Hi Everyone!

Welcome to today’s workout! This is a challenging, Total Body Workout routine. It will help improve your strength, cardiovascular fitness, power and endurance.

This workout is completed Tabata style, which means the intervals are short, but intense. The workout is broken up into 4-minute segments with a short rest in between. Go for maximum repetitions during each exercise, aiming to work at a high intensity level. 20-seconds is short enough to really push your pace.

The Tabata Exercise protocol was developed by Dr. Izumi Tabata. Research has shown that this technique is fantastic for burning fat, while building (and preserving) lean muscle mass. It will increase your metabolic rate during and after your workout, and over time increase your Basal Metabolic Rate (BSR). Your BSR is how many calories your body burns at rest, which means that Tabata can have a long term improvement on your metabolism.

Jump Squat: Part 2

This technique is also great for building your mental fortitude. You work to your maximum capacity, and that helps your mind and body to learn what they are capable of. When you show up to a workout, and especially on the days when you train hard, you are training your mind in commitment and dedication.

When I filmed this workout, I did it as a Live video on Facebook. Thank you to anyone who workout out with me there! I also wanted to share it here, for anyone who isn’t on Facebook, or didn’t catch the Live workout. I enjoyed the live format, and will definitely film some more live workouts in the future.

I didn’t film a warm-up with this routine, but I recommend getting in a quick warm-up before starting. Jump Rope or Jumping Jacks are great options. Get your body warm, and your blood flowing. It will actually help you to work at a higher intensity level during the routine.

I hope you have fun with today’s challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout, and this format. I really enjoy the intensity of Tabata routines. I love working up a sweat, while getting in a short workout. It can be hard to find time to fit in a workout, but when they are short it’s easier to fit it into your day.

Enjoy!

❤️ 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. 

Total Body Bodyweight Tabata Workout: Challenging Home Workout!

Tabata Intervals: Each segment is 8 rounds of 10/20. 10-seconds of Rest, 20-seconds maximum repetitions.

Aim for 1-minute of Rest between each segment (rest breaks are slightly longer in the video, because I demonstrate the exercises).

1. Jump Squat
2. Lunge Jump
3. Plié Jump
4. Tuck Jump 

1. Mountain Climber
2. V-Up
3. Frogger 
4. Temple Tap Abs

1. Burpee
2. Side Plank Hip Tap – Right
3. Side Plank Hip Tap Left
4. Donkey Kick

1. X-Jump
2. Heel Tap Jump Squat
3. Pendulum Hop 
4. High Knees

Cool Down!

Hi Everyone!

I have a confession to make. Winter is really hard on me. I miss the sunshine, and the warmth of summer. I get tired of seeing snow and clouds day after day. In January and February my allergies go crazy, and I have sinus pressure that makes me feel exhausted. Sometimes I feel tired all day long.  When the sun is shining and the weather is warm I have so much more energy and motivation. It just seems easier to workout and be active.

That said, successfully sticking to a workout program doesn’t require motivation. Motivation is a nice bonus that makes things easier. Sticking to your program requires determination, consistency and planning to make sure you get in your workouts. Even on the days when my motivation is most lacking, I feel better when I workout.

I try to follow my Five Minute Rule. That means if I am super tired and really don’t want to workout I give myself the option to quit after the first 5 minutes if I still feel too worn out. Once I get started I always feel better, and I have never actually quit the workout.

I find that exercise and making nutritious choices are linked (for me.) Whenever I am working out I find it easier to make healthier choices, and have less cravings for less nutritious foods. It’s important to start recognizing your own cycles and habits for both nutrition and exercise.

I also try to remember my reasons for exercising. When my son sees me or my husband roll out the yoga mat he starts doing squat jumps, and running in place. I love knowing that he is learning how to establish healthy habits and routines. I want him to learn that making time for exercise is a normal part of taking care of your health, like brushing your teeth.

Maverick is growing so tall.

We also incorporate random exercise into our days. For example, during the Superbowl every time the team we were rooting for scored we did one pushup per point. When Maverick needs to get some energy out we do obstacles, jump squats, or have mini-races. Even short bursts of activity throughout the day add up.

What is your favorite way to get moving, and add some extra activity to your day? Do you struggle with motivation during the winter? Let me know in the comments.

I hope you enjoy today’s exercise routine! Let me know how you like today’s workout, and I will update everyone as soon as I film the newest workout routine.

Melissa

PS I am on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

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

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

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2

SaveSave

SaveSave

Hi Everyone!

Welcome to today’s workout. Today’s routine will work your entire body, and includes plenty of exercises to keep your heart rate up. This routine combines strength building and cardiovascular exercises.

One round of today’s workout will take 20-minutes, but if you want a longer workout you can repeat it.

Upcoming Challenge: I will be hosting a new workout challenge in December to help keep us all on track and accountable. It’s also a great way to jump start any New Year’s resolutions we have about our health.

As part of the challenge I will be hosting a new DietBet Weight Loss challenge. It starts on December 12th. You can find the details here: www.dietbet.com/BenderFitness. If you aren’t familiar with DietBet this is how it works:

1. You make a $20 bet that you are able to lose 4% of your body weight over the course of 4 weeks.
2. When weigh in starts (up to two days before the game officially starts) you log into your account and you will be assigned a check in word. You submit weight and photos with the check in word.
3. Throughout the 4-weeks you focus on hitting your goal (with help from my workouts and meal tips!)
4. When the game ends up have two days to submit a weigh in with a new word which will be assigned to you.
5. Everyone who achieves their goal splits the jackpot. Even if every single player wins you will at least get your initial $20 bet back.

If you want to join the DietBet, head on over and sign up.

I will be seeing you soon with new workouts.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Full disclosure: BenderFitness is paid to host a DietBet challenge. I will never share or support a product I don’t believe in.

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

1.  Burpee
2.  Leg Scissor Abs
3. Chair Taps
4. Superman
5. High Knees
6. Walking Pushups
7. Jumping Jacks
8. Side Plank Abs (right)
9. Surfer Jumps
10. Side Plank Abs (left)
11. Forearm Plank Leg Jump
12. Double Kick Back (right)
13. Lunge Jumps
14. Double Kick Back (left)
15. Mountain Climbers
16. Down Dog Pushup
17. Single Leg Lateral Jump (right)
18. Pendulum Leg Swing with Chair
19. Single Leg Lateral Jump (left)
20. Pump Handle Abs

Repeat 1-3X

Hi Everyone,

Welcome to today’s workout! This is one of my favorite throwback workouts. The reason I like it so much is because it is broken up into 5-minute increments. You will work your entire body, but you can hit pause and grab a drink between rounds. Sometimes those quick breaks, really allow us to push ourselves a little bit harder during each workout segment.

This workout does start out with the cardio blast portion of the workout, so be sure to do a warm-up before starting. Warming up will help protect your body from injury, but it also helps you maximize the efficiency of your workout. Once your body, muscles, and lungs, are warmed up you can work at a more intense level, so you burn more from the get-go. It also won’t be quite a shock to the system to go from zero to cardio blast if you get in your warm-up first.

I posted a 5-Minute Warm-Up video below. Try it out before your workout and let me know if you think it made a difference. Maverick was so tiny when I filmed that warm-up video! I love seeing how itty bitty he used to be. It’s mind boggling how quickly children grow. The amount of perseverance they have as they try things over and over again is amazing. It’s a lesson we can all apply to our lives.

How did he get so big? 16-months & making faces for the camera.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

Melissa

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

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

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

5-Minute Warm-Up Video:

The Workout:

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack

*Be Sure to Cool Down

Repeat  Workout 1-3X

Hi Everyone!

It’s workout time again! Don’t you just love the feeling you get after a good workout? It’s time to earn that sense of accomplishment. On the days when you don’t feel like working out (but you do anyway) that sense of accomplishment is even higher.

Motivation is a nice bonus, but let’s face it, you are not going to be motivated every single day. Improving your health and fitness level requires consistency. People who succeed in achieving their goals don’t do so because they are insanely motivated (although there are a few special people who are!) People who succeed do so because they are determined and consistent.

At one point or another we all think to ourselves how the heck do I stay motivated? The truth is that your motivation will ebb and flow. There are days when working out is the very last thing I want to do. On the other hand, since having my son, uninterrupted workout time is a luxury. There are days when getting in my workout is the thing I want to accomplish most during the day.

So what do we do? On the days that we are feeling super motivated we use that to our advantage. Go into your workout like the Superwoman (or Superman!) that you are and crush it. On the days that we have zero motivation we ignore it. I use the 5-minute rule. Start my workout. If I want to quit after 5-minutes I do it. Side note: I have never quit after 5 minutes. Once I am doing it I already start to feel better and motivation becomes a non-issue. Determination and consistency are more important than motivation. 

Today’s workout: Today’s routine is a 20-Minute per round HIIT and Fat Burn Lower Body Challenge. It’s a great workout for your entire body even though it has a lower body focus. Do not sacrifice form for speed, but I do want you to challenge yourself to get in as many quality reps as you can during each interval.

For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

You will start seeing new workouts in next week’s workout schedule with the start of the new Dietbet Challenge.

Have fun with today’s workout!
Melissa

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

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

Equipment: Interval Timer set for 20 Rounds of 10/50. 

1. Sumo Surfer
2. Warrior III Plank
3. High Knees
4. Russian Kicks
5. Forward Fold Tap (right)
6. Forward Fold Tap (left)
7. High Knees
8. Russian Kicks
9. Side Plank Double Kick (right)
10. Side Plank Double Kick (left)
11. High Knees
12. Russian Kicks
13. Side Lunge Knee (right)
14. Side Lunge Knee (left)
15. High Knees
16. Russian Kicks
17. Double Plie
18. Lunge Hop Jump
19. High Knees
20. Russian Kicks

Repeat 1-3X

Hi Everyone!

Are you ready for today’s workout? This is a total body workout, but it is focused on burning fat and sculpting your midsection. I did jump rope cardio bursts throughout the workout for fat burning, but you can choose to do high knees, burpees, or an alternate cardio of choice.

Push yourself to get in maximum reps during each interval. Focus on maintaining good form, and challenging yourself. You will be surprised at how much you are capable of when you push yourself.

It has been a bit hectic in the Bender household. I have been unable to film new workouts. I had a mental breakthrough recently. I realized that I have a very difficult time asking for help. I have always been very independent, and prone to doing things on my own. I can normally handle anything life throws my way, and I can fit in everything (although sometimes it is difficult).

Add in Baby Bender and things have gotten trickier. For a while, I was able to film new workouts while he napped. Well, now he doesn’t nap for as long. By the time Jesse gets home in the evening, and gets in his run, it’s time for dinner, and getting the baby ready for bed. I stubbornly trucked along thinking, I can keep trying to film workouts while he naps, but it just isn’t working out.

So, I realized that I have to ask for help. My sister is going to come over and watch Maverick so I can get some filming done, and get you guys some new workouts. The funny thing is, she is more than happy to do it. She actually seemed excited that I asked. So this difficulty asking for help is definitely rooted in my end. I also found a daycare that will watch children on an hourly basis. They have a waiting list right now, but Maverick is on it so I can recreate a filming schedule.

I also started teaching a jogging class at Penn State Beaver. So this weekend I focused on getting in my runs. On Saturday I ran 4+ miles, Sunday 7 miles, and today 3.2 miles. Today was my first day taking over the class, but it is a great motivator to stick to my running schedule. I like to practice what I teach.

Tomorrow evening I will be teaching a 60-Minute group yoga class. During the day I will try to film a new workout. Otherwise, I will be filming a new workout on Wednesday.

Have fun! Thank you guys for being understanding and supportive through all the big changes we have had in the past year.

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender

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

Equipment: –Buy a Gymboss now. set for 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

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.

Hi Everyone!

Good job making it back for another workout! Welcome to Day 6 of my Original 30-Day Workout Challenge. Today’s workout combines cardio and dumbbells to give you a great burn. If you don’t have dumbbells you can do the exercises with body weight, or get creative and add some resistance from an item you have around the house.

This workout has some emphasis on the lower body, and tomorrow we have a full body workout on the agenda. If you need a second rest day this week you can skip this workout, and do another active/stretch day, and jump back into the schedule tomorrow.

You know your body best, so don’t be afraid to listen to it. Part of this challenge is about learning how to make healthy choices, and learning to recognize what your body needs.

I am off to work today, so I will not be getting my workout in until late this evening. It will also be the longest that I have ever been away from my baby, so that is going to be challenging for me.

6 Months Old!

Can you guys believe that my baby boy is 6-months old already? How is time passing so quickly?

Let me know how you are doing in the comments! Or tag me on your social media posts. Have fun with today’s workout!

Melissa

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

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

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

-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

Hi Everyone,

Are you ready for Day 3 of my Original 30-Day Workout Challenge? Today’s workout combines exercises to strengthen your core, and maximize fat burning at the same time. Although this is a core focused workout, this program utilizes compound exercises so you are still training your entire body. The video is below.

This is the workout I will be doing today. I have a head cold, so I am hoping that the exercise will help clear things out so that I can breath again! Having a stuffy nose is so annoying!

Yesterday I did Day 1 and Day 2 of the 30-Day workout Challenge. I did one round of each, and it really helped with my energy. I am excited to do this challenge along with you and share my results. I have been having trouble getting in my workouts consistently, but the challenge is helping me to stay on track. I have to admit I did yell at myself for including so many three-way froggers on day one! That exercise burned!

Maverick likes to watch me workout.

I am also doing my daily stretching, because flexibility is something I really need to work on again. The photos below show the daily stretches I am doing to work on my flexibility for splits again. I have a full workout video, which you can choose to do daily as well: https://www.benderfitness.com/2015/02/stretches-to-improve-flexibility-for-splits-with-photos-and-video.html

Before stretching make sure your muscles are warm. I have been doing these stretches after my workouts. If I am doing it separately I make sure to warm-up my muscles first with some high knees, jumping jacks, or a Plie series. You never want to stretch your muscles while they are cold.

Runners Lunge with Stretch Back

Nose to Knee Pigeon Fold Cow Pose Cat Pose Split Center Split

Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more! Seeing all of your comments and check-ins is helping to keep me motivated too.

Melissa

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

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

30 Second Cardio, 50 Second Max Reps

-Cardio
1. Cross Mountain Climber
-Cardio
2. Elbow Tap Hip Lift (right)
-Cardio
3. Elbow Tap Hip Lift (left)
-Cardio
4. 3-Way Froggers
-Cardio
5. Cross Squat and Reach (right)
-Cardio
6. Cross Squat and Reach (left)
-Cardio
7. Oblique Push-up
-Cardio
8. Lunge and Twist (right)
-Cardio
9. Lunge and Twist (left)
-Cardio
10. Side Plank Knee and Lift (right)
-Cardio
11. Side Plank Knee and Lift (left)
-Cardio
12. Goddess Twist
-Cardio
13. Russians
-Cardio
14. Side Plank Reach Through (right)
-Cardio
15. Side Plank Reach Through (left)

Repeat 1-3X