Total Body Home Exercise Routine to Burn Fat and Build Strength

Hi Everyone!

I finally have a brand new workout for you! I am so happy to be back, and filming new exercise routines. We are scheduled to film again on Wednesday, so I will be working new workouts in with some older exercise routines this week.

I have really missed sharing my workouts with everyone. It was a really rough winter for me, both mentally and physically. I definitely have some work to do on my fitness level, but I am excited to be back in action.

Today’s Workout: This routine is a total body workout, which incorporates fat burning, cardio bursts before each exercise. I do use a dumbbell for the Runner’s Lunge Lift (right and left), but the equipment is optional. You can also do the exercise with body weight only.

You also have the option of making this into a more low impact routine, by substituting marching, for high knees. Challenge yourself with whichever option is best for you right now. We improve our strength and fitness through practice.

Appreciating the small moments: One of my goals this week, is to appreciate the small moments. Beautiful sunsets, my son’s giggles, and the way he says “hold you,” when he wants to hug me, the smell of flowers blooming.

I am so happy for the fact that sunshine, and warm weather are finally here, and I want to soak in every moment.

Enjoying the sunset.

I have been incorporating more meditation into my routine, and I love the way it makes me feel. I got busy last week, and didn’t meditate as much as I normally do. I will be focusing on doing a short daily meditate this week.

In the classes that I teach, I talk everyone through a guided relaxation at the end of class. If that is something you would find useful, please leave me a comment and let me know.

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

❤ 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

35 seconds of Cardio, 50 Seconds Exercise (16 Rounds)
Always check with your doctor before starting any exercise program.
Low Impact: Cardio Marching
Higher Impact: High Knees Cardio

1. Jumping Jacks
2. Slow Mountain Climbers
3. Spider-Man Plank (left)
4. Spider-Man Plank (right)
5. Runner’s Lunge (right)
6. Runner’s Lunge (left)
7. Heel Tap Leg Lifts
8. Leg Series (right)
9. Leg Series (left)
10. Leg/Hip Lift
11. V-up or V Leg Lift
12. Swimmer
13. Reverse V-Lift
14. Plié or Plié Jump
15. Squatting Side Leg Lift (right)
16. Squatting Side Leg Lift (left)

You can do this workout 1X through or repeat up to 3X.

23 Minute Total Body Workout: No Equipment-Body Weight Workout

Hi Everyone!

Are you ready to have a good week? I know I am! Last week my workout schedule imploded a bit. Things went wonky and I just couldn’t fit everything in. As a brand new mom I am still adjusting to some of the schedule changes.

My son is a great sleeper at night, but his nap schedule is not as solid yet. I did some thing yesterday to make life easier on myself during the week. I meal prepped a ton of chicken (Jesse actually cooked it, I just told him what I needed), and a bought a bunch of frozen steamable vegetables. My goal was to make cooking this week easier on myself, and less time consuming. It will also help me stay on track with making healthy food choices.

I have blog topics I want to write about, fitness success stories I want to share, and workout videos I want to film. Being a mom is a 24-hour job, and sometimes getting those things checked off on my list, along with all the around the house stuff just becomes too much to realistically fit into a day. Slowly, but surely I am figuring it out.

My BodyRock Mom workout will be live today at 2PM eastern on Facebook. If you want to sign up for notifications you can do so here: http://www.bodyrock.tv/bodyrockmom/signup. Maverick has his doctor appointment for his 4-month checkup today, so hopefully he is in a good mood during the workout!

I hope you enjoy today’s workout. It’s a full body routine. My goal is to film a new workout today, but if I can’t I will be doing this workout and aiming for 20-reps per exercise. Remember, go at your own pace. Pause the video if you need too & pick the number of reps that is right for you.

I also posted the playlist for the Booty Sculpt Challenge below, so be sure to check out today’s move!

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

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

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

Repeat 1-3X

Fit & Healthy Workout Challenge: Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio (HIIT)

Hi Everyone!

We are starting Week 4 of my 4-Week Workout Challenge today! I hope you enjoyed your rest day yesterday, because we are going into this week strong! Today’s workout will take 23-Minutes Per Round.

You can repeat this workout 1-2X or pair it with an alternate cardio to make your total workout time between 30-60 Minutes today. This is a high intensity workout that will get you sweaty, especially if you push through and try to get in as many reps as you can with each interval. Be sure to warm up before starting the workout.

Your warm up should be 5-10 minutes of dynamic movements (Jogging, walking, jumping jacks, jump rope, leg swings, etc) to get your heart rate up and your muscles warm. Stretching should be save for after your workout. You don’t want to stretch cold muscles.

Enjoy today’s workout!
Melissa

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body and be sure to warm up first.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-2X

HIIT to Be FIIT: Jump Rope, Fat Burn & Body Sculpting Home Workout

Hi Everyone!

Today’s workout is a throwback workout! I filmed this for a 30-Day Challenge Program that I ran 2 years ago. In January I am starting another 30-Day Workout Challenge. I will also be running a new DietBet Challenge for those of you with weight loss goals. I have run two DietBet challenges in the past, and the participants had great success in losing weight during the challenge.

If you are interested in signing up for the challenge you can do so here: www.dietbet.com/benderfitness. The way the game works: you bet money on the fact that you can lose 4% of your body weight over the course of the challenge. The money from everyone who joins going into the jackpot. If you achieve your goal you are automatically a winner. All of the winners split the money in the jackpot. If every single person in the game wins you at least get your money back.

I will be providing workouts throughout the month and diet advice to help you with the challenge.

Speaking of challenges, today’s workout is a good one. It will challenge you cardiovascularly, while working & sculpting your entire body. I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through.

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. If you don’t have a jump rope you can substitute High Knees, Burpees, or cardio of choice.

I hope everyone enjoys today’s challenge.

Have fun!
Melissa

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

Repeat 1-3X

HIIT to Be Fit! Jump Rope & Fat Burn Home Workout

Hi Everyone!

Today’s workout is a HIIT to Be Fit, Jump Rope and Fat Burn. I originally filmed this workout as part of my 30 Day Workout Challenge!

One Round takes just over 23 minutes, and you can repeat the workout. During this video I filmed myself going through the second round. You can repeat it 1-3X to increase the intensity.

I increased the length of the cardio intervals during this workout to 45 seconds to increase the cardiovascular challenge and fat burning benefits. I chose jump rope as my cardio of choice. You can also substitute High Knees, Burpees, or Mountain Climbers if you don’t have a jump rope. If you are interested in learning more about the benefits of jump rope, check this out: Health Benefits of Jumping Rope.

For a chance to win this one shoulder sports bra & motivational necklace check out the giveaway on Instagram!

I am part of a giveaway on Instagram. I’m an Affitnity ambassador. That means you always get 15% off of your total purchase on any clothing at Affitnity when you use the code BenderFitness at checkout. It also means that I get to be a part of this fun giveaway! You can check out the post on Instagram HERE.

Have fun with today’s workout & work up a sweat! Let me know how many rounds you get in!

Melissa

Facebook, Instagram, Twitter.

PS: I have some great new workouts ready to be filmed this weekend! I will see you with brand new workouts soon.

Set your interval timer for 15 Rounds of: 45 seconds cardio of choice, 50 seconds max reps

Repeat 1-3X

-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

Full Body Home Workout

Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style. The breakdown for both reps & intervals is listed below the video.

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise. When you keep your core pulled in you active your transverse abs, which work to make your waist look tighter and smaller. This simple addition to all of your workouts will help improve your posture and overall core strength.

When activating your abs, you want to pull in your core tightly. You should still be able to breath into your lungs and diaphragm, but your entire core (even the lower abdominals) should be actively working to stay engaged.

There is a lot of research that shows, when you concentrate on what your body is doing during each exercise you increase the benefits of the exercise. So if you are working your glutes, concentrate on actively using the muscles during each phase of the exercise, and you will show faster changes.

I hope you have fun with today’s 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.

Click the link to get your own Gymboss Interval Timer!

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

For Intervals: 15 Rounds of 10/50 (15 Minutes per Round)

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

Full Body Toning Workout: Real Time

Hi Everyone!

Are you ready to work your entire body? Today’s workout will help shape and sculpt everything! In this workout I used a bench for the Decline Pushup and a barbell for the Warrior Deadlift. If you don’t have weights you can complete the deadlift with body weight only. For the decline pushup you can use a chair, step or other sturdy surface. If you don’t have access to anything you can do a regular Spiderman Pushup.

I haven’t had time to post yesterday’s workout breakdown, but I will be working on that tonight. In the mean time here is a great throw back workout. I completed this one for reps and one round took me 23 Minutes.

Below I have listed the options for reps or intervals so you can customize this workout to your needs. Sometimes I like to go through my workouts for reps instead of time because I often find it more challenging. You can keep up the cardio burn by moving as quickly as you can from one exercise to the next.

Have fun with this one! Let’s keep getting healthier and stronger together every day!
Melissa

Equipment: Dumbbells or Barbell-If you don’t have anything you can complete the movement with body weight or add some resistance with something from around the house (book bag, water jug, etc). Bench, chair, or step.

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

Or complete this workout for intervals: 15 Rounds of 10/50

1. Jumping Jacks
2. V-Up Burpee
3. Squat Jacks
4. Mountain Climber
5. Lunge Reach (right)
6. Lunge Reach )left)
7. Moon Goddess
8. 3 Part Abs
9. Leg Lift Abs with Hand Press
10. Warrior Deadlift (right) (I used 75 pounds)
11. Warrior Deadlift (left)
12. Weighted Squat
13. Decline Pushup with Knee
14. Jump Kick (right)
15. Jump Kick (left)

Repeat 1-3X

23 Minute Full Body Workout

Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style.

If weight loss is one of your goals, don’t forget to sign up for my first DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. You can sign up now, and the challenge starts in September. You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes.

You can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge.

I hope you have fun with today’s 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.

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation.

The Strong Women tank (pictured above) is aligned with fighting domestic violence.

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code “fitness” to save 20% off your order at their website: www.ChaseInfinite.com/women.

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement.

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

30 Day Challenge: Day 26: 23 Minute HIIT

Hi Everyone!

This is Workout #26 for the 30 Day Challenge! This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

Today is the last day to enter my Gymboss Interval Timer giveaway! You can enter HERE for a chance to win one of 5 Interval Timers: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!

Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter.

Equipment:
Gymboss Interval Timer and a chair, bench or stability ball to put your feet up on for decline pushups.

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

Hi Everyone!

It’s Day 18 of the 30 Day Workout Challenge! Today is also Jesse’s 30th Birthday! 🙂

This workout was great! I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through.

I hope everyone enjoys today’s challenge. Don’t forget to check in after you get in your workout for the day: Facebook, Instagram, Twitter.

We are off for more birthday celebrations!
Melissa

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

Got Sweat? Full Body Fat Burning Body Weight Workout

Hi Everyone!

This was my workout last night. The video and breakdown are below. I am getting this posted later than normal because my sister’s cat is missing. 🙁 I tried to help her find him, but so far we haven’t had any luck.

This workout was intense. It took me 23 minutes, and I was struggling at the end. I pushed through and completed the workout. 🙂 I felt fantastic afterward.

I hope you all enjoy this workout. It’s a major fat burner, with plenty of body sculpting moves. You should feel it everywhere!

Enjoy!
Melissa

Beginner: 10 reps, 2 Burpees between exercises
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees
*High Knees or Cardio of Choice can be substituted for Burpees

1. Walking Push Ups
-Burpees
2. Warrior Reach (right)
-Burpees
3. Warrior Reach (left)
-Burpees
4. Side Lunge Lift (alternating)
-Burpees
5. Frog Hop
-Burpees
6. Reverse Plank Step Out (right)
-Burpees
7. Reverse Plank Step Out (left)
-Burpees
8. Leg Lift Arm Pulse
-Burpees
9. Single Leg Boat Pulse (right)
-Burpees
10. Single Leg Boat Pulse (left)
-Burpees

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

Hi Everyone!

This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

Bender Fitness

Fitness Should Be Free

23 minute

Total Body Home Exercise Routine to Burn Fat and Build Strength

23 Minute Total Body Workout: No Equipment-Body Weight Workout

Fit & Healthy Workout Challenge: Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio (HIIT)

HIIT to Be FIIT: Jump Rope, Fat Burn & Body Sculpting Home Workout

HIIT to Be Fit! Jump Rope & Fat Burn Home Workout

Full Body Home Workout

Full Body Toning Workout: Real Time

23 Minute Full Body Workout

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

30 Day Challenge: Day 26: 23 Minute HIIT

30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

Got Sweat? Full Body Fat Burning Body Weight Workout

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT