filmed this Jesse had a cold. You might hear some coughing the in background.

On this day in BenderFitness history, Jesse and I ran our first half marathon. It was a beautiful course, which went mostly through the woods on a rails to trails site.

Running has changed a lot for me since having kids. I didn’t realize what a social sport is was. I usually ran with Jesse or a group of friends. Since having kids it’s more of a solitary event, unless I am pushing a stroller. It’s not necessarily bad, but it’s different. I do miss the running group atmosphere and connecting with other people who were working on similar goals.

Luckily, I still have that in our online community here at BenderFitness. I really love seeing your workout check-ins and hearing about your progress. It reminds me that we are all in this journey for a healthier lifestyle together.

Setting a Healthy Example for your Family

I’m going to plan some more Live workout classes so we can continue to be in this together. In the meantime, I’m also teaching group yoga and having fun involving our kids in our exercise routines. Yesterday, my daughter give me a babydoll to watch while she “went to work.” She left the room, and when I peeked around the corder she was doing yoga. When she finished she came to get her baby and told me she was “done teaching the workout.”

Kids absorb so much of what we say and do. I’m glad that we are able to stay active together as a family.

I’m planning an active weekend, so check back for a new workout. I hope you enjoy today’s exercise routine and finish the day feeling strong and healthy.
Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness
Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

Interval Timer Set for: 15-Rounds of 30/50

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

Sculpted Glutes: Jump and Burn Workout: Cardio + Strength Training

Hello Everyone,

Welcome to today’s workout! We are focused on sculpting and strengthening the lower body, especially the glutes. For this workout you will need two dumbbells, a jump rope (optional) and a sturdy chair or bench. We will use the bench for two exercises: the sit to stand and step ups. I use a jump rope for the cardio burst sections, but you can substitute high knees or any other cardio of your choice.

Challenge yourself today! Get sweaty, don’t be afraid of being uncomfortable, rest if necessary and then get right back into the workout. You will find the full length workout video and workout breakdown below.

Silver Play Button Award for Surpassing 100,000 YouTube Subscribers:

I want to say a BIG Thank You to each and everyone of you who has subscribed to my YouTube Channel over the years. Thanks to you I received the Silver Play Button Award from YouTube for surpassing 100,000 subscribers.

This also made me a very cool mom in the eyes of my 6-year old. This feels like a crazy goal, but I would love to see my BenderFitness community grow to 1-Million Strong. So if you haven’t subscribed to my YouTube channel yet, please head over and hit the subscribe button: www.youtube.com/MelissaBender

While that goal feels kind of crazy to put out into the world, sometimes you need to dream big in order to learn what you are capable of.

Getting a silver play button award from YouTube

New Workouts (and an Impromptu Date Day):

Behind the scenes I have been working on a new 4-week workout challenge. It’s going to be a part of the new subscription site that I am launching in addition to the free workouts that I will continue to share here. I’m almost done filming the workouts and discussion videos, and then I will be sharing more new workouts here as well.

On Saturday Jesse and I took a break, and had a fun date day. My mom took our kids to see Hot Air Balloons, and Jesse and I went on an amazing Horse Back Trail Ride. Part of me feels a little bit guilty for not filming workouts that day, while we had some uninterrupted time, but prioritizing our relationship is an important part of our life balance.

I hope that you enjoy today’s workout! It’s a fantastic one! Let me know what you think.

Melissa

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

Equipment: Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X

Plank and Burn: Core and Cardio Workout – 20 Minutes

Hi Everyone!

It’s workout time! I’m so glad you are here with me for today’s workout. You will find today’s full length workout video and a daily stretching routine below.

For this workout I use a jump rope and a yoga mat. If you don’t have a jump rope you can substitute high knees or rope-less jumping for the cardio bursts (or burpees, squat jumps or any cardio of your choice). If you are trying rope-less jumping, just do the jump rope motion without the equipment. We will be doing a variety of plank variations for the strength exercises, so get ready to challenge yourself.

This routine is amazing for your core. It will help build strength and definition and work your core from every angle. It’s one of my favorite routine’s. I love the strength and cardio combo.

how to do a plank with good form — Form a straight line from heels, through the hips and to the shoulders. There should be no arch or sway in the back. This variation is a chatarunga plank.

If you get sore wrists during planks you have a few options:

Pushup bars (or dumbbells large and sturdy enough to hold onto during your planks). This helps keep the wrists in a neutral position and decreases pressure through the carpal tunnel.
Modify the movements to be completed from a forearm plank. Again, this keeps the wrists in neutral and a wider surface area is taking the pressure.

Yesterday I shared a recipe for the Best Healthy Creamy Pesto Chicken. Be sure to check that out if you enjoy delicious, healthy recipes. I need to do a grocery run today, and I will definitely be getting everything to make that dinner again.

Subscription Site Coming Soon!

In addition to the free workouts I share here, I will soon have a subscription site for additional workout content you won’t find anywhere else. I’m almost done filming the Confidence Challenge, which is a four week workout series that includes workouts and journal/discussion topics to improve your confidence mentally and physically. I will continue to share and build a library of unique workouts there, and I’m so excited to share that with you.

I hope you enjoy today’s workout!

Melissa

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

The Workout:

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Finish with this Daily Stretching and Mobility Routine:

20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat

Hi Everyone!

Welcome to a fantastic full body Cardio HIIT Workout. One round of today’s workout will take 20-minutes to complete. I use a jump rope for the cardio intervals of this workout. If you don’t have one you have options. You can substitute rope-less jumping, high knees, marching in place, jumping jacks or any cardio exercise of your choice.

I am working hard behind the scenes on filming new workouts and creating new content. If you didn’t see my update, Facebook has completely restricted me from posting for three days. I will be allowed to post again tomorrow. This is the result of actions the hackers took to try and attempt to get my account permanently banned from Facebook and maintain control of my business page. Facebook is continuing to allow hackers to access my Ad Manager page and personal information, with four new hackers being added today. My exhaustion and frustration with this process is becoming a bit overwhelming, and is even interrupting my sleep at night.

I realize that as a creator I can not trust Facebook or Instagram (also owned by Meta). I am going to launch a paid website, and possibly an app to protect what I have created here. I will still share free workouts here. I just won’t be able to share everything for free anymore. I am currently reliant on social media to keep this website and journey free and cover costs, but without monetization and ads on reels/social media/etc that isn’t possible.

I’m currently filming a four week workout series and behind the scenes footage to share when I launch the new service. I hope you will join me on this journey. It’s a bittersweet process for me for many reasons.

I hope that you understand my reasoning, and that I am still committed to sharing free workouts. If there is something special that you would like to see as exclusive content from BenderFitness please let me know. Whether that is a type of workout, Q & A, more recipes, etc.

You all have made this website possible over the last 12-years. I hope you will join me on this next phase of my journey and empower us to continue to share great workouts.

I will share more information soon.

Enjoy today’s workout! Push yourself, and 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

Click the link to get your own Gymboss Interval Timer!
Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

19-Minute HIIT Fat Burn Workout

Hi Everyone!

I have a fun workout on the planner for today! This 19-Minute HIIT uses some great cardiovascular exercises and full body compound movements to maximize the effectiveness of your workout. I incorporate some jump rope intervals, but you can easily substitute high knees if you don’t have a jump rope.

If you aren’t ready to do this as an interval workout you can complete the workout for reps. For the cardio aim for 50-100 high knees or jump rope hops.

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

Remember, there is always a way to modify a workout so that it works for you.

New Workout Headed Your Way

Tomorrow I will be sharing a new lower body workout. I’m focusing on filming new workout routines, and getting myself super consistent with my workouts again. I have noticed such a positive energy shift since my workouts are back on track.

Is a BenderFitness app in my future?

I’ve been spending some time recently researching the possibility of creating a BenderFitness app. With my Facebook page recently being hacked (and now being permanently restricted in several ways by Facebook) I realized how vulnerable everything I have created over the past decade is to the whims of social media and the support teams of the platforms. It was scary to realize that I could lose everything I’ve built.

I think that one of the best ways to protect what I’ve created would be to develop an app. I would still be creating and sharing free YouTube content, but I would offer ad free versions of every workout, organized playlists and challenges, and exclusive content only available on the app.

I would greatly appreciate your feedback. Would you pay a monthly fee for access to a BenderFitness app, with exclusive content? If so, what type of content would you most like to see. I have some ideas in mind, but I would love to hear your thoughts.

I have to admit, I’m terrified of the idea of investing money into app, but with the restrictions to my FB page as they are now I need to come up with a backup plan if I’m going to continue sharing workouts.

Let me know your thoughts.

Mindfulness During Exercise

Don’t forget to focus on what you are doing during your workout. It can be tempting to let your mind wander, but the mind/body connection is a powerful tool. Not only does attention maximize the effects of your workout, but it also teaches your body and mind to re-connect. Often we become more comfortable with either the physical or mental aspects of our body, and we need to intentionally re-establish that connection so we can tune into our bodies and know when to push and when to take a break.

I hope you enjoy today’s workout. It’s fantastic! Check back tomorrow, for an amazing new Booty and Thigh workout.

Melissa

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

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

Full Body Boot Camp Workout: No Equipment, Great Burn!

Hello Everyone,

Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine.

You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go!

I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness.

The Facebook Hacking Saga Continues

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.

It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password).

Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers.

When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me.

In Better News:

I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here.

I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves?

I enjoy both styles, but I’m excited to hear your thoughts.

Have fun!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

20-Min Cardio + Sculpt BURN: Full Body Workout

Hi Everyone,

Welcome to today’s workout! This is a great, unique workout with some fun exercise moves. One round of this routine will take 20-Minutes. You can do one round or up to three rounds. We have cardio bursts in this workout. In between each exercise you can do cardio of your choice: marching in place, jogging, high knees, jumping jacks, jump rope or kettlebell swings. You can even mix it up and switch the cardio during each interval.

Affiliate links for some equipment I use in this workout: The gym mat I use: https://amzn .to/3KFH4o2 and the running shoes I wear: https://amzn .to/3Zd1UiM. My leggings are from Fabletics: https://www.fabletics.com/invite/189896435/.

I hope you enjoy today’s workout. Let me know what you found most challenging and what you enjoyed the most about this routine. It’s a very effective workout routine that requires No Equipment and can be done anywhere. I worked up a great sweat after just one round of this routine.

I will be filming another workout this week, so be sure to check back. Tonight we have belt testing for karate, so hopefully Jesse and I can move up to the next rank. It’s been tricky balancing our schedules, but we continue to enjoy learning martial arts as a family. Over the next couple months there are some more karate tournaments owing up, so we might compete again soon.

I did some martial arts inspired workouts with one of the kinesiology classes I teach, so if you are interested in seeing that here let me know. Have fun today and give yourself a pat on the back for showing up and making a healthy choice for yourself today.

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:

Squat to Tip Toe
Twisted V-Up
Pushups
Lunge Lift to Chair (Alternating)
Scissor
Cactus, Squeeze, Stretch
Surfer
Alternating Side Plank
Up/Down Dog or Dive Bomber
Knee to Chest Heel Press (Alt)
Prone Heel Press
Hand to Shoulder Plank
Plié Reach (Alt)
Dead Bug
Reverse Plank Step Outs

Photo Tutorial:

20-Minute Yoga Stretch & Mobility Flow

Hello Everyone!

Welcome to a new week! This week we are starting with a simple yoga flow for stretch and mobility. This 20-Minute flow can be done on its own or used to warm-up or cool down after a more intense workout.

Some things to keep in mind during your flow:

-Don’t force anything. One of the most important things to learn in yoga is how to listen to your body.
-Flexibility fluctuates. Some days you will be more flexible and others you will feel tighter. Hydration, rest, food, stress, previous workouts or soreness, all of these things can impact your flexibility.

If you like this flow (or you are looking for a longer flow) you might like these routines: Yoga Flows.

This flow is a little bit more gentle and focused on hip mobility and releasing areas of tightness or tension. My shy cat, Buffy, made a visit to our photo session before we filmed this routine.

This weekend, I also did Jesse’s 21 and Done workout followed by a 1-mile run on the treadmill. It has been wonderful to get back to a consistent workout routine and filming routine.

I encourage you to practice self compassion during this routine. If you aren’t familiar with yoga (or even if you are) some of the movements may feel difficult. You are capable of doing difficult things. Typically when we find something uncomfortable it’s because it is taking us outside of our comfort zone and we are learning or trying something new.

If you are new to yoga give yourself grace and don’t tell yourself things like “I’m so bad at this” or “I’m not flexible enough.” You can change that narrative and say, “I practiced mobility,” “I tried something new and challenging today and didn’t give up because it was outside of my normal experience.”

I hope that you enjoy this flow and find it a useful part of your practice.

I am planning to make some updates to my website soon. I would love to hear which functions/tabs on my website you consistently use to navigate and find what you are looking for. I don’t want to take away tools that you are regularly using. I would also love to hear your thoughts on this flow. Did you like it, was it a good challenge, too easy or hard? Let me know!

I will see you soon with a new workout. We have lots of fun things coming your way! If you have any video requests post them in the comments.

Enjoy!

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 Yoga Flow:

Yoga down dog with bent knees — Down Dog with Bent Knees

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

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:

15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.
*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Exercise Description:

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

20-Minute Full Body Boot Camp Sweat – No Equipment Workout Routine

Hello Everyone,

We have a fun workout with Jesse on the planner today! Jesse is very fun to workout with because he is high energy and manages to get me laughing during every workout (including the ones that I film, so if you hear snickering behind the camera it’s me).

I wrote this workout for one of my group classes. In class we start with a 10-Minute warm-up, go through two rounds of this workout, and finish with a 10-Minute Cool Down.

Below you will find the workout, plus a quick warm-up and cool down video. There is also a photo tutorial if you aren’t sure what the exercises are.

We are in the midst of some renovations around the house, which will hopefully (fingers and toes crossed) be done today. I was a bit overly optimistic that we would have time to do a live workout this weekend. We own to much stuff, so as we finish our renovations and re-situate our household I plan on purging and donating as much as I can.

In the meantime, I’m focused on moving as much as possible and writing new workouts so we can go full steam ahead.

I hope you enjoy today’s workout with Jesse. I would love to hear what you think in the comments below.

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

Warm Up:

The Workout:

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

The Cool Down:

https://youtu.be/K9p6lxK8Az8

Quick 20-Minute Boot Camp Workout: Best No Equipment Exercises

Hello Everyone!

I have a fantastic workout on our agenda today. This is a workout that I taught in one of my live classes a few years ago. It’s a great total body routine, with no exercise equipment needed. This routine incorporates cardio bursts, but if you are just getting started and building endurance you can also choose to use the cardio burst as rest time or marching in place for a low impact workout option. You will find the full length workout video and photo tutorial below.

When I taught this workout live we completed two rounds, plus a warm up and cool down. Today I am aiming to get in one round. I also teach a yoga class this evening, so one round will be perfect to get in some hard work and still be fresh for my students tonight.

My workout schedule has been a bit wonky lately due to being super busy and my youngest baby being in a snuggle phase.

Martial Arts Training

Watching Maverick’s karate class. His flexibility increased so much (his head is touching the floor in the photo)

We also have belt testing for our martial arts class next week. That means demonstrating our basic skills (kicks, punches and blocks), knowing our forms (choreographed movement sequences that progress with each belt level), one step sparring techniques and free sparring techniques. So I am being sure to get in daily practice for each of those skills. If you want to know more about starting martial arts as an adult you can read here: https://www.benderfitness.com/2022/02/starting-martial-arts-as-an-adult.html

Overall, we are staying healthy and happy here in the Bender household. In addition to karate we practice frequent movement breaks with the kids to help them have fun while staying active. It’s wonderful to see our kids enjoying physical activity as much as we do.

I’m still working on figuring out the best/most balanced schedule for work, training, filming, family life, etc. Anyone who says it’s easy to balance all of these things is either lying or has an amazing support system with great availability. We have wonderful family support, but everyone works and my sisters also have children, so we don’t want to overburden anyone. My husband and I tend to attempt to carry as much as we can independently.

I have a tendency to never ask for help, but that is a skill that I’ve been working on for the past year. While it’s wonderful to be competent enough to handle everything on your own, it’s amazing to have enough support that you don’t need to.

I hope you enjoy today’s workout! Let me know what you thought about it in the comments and how many rounds you got in. If you have any tips on how you find balance in your life, please share them below!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

Total Body Tabata Workout: Body Weight Exercises, No Equipment: 20-Minute Exercise Routine

Hi Everyone!

Before we get to our workout (which is a good one, by the way), let’s chat. The year 2020 hit me like the old Chumbawumba Song, Tubthumping (minus all of the alcohol consumption). If you’re too young to get the lyrical reference, I’ve added a GIF below to give you an idea.

Yes, the song is stuck in my head now too. Whoops. Anyway, I was all over the place in 2020 and that included blogging and my workouts. Being healthcare providers, having a new baby, social distancing…it was a lot. It drained me physically and mentally. By the time Thanksgiving came around I felt like a shadow of my normal self, and was completely exhausted. What energy I had I needed to invest in my family and feeling better.

So here I am, entering 2021 and feeling an aversion to the idea of setting resolutions. I am not adverse, however, to having goals. So my goal is to share three new workouts per week. My tentative posting schedule will be Sunday, Tuesday and Thursday for releasing new workouts.

I took a good long look at all of the barriers that have been holding me back, and identified some changes that I needed to make. I focused on exercising for my physical and mental health, and re-found the peace and joy that movement brings me.

I would love to hear about your goals, and what you are embracing or setting free as you move into a new year. Let me know in the comments.

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Interval Timer for each section is set for 8 rounds of 10/20. Each section is 4-minutes long. You get a water break between segments.

Section 1: *My interval timer setting got messed up, and the timer stopped before the last interval stick with me in the video and get in your lunge jumps. The timer is fixed for the other segments. You will hear occasional baby noises from my daughter from behind the camera.

Section 1:

High Knees
Squat Jump
Lateral Hop
Lunge Jump
High Knees
Squat Jump
Lateral Hop
Lunge Jump

Section 2:

Pushups
Bear Crawls
Pop Ups
Sit Thru
Pushups
Bear Crawls
Pop Ups
Sit Thru

Section 3:

High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left
High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left

Section 4:

Froggers
Russian Kicks
Mountain Climbers
Plank Jack
Froggers
Russian Kicks
Mountain Climbers
Plank Jack

Section 5:

Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla
Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla

Great job!

Photo Tutorial:

Reset Workout #3: Throwback Mash-up: Lower Body, Arms and Abs

Hi Everyone!

Welcome to Reset Workout #3. This workout is a video mash-up. It’s a throwback combo of a Lower Body routine with me, and an Arms and Abs workout with Jesse.

Grab your dumbbells for this workout, or use something that you have around the house to add a little bit of resistance to the exercises. For the first part of the workout you will also need a chair, or something that you can put your foot up on.

Meditations:

I am a big fan of the Insight Timer app. It’s free and has a wide range of meditations. Here are some of my recent favorites.

Hope in times of uncertainty: https://insig.ht/O999Pbt6mab

Tension Release: https://insig.ht/Yjjl5DF6mab

I will be sharing daily meditation links along with the workouts. If you are new to meditation remember to give yourself grace. Training your mind takes patience and practice. For some people meditation feels easy and for others it takes a lot of practice.

If you struggle with Monkey Mind (when your brain hops around like a monkey during meditation) remember that it’s normal. Acknowledge the thought and refocus on the meditation. I will be filming some of my favorite meditations to share with you soon.

Have fun! Let me know how you’re feeling so far and what your goals are. I look forward to seeing your check-ins and comments.

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout Breakdown: Part 1:

Intervals: 10 Rounds of 10/50.
or
Repetitions:

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

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Part 2:

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

20-Minute: Full Body No Equipment Workout and Cardio Burn

Hi Everyone!

Welcome to today’s workout. This is an excellent and quick Full Body Workout. This routine is great for building strength, cardiovascular endurance, lean muscle and burning fat.

Push yourself during each interval for maximum repetitions. Focus on maintaining good form during each exercise.

Jesse has amazing energy when he teaches a workout, so I know he will keep you motivated and moving. You’ll also get in a Bonus Ab Activation when he makes you laugh.

This is a No Equipment Workout that you can do anywhere. You should get in a great sweat during this routine, and really feel the burn.

I have been under the weather for the past week, which is a little bit scary during a global pandemic, but I’m recovering well. I have done some easy walks, just to get my blood flowing, but I haven’t pushed it with any harder workouts.

Remember, exercise should be improving your overall health. That means you should rest and recover when that’s what your body needs. Find that balance. We are working toward a happier and healthier life, and learning to listen when our bodies tell us what it needs.

Let’s keep getting stronger together.

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Side Gorilla
2. Breakdance Donkey
3.Leg Lift Reach Through
4. Rolling Side V-Up
5. Mountain Pushups
6. Spirit Finger Squat
7. Punch Combo: Right
8. Punch Combo: Left
9. Wood Chopper Knee: Right
10. Wood Chopper Knee: Left
11. Lateral Jumps
12. Lunge Hop: Right
13. Lunge Hop: Left
14. Surfer

Total Body Apartment Friendly Home Workout

Hi Everyone!

I’m finally back with a brand new workout video! Check out the new workout and photo tutorial below.

*If you are looking for the Week 15 Workout Schedule for my 6-Month Workout Challenge you can find that here. I will be continuing to post the weekly workout challenge, along with new workout videos:

6-Month Home Workout Challenge: Week 15 #BFBodyFit

Today’s routine is a Quiet, Apartment Friendly Home Workout. You don’t need any equipment. I wanted my first workout back to be accessible for anyone who is working out at home during this time of Social Distancing.

In Pennsylvania we are under stay at home orders. I know many people across the US and in other countries are under the same restrictions. I’m hoping that these workouts are helping everyone with stress relief, staying healthy and keeping active. Exercise is my number one method of stress management. My entire mood can be uplifted by a good workout.

My second stress reduction technique is meditation and deep breathing. I’m a big fan of the Insight Timer app, because they have thousands of free guided meditations, as well as a meditation timer with customizable background sounds.

Postpartum Update:

I am currently 6-weeks postpartum, so I am fully cleared for workouts. My endurance and strength have definitely decreased during pregnancy and the postpartum recovery time. I’m looking forward to building them back up. Currently, push-ups are a major challenge for me, as are some core exercises. My ability to do a pull-up has regressed to zero, so my arms and back have a lot of strength building in the future.

I’m not even close to my pre-pregnancy weight right now, but the scale does not motivate me at all. What does motivate me is improving what my body is functionally capable of. These are some of the goals that I am interested in working on:

-Doing 20 pushups continuously with no rest break

-Doing 5 consecutive pull-ups

-Running 1-Mile in 7:30 or less

-Doing 50 seconds of Temple Tap Abs continuously

The numbers on the scale aren’t the best indicator of health. Your physical fitness and functional capabilities are more important. Everyone’s motivation is different, so focus on what motivates you to workout. I recommend setting measurable goals, like the ones I posted above, because it will help you stay motivated and on track with your workouts.

Have fun, and let me know what you think of the new 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Set your interval timer for 20 Rounds of 10/50 (or just follow along with the video.

Side to Side Squat
Hydrant-Right
Hydrant-Left
Runner’s Lunge Heel Lift-Right
Runner’s Lunge Heel Lift-Left
Knee Drop Plank
Crunching Leg Lift-Right
Crunching Leg Lift-Left
Side Lying Leg Lift-Right
Side Lying Leg Lift-Left
Crab Knee Touch
Spiderman Plank
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Down Dog Heel Press (Alternating)
Rainbow-Right
Rainbow-Left
Side Lying Leg Adduction-Right
Side Lying Leg Adduction-Left
Superman

Repeat up to 3 Rounds.

20-Minute Total Body Workout: No Equipment Exercise

Hi Everyone!

Welcome to today’s workout!

It felt great to get back in front of the camera and film a new exercise routine.

You don’t need any equipment for today’s workout. Just a mat and some space. Push yourself to get in as many reps as possible with good form.

On a scale of 1-10, aim for an intensity level between 8-10 during the maximum repetition intervals. I am currently limited to Moderate Intensity Workouts, so do me a favor and get in an extra rep at High Intensity for me. I miss being able to work at that level, and I miss being able to do full core workouts.

You will find the full length workout video below, along with the photo tutorial for each exercise.

Pregnancy Update:

I am about to be 26-weeks pregnant. The last two weeks have been some of the best of my pregnancy. I’ve been able to get back to consistent workouts, and my overall mood, energy and sense of well being have really improved.

When I don’t workout I feel sluggish. I’ve really noticed a positive difference with getting back into my workout routine. Often we talk about the physical benefits of exercise, but they go so far beyond that. When you exercise regularly you really start to notice how it impacts your mood and energy levels.

Meals:

I am focusing on eating a wide variety of foods and vegetables. It helps with my energy level, and it is great for the baby.

I have had a few questions about what I am eating during pregnancy. I’m not having any real pregnancy cravings for specific foods, so I am incorporating lots of variety. I’ve also been enjoying getting boxes from HelloFresh, and trying out some new recipes.

Below, you will see some photos of some recent meals.

I partnered with HelloFresh for a video review. Check it out, and if it looks like something you want to try use the discount code MelissaBender9 at checkout for 9 free meals, plus free shipping.

Chicken, Red Onions and Garlic, Garlic Baked Green Beans and Mashed Potatoes.

Pork Poblano Tacos with a Kiwi Tomato Salsa (this one is a HelloFresh recipe).

I hope that you enjoy today’s workout. Please let me know what you think. Was it challenging enough? Did you have a favorite move?

Have fun, and make healthy choices today!

Melissa

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

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

Set your interval timer for 20 Rounds of 10/50.

10-seconds of rest.
50-seconds of Max Reps.

Jumping Jacks
Beast Reach
Side Plank-Right
Side Plank-Left
Bird Dog
Side Gorilla
Lunge Pulse-Right
Lunge Pulse-Left
Pendulum Squat
Bear Crawl
V-Slip
Hydrant-Right
Hydrant-Left
Tricep Pushup-Right
Tricep Pushup-Left
Reverse Plank
Side Lying Leg Lift-Right
Side Lying Leg Lift-Left
Transverse Ab Squeeze
Goddess Elbow Tap

Complete 1-3 Rounds

Standing Lower Body Workout + Quick Arm Workout: Home Exercise Program

Hi Everyone!

Welcome to a new week! Let’s work together to make choices that make us happier and healthier this week.

I am starting out my week with a fantastic Standing Lower Body Workout paired with my Quick Arm and Back Workout routine.

The Lower Body Workout is great for me right now (at 25-weeks pregnant) because I don’t have to modify it at all. It’s pregnancy safe, and the only equipment needed is a chair.

The arm and back workout requires a chair and dumbbells.

Here is the video. For the full photo tutorial and workout breakdown check out the link at the bottom of this post.

Standing Lower Body Workout:

Quick Arm/Back Workout:

These are some great, quick workouts to keep in your exercise rotation. If you want a longer workout routine, you can increase the number of rounds you complete.

Pregnancy Update:

I am happy to report that I am finally feeling like myself again! This has been a challenging pregnancy, when I compare it to my first. I’ve been sick a lot, barely sleeping, low energy, moody as heck, and overall not feeling like myself.

Over the past week, I made a change, and made sure to get in 5 days of working out, even though I was tired and unmotivated. An interesting thing happened, and I found my mood and energy levels increasing exponentially. Everything felt better and easier.

Exercise is important for my physical, mental and emotional health. Even though I already knew all of that to be true, I was skipping a lot of workouts and letting myself veg out. While that is totally okay sometimes, it’s not a good habit to get into all the time. It was impacting my mood and energy in a very negative way.

Unfortunately my moodiness, also meant that I wasn’t blogging as much. It felt hard to bring you guys positive and uplifting content when it felt like I didn’t have anything worthwhile to say. Sharing workouts here with you is something that I do because I love it, I’m passionate about it, and I feel like I’m making a difference.

It’s important to me to continue doing that, but to also be authentic when I go through a challenging time, when it’s hard for me to do what I love.

For me, the answer was to focus on getting in the workouts and getting myself together physically and mentally.

HIIT-ing a workout with friends is fun! (Jesse is my husband and my BFF, so he counts as a friend too).

Last week I did: Yoga, HIIT (modified to a moderate/speaking level of intensity to be pregnancy safe), LIIT (low impact interval training), Walking and Running.

My goal is to get in 5-6 workout days again this week. Please set your workout intention with me. It helps you to stay on track. I highly recommend marking each workout on your calendar. It helps you stay accountable to yourself.

I am filming new workouts this week, plus I partnered with HelloFresh to give you guys a new discount if it’s your first time trying those meals. So check back here, on Instagram or Facebook, and I will update you throughout the week.

I hope you enjoy these workouts! See you soon!

Melissa

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

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Great Standing Lower Body Workout & Quick Arm and Back Workout