Sculpt & Sweat Workout: Quick Workout with Dumbbells

Hi Everyone!

It’s workout time! Grab a pair of dumbbells and you will be ready for today’s workout. If you don’t have dumbbells you can do the exercises with body weight, but the added resistance will increase the intensity.

I filmed this workout for reps, but you can also choose to do it for time. If you go for time, watch the video first to make sure you understand the form for each exercise. Even as we get faster with our workouts, and are able to get in more reps we do not want to sacrifice form. Proper form prevents injury and maximizes the benefit of the exercise.

I mentioned on my Facebook Live post: Starting this Sunday I will be adding a new workout page with the workout schedule for the week. It will let me have the workouts ready, and on a better schedule so you can always follow along. You are still free to choose one of the other 700+ workouts on this page, but that way you will always have an option if you are in a hurry.

Look Forward to More Meal Prep Ideas!

I am getting the filming done ahead of time, so there will be more new workouts each week. For anyone who has been kind enough to support us on Patreon, you will still have early access to the workouts before they are posted on my blog, as a way of saying Thank You! for going above and beyond to help support BenderFitness.

I have some other fun surprises in the works too! 🙂 I decided to hold off on my next DietBet challenge until January. So anyone with weight loss related goals for the New Year can stay tuned for that.

Have fun with today’s workout! I have new ones scheduled to start on Sunday! Thank you for joining me for today’s workout, and for being part of Team Bender as we all get stronger and healthier 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below.

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

At Home Body Tone Workout + 20-Minute Total Body HIIT Cardio Burn

Hi Everyone!

I feel the need to workout today. Intensely. I’m tired, and feel sluggish, and I know that means my body is craving exercise. It sounds like a conundrum, but when I exercise I have more energy. Which means that not exercising can be a vicious cycle, because not exercising makes me feel tired, and then it’s harder to get moving. However, when I do I definitely notice the impact on my energy levels.

I have two workouts for you below. You can choose to do one, or pair them together. The first workout is low impact, but effective. The second workout is a cardio burn Total Body HIIT. Today is Black Friday, so I know a lot of people are getting their workout in by running from store to store, but I really feel the need to get in a great, sweaty workout today. Also, Black Friday shopping frightens me! I am staying away from the stores today. We are doing some photos for Maverick and then I am getting back to the safety of my home!

We had two amazing Thanksgiving celebrations, with my side of the family and Jesse’s side of the family. You guys probably already know how important my family is to me, but since having my son seeing him with our family just melts my heart and makes it feel so full at the same time.

Well, I am off to try and get in my workout early! I would like to have it done before we go for Maverick’s photos today. Sometimes when I push off my workout I end up missing it.

I hope that you enjoy today’s workout(s)!

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

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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds.
Complete 30-Seconds of Cardio between each move.

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

Total Body Workout & Fat Burn: Ground Up-Bodyweight Workout

Good Morning Everyone!

How are we midway through the week already? Does anyone else feel like time is rushing by? Today’s workout is a full body routine, but you will definitely feel it in your core. I did this workout for Reps, but you can do it HIIT style by setting your timer for 13 rounds of 10/50 and going for max reps.

I enjoy the challenge of Repetition based workouts in a different way than I enjoy HIIT. Your body responds differently to each technique, and that is a great way to keep making progress.

I filmed a workout collaboration with Sean Vigue yesterday, so we have a new Yoga workout headed your way. The workout is a Power Yoga flow. We combined some fast paced ashtanga styled movements (one breath per movement) for increased fat burning and total body exercise with a slower core based flow. I think you guys are really going to enjoy it!

Yesterday, in addition to filming my collaboration with Sean, I did 20 Squat Jumps and Lunge Jumps 2X as some bonus exercise. It was one of those days where I just had to squeeze in some extra movements so I got in a little bit extra where I could.

I was thinking of doing a Thanksgiving 5K, but it’s supposed to be raining and close to freezing temperatures, so I think I am going to just do an AM workout in the warmth of my home. I don’t mind running in a nice summer rain when it’s warm outside, but I do not like being freezing and wet!

I hope you all enjoy today’s workout. I am looking forward to sharing the new routine with you!
Melissa

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

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

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

*Cardio options: high knees, jump rope, jumping jacks, mountain climbers

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X

20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

Hi Everyone!

It’s workout time! We have a brand new 20-Minute HIIT Boot Camp workout for you! Jesse is doing this workout with you, so be prepared to have some fun during the workout. I was having a hard time not laughing behind the camera (a few times I couldn’t hold it back!)

Jesse had a rough and stressful day, and really didn’t feel like working out. Then the tired hit before he could start the workout and he REALLY didn’t feel like exercising! What’s the best remedy for a stressful day? What is a great energy booster? That’s right! Exercise. So guess what….he did it anyway. The truth is that we all have days when we just aren’t motivated to workout, but doing it anyway helps you stay consistent and that is when you get results.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

Jesse: Happy Post Workout! Or is that Tom Cruise? 😉

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

I taught a 60-minute Yoga class last night, and I am presenting at a wellness fair today. I hope you guys enjoy today’s workout! It’s a really great routine! Let me know what you think in the comments below or on Social Media.

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

Set Your Interval Timer for 15 Rounds of 30/50.

Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Curtsy Lunge Abduction-Right
Curtsy Lunge Abduction-Left
Balanced Pushups (or regular pushups)
Squat and Curl
Tricep Drop
Walk the Plank
Curl & Press
Heel Tap Abs
Side V-Up-Right
Side V-Up-Left
Russian Twist
Hip/Leg Lift

Repeat 1-3X

Plank & Burn: Jump Rope & Plank for Tighter Abs: 20 Minute Fat Burning Workout

Hi Everyone!

This is one of my Favorite Fat Burning Core Workouts. All you need is a jump rope and some space. No jump rope? That’s okay! Try rope less jumping, or substitute an alternate cardio burst like High Knees, Mountain Climbers or Burpees. Maverick’s recommendation is Burpees. 😉

Burpees anyone?

During this workout we utilize multiple plank variations. Focus on form. The photo below demonstrates proper form and what to look for. If you aren’t sure if your plank form is correct snap a photo of yourself in plank. You can use the timer on your phone or camera, or ask a friend to take a photo for you.

Seeing yourself on camera or in a mirror can help you to make the props adjustments to your form. Proper exercise technique will help you maximize your workout results. Alterations in your form will actually change the muscle groups being worked. Even seemingly small changes, can have a big impact on your results.

Proper Form

If you are still gaining strength and you struggle to maintain form, do your best and keep trying! You might not be ready for some of the harder variations of plank yet, but you will be. You can always choose to hold a plank instead of doing the harder variation, if you are still building up your strength. Remember, you can always modify an exercise to your level, just be sure that you are progressing along the way.

For example, maybe you can only do 4 Plank Leg Lifts before your form starts to change. Do those 4 and then transition to a static plank. Maybe next time you do this workout you will do 6 or 8 Plank Leg Lifts before transitioning to plank. Always challenge yourself, but do not feel bad if you can’t make it through the whole series yet. You will get there! The great thing about exercise is you can continually improve your strength, and if you pay attention you will see those changes along the way!

During Leg Lift Plank don’t allow the back to arch. Maintain a strong core throughout the movement to support the low back and activate the glutes.

During this workout you also want to push your pace during the cardio. The level of intensity that you are working at, will affect the fat burning of this workout. Challenge yourself during the cardio bursts, and you will notice positive changes in your speed, results, endurance, and overall strength.

Have fun with today’s workout! I will see you tomorrow with a new one!

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.

–Buy a Gymboss now.! Set your timer for 15 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

*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

Repeat 1-3X

20-MINUTE FULL BODY EQUIPMENT FREE WORKOUT (BODY WEIGHT)

Good Morning Everyone!

I hope you are ready for another workout! I posted two workout options below for you. The first is a 20-Minute Full Body No Equipment Workout. I actually filmed that one when I was about 13-weeks pregnant! It’s a great full body workout though, just be sure to push through it. I was pacing myself during the workout to be sure I didn’t over do it.

The second video is the Stability Ball: Butt & Belly workout I posted last week. I really liked that one, and it actually made my core a little bit sore so I know I was hitting some muscles in there that needed the work. You can choose one, or pair them together for today’s workout.

Our Workout Week so Far:

Workout 1: 15 Minute Plyo HIIT Workout: Burn Fat Fast
Workout 2: Standing Workout: Full Body Workout with Dumbbells or 30-Minutes Cardio of Choice

As you guys know, Maverick has had his first cold, so I haven’t been filming new workouts for the past few days. He is feeling much better so we will be filming today. In fact, Jesse and I are filming a workout together this evening! It will be fun to have both of us in front of the camera and working out with you.

Yesterday I wasn’t able to do a full, formal workout because I was taking care of the baby. I challenged myself to get in more general activity/steps per hour throughout the day. I also did 10 Warrior Deadlifts per leg with two 20-pound dumbbells, and 10 Romanian Deadlifts with my barbell (75 pounds total) and I got in a run. Jesse cooked dinner and took care of the baby so I could get on the treadmill. I ran 4-Miles, and it felt amazing! I have only been running with the stroller, in our insanely hilly neighborhood, so it felt good to let my legs move a little bit faster.

I originally planned to do the whole run as a steady state cardio at 8:30, thinking that would be challenging enough for me because I have been averaging between 9:30 and 10:05 minute/mile pace on my runs with the baby. I was pleasantly surprised to find that the 8:30 pace (7.0 speed on the treadmill) felt easy. I progressed my paces during the run, worked up a great sweat, and felt fantastic the whole time. It’s amazing how much I love running now. When I first started I despised it, and stuck through it out of pure stubbornness only.

The run was 4-miles total, and I progressed the speed on my treadmill from 7.0 to 8.0 by the end of the run. So the speed ranged from 8:30 min/mile to 7:30 min/mile. The whole run took me 32 minutes and 14 seconds.

I also have good news on the Patreon front! I mentioned the other day that my entire page was accidentally deleted and all pledges were deleted. It looks like they were able to restore the pledges that were previously made to help support BenderFitness and get us new equipment. If you want to help (even $1 per month helps! If everyone who used BenderFitness contributed $1/month we would be able to dedicate ourselves to blogging full time, plus have a great filming team) you can do so here: https://www.patreon.com/BenderFitness.

I hope you enjoy today’s workout!

Melissa

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

Set Your Interval Timer for 15 Rounds of 30/50.

30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise

Surfer
Hip Thrust-Right
Hip Thrust-Left
Side Lunge Punch
Mountain Climbers
Leg/Hip Lift
Angel Abs
Plank Knee Sweep-Right
Plank Knee Sweep-Left
Burpee
Lunge Hop-Right
Lunge Hop-Left
Warrior III-Right
Warrior III-Left
Sumo Pushup

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

Equipment: –Buy a Gymboss now.

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift

Repeat 1-3X

High Knees

Surfer

Hip Thrust: Part 1

Hip Thrust: Part 2

Side Lunge Punch: Part 1

Side Lunge Punch: Part 2

Mountain Climbers

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Leg Sweep Plank: Part 1

Leg Sweep Plank: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Hop: Part 1

Lunge Hop: Part 2

Warrior III: Part 1

Warrior III: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

Hi Everyone!

It was a busy day in the Bender Household today. I filmed a quick 5-Minute Warm-up video and today’s 20-Minute Core & Cardio Fat Burn HIIT workout. I did my 10-Sun Salutations for the Day (a challenge I have set for myself every day this month). I also took Maverick on a 5K walk while Jesse got in his run for the day. The weather was stunning: sunny and warm.

Today’s workout has alternating 5-Minute intervals or Core workout and Cardio Fat Burning. The only equipment I used in this video was a jump rope, but you can do rope less jumping if you don’t have one. I posted the workout, warm-up and Sun Salutation videos below. I only went through the workout 1X today, but you can repeat it up to 3X.

I have seen a few comments on youtube complaining about our camera quality. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitness. If you haven’t read about the changes to BenderFitness please check out this article: 5 Years of BenderFitness & Upcoming Changes to BenderFitness.

I introduced my son to Dr. Seuss’ books today. He LOVED “Green Eggs & Ham. He liked “The Cat in the Hat” too, but not as much as hearing about Sam I am. Part of a healthy lifestyle also means spending quality time with your loved ones. I love reading time with my son. Hopefully he grows up to enjoy reading as much as I do.

Thank you all for your continued support and for sharing this fitness journey with us!

Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Quick Dynamic Warm-Up:
Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.

Marching High Knees
Jumping Jacks
Squats
Leg Swings-Right
Leg Swings-Left

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Core Sculpt 1

Sumo Plank Jack
Temple Tap Abs
Crunch & Tap
Leg Series-Right
Leg Series-Left

Section 2: Jump Rope Cardio Burn

Jump Rope
High Kness Jump Rope
Jump Rope
High Knees Jump Rope
Jump Rope

Section 3: Core Sculpt 2

Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Reverse Plank Leg Lift

Section 4: Cardio Fat Burn

High Knees
Burpees
High Knees
Burpees
High Knees

Repeat this workout 1-3X

Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

Hi Everyone!

Welcome to Day 35 of my Workout Challenge! Today’s workout is totally focused on the core. I love core workouts. There are many reasons to strengthen your core beyond the aesthetic.

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I posted the Core Workout Video below + a HIIT Cardio option. For your cardio you can also choose to Jump Rope, Run, Walk, Swim, Bike, or do any other cardio option of choice. During today’s cardio aim for a Moderate Intensity effort. That means you are definitely pushing yourself, but you know you can go faster/harder if you needed to. The effort level should be high enough that you are glad you don’t have to push harder, even though you could.

I am filming a new core workout today, (Update: The New Video is Below!) but I wanted to get a video up in the mean time so no one is waiting. Have fun! I will update this post with the new workout as soon as it’s up!

I got a lot of requests to know where my top is from. It’s from Affitnity, and you can use the code BenderFitness at checkout for a discount!

Melissa

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

Jesse is on Instagram: @BenderCrosby1

Week 6 Workout Schedule:

Full Body Sculpting Workout + 30-Minutes of Easy Cardio
Active Rest Day
Core Sculpt + Moderate Intensity Cardio
Interval Cardio Day
Arms/Back + 30-Minutes of Easy Cardio
Rest Day
Full Body Workout+ Easy Cardio

15 Rounds of 30/50.
*30 Seconds of Cardio of Choice Before Each Exercise*
Note: I burned 200 calories during one round of this workout. Calorie burn fluctuates with height, weight & intensity level.

Knee Drop Plank
Kneeling Side Bicycle-Right
Kneeling Side Bicycle-Left
Kneeling Rainbow Arc-Right
Kneeling Rainbow Arc-Left
Crunch & Tap
Leg/Hip Lift
Temple Tap Abs
Sumo Pushups
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Boat Toe Tap
Half Angel-Right
Half Angel-Left
Double Scissor

Repeat 1-3X

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

Plank Leg Raise
Leg Scissor
Super Swim
Temple Tap Abs
Crunch & Tap
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Camel Stretch
Spiderman Sweep-Right
Spiderman Sweep-Left

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

HIIT Cardio Option:

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

Postpartum & Beyond: Week 4: Workout 22: Lower Body Sculpt & Fat Blast 20 Minutes Per Round

Hi Everyone!

Welcome to Week 4 of my 6-Week Workout Challenge! I can’t believe how quickly time is flying by! Last week got a little bit crazy, and I wasn’t able to film two of the workouts. I posted throwback workouts, and I will still film those at some point, but instead of letting myself get further behind with filming I decided to start over and focus on getting the workouts filmed for this week.

You can find the workouts that I have posted so far here: https://www.benderfitness.com/postpartum-beyond-6-week-workout-challenge. I made a separate page for easy access, so you can bookmark that for a quick link to all of the workouts so far.

That’s life, things happen (even fitness bloggers miss workouts sometimes!) Don’t let it throw you off track, just get right back into it. Consistency is key, and long term consistency is what we develop when we keep showing up for our workouts, even when life has thrown us off track.

Jesse ran a fantastic Half Marathon yesterday, and WON! It was fantastic, despite some really tough running conditions (95% humidity and mushy trails due to a recent rain). He trained very hard, and I am so proud of him. We are going to be starting “Sunday Run-Day” next week. So we will have information every week for runners. If you have specific running questions post them and you may see them answered/addressed in a future post.

Today’s workout is a fun challenge for the lower body. I utilized jump rope intervals to get an added fat burn, but you can vary with your cardio of choice. We work the calves, thighs, and butt from multiple angles in this routine to maximize our results.

One round of the workout will take 20-Minutes. Pair it with 30-Minutes of cardio of your choice. If you decide to go for three rounds you can skip the added cardio, because you are going to get a fantastic burn with the cardio bursts in the workout.

Have fun! I will see you tomorrow!
Melissa

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

Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set your interval timer for 15 Rounds of 30/50.

Wide Leg Pulse
Knee Lift Squat-Right
Knee Lift Squat-Left
Lunge Step Tap-Right
Lunge Step Tap Left
Knee Lift to Kick Press-Right
Knee Lift to Kick Press-Left
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Pretzel Lift-Right
Pretzel Lift-Left
Table Side Step-Right
Table Side Step-Left
Warrior III-Right
Warrior III-Left

Repeat 1-3X
Add 30-Minutes of Easy Cardio

Postpartum & Beyond: Week 1, Day 6: 20-Minute Full Body HIIT Cardio & Body Sculpt

Hi Everyone!

It’s Day 6 of my 6-Week Workout Challenge! I have a great full body workout for you today! Each round will take 20-Minutes to complete. I paired this workout with a 3.1 Mile Walk outside with my son, sister, niece and nephew. I love going on family walks. It’s a great time to talk & enjoy each other’s company while getting in some exercise.

At the start of the video I demonstrate some variations for anyone who is not ready for high impact/plyometric movements. Listen to your body. If you just had a baby you might be experiencing some pelvic floor weakness-if that is the case do the low impact variations. You will still get in a great workout.

We had some technical difficulties, so the video below was my second round of the workout. We filmed the first round, but got an error message and found that the video didn’t save. Luckily Maverick was content (after a between rounds feeding) and we were able to film the video without any problems. I definitely felt the second round! It felt good to repeat the workout though. I am feeling stronger every day.

I can’t believe Maverick is already 7-weeks old. Time is flying! I took a picture the other day after I was jump roping, because he thought it was hilarious!

Maverick thinks it’s funny when I jump rope!

Here is the schedule so far this week:

Week 1 Workouts:

1. Lower Body Workout + 30-Minutes of Cardio
2. Core Sculpt Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day

Today is also Day 5 of my DietBet challenge. If you are joining me for the weight loss challenge I want to hear how you are doing, and feeling. If you wanted to join the challenge, but haven’t yet, you can sign up until Monday September 5th. That said, if you want to do it I recommend signing up as early as possible so you have more time to achieve your goal (and win money for hitting your goal!) If you still want to check it out you can do that here: www.dietbet.com/BenderFitness.

We hope you enjoy today’s workout!
Melissa, Jesse & Maverick

He’s too cute. I just had to share this picture. <3 #ProudMama

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

Burpee
Spiderman Plank
Lunge Kick-Right
Lunge Kick-Left
Mountain Climbers
X-Jump
Table Kick-Right
Table Kick-Left
Frogger
Russian Kicks
Lunge Jump
Reverse Plank Leg Lift
Pendulum Squat-Right
Pendulum Squat-Left
Jump Squat

Repeat 1-3X
Pair with a Walk or other Gentle Cardio of Choice.

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3
Modification: Squeeze on Tip Toes

Spiderman Plank

Lunge Kick: Part 1

Lunge Kick: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 2

X-Jump: Part 1

X-Jump: Part 2 Modificaiton

X-Jump: Part 2

Frogger: Part 1

Frogger: Part 2 (Modification)

Frogger: Part 2

Table Kick: Part 1

Table Kick: Part 2

Russian Kicks: Part 1

Russian Kicks: Part 2

Lunge Jump
or
Lunge Squeeze Alternating (Modification)

Reverse Plank Leg Lift

Pendulum Squat

Squat Jump: Part 1

Squat Jump: Part 2

Postpartum & Beyond: Workout 1: Lower Body & Pelvic Strengthening

Hi Everyone!

It’s finally here! Day 1 of my Brand New workout challenge! I am 6-weeks postpartum, and finally cleared to workout. My body has changed a lot since giving birth, and I have a lot of work to do to build my strength back up. I have more body fat (especially around my midsection), and less endurance. All of that is going to change over the next 6-weeks!

This challenge is going to include new workouts, which will be appropriate for all levels. Modify as needed, and feel free to adjust the workout days to fit best with your schedule. The best workout routine is one that you will stick to, so figure out what works best with your schedule, and be consistent.

If you are looking to lose weight, my DietBet challenge starts tomorrow: www.DietBet.com/BenderFitness. A chance to win money is a great motivator for some people, so check it out and if it will motivate you to hit your goals join in! I am personally participating in the DietBet challenge. I want to lose some fat, and get my body composition closer to what it was pre-pregnancy.

If you suffer from Diastasis Recti (Abdominal Seperation): Check out this article and video: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. Substitute this core program for any of the core exercises I include in this challenge. If you have questions feel free to post them! I will be doing my best to answer them as we go.

I am combining these workouts with running. You can substitute walking, speed walking, jump rope, or an alternate cardio of choice, or even just increase the number of rounds you do of each exercise video. If you are postpartum and suffer from urinary incontinence/leakage stick to a lower impact cardio option. Allow your pelvic floor time to recover before doing the High Impact options of each exercise.

This is going to be a full body program to improve your overall health and fitness, and these are the actual exercises I will be doing to get myself stronger, healthier, and more fit. I am doing it right with you. I would love to see who is joining me for this challenge so feel free to comment, tag me in your posts, and let me know how it’s going. If you want to share a before and after photo I would love to see it, and share it (only with your permission!)

Here is what you can expect to see/do this week if you are joining me!

Week 1 Schedule:

Lower Body Workout + 30-Minutes of Cardio
2. Core Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day

Have fun with this program!!!! I can’t wait to get in shape with you!
Melissa

PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer, Chair or Bench, Dumbbell (optional)

*30 Seconds of Cardio of Choice before Each Exercise*

Squat
Warrior Deadlift-Right
Warrior Deadlift-Left
Leg Series-Right
Leg Series-Left
Plie Squat (2nd position)
Bulgarian Split Squat-Right
Bulgarian Split Squat-Left
Hip Thrust-Right
Hip Thrust-Left
Grande Plie (1st position)
Sit to Stand-Right
Sit to Stand-Left
Side Step Up-Right
Side Step Up-Left

Repeat 1-3X
Pair with 30-Minutes of Easy Paced Cardio of choice.

*I did one round of this workout, and paired it with a 30-Minute Run at a comfortable talking pace (3.2 miles total distance).

20-Minute Belly & Cardio Fat Burn Workout

Good Morning Everyone!

It’s Workout Time! Today’s workout combines cardio sculpting and cardio fat burning. Effective core workouts need to work your midsection from every angle. As you can see in the photo below, the core is made of several different muscles. If you look at the muscle fibers, you can see the direction of movement each muscle is responsible for:

The rectus abdominus muscle fibers run vertically and are responsible for movements like crunches,

The transverse abs run horizontally and are responsible for twisting and turning motions.

The obliques run at an angle, and utilize a combined motion to maximize activation.

This is a simplified description of muscle movements, but I am sharing this to show why incorporating a range of core movements is important to maximize results in the midsection. Core strength is your support for your back, and helps maintain hip alignment. A strong core helps you maintain form for every exercise you do.

I hope you enjoy today’s workout! It’s a throwback from my HIIT the New Year Hard Workout Challenge. My BRAND NEW workout challenge starts on Sunday August 21st! My DietBet Challenge starts on Monday August 22nd. It’s not to late to sign up: www.DietBet.com/BenderFitness.

I am starting to film workouts this week for the new challenge! So excited! 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

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

*Cardio
1. Extended Double Crunch
*Cardio
2. Reclined Knee Twist (right)
*Cardio
3. Reclined Knee Twist (left)
*Cardio
4. Temple Tap Abs
*Cardio
5. L-Lean
*Cardio
6. Dive Bomber
*Cardio
7. Single Heel Press Plank (right)
*Cardio
8. Single Heel Press Plank (left)
*Cardio
9. Elbow Tap Side Plank or Reach Through (right)
*Cardio
10. Elbow Tap Side Plank or Teach Through
*Cardio
11. Twisted Star Fish Situp
*Cardio
12. Leg/Hip Lift
*Cardio
13. Oblique Pushup
*Cardio
14. Superman
*Cardio
15. Bridge Kick (alternating)

Repeat 1-3X

Full Body: Lean Muscle Stretch & Fat Burn: 20 Minute No Equipment Workout

Hi Everyone!

Today’s workout is a different type of challenge! It utilizes movements that require strength and stretches your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat.

I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate.

Flexibility is important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment.

My new workout program, with brand new videos starts Sunday August 21st, and my dietbet weightless challenge starts Monday August 22nd: www.dietbet.com/benderfitness.

Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

20-Minute HIIT, Shred & Shape: Full Body Workout & Cardio Burn

Hi Everyone!

Are you ready for today’s workout? It’s a 20-Minute per round HIIT workout. This one will give you a great cardio burn, while simultaneously shaping and strengthening your muscles. Grab a pair of dumbbells and get ready to sweat!

As you go through this workout remember to push yourself to get in your maximum number of repetitions. HIIT is great because it can be adjusted for all levels, but you get out what you put in. If you need to rest during any interval that’s okay, but get back into it as quickly as you can.

Today’s workout is a throwback. It’s actually Day 6 from my Original 30-Day Workout Challenge. If you haven’t checked out the challenge yet you should!

My new workout challenge, with BRAND NEW workout videos will be starting on Sunday August 21st. My DietBet Weight Loss Challenge starts on Monday August 22nd & you can sign up here: www.dietbet.com/BenderFitness.

Have fun with today’s workout! I have my follow up appointment with the GI doctor today (which I have had to prep for with a liquid diet-yuck!), and I am hoping he gives me the all clear. I am feeling so much better than I did last week! It feels so amazing to be well again after being in the hospital. Never, ever take your health for granted. It’s one of the most precious gifts that you have, and exercise & wellness help to protect that gift.

See you soon,
Melissa

PS You can find me on Instagram, Pinterest, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

Core of the Matter Workout

Hi Everyone!

Are you ready to workout today? It’s a core day, and this workout has some very fun and effective moves to work your core from every angle. I use a bench and stability ball in this workout, but if you don’t have access to equipment don’t worry! There is always a way to modify the workout & I demonstrate variations in this workout video.

You have a few options on ways to breakdown your workout (for time or reps), listed below with the exercise list. If you’re up for it try a round of each style. Pay attention to which technique feels more difficult for you. Everyone is different, and you may be surprised by which challenges you most.

I wanted to remind everyone that my new workout program is still scheduled to start on Sunday August 21st, with my latest DietBet Challenge starting on Monday August 22nd. You can sign up for the DietBet Challenge here: www.dietbet.com/BenderFitness.

The DietBet is for those of you looking for some extra incentive to lose weight. People who made bets on their ability to lose weight in my past challenges were very successful. Plus everyone who meets their goal wins money in the bet! As an added bonus, BenderFitness receives some profit for running the game, and that helps offset some of the costs of running a website (website hosting, equipment, etc), and keeps us able to provide free workouts.

I hope everyone enjoys today’s workout. I am feeling so much better today (for anyone who didn’t know I was in the ER twice last week, and admitted to the hospital due to abdominal pain). I have follow up appointments to make this week, and am waiting for the doctor’s offices to call me back, but I feel like I am headed in the right direction health-wise.

Have fun!
Melissa

PS You can find me on Facebook: @MelissaBenderFitness and on Instagram, Pinterest, Twitter & Snapchat: @BenderFitness
Jesse is on Instagram: @BenderCrosby1

Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment.

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum.

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

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)

Repeat 1-3X

20 Minute Full Body Workout: HIIT It, Sweat It, Sculpt It

Hi Everyone!

Are you ready for a great workout? One round of this routine takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

Let me know if you are trying this workout (and what you think!) in the comments below, or on Facebook: @MelissaBenderFitness, Instagram or Twitter: @BenderFitness. You can find Jesse on Instagram: @BenderCrosby1

I can’t wait to be back working out with you! My new program starts Sunday August 21st. 🙂 See you soon!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Interval Timer for: 30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Repeat 1-3X

20 Minute Boot Camp HIIT: Body Weight Workout

Hi Everyone!

It’s time for another Boot Camp Workout! This is a full body routine. The only equipment you need is a chair, bench, or other sturdy surface for a few exercises. This is another workout that Jesse and I taught in our group boot camp class. We teach a 60-Minute class, so there is a warm-up, we do two rounds of this workout with a short water break in between, and finish with a cool down.

For a warm up you should always do something dynamic (moving) to get your blood flowing, and gently elevate your heart rate. Walking, jogging, jump rope, and jumping jacks. As part of our warm-up we also teach each exercise to the class, and have everyone try out a few reps of each movement. It serves the duel purpose of warming up the body, and making sure everyone is familiar with the exercises.

We have some great workouts on the agenda for this week. Yesterday was a Full Body Pilates workouts with Sean Vigue. You can find it here: Full Body Pilates with Core Strengthening Emphasis. It is a great and challenging workout routine.

My new workout program will begin on Sunday August 21st. It will be brand new workouts. I will be 100% cleared for postpartum exercise. I am feeling better every day. I am three weeks postpartum today.

Postpartum Progress Photo taken three days ago.

I want to say a big thank you to everyone for their well wishes, kind words, and support as I recover. To say I am madly in love with my baby is an understatement. I am just ridiculously happy & enjoying my time off of work with him. He slept through Jesse and I filming this workout.

Maverick snuggling with me. 19-Days Old.

We hope you enjoy today’s Boot Camp! Have fun & tag us in your workout photos or let us know what you think of the workout in the comments.

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

See you soon!
Melissa

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

*30 Seconds of Cardio Before Each Exercise.

Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 3

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge Elevated

Lunge Hop: Part 1

Lunge Hop: Part 2

Plank Crunch: Part 1

Plank Crunch: Part 2

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 2

Mountain Climbers: Part 1

Toe Touch Jump: Part 1

Toe Touch Jump: Part 2

Toe Touch Jump: Part 3

Dips: Part 1

Dips: Part 2

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 2

Crab Toe Touch: Part 1

Crab Toe Touch: Part 2

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Burpee: Part 5

High Knees

Full Body Pilates Core Workout with Special Guest: Sean Vigue

Hi Everyone!

It’s workout time, and I am super excited to have Special Guest Sean Vigue back with a brand new workout for you all! He is starting out our workout week with a Full Body Pilates workout, with a special emphasis on the Core.

Get ready for a great workout! This is another one that will be on my “To Try” list as soon as I have my 6-week Postpartum doctor’s appointment to clear me for exercise again! Speaking of which, I plan on starting my new workout program on Sunday August 21st. So mark your calendar if you haven’t already and plan on getting started with a brand new BenderFitness workout series as I re-build my strength, fitness, and endurance postpartum.

Sean and I have collaborated together in the past:

You can find our 20-Minute Cardio Core Workout HERE and our 20-Minute Plyometric Pilates Fitness Fusion Workout HERE.

Sean is a best selling author of Power Yoga for Athletes on sale from Fair Winds Press or buy it wherever books are sold including Barnes and Noble. You can find his youtube channel here: youtube.com/motleyfitness. I definitely recommend subscribing to his channel, and I personally own, and enjoyed his Power Yoga for Athletes book. He puts out quality workouts consistently & keeps you entertained while he does it. Plus, he has a really cute dog that likes to make appearances in his videos!

We have a new BenderFitness Boot Camp workout for you tomorrow, taught by Jesse, so be sure to check back! Don’t forget to check in and let us know how you are doing with the workouts:

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1
Sean: Instagram: @SeanVigueFitness

Have fun today!
Melissa

20-MINUTE HIIT BOOT CAMP: BODY WEIGHT CARDIO BURN

Good Morning Everyone!

I have a great throw-back Boot Camp workout for you! We did this routine with our group Boot Camp class during the Fall Semester. It’s a challenging full body workout, that will get your heart rate up, and have you burning fat! Be sure to warm up. When we teach class we go through each move with our students, and have them do a few reps, so we can correct form, and make sure everyone knows what to expect during the workout. It also serves as a warm up to get the body ready before jumping into the routine. Then we go into the workout full speed ahead.

I filmed this routine when I was about 6-weeks pregnant. It was before I had to start incorporating any workout modifications. Typically during the first Trimester you don’t have to modify your workouts much. It is important to track your workout intensity and prevent your body from overheating. Always check with your doctor first, because all women and all pregnancies are different. What you are able to do safely will be influenced by what you were doing before pregnancy. I was already regularly working out at a high intensity so these workouts were not a shock to my system.

If you are wondering what is safe and what isn’t during the first trimester, check out this article: Working Out in the First Trimester of Pregnancy: What You Need to Know.

This workout takes 20-Minutes per round if you do it interval style. I also posted a breakdown for reps, for those of you that want to take your time, and control the workout intensity a bit. As always, focus on maintaining good form during each exercise.

I am now two weeks postpartum. Yesterday was the first day that I was back to getting in over 10,000 steps per day. Jesse and I took Maverick on a 3.5 mile walk, plus I went on a mini walk with my sister, my friend Liz, and their children earlier in the day.

Sunset Walk with Jesse and Maverick.

I am feeling really good, and pretty much back to normal, but I am still going to wait until I am 100% cleared by my doctor before starting my new workout program. Between now and then it will be walking, and some general activity. Even when you feel great, your body may not be fully healed. It’s better to take some extra time, than it is to start a program before you are physically ready.

I am tentatively planning to start my new workout program on August 22nd. That’s just over 4-weeks away, so I can get a head start on filming the new workouts for you.

Between now and then we have some more special guest workouts headed your way! Next up from our special guests we will have a Full Body Pilates workout with Sean Vigue.

Have fun with today’s workout!

See you soon!
Melissa

PS You can find Jesse on Instagram: @BenderCrosby1 and I am on Instagram, Twitter & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness

Intervals: 15 Rounds of 30/50.

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

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!
Melissa

PS You can find me on Instagram, Twitter & Snapchat: @BenderFitness and Jesse is on Instagram: @BenderCrosby1 I am also on Facebook: @MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

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

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sump Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

Bender Fitness

Fitness Should Be Free

20 minute

Sculpt & Sweat Workout: Quick Workout with Dumbbells

At Home Body Tone Workout + 20-Minute Total Body HIIT Cardio Burn

Total Body Workout & Fat Burn: Ground Up-Bodyweight Workout

20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

Plank & Burn: Jump Rope & Plank for Tighter Abs: 20 Minute Fat Burning Workout

20-MINUTE FULL BODY EQUIPMENT FREE WORKOUT (BODY WEIGHT)

20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

Postpartum & Beyond: Week 4: Workout 22: Lower Body Sculpt & Fat Blast 20 Minutes Per Round

Postpartum & Beyond: Week 1, Day 6: 20-Minute Full Body HIIT Cardio & Body Sculpt

Postpartum & Beyond: Workout 1: Lower Body & Pelvic Strengthening

20-Minute Belly & Cardio Fat Burn Workout

Full Body: Lean Muscle Stretch & Fat Burn: 20 Minute No Equipment Workout

20-Minute HIIT, Shred & Shape: Full Body Workout & Cardio Burn

Core of the Matter Workout

20 Minute Full Body Workout: HIIT It, Sweat It, Sculpt It

20 Minute Boot Camp HIIT: Body Weight Workout

Full Body Pilates Core Workout with Special Guest: Sean Vigue

20-MINUTE HIIT BOOT CAMP: BODY WEIGHT CARDIO BURN

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment