Hi Everyone!

Welcome to today’s workout! Today I have a great dumbbell workout for you. We are starting with a Lower Body Workout, and finishing with an arm workout.

For equipment you will need dumbbells (you can use something around the house to add resistance of complete the exercises with body weight if you prefer) and a chair for the exercises in Part 2.

Get in as many reps as possible during each interval without sacrificing form. If you max out don’t worry, that is your muscle building zone. Keep doing the difficult things in life and in exercise. That is what makes you stronger.

I have another brand new workout on the agenda to finish the week. Then it’s on to Week 2 of our Reset Challenge.

Next week you can expect new recipes, new workouts and more recommended meditations. You will see three brand new workouts and two mash-ups. Rose will be sharing another vegan recipe for #MeatlessMonday and I will be sharing two more recipes.

Today’s meditation recommendation: From Reacting to Responding: https://insig.ht/eSeoY1bepab I practiced this meditation with my yoga class today and I really enjoyed it. I think learning how to choose your response, instead of always reacting is a powerful tool.

Have fun, and let me know what you think!

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Part 1:

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

Part 2:

Equipment: 2 Dumbbells, a Chair or bench.

1. Bicep Curl-Right
2. Bicep Curl-Left
3. Chair Lift Leg Extension
4. Shoulder Press
5. Tricep Drop
6. Row-Right
7. Row-Left
8. Leg Extension Abduction-Right
9. Leg Extension Abduction-Left
10. Sit to Stand

Hi Everyone!

Welcome to today’s workout! You will find the workout video, and photo tutorial breakdown posted below.

On today’s agenda we have a Total Body Tabata Workout. You will get in total body strengthening, while getting in a great cardio burn at the same time.

This routine is broken up into five 4-minute sections. Push yourself to get in as many reps as possible during each section. Always use good form.

In between sections you can grab a quick drink of water. Pause the video if you need too, but try to keep your rest breaks short. Tabata workouts are fantastic for building both muscle strength, and muscular endurance.

I included a quick stretch after this workout routine. Let me know if you liked having that included, or if you prefer to do your own stretching and cool-down.

Bonus Challenge This Week:

For this week’s bonus challenge: stretch every day. Stretching helps you maintain full range of motion, helps your muscles recover from challenging workouts, and can help prevent injury.

I try to incorporate some yoga stretches into my routine every day. My entire body feels better and more limber, when I incorporate stretching into my routine.

If you aren’t sure where to start, try my Stretching for Runner’s Routine: https://www.benderfitness.com/2013/09/stretching-for-runners-it-band-shin-splints-hip-flexors-back.html

Even if you don’t run, it’s a great stretching program.

Have fun, and let me know what you think of this workout! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Total Body Tabata Workout

Part 1:

1. High Knees 

2. Burpees

3. Lunge Jumps

4. Frogger 

Part 2:

1. Spiderman

2. Temple Tap Abs

3. Side Plank Reach- Right

4. Side Plank Reach- Left

Part 3: 

1. Jump Squat

2. Mountain Climbers

3. Floor Touch Squat

4. Donkey Kicks

Part 4: 

1. Push-ups 

2. Lunge to Hop- Right

3. Lunge to Hop- Left

4. Reverse Plank Leg Lift

Part 5: 

1. X-Jump

2. Ninja Jump

3. Low Jack

4. Surfer

*Always consult with a doctor before starting a new exercise program.

Hi Everyone!

Welcome to today’s workout combination. I have two workout videos, and the workout breakdowns, posted below.

The Workouts: The first workout is focused on the Lower Body. You can use dumbbells or a barbell for some added resistance. Don’t have equipment? Either grab something from around the house to add some weight, or do the exercises with body weight.

Don’t be afraid to modify the workout to suit the equipment you have at home. You don’t need to own a ton of expensive equipment to get in a great workout. In fact, 90% of my workouts are equipment free.

The second workout takes 15-minutes per round. It is a total body workout, with a focus on core and fat burning. Doing both routines together is going to give you a really efficient, full body workout. You will build lean muscle, boost your metabolism, and burn fat.

Filming New Workouts: Jesse and I have arranged babysitters twice this week so we can film new workouts. Between filming, writing, taking care of my son, working PRN in Occupational Therapy, and life in general I have really been struggling to get stuff done. We are working as a team to create a consistent schedule for my blogging, filming and writing.

We will be filming new workouts on Wednesday and Friday this week. You can expect to start seeing new workouts back in the rotation for next week.

Running/Race Update: Jesse and I ran in a 5K on Saturday. Jesse did his first race pushing Maverick in the stroller and still took first place in his age group. Maverick absolutely loved it. He was cheering and clapping for people during the race.

I didn’t have my best race. I started talking with another runner on the second mile and slowed way down. I have to admit that I enjoyed running this race more than usual, because I wasn’t pushing as hard. I love the challenge of a 5K, but I normally don’t like the distance because it hurts the entire time. That said, I want to get back into that “push” mindset and re-build my speed. This 5K was about 3 minutes slower than my average 5K pace.

Up and Coming: I have a lot of topics that I want to write about. I know people want to see more food posts. I also want to write more about body image, health, and wellness. I am teaching a yoga course at Penn State Beaver in the fall, and as I prepare my syllabus and lesson plans I am reminded how much more there is to a healthy lifestyle than “just” exercise.

I have a list of topics that people expressed interest in, but if you have something you would like to see me write about please let me know in the comments below.

Have fun with today’s workouts!
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

Intervals: 10 Rounds of 10/50

Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

1. Squat to Lunge
2. Pendulum Squat-Right
3. Pendulum Squat-Left
4. Warrior Deadlift-Right
5. Warrior Deadlift-Left
6. Squat & Press
7. Plie Squat with Tricep
8. Lunge & Curl-Alternating
9. Warrior Split Squat-Right
10. Warrior Split Squat-Left

Repeat 1-3X

Interval Timer: 15 Rounds of 10/50

1. Supergirl
2. Lunge Jump
3. Down Dog Leg Lift-Right
4. Down Dog Leg Lift-Left
5. Jump Squat
6. Ab Pull/Decline Pushup or Frogger Pushup
7. Jumping Jacks
8. Reach Through Abs-Right
9. Reach Through Abs-Left
10. High Knees
11. Pendulum Squat
12. Plank Series
13. Wood Chopper-Right
14. Wood Chopper-Left
15. Burpee

Repeat 1-3X

 

Hi Everyone!

It’s workout time! Today’s workout includes a warm-up and cool-down built into the workout. The entire workout will take 26-Minutes.

As always, push yourself for max reps during the workout portion of the exercises. Focus on maintaining good form. Form and intensity will make a difference in your results. Good form ensures that you are utilizing the appropriate muscles. Intensity helps you build lean muscle, while burning fat.

If you need to modify an exercise that’s totally fine! Where there is a will there’s a way. Listen to your body. As long as you find the workout challenging you are getting benefits from the exercises.

I mentioned in my last post that my son has been sick. Last month was really rough on our family’s health. Maverick and I were sick twice, and Jesse was sick once. Overall our household was sick for an entire month. Maverick still has a stuffy nose (and so do I), but he is on the mend. Last night I finally got some rest. I have felt like a zombie for the last week, because I become virtually nonfunctioning without appropriate amounts of sleep. I was drinking copious amounts of coffee, and still feeling tired all day long.

I teach my jogging class today, so I will be getting in about a 4-mile running workout with my students. Do you like when I post break downs of our running workouts? We have been doing a different workout/type of run each week in my class. This was the last running workout breakdown I posted: VO2 Max Running Workout: Fat Burning & Speed Building Workout.

My Half Marathon is in one month, and I feel very unprepared. I know that I can last through the whole distance, but I think it’s going to be challenging this time around. I really need to stay on track (and healthy!!!) this month so I can maintain my running schedule.

Also, don’t forget your Burpees today! Today is Day 12 of the #30BurpeeChallenge.

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

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50.

Warm Up:

1. Ropeless Jumping
2. Jumping Jacks
3. Jog
4. Alternating Lunge with Knee Drive
5. Side Squat with Shoulder Stretch

Core Section:

1. X-Squeeze
2. Side Plank Hip Drop-Right
3. Side Plank Hip Drop-Left
4. Super Swim
5. Table Pose
6. Heel Tap Leg Lift
7. Elbow Tap Side Plank-Right
8. Elbow Tap Side Plank-Left
9. Supergirl Pushup
10. Temple Tap Abs

Plyo Cardio Fat Burn:

1. Jump Squat
2. Lunge Jump
3. Burpee
4. Mountain Climbers
5. Surfer
6. Frog Hopper

Cool Down:

1. Jumping Jacks
2. Forward Kicks March
3. Butt Kick March
4. Quad Stretch-Right
5. Quad Stretch-Left

Hi Everyone!

Welcome to Day 27 of my 4-Week workout challenge! I can’t believe we are at the end of the challenge! I have two workout options for you today, or you can complete 1 Round of each workout for a total workout time of 45-Minutes.

Both workouts will get you sweaty, get your heart rate up and challenge you! They are great for sculpting and fat burning. The first workout uses a jump rope (with body weight options), and the second workout uses no equipment.

The first workout combines Jump Rope with strengthening moves. If you don’t have a jump rope you can complete high knees, rope less jumping, squat jumps, burpees or another cardio of choice. When you jump rope, you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can.

We have one more workout left in this challenge, so be sure to check back tomorrow! Let me know how you are feeling, and if you liked the results you got from this workout & this challenge in the comments below or on Instagram/Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Have fun with today’s workouts!
Melissa

Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. 

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50. 

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump