22 minute

Fat Burning, Body Weight Workout for Glutes, Thighs and Arms

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Hi Everyone!

Welcome to today’s workout!

I filmed this workout as the second part to Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You can do this routine on it’s own, or pair it with the other segment of this workout. Customize the workout to fit your needs. Either workout is great on it’s own, as a stand alone workout routine, and can be repeated.

I did one round of each video when we filmed this workout. I followed it up with a gentle cool down, and some stretching. Be sure to hydrate. I was sweating like crazy during this routine, and it felt great.

I was super stressed out before this workout, and I felt amazing afterward. Sometimes, pushing yourself, and working up a sweat can really be great for your mood. Exercise is a fantastic stress management technique. I actually taught a class called Exercise for Stress Management last semester, and it’s amazing what exercise does for your body on a physiological level. Endorphins are amazing!

How is he so big already?

My son went on some great adventures with my mom while we filmed our workouts yesterday. She kept him active, hiking, playing and exploring. Just being outside, and having the opportunity to explore is so amazing for children and their development.

I hope that you enjoy today’s workout! Please leave me a comment and let me know what you thought of the routine. I love seeing your feedback, and hearing what your favorite moves are. Knowing that you are working out with me is such a great motivator to keep doing what we are doing.

Have fun and push yourself! Showing up today means you are one step closer to your health and fitness goals.

Have a good day! Thanks for working out with me!

<3 Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X.

Warrior Pistol Squat: Part 1

Warrior Pistol Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

Lunge Jump or Alternating Lunge: Part 1

Lunge Jump or Alternating Lunge: Part

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Walking Push-up or Plank: Part 1

Walking Push-up or Plank: Part 2

Walking Push-up or Plank: Part 3

Donkey Kick: Part 1

Donkey Kick: Part 2

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Table Press: Part 1

Table Press: Part 2

Table Press: Part 3

Burpee: Part 1

Burpee: Part 2

Farmer Walk: Part 2

Farmer Walk: Part 1

Superman

Down Dog Toe Tap: Part 2

Down Dog Toe Tap: Part 1

Burpee: Part 3

 

Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

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Hi Everyone!

Welcome to today’s workout! This routine is focused on strengthening your core. It incorporates fat burning cardio bursts throughout to maximize the burn, and boost your metabolism.

Choose the best cardio variation for your needs. I did high knees throughout, but I also demonstrate marching in place as a low impact cardio variation. Keep your core engaged throughout your cardio burst to help strengthen your transverse abs.

I filmed this workout in two parts, but it is actually the second half of a longer workout I wrote. You can do this workout on it’s own, or pair it with Part 1 of this workout: Home Exercises for Lean, Strong Legs: Bodyweight

Do you like having the workout video split, so you can customize it to fit your time frame, or do you prefer to have one longer workout video? With a toddler, I find that it’s easiest to have the option of shorter workouts, and then stack or repeat them as needed, but I would love to have your feedback.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite move. Have fun!

<3 Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds Cardio, 50 Seconds Max Reps per Exercise

  1. Walk out Plank
  2. Back Stroke Abs
  3. Side Plank Leg Tap Extension-Right
  4. Side Plank Leg Tap Extension-Left
  5. Swimmer/Breast Stroke
  6. Angel Abs
  7. Rock the Boat with Kick
  8. Reach Through Side Plank-Right
  9. Reach Through Side Plank-Left
  10. Seated Dips
  11. Walk the Plank
  12. Down Dog Reach Through
  13. Low Impact Jumping Jacks
  14. Chair Squat Calf Raise
  15. Wood Chopper-Right
  16. Wood Chopper-Left

Repeat up to 3X or pair with Home Exercises for Lean, Strong Legs.

Plank Walk Out: Part 1

Plank Walk Out: Part 3

Plank Walk Out: Part 2

Ack Stroke Abs

Side Plank Leg Tap: Part 1

Side Plank Leg Tap: Part 2

Swimmer/Breast Stroke: Part 1

Swimmer/Breast Stroke: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Rock the Boat with Kick: Part 1

Rock the Boat with Kick: Part 2

Rock the Boat with Kick: Part 3

Reach Through Side Plank: Part 1

Reach Through Side Plank: Part 2

Seated Dips: Part 1

Seated Dips: Part 2

Walk to Plank: Part 1

Walk to Plank: Part 2

Walk to Plank: Part 3

Down Dog Reach: Part 1

Down Dog Reach: Part 2

Low Impact Jumping Jacks: Part 1

Low Impact Jumping Jacks: Part 2

Low Impact Jumping Jacks: Part 3

Chair Squat Calf Raise: Part 1

Chair Squat Calf Raise: Part 2

Wood Chooper: Part 1

Wood Chooper: Part 2

Total Body Fat Burning At Home Workout

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Hi Everyone!

I’m so happy you’re here! That means you are starting off the week right, and looking for a great workout to do. Good job showing up. That is the first step to getting healthier, stronger, and more fit. It’s a simple step, but probably the most important one: Show up.

It’s important because no one can make that decision but you. Yesterday I had a bit of a mental argument with myself over showing up. I worked at my therapy job on Friday and Saturday, and Jesse worked yesterday (Sunday). We had a wonderful surprise visit from a family member Saturday evening. The end result is that despite all of the good events I felt very frustrated that my workout and filming plans were thwarted yet again.

My mental argument was focused on the fact that I didn’t have the time to get in a full workout. I started thinking “What’s the point?” So I accepted the fact that I couldn’t get in a long workout and instead did a mini workout. It’s normal to feel frustrated when our plans go awry. We choose our response to our frustration, and I decided to select an alternate plan of action.

Mini Workout:

  1. 50 Squats
  2. 50 Plie Squats
  3. 25 Warrior III-Right
  4. 25 Warrior III-Left
  5. Goddess Pose Hold (as long as I could hold it)
  6. 50 Leg/Hip Lifts
  7. 20 Push-ups

End result? I felt much better than if I hadn’t done any exercise at all. It ended up being a good little workout. I focused on both speed and form during each exercise, so that I could get my heart rate elevated a bit.

Good job showing up for today’s workout, and deciding to get in your workout today. I hope you enjoy it, and I look forward to working out with you when you show up tomorrow too.

Melissa

PS Follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 22 Rounds of 10/50.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

High Knees
1-Leg Tricep Squat
Instagram Tutorial Here
Bridge Hopper
Instagram Tutorial Here
Lunge Jump
Jump Squat
Superman
Butt Lift with Chair
Oblique V-Up
Temple Tap Abs
Crunch & Tap 
Supergirl Push-up
Knee Drop Plank

 

SaveSave

HIIT to Be Fit! Jump Rope & Fat Burn Workout

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Hi Everyone!

Are you ready for Day 18 of my Original #30DayWorkoutChallenge? It’s time to work up a sweat!

Yesterday was a Yoga Stretch & Recovery Day. Hopefully you are feeling rested and ready to work up a sweat with today’s HIIT workout! I did jump rope as my cardio during this video, but you can substitute High Knees, Mountain Climbers, Burpees or another cardio of choice. You can also do rope-less jumping if you don’t have a jump rope.

Be sure to push yourself for maximum repetitions (with good form!) Don’t give up on yourself during the workout. Push through, and hop right back in if you need to take a rest break. The workouts are not meant to be easy. They are meant to challenge you, and make you stronger. As human beings we are all capable of more than we realize. When you set goals for yourself, and when you push yourself outside of your comfort zone you are giving yourself the opportunity to improve. We don’t improve by accepting the status quo.

I hope that you guys are doing great with the challenge!  Have fun with today’s workout. Don’t forget, I have a new challenge starting February 1st! The February Challenge is a DietBet Weight Loss Challenge with all new workouts! If one of your goals is to lose weight, you can sign up for the challenge here: www.dietbet.com/BenderFitness for a chance to win money while losing weight.

Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

 

22 Minute HIIT Full Body Home Workout: Body Weight/No Equipment

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Hi Everyone!

It’s workout time again! Are you ready to get sweaty? I hope so! I know I am ready for a great workout. Today’s workout is a 22-Minute Total Body HIIT. This is one of our Boot Camp Classes.

My plan is to film a new workout today. My fingers are crossed that my son is amenable to my filming schedule! I have so much that I want to share here on BenderFitness, but it’s been crazy trying to get stuff done with a newborn. I have to re-start any projects multiple times throughout the day and that just makes things take longer.

I updated the Booty Sculpt Challenge Move of the Day Playlist. I will be adding a new move today. I created a playlist on Youtube to keep it easy to find the daily exercise. I will continue posting moves until the end of the month.

 

I will see you all soon with a new workout! I hope you enjoyed the last Live Workout in my BodyRock Mom workout series. I posted the video on my Facebook page. 🙂

Can you guys believe that we are just a couple days away from Thanksgiving? Jesse and I celebrated with my side of the family on Sunday, and we will see his side of the family Thursday.  I made my Honey Balsamic Brussels Sprouts and a healthy cookie dough dip. Even the kids loved the dip! Do you have a favorite healthy holiday recipe?

Have fun today!
Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs
High Knees (Cardio Burst)
Jumping Jacks (Cardio Burst)
Superman + Pushup: Part 1
Superman + Pushup: Part 2
Superman + Pushup: Part 3
Superman + Pushup: Part 4
Superman + Pushup: Modified Pushup
Alternating Supine Bridge Knee Flexion: Part 1
Alternating Supine Bridge Knee Flexion: Part 2
Alternating Supine Bridge Knee Flexion: Part 3
X-Jump: Part 1
X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2
Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1
Side Lunge Squat & Leg Lift: Part 2
Lunge Jump: Part 1
Lunge Jump: Part 2
Spiderman Pushup: Part 1
Spiderman Pushup: Part 2
Spiderman Pushup: Part 3
Spiderman Pushup: Part 4
Chair Pose: Modification for Jump Squat
Jump Squat: Part 1
Jump Squat: Part 2
Full Circles: Part 1
Full Circles: Part 2
L-Sit to Table: Part 1
L-Sit to Table: Part 2
L-Sit to Table: Advanced Modification
Goddess Pose Lifts: Part 1
Goddess Pose Lifts: Part 2 (Alternating Heel Lift)
Goddess Pose Lifts: Advanced Modification
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Burpee: Part 4

 

 

 

 

 

Fit & Healthy Workout Challenge: Day 18: 22 Minute HIIT Full Body Home Workout: The Sweaty Sixteen

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Hi Everyone!

Welcome to Day 18 of my 4-Week Fit & Healthy Workout Challenge! Today’s workout is a full body Boot Camp Workout with a built in Cardio Fat Burn. This workout is meant to be challenging, so try to get in as many reps of each exercise as you can, while still focusing on good form.

This is one of the workouts we have done with our Group Boot Camp Class. We taught a new class yesterday, so I have another new Boot Camp Workout headed your way this weekend. I am now 17-Weeks (4 months + 1 Week) pregnant, and I noticed last night that a few exercises are getting more difficult, so within the next week or so I will be doing some modifications. During new workouts I will show you the normal modifications (or Jesse will!) and I will show you my pregnancy modification.

Jesse has great energy, so I hope he get’s you pumped up and motivated for today’s workout!

I hope you enjoy the workout today! Check in on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Tomorrow will be a Low Impact Workout or Active Rest Day. Have fun!

Melissa

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs


High Knees (Cardio Burst)


Jumping Jacks (Cardio Burst)


Superman + Pushup: Part 1


Superman + Pushup: Part 2


Superman + Pushup: Part 3


Superman + Pushup: Part 4


Superman + Pushup: Modified Pushup


Alternating Supine Bridge Knee Flexion: Part 1


Alternating Supine Bridge Knee Flexion: Part 2


Alternating Supine Bridge Knee Flexion: Part 3


X-Jump: Part 1


X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2


Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1


Side Lunge Squat & Leg Lift: Part 2


Lunge Jump: Part 1


Lunge Jump: Part 2


Spiderman Pushup: Part 1


Spiderman Pushup: Part 2


Spiderman Pushup: Part 3


Spiderman Pushup: Part 4


Chair Pose: Modification for Jump Squat


Jump Squat: Part 1


Jump Squat: Part 2


Full Circles: Part 1


Full Circles: Part 2


L-Sit to Table: Part 1


L-Sit to Table: Part 2


L-Sit to Table: Advanced Modification


Goddess Pose Lifts: Part 1


Goddess Pose Lifts: Part 2 (Alternating Heel Lift)


Goddess Pose Lifts: Advanced Modification


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Burpee: Part 4

 

 

 

 

22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 22-Minute HIIT Sweat workout that will help you burn fat and sculpt your entire body. During this workout you can use a jump rope for the cardio bursts. If you don’t have one, you can substitute high knee (or an alternate cardio of choice).

