Hello Everyone!

I hope you are ready to make today amazing, starting off with a great workout to help us get stronger, healthier and more fit. For today’s workout grab some dumbbells and a stability ball or bench. No bench/ball? No worries, you can do the exercise lying on the floor. Remember, there is always a way to modify a workout suit your needs.

If you’ve been following along with us for the past year, you might already know that Jesse faced a lot of health issues. It was his worst health/injury year that he ever remembers having. He had a broken bone, tendinitis in his foot, a 14 mm kidney stone that he had complications with that required hospitalization and three surgeries….from the start of the year to the end of the year he was dealing with something, and frequently had a lot of pain.

As a result he wasn’t able to workout the way he is used to, and had almost no consistency in his training. Normally he does a combination of BenderFitness HIIT workouts and running, and we started martial arts training as a family. Jesse was a high school and college athlete, who competed in State and National championship races for Cross Country, and was inducted into our university’s athletic hall of fame in his first year of eligibility. So starting over and being de-railed in his fitness endeavors has been a new and challenging experience.

Luckily, over the past few weeks of putting in hard work Jesse is already seeing and feeling a noticeable difference in his health and fitness. His running speeds have improved, he has noticed improved strength in his running bound, he is handling VO2 Max runs without getting stomach aches/issues, and he has been more positive and happy since getting back to exercise. For the past month he has been doing the workout video we are sharing below 1X per week, and he credits this routine with improving his strength and endurance.

I hope that you enjoy this workout, and find it as useful to improving your health and fitness level as Jesse has. Let me know how you feel at the end of this workout and if you enjoyed working out with Jesse. If you did, hopefully we can get him back and leading more new workouts!

Keep checking back here, because I have some fun and challenging new workouts headed your way soon. I also finally started using my TikTok so be sure to follow me there if you’re a TikTok user!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your Interval Timer for 21 Rounds of 10/50

We are doing Maximum Repetitions in each 50-second interval.

1. Squat & Curl
2. Wood Chopper: Right
3. Wood Chopper: Left
4. Weighted (Russian)Twist
5. Wood Chopper: Right
6. Wood Chopper: Left
7. Fly

Repeat 3X for a 21-minute workout.

Hi Everyone!

Welcome to today’s workout. This quick and effective workout will help sculpt and strengthen your full body. It also includes some movements that will get your heart rate up and challenge your cardiovascular stamina. Grab your dumbbells and you’re ready to go.

This routine uses a repeating sequence of exercises. It will really help you to activate the targeted muscles and feel the burn. Aim for maximum repetitions with good form. I alternated between 12 and 15 lb dumbbells for this workout.

Remember, getting out of breath or maxing out on reps is a good thing! It means you are challenging yourself and working outside of your comfort zone. That is where progress happens. We train our bodies and minds to be stronger, and remind ourselves that we can endure difficult things and moments. The benefits of exercise are more than just physical.

Nutritious Meals:

I’m also focusing on eating more balanced and nutritious meals. I’m loading up on veggies and leafy greens, and other nutrient dense foods. My son loves to help with meal prep and cooking, and I love fostering his interests and life skills. He was a big help in making this meal.

I tried this Pho recipe and we really enjoyed it: https://www.skinnytaste.com/shrimp-pho-with-vegetables/

Of course, I made some additions and modifications. I added kale (because leafy greens are delicious!) and a boiled egg (because I know my son loves hard boiled eggs). The recipe was a hit with the whole family, including the baby. She received a deconstructed version of our dinner.

I also liked that we had leftovers, so we got multiple meals out of one cooking/prep session.

I hope that you enjoy today’s workout. Let me know what you think and if you had any favorite exercises. We don’t often do workouts with repeating movements, but it’s an easy way to boost up the intensity of your exercise routine and work your muscles to fatigue.

Have fun!

Melissa

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

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Set your interval timer for 21-Rounds of 10/50.

1. Squat and Curl
2. Russian Twist
3. Wood Chopper: Right
4. Wood Chopper: Left
5. Lunge to Hop: Right
6. Lunge to Hop: Left
7. Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. 

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. 

For the month of January I am going to be hosting my second Dietbet Challenge. It is going to be a 4 week HIIT Challenge to start the year off right. I was in a car accident right before my first Dietbet Challenge, so I wasn’t able to participate in the workouts. This time around you will be getting brand new workouts all month long, plus a daily Instagram challenge workout move video every day for the month of January. 

I am going to be doing all of the workouts in the challenge during the month and sharing tips, recipes and advice. If you don’t think you can make progress in a month check out this picture from when I started my 12 week Bikini Competition Prep Workout Program. I am planning to have a brand new progress photo to share at the end of January! My announcement video is at the bottom of the page, and you can join the challenge here: www.dietbet.com/BenderFitness.

Dave’s results: BenderFitness DietBet Challenge

Enjoy the workout! I am looking forward to a healthy and happy 2015! 

Melissa
Facebook, Instagram, or Twitter. 

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. 

PPS: January is a weight loss challenge, and in February I will be posting a Lean Muscle Building Challenge. 

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50. 

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

You can sign up for the challenge at www.dietbet.com/BenderFitness

*Disclaimer: For hosting this Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.