20-Minute HIIT Shred & Shape

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!

Last night Jesse and I taught our group Boot Camp class. We got in a great HIIT workout that was 32-Minutes for one round, and paired it with a 10-Minute Warm up and 10-Minute Cool Down.

I hope you have fun with today’s workout and get in a great sweat! Let me know what you think and how you’re feeling! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Enjoy!
Melissa

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

Lean Muscle Stretch & Fat Burn: 20 Minute Home 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 also 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.

When I filmed this, I followed one round of this workout with a 30-Minute run outside.

I am off of work today, so will be playing catch-up with blogging and responding to comments. 🙂

Have fun with this one!
Melissa

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

Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

Good Morning Everyone!

It’s Friday, so I wanted to take a minute and share links for all of the workouts I posted this week. Remember, you should be taking 1-2 Active Rest days per week. That means you do something that keeps you moving, but doesn’t significantly raise your heart rate or challenge your body. Your muscles build and repair when they rest. This means that rest days actually help you see your results more quickly.

On Active Rest days I like to walk, hike, or go for a very easy paced run. You can schedule your workouts in whatever way works best for your schedule. You can repeat each workout, or even pair it with a different workout if you like variety.

The important thing to do to stay on track is make sure that your workout schedule works with your lifestyle. Also, recognize that your workouts are just as important as your other priorities and schedule them into your life. Your health isn’t negotiable. It impacts every aspect of your life, from how you feel in your relationships, your work efficiency, going through your days pain free, and more.

Don’t let your health be optional. It’s to important. I work as an Occupational Therapist, and every day I see the impact of long term lifestyle choices on people’s recovery times after illness or accidents. What you do today will impact your future health.

I hope you enjoy today’s workout! You can check in with me on Facebook: www.facebook.com/MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

Have fun!
Melissa

This Week’s Workout Schedule

Workout 1: 15-Minute HIIT: Full Body Fat Burning Home Workout

Workout 2: 15-Minute Full Body Workout to Improve Running Form & Efficiency

Workout 3: Full Body Bender: Home Workout

Workout 4: 16-Minute HIIT for a Tighter Core

Workout 5: Low Impact Lower Body Workout: No Equipment, Legs, Thighs & Butt Workout

Workout 6: Today’s 20-Minute Arms & Abs Workout (video below)

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Yoga Stretch & Recovery Workout Flow

Hi Everyone!

I hope you are ready for a good stretch and strength yoga flow today. If you have been following along with this week’s workouts your body is probably ready for a more low impact workout today!

Below I have included links to the workouts I have posted so far this week:

Sunday: No Equipment: Full Body Workout: 20 Minutes Per Round

Monday: No Equipment Home Cardio Fat Burn: Full Body HIIT

Tuesday: Tight Stomach & Sculpted Booty Workout

Wednesday: Weighted Sweat & Sculpt Workout: Home Body Shaping & Cardio

Rest and strength go hand in hand. Your muscles grow stronger during the recovery and re-building process. Stretching, rest days, and active rest days help improve the speed of your physical results. You should incorporate 1-2 rest days per week into your workout routine.

I hope you enjoy today’s workout!
Melissa

PS My #MarchMovement #BenderFitnessChallenge is still going strong. I am posting 1 Challenge Move per day on Instagram: @BenderFitness I posted the video below for today’s challenge move.

Challenge move: Single Leg Frogger Push-up. Start in plank. Jump your feet forward toward your hands, keeping the hips low and using your core to pull the legs forward. Jump back, lift one leg and do a single leg push-up. If that’s to intense you can do the push-up with both feet on the floor (or from your knees). Level 1: 10 Reps. Level 2: 15 reps. Level 3: 20 reps. Repeat 1-3X today. Today’s workout: www.BenderFitness.com Are you ready? #benderfitness #BenderFitnessChallenge #MarchMovement #workoutchallenge #fitness #exercise #workout

A video posted by Melissa Bender (@benderfitness) on Mar 10, 2016 at 3:20am PST

Tight Stomach & Sculpted Booty: Home Workout

Hi Everyone!

Today’s workout combo is focused on sculpting your core & your lower body. This routine combines two short workouts. The first workout is body weight only. The second workout I used dumbbells and a chair or bench. You can modify and do the workout with weights, but I recommend using them if they are available to you.

Both workouts combine some fantastic movement patterns to really engage your muscles from every angle. Each set of muscles in your core, glutes and legs, is responsible for a different movement pattern. By using full range of motion in multiple planes of movement we are maximizing the muscle recruitment & creating balanced strength in our bodies.

I also posted my #MarchMovement #BenderFitnessChallenge move at the bottom of this post. I am posting a daily bonus exercise challenge move every day this month on my Instagram page: @BenderFitness

For my workout yesterday I got in another run. The weather is starting to warm up and I needed to get outside.

23 Weeks and 5 Days Pregnant. 5 Mile Run. Moving more slowly, but feeling great during my runs.

Jesse and I have a few new workouts planned to film for you this week. I won’t be doing today’s core workout due to my baby bump, but I will be doing the 10-Minute Booty Sculpt when I get home from work tonight. The weather should be in the 70s (Fahrenheit) today, so I will also get out for a run or walk.

I hope you enjoy today’s workout!
Melissa

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

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Today’s #BenderFitnessChallenge Move:

Today’s March Movement Bonus Challenge Move! Side Plank Leg Circles. If this is to difficult your challenge is to hold your side plank! Level 1: 30 Seconds. Level 2: 45 Seconds. Level 3: 60 Seconds. Getting today’s full length up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #core #plankchallenge #MarchMovement #BFWorkout

A video posted by Melissa Bender (@benderfitness) on Mar 8, 2016 at 3:07am PST

No Equipment: Full Body Workout: 20 Minutes HIIT Per Round

Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes Per Round, and will work your entire body. You don’t need any equipment. Push yourself to get in the maximum number of repetitions during each interval. Even during High Knees, push yourself. Toward the end of the workout I give the 5-second push countdown at the end of High Knees to encourage a little bit more oomph!

The more you put in, the more you will get out of the workout. I did this workout on Tuesday 2X through with my Boot Camp Class. I also posted today’s challenge move on my Instagram: @BenderFitness. I also included the video below, so scroll down past the workout breakdown and photos for today’s challenge move.

I am currently 23-Weeks Pregnant and I feel like my belly is getting bigger and rounder every day! Baby Bender is super active, and kicks/flips all the time. Some people have expressed concern for my workouts, but I self monitor throughout every exercise, and will modify as necessary. My doctor’s (with my practice I have 5 of them) are all aware of my workouts, and continue to approve and encourage me to continue my exercise program and running.

23-Weeks Pregnant

One exercise that a lot of women begin to have trouble with as their pregnancy progresses is Burpees. I purposefully slow way down on my burpees to ensure that I am maintaining core engage and good form. I filmed a quick Burpee Modification clip that is good for anyone (pregnant or otherwise) that is struggling with Burpees.

Burpee Modification: stand a few feet away from the wall. Complete a push-up, keeping your body in a straight line and bending the elbows. Press back to standing. Squat and jump (or stand and squeeze the glutes). Return to squat and repeat. This is a great modification if you are building to a Burpee or if you are pregnant and it becomes to difficult to keep proper form during Burpees. Today’s full length workout will be up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #burpees #burpeemodification #workout #workouttime #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 2:56pm PST

I hope you all enjoy the workout today! It felt great to get back on camera and share a new workout with you all!
Melissa

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

*30 Seconds of Cardio In Between Each Round

Squat Jump
Hip Press-Right
Hip Press-Left
Surrender Squat
Warrior III-Right
Warrior III-Left
Surfer
Supergirl
Marching Glute Bridge
Side Plank-Right
Side Plank-Left
Forward/Backward Lunge Hop-Right
Forward/Backward Lunge Hop-Left
Plie Pulse with Heel Lift
Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Hip Press: Part 1

Hip Press: Part 2

Surrender Squat: Part 1

Surrender Squat: Part 2

Surrender Squat: Part 3

Surrender Squat: Part 4

Surrender Squat: Part 5

Warrior III: Part 1

Warrior III: Part 2

Surfer: Part 1

Surfer: Part 3

Surfer: Part 4

Supergirl

Supergirl Modified

Marching Glute Bridge: Part 1

Marching Glute Bridge: Part 2

Side Plank

Forward Backward Lunge Hop: Part 1

Forward Backward Lunge Hop: Part 2

Forward Backward Lunge Hop: Part 3

Plie Pulse with Heel Lift: Part 1

Plie Pulse with Heel Lift: Part 2

Burpee: Part 1

Burpee: Part 2

#BenderFitnessChallenge Move of the Day: Pendulum Squat Hop. Stand with your feet together. Squat down. With your knee facing forward (not toward the ceiling!) lift your leg to the side. Return to starting position and repeat on the other side. That’s one rep. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Filming a new 20-Minute Per Round Boot Workout: www.BenderFitness.com #benderfitness #challenge #workout #fitness #fitlifestyle #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 7:59am PST

Full Body Workout: Head to Toe, From the Ground Up: Home Workout (20 Minutes)

Hi Everyone!

I hope you’re ready for a great workout! This one is an oldie, but a goodie. Jesse and I filmed this workout in 2013 at our old house. I forgot how much you could hear the traffic going by where we used to live! We had no central air, so we had to keep the windows open to keep the air moving in the house.

This routine combines timed cardio bursts, with repetition exercises. You will get the benefit of strength focused moves/challenge along with cardiovascular fat burning. I have the reps broken down based on level below. Choose the amount of reps that will challenge you. Listen to your body, but don’t be afraid to try it at the next level if you can maintain good form on the exercises for the extra reps.

I am still fighting off my cold. I went for a walk today, but that was as much as I wanted to push myself. I wanted to get my blood flowing, without over doing it. Sometimes a little bit of exercise can make you feel so much better.

I still have a new 20-Minute HIIT Boot Camp workout to share with you all & another standing core workout planned.

I hope you enjoy this routine!
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

*Cardio options: High Knees, Jump Rope, Jumping Jacks, Mountain Climbers or Burpees

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

Fat Burn Body Toning: Full Body Workout-Real Time Shape & Sculpt 20 Minute Home Workout

Hi Everyone!

Are you ready for today’s workout? This is a great full body routine, with some fun and different exercise moves. This routine combines repetitions with cardio bursts. This will help sculpt and shape your body, while burning fat at the same time.

If you have some weights (dumbbells or barbell) to use during the warrior deadlift, I recommend using them. If you don’t, the exercise can be completed with body weight. I especially like the Hip Press movement in this routine. It’s a different movement, and it’s very effective. Let me know what you think of the workout in the comments below! I recommend timing the workout to see how long each round takes you. It’s a great way to track your progress. As you grow stronger & more fit, you will be able to move through the workout more quickly, with less rest breaks. Remember, Form always wins out over Speed in HIIT workouts, so don’t sacrifice form for speed.

22-Weeks & 2 Days Pregnant-Baby Bump

I am already looking forward to my post-baby workouts. I miss pushing hard during workouts. You can see in the photo above that my bump is growing more and more every day! I am interested to see how my body changes after giving birth.

I have missed working out the last few days. Sadly, Jesse’s grandmother passed away, so we were away for the funeral. Plus, I caught a cold. I am hoping that with plenty of fluids and water it clears out and I can film a great workout today.

I hope you all enjoy the workout,
Melissa

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

Beginner: 10 reps, 30 seconds High Knees
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Repeat 1-3X

20-Minute Arms & Abs HIIT: Home Workout

Hi Everyone!

I hope you are feeling great, and ready for today’s workout! We are already halfway through the work week, so hopefully you got in some great workouts already. Did you try yesterday’s Round Butt, Strong Legs: 20 Minutes Per Round Workout?

Today’s workout is a throwback workout. This workout is focused on cardiovascular fat burning, and sculpting your arms and abs. You can repeat it up to 3X, and/or pair it with 30-minutes of cardio of choice. When I filmed this workout I paired one round with a 3-mile run.

As always, focus on getting in the maximum number of reps you can during each interval, with good form. I also posted a breakdown for reps, for those of you that prefer that workout style. You can even do a round of HIIT and a round of Reps to really mix up the challenge.

Jesse and I taught Boot Camp last night, so we have a new Boot Camp workout to film for you. It’s a challenging 20-Minute HIIT that I look forward to sharing with you.

Let me know what you think of today’s workout!
Melissa

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

15 30/50 Second Intervals

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

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted.
–Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

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

Round Butt, Strong Legs: 20 Minutes Per Round: Second Trimester Workout

Hi Everyone!

I hope you’re ready for a new workout! Today’s workout is all about the lower body. For this workout you will need a chair or a bench. I use a dumbbell in this workout, but that is optional. You can also choose to do bodyweight only. I like adding weights, because it increases the challenge of the workout, and helps you to achieve results more quickly.

I filmed this workout as a HIIT interval workout, but you can also do it for Reps if that is your preference. The breakdown for both is below. If you’re feeling up to it you can even try a round of each. Let me know which style you prefer and which you find more challenging.

I am just shy of 22-weeks pregnant now (over 5 months!), and my baby bump has really popped out! It was strange seeing myself on video. I asked Jesse if my bump was really that big. It seems to look so much smaller when I see myself in clothing or the mirror. It’s interesting to see how much your body changes during pregnancy. I feel great, healthy and strong. Baby Bender seems to be popping out more. He is also super active. Either he already loves Burpees or he is an acrobat in training. Sometimes he kicks or flips so hard that it makes me jump!

I hope you enjoy today’s workout!
Melissa

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

Set your interval timer for 15 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.

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

Elevated Hip Thrust
Step Up with Kickback-Right
Step up with Kickback-Left
Double Side Leg Lift-Right
Double Side Leg Lift-Left
Kneeling Warrior III-Right
Kneeling Warrior III-Left
Reverse Plank Heel Tap
Plie Squat
Wall Sit Hip Tilt
Dip with Leg Lift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Side Step Leg Lift-Right
Side Step Leg Lift-Left

Repeat 1-3X

Hip Thrust: Part 1

Hip Thrust: Part 2

Step Up with Kick Back: Part 1

Step Up with Kick Back: Part 2

Double Side Lift: Part 1

Double Side Lift: Part 2

Double Side Lift: Part 3

Kneeling Warrior III: Part 1

Kneeling Warrior III: Part 2

Reverse Plank Toe Tap: Part 1

Reverse Plank Toe Tap: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Wall Sit Hip Tilt: Part 1

Wall Sit Hip Tilt: Part 2

Dip with Leg Lift: Part 1

Dip with Leg Lift: Part 2

Dip with Leg Lift: Part 3

Quadruped Heel Press: Part 1

Quadruped Heel Press: Part 2

Side Step Leg Lift: Part 1

Side Step Leg Lift: Part 2

Side Step Leg Lift: Part 3

20-Minute Per Round: Full Body Home Workout to Shape & Sculpt

Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes per Round. This is a full body workout. I do use two 20-pound dumbbells and a chair during this workout. In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

The format for this routine is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

Now that I am pregnant Superman’s are off limits to me, because I can’t lay on my stomach right now. My substitution is a quadruped (on all fours-hands and knees) variation of Supergirl. Get on all fours and stretch out your opposite arm and leg, alternating sides. If you are pregnant, be sure to pull in the transverse abs and support your core and back any time you are in a quadruped position, or a plank position. If you are unable to engage the core (think of it as using the muscles to hug your baby), you should stop doing these exercises. I will be writing more about Diastasis Recti, and exercises to prevent and heal it soon, but if you are unable to support the core you are more at risk of developing an ab separation.

You can complete this workout for time, or for reps. Remember, you can always modify the workout to suit your personal needs. Form is more important than speed. As you become stronger and more efficient in your movements, you will be able to increase the speed & intensity of the workout.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

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

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

-In/Out Squat
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation
6. Side Plank Knee Rotation (right)
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Core & Arms Workout Combo

Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!
Melissa

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

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

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

Bootcamp HIIT: 20 Minutes Per Round-No Equipment Home Workout

Hi Everyone!

Happy Valentine’s Day! Are you ready to do something really great for your heart & get in an awesome workout? I thought so! Why else would you be here?

Today’s workout is a throw back. I still have some great new workouts planned to be filmed for you this week, so check back for the newest workouts. In the mean time I will be posting daily workouts. The great thing about having over 700 different workout videos on my youtube channel is that we have plenty of variety! You could do a different workout every day for nearly two years just using my website!

Today’s workout will get you sweaty, get your heart working & work your entire body! If you feel like I missed a body part or muscle let me know & I will be sure to add in an extra move. 😉

As always, push yourself for maximum repetitions, but also be sure to focus on good form. Form and range of motion really maximize the results, and make sure you are recruiting the targeted muscles during each exercise.

Have fun & have a wonderful Valentine’s Day! Also, if you haven’t checked out our Gender Reveal announcement I posted it here: Gender Reveal: And Baby Bender Is…. I can’t believe I am already more than halfway through my pregnancy!

See you soon!
Melissa

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

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

20-Minute Full Body: Cardio Sculpt Home Workout

Hi Everyone!

It’s workout time! Today’s workout is 20-Minutes per round. I use a chair, and a dumbbell in this workout, but it can easily be modified to be equipment free. As always, push to get in as many reps as you can during each interval. The more you put into the workout the more you get out of it.

Jesse and I taught two rounds of this workout in our Boot Camp class last night. I am 20-Weeks pregnant today, so I was pacing myself and not pushing full out during the workout. Even going at a moderate pace I burned 325 Calories for two rounds of the workout. Typically, going full out I would burn over 200-Calories per round.

The nice thing about HIIT workouts is that everyone can go at their own pace, and it leaves room for improvement. If you get in 10-reps during a move today, aim for 12 reps during the next round, or the next time you repeat the workout. Even when your fitness level improves, you are able to push yourself to get in more reps and keep the challenge fresh.

Have fun with the workout & let me know how many rounds you get in/what you think of the workout. I look for your check-ins on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS My Anatomy Scan Ultrasound is today! We are waiting until Saturday to get the results of the Gender. Any guesses?

Gambit Loves Workout Time!

*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.

Sumo Pushup
Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Balanced Leg Abduction with Rotation-Right
Balanced Leg Abduction with Rotation-Left
Standing Frog Hop
Dips (Substitute Froggers if you don’t have a chair)
Decline Shoulder Tap Pushup (Skip the decline if you don’t have a chair)
Walk the Plank
Tricep Push-up-Right
Tricep Push-up-Left

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

High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!

20 Minute Home Per Round HIIT Boot Camp Workout: No Equipment

Hi Everyone!

I have a brand new workout for you today! Today’s workout is a 20-Minute Per Round HIIT. This is a workout that Jesse and I did with our Boot Camp Class. During the class we do two rounds of the workout, plus a 10-Minute Warm Up and 10-Minute Cool Down.

You can do whatever fits your schedule, and go for one round, or repeat it up to 3X. I went through it once tonight. It felt great. I was sure to pace myself, and I still got in a good burn (150 Calories in 20-Minutes). I mention at the end of the video, when I go full out during my 20-Minute workouts I typically burn between 200-240 Calories per round. Your effort level will definitely impact your burn.

19 weeks & 4 days pregnant! In the last photo I am doing a transverse core hold (think of it as using your core muscles to hug & support your baby from every angle). This move helps prevent (and heal!) abdominal separation-diastasis recti.

I will be 20-Weeks Pregnant in just one day! Half way through! People are very interested in the core exercises I am doing. The one core specific exercise I do daily is a transverse core hold. You can see in the last photo above that I am pulling in my core to support the baby. This is a great exercise for strengthening your core, which will help ease labor, ease back pain, and decrease your chances of developing Diastasis Recti (abdominal separation). It does not hurt the baby at all, and it is great for your core. I am still approved by my doctor for all ab exercises (including ones where I lay on my back) until I am 5 Months pregnant. That said, I incorporate core moves into my full body workouts, but I have not done any core specific workouts.

I hope you enjoy today’s workout! Be sure to push yourself! I provide low impact variations for each exercise in the video. Choose whichever option is right for you!

We have our Anatomy Scan Ultrasound on Wednesday & I can’t wait to see Baby Bender. We are going to find out the gender of our baby this weekend with our families (unless baby is shy).

Have fun with the workout,
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.
*30-Seconds Cardio of Choice Between Each Exercise-High Knees, Burpees or Jump Rope.*

Walk the Plank
Side Plank Reach-Right
Side Plank Reach-Left
Heel Tap Plank
Knee Cross Plank
Squat Jump
Lunge Jump
X-Jump
Pendulum Squat Jump
Plie Jump
Tricep Pushup-Right
Tricep Pushup-Left
Reverse Plank Leg Lift
Spiderman Plank or Pushup
Leg Lift Pushup

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

Walk the Plank: Part 1

Walk the Plank: Part 2

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Heel Tap Plank

Knee Cross Plank

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

X-Jump: Part 1

X-Jump: Part 2

Pendulum Squat Jump: Part 1

Pendulum Squat Jump: Part 2

Pendulum Squat Jump: Part 3

Plie Jump: Part 1

Plie Jump: Part 2

Tricep Pushup

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Spiderman Plank

Leg Lift Pushup: Part 1

Leg Lift Pushup: Part 2

Fit & Healthy Workout Challenge: Day 27: Jumping Body Toner & Fit to Sweat HIIT: 20-25 Minutes per Round

Hi Everyone!

Welcome to Day 27 of my 4-Week workout challenge! I can’t believe we are at the end of the challenge! I have two workout options for you today, or you can complete 1 Round of each workout for a total workout time of 45-Minutes.

Both workouts will get you sweaty, get your heart rate up and challenge you! They are great for sculpting and fat burning. The first workout uses a jump rope (with body weight options), and the second workout uses no equipment.

The first workout combines Jump Rope with strengthening moves. If you don’t have a jump rope you can complete high knees, rope less jumping, squat jumps, burpees or another cardio of choice. When you jump rope, you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can.

We have one more workout left in this challenge, so be sure to check back tomorrow! Let me know how you are feeling, and if you liked the results you got from this workout & this challenge in the comments below or on Instagram/Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Have fun with today’s workouts!
Melissa

Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes.

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

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

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

Repeat 1-3X

Fit & Healthy Workout Challenge: Day 15: HIIT Full Body Workout: 20-Minutes Per Round

Hi Everyone!

Welcome to Week 3, and Workout #15 of my 4-Week Fit & Healthy Workout Challenge! I hope you’re ready to start the week off right with a great sweat! One Round of today’s workout will take 20-Minutes, but I recommend aiming for 30-60 Minutes total workout time today.

You can repeat this workout 1-3X, or pair it with cardio or an alternate workout of your choice. Be sure to hydrate and compliment your workout schedule with healthy food choices throughout the day.

If you want to Bookmark the Week 2 Workout Schedule you can find it here: Fit & Healthy Workout Challenge: Week 2 Workout Schedule. If you go back and repeat any of the workouts, challenge yourself to push harder and get in more reps than you did the first time around! I find that writing down reps can increase my effort, because I want to beat the score I got the first time around!

I hope that you are having fun with the workouts so far, and feeling great! Let me know how it is going on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS: Fit Fashion is by www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

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

Fit & Healthy Workout Challenge: Day 10: 20-Minute Fat Burning HIIT: Cardio Blast Workout

Good Morning Everyone!

Welcome to Day 10 of my 4-Week Fit & Healthy Workout Challenge! For the people competing in my DietBet Challenge, according to most recent weigh-in’s the group has lost a combined 418 pounds so far! Weigh-ins aren’t mandatory so I am sure the group total is even higher than that right now!

Yesterday was a tough workout day, and today is going to be a challenge as well. I hope you took your rest day on Saturday! If you ever need to switch rest days, you can do that during the week. I schedule two active rest days per week, so just adjust the schedule to your own needs. It’s important to listen to your body, and also challenge yourself.

Today’s workout is a Cardio Fat Burn, that will help sculpt and shape your entire body. Muscles are what give your body a toned look & give you curves. This workout works on burning fat and sculpting a strong and shapely body at the same time.

Let me know how you are feeling so far during the challenge! You can check in and tag me on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

PS Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.

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

Or complete this workout for Reps with 30-Seconds of Cardio between each exercise:

Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise

-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

Fit & Healthy Workout Challenge: Day 9: 20-Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

Welcome to Day 9 of my Fit & Healthy DietBet Workout Challenge! I hope you’re ready for today’s workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.

You can repeat this workout or pair it with 30-Minutes Cardio of choice. Aim for a total workout time of 30-60 Minutes today. I also posted the video for my 10-Minute Jump Rope Workout below so you have a 10-Minute Cardio option to pair with this workout. Remember, if you don’t have a jump rope you can always do rope less jumping (pretend you have a jump rope and complete the moves).

Have fun with today’s workout!
Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness

PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

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

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

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

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

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

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

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

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

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

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

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

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

Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

Hi Everyone!

Today is Day 4 of my Fit & Healthy New Year & DietBet workouts. You can still join the DietBet Challenge for a chance to win part of the nearly $7000 jackpot, for hitting your weight loss goals. You can sign up until 14-days into the game, but the earlier you sign up the more time you have to hit your goal! You can join the game here: www.dietbet.com/BenderFitness.

We have a brand new workout for you today! Today’s workout comes courtesy of Jesse. I love when he gets out from behind the camera to film a workout for you! He has great energy, so I hope it keeps you pumped up throughout the workout!

Today’s workout can be repeated up to 3X for a total of 60-Minutes of Workout Time. Jesse burned around 200 calories during the first round. For my 20-Minute Bootcamp HIIT Workouts I tend to burn around 200 calories per round as well, but it will fluctuate based on your size, height and how hard you push. Challenge yourself to get in as many reps as you can during each exercise. I find it motivating to write down my number of reps and try to beat that number when I repeat the workout.

I also included, a Repetition option below. It is great for your body to mix workouts for Reps and Intervals, because it challenges your body differently. Often I do one round of HIIT, paired with one round of Reps. Pick whatever works best for you!

I hope you’re feeling great, and making lots of great diet choices! Check out: DietBet Sample Meal Plan and Bender Bikini Competition Diet.

Have fun today!
Melissa