Remember, there is always a way to modify a workout so you can do it at home. If you need ideas, or if you have tried something that works for you, let us know in the comments here or on Facebook.

Below I posted this week’s workout schedule. You can always modify the week to fit with your scheduled rest days. You should incorporate 1-2 rest days per week.

Monday: 21-Minute HIIT Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: 20-Minute Tummy Toner Workout

Thursday: Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Friday: That’s today!

I hope you all enjoy today’s workout (and this week’s schedule!) As always you can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

PS Fit Fashion: My sports bra in this workout is from www.Affitnity.com and you can always get 15% off your total Affitnity purchase with the code BenderFitness at checkout. Shoes are Brooks Glycerine. Pants: Unknown! I have had them forever.

 

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

 -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

 

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank

 

 

 

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

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Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

  • 10-Minute Warm-Up/Learning the Moves.
  • 20-Minute HIIT
  • Water Break
  • 20-Minute HIIT
  • 10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio
1. Burpees
-Cardio
2. Double Kick Back (right)
-Cardio
3. Double Kick Back (left)
-Cardio
4. Temple Tap Abs
-Cardio
5. Lunge Jumps
-Cardio
6. Goddess Reach
-Cardio
7. Walking Push-ups
-Cardio
8. Alternating Hip Thrust
-Cardio
9. Plank Knee Drop
-Cardio
10. Squat Jumps
-Cardio
11. Hydrant (right)
-Cardio
12. Hydrant (left)
-Cardio
13. Side Plank Taps (right)
-Cardio
14. Side Plank Taps (left)
-Cardio
15. Warrior III (right)
-Cardio
16. Warrior III (left)

 

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs


High Knees (Cardio Burst)


Jumping Jacks (Cardio Burst)


Superman + Pushup: Part 1


Superman + Pushup: Part 2


Superman + Pushup: Part 3


Superman + Pushup: Part 4


Superman + Pushup: Modified Pushup


Alternating Supine Bridge Knee Flexion: Part 1


Alternating Supine Bridge Knee Flexion: Part 2


Alternating Supine Bridge Knee Flexion: Part 3


X-Jump: Part 1


X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2


Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1


Side Lunge Squat & Leg Lift: Part 2


Lunge Jump: Part 1


Lunge Jump: Part 2


Spiderman Pushup: Part 1


Spiderman Pushup: Part 2


Spiderman Pushup: Part 3


Spiderman Pushup: Part 4


Chair Pose: Modification for Jump Squat


Jump Squat: Part 1


Jump Squat: Part 2


Full Circles: Part 1


Full Circles: Part 2


L-Sit to Table: Part 1


L-Sit to Table: Part 2


L-Sit to Table: Advanced Modification


Goddess Pose Lifts: Part 1


Goddess Pose Lifts: Part 2 (Alternating Heel Lift)


Goddess Pose Lifts: Advanced Modification


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Burpee: Part 4

 

22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt

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Hi Everyone!

 
Today’s workout is going to get you sweaty! Are you ready for some HIIT?
All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations. It’s important to learn how much you can push yourself, while working up from your current level.
If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
I planned on having a new workout posted yesterday, but I had some computer issues. I attempted to sync the information from my computer to my personal cloud for backup. Instead of syncing, all of my workout videos, photos, and more, completely disappeared from my computer. I have a specialist calling me today to attempt to recover and re-sync my items to the cloud. Hopefully I can get all of this straightened out quickly so I can get back to filming!
Yesterday my workout was a 5.5 mile run, with 8 200-meter intervals. I will share the exact breakdown of the run tonight.
Have fun with today’s workout!
Melissa

 

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

 

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank

 

22 Minute HIIT Sweat: Fat Burning Full Body Workout-Body Weight

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Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?
All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.
If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. :)
You can find me on Instagram: @BenderFitness
I have a new workout for you, but I had some technical difficulties with the video. I will be working on getting it posted (or re-filmed) tonight when I get home from work.
Have fun getting sweaty!
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.

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank

The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp

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Hi Everyone!

Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!

Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!

This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow. 

I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine. 

In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs


High Knees (Cardio Burst)


Jumping Jacks (Cardio Burst)


Superman + Pushup: Part 1


Superman + Pushup: Part 2


Superman + Pushup: Part 3


Superman + Pushup: Part 4


Superman + Pushup: Modified Pushup


Alternating Supine Bridge Knee Flexion: Part 1


Alternating Supine Bridge Knee Flexion: Part 2


Alternating Supine Bridge Knee Flexion: Part 3


X-Jump: Part 1


X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2


Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1


Side Lunge Squat & Leg Lift: Part 2


Lunge Jump: Part 1


Lunge Jump: Part 2


Spiderman Pushup: Part 1


Spiderman Pushup: Part 2


Spiderman Pushup: Part 3


Spiderman Pushup: Part 4


Chair Pose: Modification for Jump Squat


Jump Squat: Part 1


Jump Squat: Part 2


Full Circles: Part 1


Full Circles: Part 2


L-Sit to Table: Part 1


L-Sit to Table: Part 2


L-Sit to Table: Advanced Modification


Goddess Pose Lifts: Part 1


Goddess Pose Lifts: Part 2 (Alternating Heel Lift)


Goddess Pose Lifts: Advanced Modification


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Burpee: Part 4


HIIT the New Year Hard: Workout 21: 22 Minute HIIT Sweat Body Weight Workout

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Hi Everyone!

This is workout #21 of my HIIT the New Year Hard Workout Challenge! Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements. 

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Have fun getting sweaty!
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. 

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings. 

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up 
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank

HIIT the New Year Hard Workout Challenge: Workout 1

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Hi Everyone!

It’s the first day of my HIIT the New Year Hard Workout & DietBet Challenge! 

The DietBet Challenge doesn’t officially start until January 3rd (and you can register even after it starts), but the earlier you start the more time you have to achieve your goal, so I am starting the workouts early. If you haven’t joined the challenge yet you can do so at www.dietbet.com/BenderFitness for a chance to win $ and prizes while losing weight!

I also started my Instagram Bonus Move Challenge today! You can find me on Instagram @BenderFitness. I will be posting a new Instagram Challenge move every day this month. Plus you will still get sneak peeks for all of my workouts while I work on getting the full length workout uploaded. 

Workout #1 is a full body workout that will keep your heart rate up and challenge your entire body. One round of this workout takes 22 Minutes. Remember to push yourself during each 50 second interval. If you need a break, that’s okay, but get back into the workout as soon as you are able to. 

Don’t get down on yourself if the workout is hard. It’s supposed to be hard. The challenge is what makes you stronger and healthier. Focus on getting a little bit better, or going for a longer period of time before you take a rest break. Fitness doesn’t happen overnight, but with consistency you will see improvements quickly! When I first started working out I couldn’t run more than a few blocks at a time without stopping to walk. We all start somewhere. Don’t give up on yourself or your health. You are worth the effort. 

Happy New Year! I think it’s going to be a great one!
Melissa

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

*Fit Fashion: My top is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout. 





Set Your Gymboss Interval Timer for 22 rounds of 10/50. 
You can get your interval timer Here. 

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

*I am still recovering from my cold so I went through this workout 1X today. I also did the Advanced version of the workout move from my Instagram Workout Challenge: Day 1. 

High Knees
1-Leg Tricep Squat
Instagram Tutorial Here
Bridge Hopper
Instagram Tutorial Here
Lunge Jump
Jump Squat
Superman
Butt Lift with Chair
Oblique V-Up
Temple Tap Abs
Crunch & Tap 
Supergirl Push-up
Knee Drop Plank


22 Minute HIIT Sweat Body Weight Workout: Full Body

Standard
Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements. 

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂 

Have fun with today’s workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like. 

If the internet doesn’t work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back. 

Have fun getting sweaty!
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. 

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings. 

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up 
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank