20-Minute Fat Burning Total Body Workout with Millionaire Hoy

Hi Everyone!

I am super excited to share today’s brand new workout with you! Today we have special guest instructor Millionaire Hoy!

This is a fantastic Full Body workout, that incorporates all kinds of new and fun movement combinations. There are movement patterns in here that I have never tried before, so you know when I am cleared to workout I will be trying out this routine!

It’s an Interval Fat Burning Workout so be sure to push yourself the entire time & work at your maximum. You should work up a sweat, and be breathing hard during the workout. Those are good signs that you are really pushing yourself!

Research shows that when it comes to burning fat and maintaining lean muscle mass workout intensity matters. Higher intensity workouts lead to more fat burn, and this workout style helps build lean muscle. That lean muscle then translates to a higher metabolism and a greater burn ALL the Time!

You can find Millionaire Hoy on Youtube: www.youtube.com/yaboymillhoy and on Social Media (Instagram, Twitter & Snapchat): @yaboymillhoy

Special thanks to Millionaire to helping me out while I am waiting to be cleared for exercise again, so I can keep bringing your guys new workouts! We have another Special Guest workout with Sean Vigue headed your way. It will be a brand new Full Body Pilates workout, so stay tuned for that one!

I am slowly, but surely regaining strength and endurance. I am limited to walking right now, but I feel better and stronger every day! This photo is from yesterday at 12 days Postpartum. Maverick loves going on walks!

I got in a nice walk with Maverick today. We did our 5K loop, which is the longest I have done since delivery. I felt great the entire time (and afterward!) Jesse and Monty ran 7 miles in the same amount of time I walked a 5K. 😊 Did you try today’s Abs and Arms workout? Plus, tomorrow I have a special workout for you all with Millionaire Hoy. You are going to love his workout! #BenderFitness #workout #postpartum #postpartumfitness #feelinggood #MaverickBender #Ilovemybaby

A photo posted by Melissa Bender (@benderfitness) on Jul 16, 2016 at 3:08pm PDT

Have fun with today’s workout!
Melissa

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

Workout Breakdown:

Warm-up — 00:28

Water Break — 02:34

Circuit 01:

01 — Heisman Sprints — 02:59

02 — Squat Ab Burpees — 03:59

03 — S2S Jab Sprints — 04:59

04 — Scramble Jacks — 05:59

05 — Stacker Thrusts — 06:59

06 — Sagat Sprints — 07:59

07 — Majesty Squats — 08:59

08 — T-Jugglers — 09:59

09 — Brisk March — 10:59

10 — Free Throw Burpees — 11:59

11 — Squat Jab Combo — 12:59

12 — Toe Tap Kicks — 13:59

13 — Hit & Run — 14:59

14 — Clap Tuck Burpees — 15:59

15 — Gravity Climbers — 16:59
Cool-down Stretch — 17:59

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

Good Morning Everyone!

It’s workout time again! Today’s workout is focused on the Abs and Arms. It took me 20-Minutes to go through this workout. This one is focused on Reps instead of time, so the time may vary a little bit depending on how many reps you are going for.

As always, focus on form during each exercise, and push yourself to your personal maximum. As long as you are challenging yourself, you are on the right path. Don’t be afraid to progress to the next level as the moves get “easier” for you.

I originally filmed this workout as part of my 12-Week Bikini Competition Prep Workout Series. I was about 4-weeks out from competition day during this workout. During this workout series I felt so healthy, strong, and fit. It remains one of my favorite workout programs I have created. It also makes me excited for the new program headed your way next month. I still have about 4-weeks and a few days until I will be cleared for exercise.

I have some fantastic special guests filming some new workouts for you all in the meantime! First up is a 20-Minute HIIT Fat Burning Workout with Millionaire Hoy. Millionaire’s workout will be posted tomorrow, and you guys are going to love it! I am planning on trying it when I am cleared for exercise.

Have fun with today’s workout! See you tomorrow with a new workout!
Melissa

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

Equipment: Dumbbell & Chair or Bench

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

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Repeat 1-3X

Great Home Workouts: 15-Minute Dumbbell Full Body Sculpting + Booty Bump Up + Cardio HIIT

Hi Everyone!

I have three workout options for you below! I am in the early stages of Labor as I type this, with contractions about 7 minutes apart. If things continue to progress I won’t be posting here for a few days, so I wanted to make sure you all had some great workout options! Hopefully it’s not a false alarm! I am currently 40 Weeks + 5 Days pregnant and excited to meet our baby!

If you want other workout ideas/programs to follow while I am MIA you can check out one of my 30-Day Workout Challenges: HERE. You can also get started with my 12-Week Bikini Prep Program Here. It’s still one of my favorite workout programs that I have created thus far.

The first workout below is a 15-Minute Per Round Dumbbell Sculpt. It is a full body workout that can be done for intervals or reps. Focus on maintaining good form throughout each exercise and challenge yourself to get in your maximum number of reps.

The second workout is a 15-Minute Cardio HIIT Workout. Focus on going for maximum repetitions and going as hard as you are able to. You will get 10-seconds of rest between each exercise, and then you want to go at maximum intensity to get in as many reps as you can during each 50-second interval. Research shows that the level of intensity you workout at makes a big difference in results and body composition. HIIT workouts burn more fat, and maintain more lean muscle, which means a major metabolism boost for you!

The third workout is a 12-Minute Per Round HIIT Focused on Sculpting the Glutes and Lower Body. Once again, go for maximum repetitions. As always, focus on maintaining good form throughout.

Have fun! I will be posting updates on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse, and on Facebook: @MelissaBenderFitness to let you guys know if the baby ends up coming. Based on the intensity of these contractions, I would say we are getting a 4th of July baby, unless my labor ends up being insanely long!

Have fun, and wish me luck!
Melissa

Original Workout Link: https://www.benderfitness.com/2014/03/30-day-challenge-day-25-15-minute-dumbbell-sculpt.html

Equipment: Gymboss Interval Timer, Dumbbells and a Chair.
Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)

Repeat 1-3X

Original Link: https://www.benderfitness.com/2015/12/15-minute-cardio-hiit-all-over-fat-burn-workout-thigh-sculpt.html

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

After two rounds! 441 Calories burned in 30-Minutes

Original Link to the Workout: https://www.benderfitness.com/2015/08/booty-bump-up-12-minutes-per-round-body-shaping-workout-no-equipment.html

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

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

20-Minute HIIT Boot Camp: Home Workout

Hi Everyone!

It’s workout time!

Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.

Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)

During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.

As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.

I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!

Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”

Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness

I hope you like the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Cardio. 50 Seconds Max Reps.

-Cardio
1. Lunge and Lift (right)
-Cardio
2. Lunge And Lift (left)
-Cardio
3. Temple Tap Abs
-Cardio
4. Alternating Leg Drop
-Cardio
5. Dive Bomber
-Cardio
6. Mountain Climber Pushup
-Cardio
7. Pendulum Squat
-Cardio
8. Lateral Hops
-Cardio
9. Elbow Tap Side Plank (right)
-Cardio
10. Elbow Tap Side Plank (left)
-Cardio
11. Bear Crawl Hop
-Cardio
12. Walk the Plank
-Cardio
13. Twisting Sumo Squat
-Cardio
14. Crunch & Tap
-Cardio
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

Hi Everyone!

Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.

When you are trying to create balance in your core it is very important to work your glutes and back to provide pelvic stability, and alignment.

Focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.

If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. When I filmed this workout, I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.

For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.

Have fun with today’s workout!
Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1

: Glute Bridge

: Down Dog Leg Pulse

: Plank Leg Sweep: Part 1

: Plank Leg Sweep: Part 2

: Supergirl Tap: Part 1

: Supergirl Tap: Part 2

: Reverse Plank Leg Lift

: Side Plank Knee Extension: Part 1

: Side Plank Knee Extension: Part 2

: Plank reach Through: Part 1

: Plank reach Through: Part 2

: Windshield Wiper Reverse Plank

: Toe Touch Plank

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT

Good Morning Everyone!

It’s workout time! Today’s workout is a 20-Minute HIIT, Fat Blasting Cardio Workout. This is a full body workout that should get you sweating and breathing hard. Work to get in as many reps as you are able to during each interval.

Research has shown that workout intensity makes a big difference in how much fat you burn during your workout. Higher intensity workouts burn more fat & HIIT helps you maintain lean muscle mass at the same time. This translates to a higher metabolism and lower body fat percentage.

I hope you enjoy today’s workout!

Yesterday I repeated the Full Body Dumbbell Workout: Third Trimester, and paired it with a 2.5 mile walk outside. I have been working this routine into my program 1-2X per week during the third Trimester of my pregnancy (38-Weeks tomorrow, can you believe it?!?) because it works on strengthening all of the areas I need to support my body during both pregnancy and labor.

I hope you enjoy this workout! Push hard for those extra reps today!
Melissa

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

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

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X

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

Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

Good Morning Everyone!

I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.

I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.

I hope you enjoy todays workout!
Melissa

I love my baby belly! <3 #37WeeksPregnant

Equipment: Gymboss Interval 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.

During Romanian Dead-lifts keep your back flat and weights close to your legs.

20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

Hi Everyone,

It’s workout time! Today’s workout is a Full Body Boot Camp Workout. Jesse and I taught this routine in one of our group boot camp classes.

In class we did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

I was still in my first Trimester of Pregnancy when we taught this workout, so I was able to go through the entire routine without modifications. I just had to monitor my rate of perceived exertion and make sure I was able to maintain a talking pace-which I normally do when I teach a class so I can give cues and form direction.

I hope you all enjoy Jesse’s teaching this routine. He makes it fun, and keeps you motivated to push throughout the workout! Enjoy!

Melissa

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter. You can also find Jesse on Instagram @BenderCrosby1

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

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Yoga Stretch & Recovery

Hi Everyone!

It’s workout time! Yesterday we had an intense workout combo: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo. Today’s workout is a Yoga Stretch and Recovery. Stretching actually helps you make strength gains, improves alignment and flexibility, and can help reduce your risk of injury.

Even if you aren’t sure about yoga (I hear that a lot) don’t be afraid to give it a try! It is so good for you! I did an outdoor yoga class offered in my area on Sunday, and it was such a great way to start my day. Being 36-weeks pregnant I had to do some modifications, but the class was great for all levels, and a lot of fun.

Great Yoga Class in Downtown Pittsburgh with Nicole. We also ran into my friend Ali!

I hope you enjoy today’s stretch! If you were looking for something more intense you can use the search bar to the left, or click on any of the Tabs on the left hand side of the page for another workout.

Enjoy!
Melissa

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

20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

Hi Everyone!

It’s workout time! I have a brand new workout for you today! I got to film with special guest, Nicole, today. I love being able to share my workouts with friends. Nicole has joined me for several workouts in the past, and it was fantastic to have her back!

This workout is pregnancy safe (I am now 36 weeks pregnant!), but still great for those of you who aren’t pregnant! Both Nicole and Jesse did this workout. They enjoyed the exercises and found them challenging. Jesse increased the intensity by using a barbell with heavier weights.

Nicole and I use dumbbells in this workout, so be sure to choose a weight that is challenging for you. I used 20-lb dumbbells for all of the exercises except the curl and press, which I decreased to 12-lbs. Work to your own level, but don’t be afraid to challenge yourself. Increased muscle = increased metabolism and greater calorie burn for everything you do.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and Jesse @BenderCrosby1

I am also on Facebook: @MelissaBenderFitness

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

Romanian Deadlifts
Bent Over Row: Right
Bent Over Row: Left
Pelvic Tilt Wall Sit
Single Leg/Warrior Deadlift: Right
Single Leg/Warrior Deadlift: Left
Plie Squats
Curl to Overhead Press: Right
Curl to Overhead Press: Left
Incline Pushups

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

Pre-Workout

Romanian Deadlift

Bent Over Row: Part 1

Bent Over Row: Part 2

Pelvic Tilt Wall Sit: Part 1

Pelvic Tilt Wall Sit: Part 2

Single Leg/Warrior Deadlift: Part 1

Single Leg/Warrior Deadlift: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Plie Squat: Part 2 (Tuck the Tailbone)

Curl & Press: Part 1

Curl & Press: Part 2

Curl & Press: Part 3

Incline Pushup: Part 1

Incline Pushup: Part 2

Woohoo! Ready for another round?

No Excuses: 10 Minute Interval + Full Body Sculpt: Home Workouts

Hi Everyone!

Are you ready for another workout? So far this week the workout schedule has been as follows:

This Week’s Workouts:

Workout 1: Low Impact, Lower Body Home Workout

Workout 2: 15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Required: Body Weight Workout

Workout 3: 15-Minute Tight Core: Body Weight Workout

Workout 4: Lower Body Boot Camp Home Workout

Workout 5: That’s today!

Today’s workout combo combines Repetitions and Timed exercises. You can choose to do both videos together, or pick one. The exercises should be challenging, and will utilize your muscles in every plane of motion to optimize the benefits of each exercise.

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Sneak Peek into my Maternity Photo Shoot

I have my baby shower today, and I will be posting my Pregnancy Workout updates as well. I am over 35 weeks pregnant now and feeling great.

I hope you all enjoy today’s workout combo! Let me know what you think here or on Facebook. On Instagram/Twitter you can find me: @BenderFitness and on Facebook: @MelissaBenderFitness

Have fun today!
Melissa

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

1. Up/Down Dog Flow
2. 3 Part Abs (Extend, In, Up)
3. 1 Leg Stand (right)
4. 1 Leg Stand (left)
5. Boat Abductions
6. Warrior III to Crane (right, half reps)
7. Warrior III to Crane (left, half reps)
8. Spiderman Cross Plank
9. Head to Knee (right, half reps)
10. Head to Knee (left, half reps)

Repeat 1-3X

All Levels: Max reps during each 50 second interval, 10 seconds of rest.

Or do this based on repetitions: Beginner-10 reps, Intermediate-15, Advanced-20.

1. Side Step Lift (right)
2. Side Step Lift (left)
3. Reverse Plank to Side Plank
4. Butt Lift
5. Surfer Burpee
6. Side Scissor Abs
7. Squat to Warrior Twist
8. Extended Boat
9. Low Jacks
10. Cross Knee to Elbow Plank

Repeat 1-3X

20-Minute Cardio HIIT & Sweat: Workout to Burn Fat & Sculpt Lean Muscles: Metabolism Booster!

Hi Everyone!

It’s workout time again! Today’s workout is a 20-Minute Cardio HIIT & Sweat Workout. This routine utilizes jump rope fat burning intervals with body weight exercises to work you out from head to toe. If you don’t have a jump rope don’t worry! You can do the movement without the rope, substitute high knees, or substitute another cardio burst of choice (Burpees anyone?)

Remember, there is always a way to modify a workout or exercise to make it fit your needs! Which reminds me, I want to give a special birthday shoutout to two special people today: My father in law & my friend (who has been a special guest on BenderFitness!), Nicole! Nicole joined me for several workouts including this Hands Free: Standing Lower Body Workout. It’s a workout that is body weight only, and you don’t even have to get down on the floor for any of the exercises!

Have fun with today’s workout! I will also be posting an article later this evening on Running During the Third Trimester of Pregnancy. Can you believe that I’m 34-weeks pregnant already? I posted a video on my Instagram (@BenderFitness) and Facebook page (www.facebook.com/MelissaBenderFitness) of me running with my big baby bump. My workouts have changed, but they feel amazing!

Have fun today!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

-Jump Rope
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)

Repeat 1-3X

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

Hi Everyone!

We have a fun, new 20-Minute Boot Camp Workout for you today! Jesse is your instructor today, and it’s always a good time when he steps in front of the camera.

Jesse and I taught this workout routine in one of our Boot Camp Classes last month. I found it challenging (and had to include some pregnancy safe modifications). Jesse takes you through the full version of the workout. This workout doesn’t require any equipment. The breakdown, video and photo tutorial are below. I can’t wait until I can do Superman Pushups again! I miss a lot of my full exercise variations.

I stuck to walking, did 50-flights of stairs, and did some Side Planks today. I wanted to get in a more intense workout, but I am feeling really tired and nauseous on/off today. I am a firm believer in listening to your body, and mine told me to take it easy. I only did exercises when I was feeling good, and kept my rate of exertion lower.

On the plus side, Baby Bender has been incredibly active today. About 7-more weeks until we get to meet him (if he is on time!) I just love feeling all of his kicks, flips and wiggles. I also like to watch him move in my tummy. It’s just such an interesting experience to see and feel him move so much.

I hope you all enjoy today’s workout! Special thanks to Jesse for stepping out from behind the camera to film this one to share today. I think he does a great job & he always does things that make me laugh when I film him.

Have fun with this one & let me know what you think in the comments below, on Twitter or Instagram: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

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

*30-Seconds Cardio before Each Exercise*

Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise

Repeat 1-3X

High Knees

Squat Jump

Superman Push-up

Lunge Jump

Side Plank Reach Through

Ninja Jump

Ninja Jump Modification

Single Leg Jump Squat

Spiderman Pushup

Leg Scissor

Over the River Jump Squat

Reverse Plank

Calf/Heel Raise

Rock the Boat

20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

Hi Everyone!

Happy Mother’s Day to any of the Mom’s out there!

I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.

Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes. He is also the author of several fitness books, including Power Yoga for Athletes, which I really enjoyed. Sean and I filmed this workout collaboration last summer.

We also filmed a 20-Minute Cardio Core: Workout Fusion together, which you can find here: https://www.benderfitness.com/2015/06/20-minute-cardio-core-workout-full-body-weight-loss-abs-exercise-sean-vigue-melissa-bender.html.

This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways. Strength, isometric and isotonic movements, plus cardiovascularly. This is a fantastic full body workout challenge.

Have fun with today’s workout! Last night we celebrated Mother’s day with Jesse’s mom, and today we are celebrating with my family. We decided to do Bike Riding as a family. We are able to rent the pull behind pods for my niece and nephew.

I hope you enjoy today’s workout combo!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Part 1:

Pilates with Sean Vigue

Part 2: Plyometric HIIT

*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*

Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick

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

Arms + Full Body Home Workout Combo: 20-Minutes

Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

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

Full Body 20 Minute HIIT: Legs, Cardio & Core

Hi Everyone!

It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.

I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.

All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.

These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:

Sunday: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout-Real Time
Monday: Tone It Up: Core, Legs & Arms Home Workout Combo
Tuesday: Quick Calorie Torching Home Workout
Wednesday: Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over
Thursday: Butt Shaper Home Workout
Friday: Rest
Saturday: Toned Tush Fat Burner: Quick 16-Minute Home Workout-Real Time

This was last week’s 30-Weeks Fit Pregnancy Update. You can read about this past week’s pregnancy workouts here: Week 30-31 Pregnancy Update.

I hope you enjoy today’s workout!
Melissa

Equipment: Dumbbell (optional), Bench or Chair

Interval Timer: 20 Rounds of 10/50

or Reps:

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

Squat
Split Squat-Right
Split Squat-Left
Wide Leg Side Lunge-Right
Wide Leg Side Lunge-Left
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left
Reverse Plank
Side Plank-Right
Side Plank-Left
Pelvic Tilt
Wall Sit Leg Lift Crunch
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left

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

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 2

High Knees

Russian Kicks

Modified Burpee: Part 1

Modified Burpee: Part 2

Modified Burpee: Part 3

Modified Burpee: Part 3 with Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2 Modificaiton

Reverse Plank

Side Plank

Pelvic Tilt: Part 1

Pelvic Tilt: Part 2

Wall Sit Leg Lift Crunch

Ready for Round 2?

Butt Shaper Home Workout: BenderFitness

Good Morning Everyone!

Are you ready for today’s workout? I hope you said “Yes!”

Today’s workout is all about the lower body, and shaping/strengthening the muscles of your backside. This routine will work the gluteus muscles (your butt) from every angle. This will help create strength, balance, and shape through all of the muscles. Balanced glute muscles help maintain proper core and back alignment, and give strength/postural control to all of the exercises you do. A strong core, back, and glutes, are the foundation of your movements.

I did today’s workout for Reps and it took me just over 20-Minutes per round. I can still do all of the exercises in this workout at 30-Weeks pregnant, except the Prone Leg Lift. This exercise can be easily modified to be performed quadruped (on hands and knees, with core supported as you breath).

After my first Power Spin class with my friend Deena

I tried my first Spinning Class last night. It was a Power Spin, which incorporated dumbbells and I really enjoyed it! It was fun to mix it up with a whole new type of challenge! The class was fun, with a live DJ who spins based on RPMs of the music so that your peddling is driven by the beat of the music.

It was also easy to work at my own pace. I’m 30-weeks pregnant, so the ability to monitor my intensity level is important right now. I was able to get in over 15-miles of cycling work. Deena is a cycling Rock Star and makes it look easy!

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and Facebook: www.facebook.com/MelissaBenderFitness.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

Tone It Up: Core, Legs & Arms Home Workout Combo

Good Morning Everyone!

I posted two workouts below, so be sure to scroll down and get in both.

The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).

I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.

The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.

Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.

The first workout I posted this week is: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout. If you haven’t tried it yet, check it out!

Have fun!
Melissa

PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

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)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

20 Minute HIIT: Jump & Squat Lower Body Workout

Hi Everyone!

Today’s workout is all about Squat Variations! Changing your foot placement and movement patterns during different types of squats will activate and recruit different muscle groups. This routine will work your butt and legs from every angle.

I utilized Jump Rope cardio bursts for an extra burn, but you can choose any cardio variation you would like. Some other good ones are High Knees, Burpees, Mountain Climbers, or any other movement that will get your heart rate up. Remember, you can modify these workouts to suit your own needs. As long as you are challenging yourself you are on the right track. I especially like today’s workout because I don’t have to make any pregnancy modifications! I can go through this one without any changes.

Tonight Jesse and I teach Boot Camp. It’s our last Boot Camp class of the semester. I will miss everyone who is attending our classes right now. The good news is that means we will have more time to film new workouts! I have so many workouts to share, and blog post topics that I want to write about, and I just haven’t had enough time!

I am doing more extensive studies and research into Pelvic Floor Health, and Diastasis Recti. I will be writing an article about those topics, but I want to be sure I am drawing from the best scientific studies and information out there. As an Occupational Therapist I have access to a lot of great research and resources, and I want to utilize that information. I have to do a lot of continuing education hours to maintain my license, so I am focusing on these areas right now. I also have an upcoming training on Delaying Parkinson’s Disease through exercise.

Typically I focus on the broader aspects of fitness and health, which apply to a wide variety of people, but if there are certain topics that you are interested in please let me know! If I don’t have the answers, I enjoy learning about new areas of health and wellness.

I hope you enjoy today’s workout routine! Let me know if there is a topic you want to read about in the future. I have a list of topics that I am itching to write about!

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Both Facebook and Instagram have changed their settings, so you can opt in for notifications from my page if you want the quickest updates!

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise).

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
-Jump Rope
3. Warrior Squat
-Jump Rope
4. Deep Squat
-Jump Rope
5. Sumo Squat
-Jump Rope
6. Split Squat (right)
-Jump Rope
7. Split Squat (left)
-Jump Rope
8. Wide Squat
-Jump Rope
9. Narrow Squat
-Jump Rope
10. Single Leg Squat (right)
-Jump Rope
11. Single Leg Squat (left)
-Jump Rope
12. Plie Squat
-Jump Rope
13. Pendulum Squat
-Jump Rope
14. Lateral Squat
-Jump Rope
15. Overhead Squat

Repeat 1-3X

Bulgarian Split Squat Standing

Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.

Pendulum Squat: Knee and toes face forward as you lift your leg.

Full Body Home Workout with Tight Stomach Toning Workout

Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

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

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

*30 Seconds of Cardio In Between Each Round

Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees

Repeat 1-3X