20-Minute Full Body Equipment Free Workout (Body Weight)

Hi Everyone!

It’s workout time! Let’s start the week off right with a brand new workout! Today’s workout takes 20-Minutes to complete 1-Round. Depending on how much time you have, you can stop after one round, or repeat it up to 3X for 60-Minutes total workout time.

When I teach this style of workout in my Boot Camp classes we do 2-Rounds plus a 10-Minute Warm-up and Cool Down for a total workout time of 60-Minutes. It’s important to listen to your body.

In case you didn’t hear the big news that I posted about in my Surprise! 2016 Will Be a Year of Change… Blog Post….I am expecting a baby in late June or early July. I am almost out of the first trimester, but if you are wondering why I am not pushing 100% and going as hard as I normally do during the workout that’s why. That doesn’t mean you shouldn’t be pushing as hard as you are able to go!

During the first trimester the baby is unable to regulate it’s body temperature, so although it’s fine to workout at a moderate intensity (you should be able to talk) you don’t want to work out so hard that your body temperature shoots up & you are gasping for air. I could have pushup a little bit harder than I did in this video, but I wasn’t feeling 100% so I listened to my body and kept it a bit lighter today.

Another thing about being pregnant….at times (like tonight) there are extreme amounts of bloating. It looks like I have a baby bump in the video, but it’s not actually there yet. I took the photo below yesterday. Fluctuations throughout the day are normal & nothing to worry about!

12.5 Weeks Pregnant-Working on a Baby Bump!

I hope you all enjoy the workout! I will be posting some pregnancy specific posts throughout the week & of course plenty of workouts!

Have fun!
Melissa

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

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

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

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

High Knees

Surfer

Hip Thrust: Part 1

Hip Thrust: Part 2

Side Lunge Punch: Part 1

Side Lunge Punch: Part 2

Mountain Climbers

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Leg Sweep Plank: Part 1

Leg Sweep Plank: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Hop: Part 1

Lunge Hop: Part 2

Warrior III: Part 1

Warrior III: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Yoga Flow Workout: Lean Stretch Fat Burn

Hi Everyone!

It’s been a busy week, with some tough workouts. It’s time to stretch it out with a Yoga Flow. So far this week our workout schedule has been:

Sunday: I did an 8-Mile Run Outside.

Monday: 15 Minute Flab-u-less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: 15 Minute Sculpted Body Home Workout with Dumbbells

Thursday: Today is a Yoga Flow.

This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury.

Here are some other Yoga Flows you might enjoy: Yoga Flows. Have fun with today’s workout! Yesterday we had a celebration dinner for my sister finishing her last ever college course, and tonight we are going to the newest Star Wars movie premiere. Friday is Jesse’s birthday, but we are planning on filming this weekend. It has been crazy hectic lately, which I will be writing more about, but there ARE new workouts headed your way! We just haven’t had time to film them yet!

As always, you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

Yoga Stretch & Strength: 20 Minute Yoga Flow

Hi Everyone!

I teach a yoga class this evening, so today’s workout is a Yoga Flow. One Round of this flow takes 20 Minutes, but you can repeat it, or choose to pair it with another Yoga Workout. It’s been a busy workout week, so I am sure your body is ready to stretch and do a low intensity routine.

Yoga flows are wonderful because they work every muscle of the body, while simultaneously stretching and improving flexibility and blood flow. It can help improve your physical and psychological well being.

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day.

One of the most important aspects of yoga (which also applies to all other exercise as well) is improving your mind & body awareness. Keep yourself focused on each aspect of the pose/movement. Not only does this improve the physical benefits that you achieve during exercise, but it helps you to free your mind from worrying about the past or the future. Learning the ability to focus on just the present moment helps reduce stress and improve your ability to handle unexpected events.

I hope you enjoy today’s workout flow. Let me know how you are feeling on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness

Melissa

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose:

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Hi Everyone!

It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.

During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.

Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.

You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!

Fit Fashion in today’s workout is from www.affitnity.com You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.

I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!

Melissa

PS I am on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

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

*30 Seconds Cardio of Choice before each exercise.*

Pushup Reach
Walk Outs
Reverse Plank Leg Lift
Walk the Plank
Spiderman
Runner’s Lunge Twist-Right
Runner’s Lunge Twist-Left
Jump Kick-Right
Jump Kick-Left
Heel Tap Jump Squat
Side Plank-Right
Side Plank-Left
Reverse Plank
Forearm Plank
Toe Touch Plank

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump

20-Minute Tummy Toner Workout

Hi Everyone!

We are halfway through another week! Hopefully you are feeling good and enjoy this week’s workouts.

Monday: 21-Minute HIIT: Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: Today’s Workout: 20-Minute Tummy Toner Workout

Today’s workout is a combination of cardio fat burning and moves to strengthen and shape all of the muscles that make up your core. Core strength also improves your posture, alignment and improves the integrity of your hip and knee joints.

I hope you enjoy today’s workout! Have fun with it and tag me in your photos on Instagram or Twitter!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am: @BenderFitness

PPS My workout pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

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

1. Plank Knee to Heel Press (right)
2. Plank Knee to Heel Press (left)
3. Boat Reach Kick
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Balanced Crunch
7. Balanced Bicycle
8. Cross Donkey Kick
9. Side Plank Reach Through (right)
10. Side Plank Reach Through (left)
11. Pendulum Abs
12. Walking Pushups
13. Scissor Leg Lift
14. Reverse Plank Leg Lift
15. Knee Cross Side Plank

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

Plank Knee to Heel Press

Balanced Boat Reach & Kick

Hip Lift

Extended Crunch

Balanced Bicycle

Donkey Kick Cross

Side Plank Reach Through

Pendulum Abs

Scissor Leg Lift Part 1

Scissor Leg Lift Part 2

Reverse Plank Leg Lift

Knee Cross Side Plank Part 1

Knee Cross Side Plank Part 2

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time! Yesterday we worked our Abs & Full Body with the Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone. Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!)

This routine also incorporates some great movements for strengthening your core. Why so many core exercises? A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

These lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Fit Fashion: Spiderback Sports Bra is From www.Affitnity.com Use the code BenderFitness to get 15% off your total order at checkout. Sneakers: Mizuno Wave Creation.

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

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

Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

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.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

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

Melissa & Jesse

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

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

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

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

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

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Today’s workout is a great Throwback Workout. One Round takes just over 20-Minutes. Try to keep the rest between each round minimal. Be sure to warm-up before the workout. It will allow you to work at a higher intensity throughout the workout, help regulate your breathing, and decrease your chances of injury.

This workout is broken up into sections. During the workout I use dumbbells, and a bench. You can also substitute a sturdy chair if you don’t have a bench. For the Box Jump, you can substitute Squat Jumps or Alternating Step Ups if you don’t have something sturdy enough to safely jump on/off of.

Remember to push yourself during the workout. When you get fatigued, remember that each section only takes 5-Minutes. You can handle anything for 5 minutes. Listen to your body. If you need to stop at any point that’s okay, but get back into the workout as soon as your body is ready.

Jesse and I are filming new workouts this evening. I will also be posting, the newest 5K Speed Training Interval Workout. You can find the first workout: Here, and the second Interval Workout: Here.

I hope you all enjoy today’s workout! Tag me in your Instagram Photos (@BenderFitness) or let me know what you think on Facebook or Twitter.

Have fun!
Melissa & Jesse

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

Round 1: Cardio Blast

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

Round 2: Sculpted Arms, Shoulders and Back

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

Round 3: Toned Glutes and Legs

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

Round 4: Tighter Core

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

*Be Sure to Cool Down

Repeat Workout 1-3X

20-Minute Yoga Flow & Stretch

Hi Everyone!

Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise.

I am teaching a 60-Minute yoga class this evening.

Enjoy the workout!
Melissa

Stretches to Improve Flexibility for Splits

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center)

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

12065555_1022163761161717_5238516371421620355_n

Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

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

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

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

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

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

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

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

20 Minute HIIT: Core & Legs Workout and 20 Minute Full Body Sculpt

Hi Everyone!

It’s workout time! Tonight Jesse and I taught a 60-Minute Boot Camp class. We didn’t have time to film a new workout (we both also work full time as Occupational Therapists), but I am planning to film it for you tomorrow.

We did 2-Rounds of a 20 Minute Workout, plus a 10-Minute Warm-up and Cool Down. I have posted two 20-Minute Workout options below. The first workout is a 20-Minute HIIT focused on the Core & Legs. The second is a full body workout, that can be completed for interval rounds or reps.

You can pick one and repeat it, or put them both together for some variety in your workout today. Push yourself to complete each exercise with proper form. For any plank variations, if they are to difficult you can always hold the plank. For example, you can substitute a static side plank for a Side Plank Knee/Lift. Build your way up to the harder variations.

It felt great to teach a live class again. I haven’t been teaching group classes since the Spring semester ended. I do have permission to film a class, so if 100% of the students are on board, I will share a live full length workout. I want people who come to the class to be able to focus on working out, without worrying about what they look like on camera, so I won’t be filming unless everyone agrees.

I hope you all have fun with this workout!
Melissa

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

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Round Kick Double Jab Part 2

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump

This workout can be completed for Reps or Intervals.

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

Intervals: 12 Rounds of 10/50.

Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank

Repeat 1-3X

Standing Lower Body Workout: 20 Minute Real Time

Hi Everyone!

I hope you’re enjoying all of the workouts so far this week! Today’s workout is a Standing Lower Body Workout, with Cardio Bursts between each exercise. One Round will take 20-Minutes, and it can be repeated up to 3X, or paired with 30 Minutes Cardio of Choice.

I have a new Boot Camp Workout to share with you all, but I haven’t had a chance to film it yet. I think you are all going to like it!

Tonight Jesse and I are having company over for dinner, so I will be doing this workout or getting in an Interval Run on the Treadmill for 30-Minutes. On nights when I know time will be short I plan to get in at least a 15-30 Minute Workout.

So far this is what my workout week looked like:

Sunday: 18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Monday: 3.1-Mile Run on the Treadmill (24 Minutes, 20 Seconds), 5 Minute Walking Cool Down (.33 Miles)

Tuesday: 20-Minute Boot Camp Workout: Full Body Fat Burning Workout-I actually did the new Boot Camp Workout, which I will be sharing with you all later this week, but this is a good alternative.

Wednesday: (Today) Standing Lower Body Workout or 30-Minute Interval Treadmill Run.

I have a 5K planned on Thanksgiving day, and one planned in December. I really want to get my speed back. I used to be a lot faster, but I haven’t been doing as much running and it shows in my times. My best 5K this year was in April and I did it in 23 Minutes flat. The other two 5Ks that I did this year were in the 24 Minute range. One of my goals is to improve that, so I will be incorporating more runs into my training plan. I will keep you all posted on my runs & workouts as we go along!

Have fun today!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

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

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

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

20 Minute Boot Camp: Full Body Fat Burning Workout

Hi Everyone!

I have a throwback workout for you today, with one of my favorite guest stars! Tonight Jesse and I start back to teaching Boot Camp classes at our local Penn State Campus. We will be doing two rounds of a 20-Minute workout, plus a warm-up and cool down for a 60-Minute Total workout class. I will film the Boot Camp workout later this week, in the mean time this is an alternate Boot Camp workout for you.

Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.

I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites in his spare time, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him. Back in our high school days, Lenny and I were Swing Dancing partners. I shared the video on my page a while ago, but I am re-posting it below.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks. I am going to emphasize the fact that taking a rest break doesn’t mean you aren’t fit! They are multiple types of fitness, and you can train your body to excel in a multitude of fitness areas.

It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!

I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness

Melissa

Swing Dancing

Repeat 1-3X

Set your interval timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

20 Minute HIIT: Full Body Fat Burning & Cardio Burn Workout

Hi Everyone!

Today’s workout is a 20-Minute HIIT, Full Body, Fat Burning workout. This is a great workout for building strength & getting a cardio burn at the same time. You can stick to one round, or repeat the workout to increase the intensity.

Last night, Jesse and I did an alternate 20-Minute workout, which I also posted below. I posted this one last week, but I wanted to post it as a workout option for today too. You can combine both workouts, or choose just one workout for today. When we repeated this workout I was able to get in significantly more reps per exercise than I did when I filmed the workout.

It’s always a good idea to keep track of your workouts & number of reps, because it can help you to see your fitness level improve. You can write down each move, and jot down the number of reps you get in during the rest period. The next time you repeat the workout you can try to get in even more reps! It’s a great way to track progress, and challenge yourself to push through the workout.

Which workout are you going to choose below?

Have fun today! Don’t forget to make healthy food choices, to go along with the positive workout choices you are making today. 🙂
Melissa

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

Burpee
Leg Scissor Abs
Chair Taps
Superman
High Knees
Walking Pushups
Jumping Jacks
Side Plank Abs (right)
Surfer Jumps
Side Plank Abs (left)
Forearm Plank Leg Jump
Double Kick Back (right)
Lunge Jumps
Double Kick Back (left)
Mountain Climbers
Down Dog Pushup
Single Leg Lateral Jump (right)
Pendulum Leg Swing with Chair
Single Leg Lateral Jump (left)
Pump Handle Abs

Repeat 1-3X

Full Body HIIT Boot Camp: 20 Minutes

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

Hi Everyone!

I hope you liked yesterday’s Strong & Toned Lower Body: Workout for Legs, Butt & Thighs. For today’s workout we have a 21-Minute HIIT Fat Burn that will work your entire body. In between each exercise in today’s workout there is a 35 second cardio burst.

For the cardio burst you can jump rope, do high knees, burpees, mountain climbers, or cardio of choice. Be sure to push yourself during the workout, but always focus on form. If you need a break, take it and get right back into the workout.

*Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout.

Have fun with today’s workout! I am going to try to get a jump start on filming all new workouts for next week over the weekend. Excited to see you all with some brand new workouts!

In the mean time have fun with this one!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.

*In between each exercise perform 35 seconds of cardio of choice.

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Deep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press

20 Minute Full Body HIIT Boot Camp: Home Workout

Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

This was an amazing weekend for us. My nephew came home from the NICU today! My dad and brother came in from NY to visit, and I had a slumber party with my other niece and nephew (Hayden and Caroline). It was a family filled weekend, and I got in zero organized workouts, but stayed very active. I still haven’t been able to get back on track, but that is changing this week. So much of my stress has been relieved!

Olivia loves having her baby brother home. <3

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

20 Minute HIIT Home Workout: Sweat to Sculpt

Hi Everyone!

I hope you’re ready to work up a sweat today! One round of today’s workout will take 20-Minutes. It can be repeated up to 3X, or paired with 20-30 Minutes Cardio of choice, if you are looking for a more intense workout.

During this workout, push yourself to complete as many reps as possible. Always focus on form. If you need a rest break, take it, and get right back into the workout as quickly as possible.

You can also complete this workout for reps:

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

If you go for Reps time how long it takes you to complete one round. Keep track of your time, and bookmark this workout. When you go back to it (or when you go for Round 2) try to increase your speed. It’s a great way to up the intensity of the workout.

Update on my Nephew: Dax is still doing really well. The only tube he has left is the feeding tube, but he is getting better at eating. I’m hoping he will be able to leave the NICU soon!

I hope you all have a great day! Have fun with this one!
Melissa

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

20-Minute Abs & Arms Workout: HIIT Home Workout

Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

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

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today’s workout is focused on the core and glutes. You can complete this routine with dumbbells or stick to body weight. Choose whichever will be most challenging for you. I did this workout for reps, but you can also choose to complete this workout for time by setting your interval timer for 11 Rounds of 10/50.

Yesterday I didn’t have time to film a new workout, but I did get in a 5-Mile Run outside. I kept it at an easy, conversational pace the whole time. With running, just like with workouts, it’s important to vary the intensity. You need intense days, interspersed with lighter days. Your body will respond to both types of challenge differently.

I hope you all enjoy this workout! Have fun, push yourself, and focus on maintaining good form throughout the routine.

Let me know what you think!
Melissa

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

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

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