Lower Body: Effective Low Impact Workout-No Jumping Home Workout

Hi Everyone!

Today’s workout is low impact (no jumping), but very effective! The focus of this workout is on the lower body. I also filmed a Handstand Core Workout Challenge. Scroll all the way down to the bottom of the page (past the photo tutorial!) for the Handstand Challenge. You can complete both if you want a more full body workout, or do them in separate training sessions.

If you aren’t sure of the moves I encourage you to check out the video before going through the routine. I used a resistance band during this workout to increase the intensity, but that is optional. You can also do this routine with body weight only.

For the Handstand Challenge, I lost my balance several times while filming. I didn’t re-film, because I want you all to see the process. You don’t start practicing something & automatically succeed the first time. I am sharing my journey with you all & that includes the times I lose balance or need a rest break. Hopefully in the not to distant future I will have some progress to show you!

My Weekend Update: Jesse is feeling much better. Big thanks to everyone who wished him a speedy recovery from his stomach bug. Thank goodness it was quick!

Yesterday we went to Wizard World Comic Con (I love everything Superhero related!) We got to meet some of our favorite celebrities. We might James Marsters-who played Spike on Buffy the Vampire Slayer. Spike was my favorite character, on my favorite show, so it was a total nerd moment for me. We also met Jason David Frank-Tommy from Power Rangers. He is an incredibly talented Martial Artist & 7th degree Black Belt.

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Meeting James Marsters

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Meeting Jason David Frank

I will be posting new workouts this week, but you can also follow the schedule posted HERE if you want to follow a more structured program & know what’s coming ahead.

Have fun with today’s workout!
Melissa

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

Table Calf Raise-Right
Table Calf Raise-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Leg Series-Right
Leg Series-Left
Inner Thigh Squeeze-Right
Inner Thigh Squeeze-Left
Wall Toe Touch Abduction-Right
Wall Toe Touch-Abduction-Left
Wall Glute Bridge Step Out-Right
Wall Glute Bridge Step Out-Left
Prone Dancer Stretch-Right
Prone Dancer Stretch-Left

Repeat 1-3X

Table Top Calf Raise

Leg Adduction: Part 1

Leg Adduction: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Inner Thigh Squeeze

Wall Toe Touch Abduction: Part 1

Wall Toe Touch Abduction: Part 2

Wall Toe Touch Abduction: Part 3

Wall Glute Bridge Step Out: Part 1

Wall Glute Bridge Step Out: Part 2

Wall Glute Bridge Step Out: Part 3

Prone Dancer Stretch: Part 1

Prone Dancer Stretch: Part 2

Handstand Bonus Challenge:

20-Minute Full Body Workout

Hi Everyone!
I hope you’re ready for today’s 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.

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

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

The 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!

Yesterday I only had time for a run, so today I will be focused on working my lower half. The picture below shows the breakdown of my run. I did a comfortable paced run. The area I run in averages two hills per mile, which increases the challenge a bit.

Have Fun!

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.

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

HIIT Full Body Workout: 20 Minutes Per Round

Hi Everyone!

Are you ready to work up a sweat & get your body feeling great? This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

Yesterday I did a 4 mile walk and Jesse did a tough hill sprint workout. I will write about his workout. I’m restricted from running for a few more days. I had to take an anti-biotic and it caused me to have joint pain in my left ankle, so my doctor restricted my running to prevent tendon injury. My body rebels against anything stronger than Advil. I can’t wait to be back to full steam! I’m planning on running another half in October and I would love to improve my time.

I hope you have fun with this workout!

Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness and you can find Jesse on Instagram @BenderCrosby1 We both post photos and videos of different workout moves & meal ideas so check it out!

PPS Workout outfit is from www.affitnity.com and you can get 15% off any 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

20-Minute Full Body Fat Melting Home or Gym Workout

Hi Everyone!

Today’s workout is a throwback workout (the video is below). It was Day 2 of my 30 Day Workout Challenge. The focus of the challenge is completing a minimum of 15 minutes of exercise per day for 30-days. I will be filming a new workout today.

First I am headed to a family brunch, so it won’t be posted until a bit later. For those of you who prefer to workout in the AM, I think you are going to enjoy this workout!

If you want to start with Day 1 of the 30-Day Challenge you can find that here: Day 1: 15 Minute HIIT Core Fat.

This workout is a 20-Minute Interval Workout. I modified this workout from one I did with my Boot Camp Class. Cardio bursts are interspersed with longer intervals for maximum repetitions. The workout has three sections: lower body, core and arms. This routine will work your entire body and burn fat at the same time.

For your cardio you can do: jumping rope, high knees, jumping jacks, froggers, or cardio of your choice. When I filmed this workout I followed it up with a run on the treadmill for a bonus cardio burn.

I took yesterday off from filming because I did an evening 5K. For me I was focusing on running the race based on how my body was feeling and ignoring my watch. Sometimes when I check my watch to much during a race I end up running an interval workout and wearing myself out by training to speed up or slow down to maintain a specific time. I wasn’t expecting to win anything, but I came home with a medal!

Our friend, Wes, won first place overall. Wes and Jesse have been training together, and Wes has been putting in some amazing running and great times! Jesse had to sit this race out due to tightness in his left glute/hamstring. He wasn’t happy about missing the race, but better a missed 5K than a lingering injury! We are focusing on stretching. I will be sharing that routine.

I hope you all enjoy the workout!
Melissa

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)

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

Hi Everyone!

I hope you’re ready for a good workout today! Today’s workout is a 20-Minute Boot Camp that will get your entire body working!

You don’t need any equipment for this workout. If you want to increase the intensity of some of the moves you can add dumbbells to some of the moves. You can always adjust the challenge to your own level, and your own needs.

My friend, Jon, wrote an article for my blog about building lean muscle mass. You can find that here: How to Build Lean Muscle While Decreasing Body Fat: Tips for Exercise, Diet & Supplements. If you have any more questions for him feel free to post them in the comments or send him a message.

Have fun with today’s workout!
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 (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle

Repeat 1-3X

Warrior Squat

Twisting V-Up
Instagram Tutorial Here

Mountain Climber

Runner’s Lunge

Heel Tap Abs

Russian Kicks

Twisting Sumo Squat

Extended Crunch: Part 1

Extended Crunch Part 2

Pendulum Hop

Side Lunge Punch
Instagram video tutorial here: BenderFitness Instagram

Jump Kick (Alternating)

Temple Tap Abs

Frogger

Down Dog Hop

Balanced Bicycle

20-Minute Full Body: Cardio Sculpt Workout

Hi Everyone!

I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.

I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.

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

Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.

Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.

Have fun with this workout!
Melissa

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
Decline Shoulder Tap Pushup
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!

Standing Lower Body Workout: 20 Minutes Real Time: No Equipment

Hi Everyone!

Today’s workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn.

As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren’t sure if you’re doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form.

I still have a new workout to get posted for you tonight. I take a Ballet lesson once per week, and I had class last night. I didn’t have enough time to re-film the new workout. Darned technical difficulties! I will definitely be re-filming tonight, and I will get that workout up ASAP.

In the mean time have fun with this one!

I hope you enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

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

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

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

20 Minute Tummy Toner Workout

Hi Everyone!

Today’s workout is focused on sculpting and toning your midsection. One round of this workout can be completed in 20 Minutes. I originally filmed this workout as part of my HIIT the New Year Hard: 30 Day Workout Challenge. This routine will work you core from every angle, while also burning fat.

Often when people think of core workouts they think of crunches. To get a true core workout it’s imperative to work the muscles in all planes & through a full range of motion. A strong and balanced core helps protect your biomechanics and alignment for all other exercise and functional tasks you complete throughout the day.

Jesse and I are still in Los Angeles. We have a great new workout headed your way. I will get the new workout posted ASAP. It’s a full body challenge with plenty of cardiovascular fat burning. Be sure to check back for that routine! Our friends, Jayson and Jon tried the workout and found it very challenging. We followed up the workout with a walk/run, and plenty of walking in Hollywood as we visited the Walk of Fame and Grauman’s Chinese Theatre.

I hope you enjoy this core workout! Remember, your core is your support for everything you do! A strong core and back are the foundation you need for all other exercise.

Have fun with the workout!

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

20 Minute HIIT & Sweat Fat Burn: Full Body Home Workout

Hi Everyone!

I hope you are ready to sweat! I have another throwback workout for you, our filming schedule is a bit off because we are traveling, but I will be posting workouts here all week. There will be some good new workouts for you too!

Today’s workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one.

This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!

Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.

I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.

I am also re-focusing on healthy eating. Jesse and I are traveling right now, which always makes eating healthy and working out a bit trickier. It’s definitely motivating me to get some new workouts filmed, and really get on track with my nutrition.

3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice.

Have fun with today’s workout! Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

See you soon!

Melissa

PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.

Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer, Chair & Mat.

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

*Cardio
1. High Knees
*Cardio
2. Round Kick (right)
*Cardio
3. Round Kick (left)
*Cardio
4. Sit to Stand (right)
*Cardio
5. Sit to Stand (left)
*Cardio
6. Frog Hopper
*Cardio
7. Angel Abs
*Cardio
8. Hip Lift Hook
*Cardio
9. Superman
*Cardio
10. Kneeling Side Kick (right)
*Cardio
11. Kneeling Side Kick (left)
*Cardio
12. Alternating Lunge
*Cardio
13. Dips
*Cardio
14. Decline Spiderman
*Cardio
15. Chest Press Plank

Repeat 1-3X

Round Kick

Single Leg Sit to Stand Part 1

Single Leg Sit to Stand Part 2

Frog Hopper

Angel Abs

Hip Lift Hook

Superman

Kneeling Side Kick
(*I should have placed my arm further out so that my hips and shoulders were better aligned)

Alternating Lunge

Dips Part 1

Dips Part 2

Decline Spiderman

Chest Press Plank: Part 1

Chest Press Plank: Part 2

Quick Full Body Home Workout for Sculpting, Shaping and Fat Burning

Hi Everyone!

I have a new workout for you! Today’s routine was challenging for me! There were a few times that I had to take breaks, before pushing myself to complete the reps. It was a great challenge, and I am glad I pushed through the workout.

I filmed today’s workout for Reps, but it can also be completed Interval Style. Both techniques challenge your body differently. I still kept the rest minimal in between each exercise to maintain a higher level of challenge. Remember, you can always pace the workout for your own fitness level. It’s a great idea to time the workout if you are going for reps. Write it on a calendar or fitness log, and when you repeat the workout see if you can finish faster, or progress the number of reps.

You can always pause the video (or fast forward if you get ahead of me!) Listening to your body is very important when you are working out. It will teach you how much you can push yourself. When you pay attention to your body you will also be able to recognize when you are growing stronger.

I used a stability ball and a dumbbell during today’s workout. If you don’t have the equipment at home, don’t worry! This workout can be done with body weight only. I demonstrate the variations in the workout video.

Have fun with today’s workout!
Melissa

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

Supergirl

Lunge Jump

Down Dog Leg Lift

Jump Squat

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 2: Modification

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 2

Jumping Jacks

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 2

Overhead Squat: Part 1

Overhead Squat: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 2

Ready for Round 2?

Core of the Matter: Home Workout for a Tighter Tummy

Hi Everyone!

I am playing catch-up getting some videos posted for my Instagram Fitness Challenge, and getting some new workouts posted!

In the mean time I have a great throw-back workout that will work your core from every angle. I really enjoyed this workout. It’s fun, and challenging. You can choose to do this one for reps or time. The breakdown for both is below. You can choose to follow along with me in the video, or work at your own pace.

You will find the new Challenge Move videos on my Facebook and Instagram pages! Jesse is also posting modification moves on his Instagram page: @BenderCrosby1 Have fun, and feel free to tag me in your workout photos!

All of the equipment needed is listed below, but there is always a body weight modification if you don’t have some of the equipment. I hope you enjoy today’s workout. I will have a new one posted some time tonight!

Melissa

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

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

or

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

Repeat 1-3X

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

20 Minute Cardio Core Workout-Full Body Weight Loss Abs Exercise-Sean Vigue & Melissa Bender

Hi Everyone!

This is Workout #2 from my collaboration with Sean Vigue. This workout is focused on the core, but will still provide a full body workout. I hope you’re ready to sweat! I taught the first half of this workout, and Sean teaches the second half of the workout. My core was burning like crazy during this one! Remember, if you need to modify there is always a way.

We filmed this workout for Sean’s YouTube channel. You can also find the workouts on his site HERE. Let me know what you think about our collaboration in the comments below or on Facebook. I’ve been getting a lot of great feedback on our 20 Minute Plyometric Pilates Fitness Fusion Workout.

I really like sharing new challenges with you all, and keeping the workouts fresh and exciting. Are there other types of workouts or Fitness collaborations you would like to see in the future? Let me know!

Have fun with this one! Cheers to having a strong core & improving our overall fitness!
Melissa

Part 1: BenderFitness HIIT

*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.

Frogger Plank Crunch
X-V-Up
Frog Hopper
Temple Tap Abs
Side Plank/Hip Lift-Right
Side Plank/Hip Lift-Left
Leg Circles-Right
Leg Circles-Left

Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness: Body Weight Workout

Hi Everyone!

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

Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes.

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

I am a firm believer in the benefits of changing your workouts and incorporating multiple workout styles into your routine. When you continue to change the workouts and the challenge, your body continues to adapt and improve. Remember, there is always a way to modify the workout if you have a hard time with a specific move.

I apologize for the sound in my portion of the video. I didn’t realize that my air conditioning system was turning on/off while I was working out, and the camera picked up the white noise.

I hope you enjoy the workout!
Melissa

PS I did this workout in addition to a 4.5 mile run outside with running guru, Shep, and our friend Nicole. Every time I run with Shep I come a little bit closer to committing to running a Marathon in November….

Part 1:

Pilates with Sean Vigue

Part 2: Plyometric HIIT

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

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

Weights and Intervals & Cardio Smash Up

Hi Everyone!

I filmed some great workouts for you yesterday! I will be working on getting them uploaded tonight when I get home from work. In the mean time try the workout(s) below. You can do one, or both, of the workout videos.

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.

You can choose to pair the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.

I thought this routine was a nice challenge. I hope you like it!
Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

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

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

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

Hi Everyone!

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, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him.

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Lenny on his way to his first BenderFitness workout.

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.

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

Post Workout! Gambit wanted to be in the picture too.

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

Warrior III Row

Side Lunge Lift: Part 1

Side Lunge Lift: Part 2

Hip Thrust

Pushup Row: Part 1

Pushup Row: Part 2

Squat & Press: Part 1

Squat & Press Part 2

Lunge & Curl

Mountain Climbers

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Side Plank Hip Lift/Elbow Tap: Part 1

Side Plank Hip Lift/Elbow Tap: Part 2

Side Plank Hip Lift/Elbow Tap: Part 3

High Knees

20-Minute Low Impact: Core & Butt Mat Workout

Hi Everyone!

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

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

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

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

I hope you enjoy today’s workout!

Melissa

Repeat 1-3X

: Glute Bridge

: Down Dog Leg Pulse

: Plank Leg Sweep: Part 1

: Plank Leg Sweep: Part 2

: Supergirl Tap: Part 1

: Supergirl Tap: Part 2

: Reverse Plank Leg Lift

: Side Plank Knee Extension: Part 1

: Side Plank Knee Extension: Part 2

: Plank reach Through: Part 1

: Plank reach Through: Part 2

: Windshield Wiper Reverse Plank

: Toe Touch Plank

20 Minute HIIT: Full Body Fat Burning

Hi Everyone!

Are you ready for today’s 20 Minute HIIT Workout? This is a full body workout that will keep your heart rate up, and your body burning fat during and after the workout.

This workout uses 20 different exercise moves. You will have 10-seconds of rest in between each exercise. Remember to always push yourself. You want to get in as many reps as you can during each 50-second interval.

My allergies are going crazy right now, so I was feeling very tired during this workout. At times I really struggled to push myself, but I kept going. Remember, if you need to take a break that’s okay! Just get right back into it as soon as you are ready.

Have fun with today’s workout!

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

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 stretch 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.

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

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

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at.

This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow.

Have fun with this one! It’s a favorite of mine!

Melissa

Click the link to get your own Gymboss Interval Timer!

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 Jacks

*Be Sure to Cool Down

Bender Fitness

Fitness Should Be Free

20 minute

Lower Body: Effective Low Impact Workout-No Jumping Home Workout

20-Minute Full Body Workout

Butt Shaper Workout

HIIT Full Body Workout: 20 Minutes Per Round

20-Minute Full Body Fat Melting Home or Gym Workout

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

20-Minute Full Body: Cardio Sculpt Workout

Standing Lower Body Workout: 20 Minutes Real Time: No Equipment

20 Minute Tummy Toner Workout

20 Minute HIIT & Sweat Fat Burn: Full Body Home Workout

Quick Full Body Home Workout for Sculpting, Shaping and Fat Burning

Core of the Matter: Home Workout for a Tighter Tummy

20 Minute Cardio Core Workout-Full Body Weight Loss Abs Exercise-Sean Vigue & Melissa Bender

Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness: Body Weight Workout

Weights and Intervals & Cardio Smash Up

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

20-Minute Low Impact: Core & Butt Mat Workout

20 Minute HIIT: Full Body Fat Burning

Lean Muscle Stretch & Fat Burn: 20 Minute Home Workout

Full Body Sculpting: 20 Minute Fat Burn HIIT