Welcome to today’s workout. This workout requires no equipment. As always, you can find the workout video, photo tutorial and exercise list below.
Today’s workout is completed in a Progression style. That means that we are working at an effortful level, but we then intensify the pace/effort for a segment of the workout.
This is a fantastic technique to improve your strength, endurance, and muscle power. It’s great for training your body, and your brain, how to push to the next level and improve your VO2 Max.
Remember, if it doesn’t challenge you, it doesn’t change you. Don’t be afraid to sweat, breath heavy, and push yourself.
I love that post-workout feeling! #strong
Challenge yourself to get in Max Reps, with good form during each interval. Between exercises, we are doing cardio, so keep on moving.
Bonus Challenge:
Today’s bonus challenge: Keep hydrated. Make sure you are drinking enough water. I carry a re-usable water bottle with me to work, and fill it up often. I’ve noticed that when I don’t get enough water I feel sluggish.
Have fun with today’s workout! Let me know how you feel, and if you had a favorite move in this routine.
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.
Set Your Interval Timer for 20 Rounds of 30/50. 30-seconds Cardio, 50-seconds Max Reps.
Jumping Jacks
Lunge to Kick-Right
Lunge to Kick-Left
Curtsy Lunge
Plié Squat
Mountain Climbers
Jump Rope
Jump Squats
Lunge Jumps
Burpees
Side Plank Hip Tap-Right
Side Plank Hip Tap-Left
Angel Abs
Plank
Reverse Plank
Plié Jump
Tuck Jump
Down Dog Hop-Right
Down Dog Hop-Left
Pendulum Hop
Optional: Repeat the Workout.
Jumping JacksLunge Kick: Part 1Lunge Kick: Part 2Plié Curtsy LungeMountain Climbers: Part 1Mountain Climbers: Part 2Jump RopeSquat Jump: Part 1Squat Jump: Part 2Lunge JumpsBurpee: Part 1Burpee: Part 2Burpee: Part 3Burpee: Part 4Side Plank with Hip Lift: Part 1Side Plank with Hip Lift: Part 2Angel Abs: Part 1Angel Abs: Part 2Angel Abs: Part 3Plank
Reverse PlankPlié JumpTuck Jump: Part 1Tuck Jump: Part 2Down Dog Hop: Part 1Down Dog Hop: Part 2Down Dog Hop: Part 3Pendulum Hop: Part 1 Pendulum Hop: Part 2Pendulum Hop: Part 13Pendulum Hop: Part 4
Welcome to a brand new workout routine! This is a fantastically, challenging workout. This routine combines Tabata intervals with longer Resistance Training intervals, to maximize the results of this full body workout.
Today we are joined by a special guest, Janelle. Janelle is a fitness instructor, and she did an amazing job on camera, and demonstrating modifications throughout this workout routine. If you suffer from any wrist issues, follow her for wrist friendly, and lower impact modifications. Remember, lower impact, doesn’t mean less effective. As long as it challenges you, you are getting fantastic benefits from the workout.
I really loved teaming up with Janelle for this fitness routine. I hope you all enjoy it as much as we did! Her energy is fantastic, and I thought she brought a fun dynamic to the workout.
This workout is comprised of four minute intervals. There are four Tabata intervals, comprised of 8 Rounds of 20/10 second intervals. In between each Tabata we have a four minute round of resistance training of 4 Rounds of 10/50. Feel free to press pause on the video in between rounds, grab some water, and then continue the workout.
You will find the full length, real time video workout below, along with a photo tutorial of each exercise we do in this workout.
We did have some audio issues during filming. I did my best to re-record the audio of the impacted sections. I also ordered a new microphone and camera rig so we shouldn’t experience the sound issues in future videos.
Equipment: Dumbbells and or Free Weights.
I felt a little bit weak, and deconditioned throughout this workout routine, and a few hours after we finished filming I was hit with the norovirus (what some people call the stomach flu). I initially thought that I was just out of shape from taking some time off through the holidays, but I think my muscles knew I was sick before the rest of my body did. We are all on the road to recovery now, and ready to start a Happy and Healthy New Year!
I really hope you enjoy this workout! Let me know what you thought of the format, and please give a shout out to Janelle for doing an amazing job during her guest appearance in today’s workout video.
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.
Welcome to today’s workout! I hope you are ready for a great Total Body Exercise Program. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet/apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.
I worked up a great sweat during this routine. If you are looking for a more intense variation of this workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.
One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.
This Week: Focus on Consistency this week. Make a commitment to get in a certain number of workouts. For me, that means a minimum of 5 workouts this week. When you set your goal, think about what is realistic for you, and what will help you achieve your fitness goals. Setting realistic goals are an important part of planning for success.
Continue to support your workouts with healthy, nutritious meal choices. For me, that means eating lots of healthy vegetables. I also try to incorporate foods and spices that are anti-inflammatory. I notice that my entire body feels better when I incorporate Anti-Inflamatory foods. Check Out My Anti-Inflammatory Grocery List.
Have fun with today’s workout. Challenge yourself to get in as many reps as you can during each interval. Remember, if you hit your max, take a quick break, and then keep on going. Before you know it, you will build up the strength and endurance to make it through the entire interval without stopping. Keep track of each fitness milestone. It helps mentally to track your fitness milestones and see progress with your workouts.
I hope you enjoy this 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
I am so excited today! I was finally able to film a brand new workout! Raise your water glass and give me a virtual cheers, because this has been long overdue. My year got off to a rough start, and all that awesome New Year’s motivation was put on hold.
No worries though, like a Phoenix I will rise again, to bring you new workouts and tips for creating a happy and healthy lifestyle.
Whoops, looks like Nicole was Phoniex and I was Rouge. 😉 I’m sure Rouge has some great workouts anyway. #HalloweenThrowback #ComicNerd
My New Workout Program: I mentioned in a recent blog post that I am planning a new workout program. This is the first workout to a new series I am in the process of creating. I am calling this series the BF Body Workout Program. If you’re in, you can start using #BFBody on social media. I will be looking for your posts.
For a long time now, I have been wanting to create a new workout program that focuses on physical wellness, with an emphasis on treating your body (and yourself) like a best friend. Workouts to nourish you, advice and tips to creating a healthier self image, and foods to nourish you.
Fitness isn’t just physical, it incorporates so many aspects of your life. So often I see people using techniques to “get in shape” that are punishing their bodies, and damaging their metabolism and overall health. The goal of my new program is to help you establish a healthy relationship with your body.
The series is going to combine HIIT (High Intensity Interval Training), LIIT (Low Intensity Interval Training), Strength Training, and Yoga/Flexibility training. This format will help you train efficiently, help prevent injury, and provide a very balanced workout program. It will also make it easier for you to mix and match/modify the workouts as needed to fit your own needs.
Maverick wants to say hi! <3
As you all know filming has been more of a challenge for us these days. We did get some new equipment so that I can film workouts by myself while my husband takes care of our son. This is going to be a huge help in allowing us to release new workouts more consistently. I also would like to take a moment to thank our Patreon supporters, because without you we wouldn’t have been able to upgrade our equipment, and keep this website going. Changing Facebook, Instagram, and Youtube algorithms are making it much more difficult for people to find our workouts. Your support has been paramount in allowing us to continue sharing workouts with you.
I hope you like the new 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
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
The Workout:
*You don’t need any equipment for this workout.*
Intervals: 35 Cardio (Marching or Cardio of Choice) 45 Maximum Repetitions for each exercise.
1. Side Leg Lift-Right
2. Side Leg Lift-Left
3. Floor Tap Squats (alternating)
4. Low Impact Burpee
5. Crab Knee Tap
6. Curtsy Lunge Kick-Right
7. Curtsy Lunge Kick-Left
8. Runner’s Lunge Lift-Right
9. Runner’s Lunge Lift-Left
10. Plie Pulse
11. Warrior III Calf Raise (Alternating)
12. Angel Abs
13. Side V-Up-Right
14. Side V-Up-Left
15. Temple Tap Abs
16. Leg/Hip Lift
17. Dead Bug
18. Down Dog Side Plank (Alternating)
19. Reverse Plank Leg Lift
20. Cat Bow or Pushup
21. Shoulder Blade Squeeze
22. Tricep Pushup-Right
23. Tricep Pushup-Left
Optional: Repeat the workout to make it more intense.
It’s workout time! I am excited to bring you guys a brand new workout. For the month of October we are going to be doing a new workout challenge.
My goal is to combine three new workouts per week, with two throwback workouts. So we are aiming for 5-6 workout days each week for the entire month. Of course, you can adjust your schedule to fit your lifestyle, goals and needs.
I have faced a lot of new challenges to my fitness goals over the past year. Having my son changed my life in so many ways. Most of the changes were amazing, but it certainly made my workout routines more difficult. I am going to try and share more of my journey, including the difficulties and the high points.
My challenge to myself is to do each and every one of the workouts that I share on the schedule for this week.
Getting Stronger. Practicing single leg push-ups.
This is workout #1 for the week. Let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.
Leave me a comment: Let me know if the format helped you follow along more easily. I know that a lot of people use my workouts because they are quick, can be repeated, and are easy to fit into your day. The inclusion of the warm-up and cool down increase the video length. I’m interested to see if you find it useful, prefer having just the workout and doing your own warm-up and cool down, or would like to have options for both styles.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
I have a new Yoga Flow to share with you today. With Yoga it’s important to focus on your body and your breathing. I encourage you to focus on being present in the moment, and with the movement.
One of my favorite things about yoga is the mind/body connection. It is an amazing way to center yourself, and practice letting go of life’s stressors. Concentrate on each pose, how your body feels, and what you are doing. We are used to multi-tasking- I multi-task so often that the word multi doesn’t seem extensive enough. During exercise it’s a great time to bring yourself back into what you are doing. We have to practice being alert to the present moment.
Remember, don’t ever push to the point of pain. You should feel a stretch, and maybe even muscle burn, but not pain. Learn to respect your body’s current limitations. With practice you will find that you can expand your stretch, and incorporate new poses into your practice.
I end this flow in Savasana. It is an amazing pose for relaxation. When I teach my group yoga classes I always end with Savasana and a guided relaxation. Let me know in the comments if you would like me to include the guided relaxation at the end of my next yoga flow (or even in a video on it’s own).
If you need suggestions for modifications please let me know in the comments below. Do not be hard on yourself during your practice. Flexibility can vary from day to day. Certain poses may be difficult, and then suddenly you “get it.” Try to focus on being grateful for what your body is capable. Don’t worry about comparisons (even with yourself), and just honor what your body is capable of today.
I hope that you enjoy today’s yoga flow. I have more new workouts headed your way!
New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
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
Some of the poses you will find in this workout. There are several more in this flow:
It’s workout time! Today’s workout is focused on the lower body. This program will help shape and strengthen your legs, thighs, and glutes. The routine below will take 30-minutes total, and includes a 5-minute warm-up and 5-minute cool-down.
Yesterday we focused on strengthening our core and arms, so today we are working the lower body. I filmed this workout back in October, when my baby boy was only 3-months old. It’s hard to believe he is almost one already.
5K Race. My first 5K pushing Maverick in his stroller. Me and Maverick, Coach Shep & Jesse.
Quote for today: “You have to have confidence in your ability, and then be tough enough to follow through.” – Rosalynn Carter.
Motivation for today: We are all busy people. Wherever you are in your fitness journey (and your life journey) I am sure there are days when it’s hard to put in the work to achieve your goals. You can want your goal with all of your might. Wanting alone isn’t enough. You need to have follow through.
Life and fitness will not be easy every day. There will be days when you are motivated, and you can’t wait to exercise. There are also days when you are tired and dragging, and it’s the last thing you want to do. You need to have follow through on the good and bad days. Create a goal and plan for yourself, and make it happen. If you miss a day don’t let it through you off track. Get back in there and follow through with your plan. Taking a detour doesn’t mean you are lost forever (although it may feel like it at that moment).
Up and Coming: Yesterday Jesse and I did a new track workout. I will be sharing that with you. Our workout was courtesy of our running guru Shep. Shep has coached Jesse since high school. I highly recommend following Shep on Instagram Shep123Run. Any time Jesse and I have a running question Coach Shep is the person we turn to. He will be launching his own running blog soon.
I will be filming new workouts tomorrow. Have fun with today’s workout! Let me know what you think in the comments below.
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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
I hope you are ready to work up a sweat today! Today’s workout is a 30-Minute HIIT Total Body Workout & Fat Burn. You get to workout with both of the Benders, which is fun. We used dumbbells for some of the exercises. If you don’t have dumbbells don’t fret! You can choose to do the exercises with bodyweight, or grab something from around the house to add a little bit of resistance.
Adding resistance to your program will help improve your results. You will improve your metabolism and build lean muscle. Body Weight HIIT is fantastic for maintaining/building lean muscle and burning fat, but it’s also important to vary your program. Challenging yourself with multiple training methods is a great way to make that happen.
Unfortunately, I am still very sick. I posted on Instagram & Facebook, that I have been fighting the Flu. It’s been almost a week, and I can’t get rid of the symptoms. I was at the doctor this morning, and they think that because I am nursing and can’t take anything to treat the illness it is just lingering longer than normal.
I am able to use a neti-pot, and drink lots of tea or hot water with honey, so I am focusing on rinsing and staying hydrated. Hopefully I will be back to working out with you again soon. I normally get the flu shot every year (my job has always required me to do so, because I work with an at risk population of patients). This year I was sick the day before I was supposed to get the shot so my doctor recommended waiting. I didn’t follow up, but this is a good reminder of why I get the shot each year. Maverick had a flu shot, and so far he is displaying no symptoms, and I am praying that continues. I don’t want to see him go through this.
Staying hydrated.
I did film a workout last week (the day that I started getting sick). The only problem is that Maverick decided to Roar and practice Dragon noises during the workout. I’m not talking about once or twice, a lot! So I have to figure out how to edit the video around his Godzilla noises. I haven’t been physically up to doing it yet (the sinus pressure makes my eyes feel like they are going to pop out of my head when I look at the computer for too long. I will get it done soon.
I hope you enjoy today’s workout!
Melissa, Jesse & Maverick
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.
Are you ready to work on your strength and flexibility today? Today’s workout is a combination of Yoga, Pilates and Fitness based exercises. These movements will help you sculpt your body, while focusing on flexibility, range of motion, and injury prevention.
People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. As my Anatomy teacher always said in graduate school: more flexibility equals less stability, more stability means less flexibility. People who focus only on strength often do so at the expense of flexibility and lost range of motion. For optimal health it is best to have a combination of both strength and flexibility.
As with any workout, feel free to modify based on your own personal needs. Yoga based flows often recruit muscles you aren’t used to using, because the movement patterns are different than those you use in every day life.
Table Pose: Chest/Shoulder/Hip opening pose. Strengthens the core, glutes, and thighs. Promotes strength and flexibility in the joints, especially the wrists and shoulders. Sanskrit Name: Ardha Purvottanasana
One of the main things to focus on during any yoga flow is being present in your body. What does that mean? Aren’t I always present in my body? What I mean is, don’t use distractions to get you through the exercise. Focus on using both sides of your body during each exercise. Reach, stretch, and let the physical and mental aspects of yourself work together.
Often with exercise, we try to distract ourselves to make it through. We may be getting in a run, but thinking about our to do list, or doing jump squats, but thinking of anything we can to get our minds off of our burning muscles. Science has shown that focusing on the exercises, and the body parts engaged in the exercise actually makes the exercise more beneficial. I’m serious! Just by paying attention to what you are doing you can improve the benefits of your workout.
Dancer Pose at Nohoch Mul, Coba, Mexico
This will help you to focus in other areas of your life as well. When I find my mind wandering and I need to re-focus I concentrate on my breathing. Breathing in, and breathing out. It usually takes just a few breaths before I can hone in on what needs to be done.
Meditation is a really great way to learn how to be present in your body. If you are a multi-tasker (I am multi-tasking crazy) it can be especially hard to take time away and focus on just existing. It does wonders for your body, stress levels, and mental health. Even a relatively short period of time spent meditating can make a big difference.
Schools and prisons are incorporating meditation to decrease problem behaviors, and the results are amazing. It helps people to self-regulate their own behavior. Instead of reacting to a situation, people are able to choose how to respond.
I hope you enjoy today’s workout. It’s important to challenge your body in different ways. If you are used to doing HIIT, don’t be afraid to incorporate something different!
Have fun!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender
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.
It’s workout time again! Today’s workout will take 18-Minutes Per Round, or you can do the version with built in warm-up and cool down. I posted the video below with two different formats. You can go through the 30-minute video 1-2X, or repeat the 18-Minute video with your own warm-up and cool down. The choice is yours! Do whatever will fit into your schedule.
It has been a real struggle for me this week to get in my workouts. Maverick is crawling like a pro, had his two bottom teeth pop through, and has been on a mini-nap strike (he is taking them, but not for long!) He is also teaching me how thorough baby proofing must be. He has an uncanny ability to instantly identify anything non-baby proofed and head right for it.
I haven’t been getting in my full length workouts, so I am doing quick exercises throughout the day to stay active. The other day I did: Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2. I repeated that sequence twice.
Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2.
Sometimes I do squats while I brush my teeth. Sometimes it’s all about fitting in what you can, when you can. Some exercise is always better than no exercise. I have a plan for filming this weekend so that there will be new workouts for the upcoming week. I hope you enjoy this one in the mean time!
This routine includes a lot of my favorite exercises for shaping and sculpting your booty from all angles. Let me know how you do!
Have fun!
Melissa, Jesse & Maverick
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
Are you ready for a Cardio, Strength & Stretch Workout combo? This is a two part workout: a 10-Minute Jump Rope Workout and a 30-Minute Yoga flow. You can choose your own adventure and decide if you want to combine the workouts, or pick just one to do today.
Don’t let the photo below scare you, going upside down in yoga is always optional. I demonstrate preparatory poses that you can do instead of the inversion. I taught a 60-minute group yoga class last night. It was a good combination of stretching and strength, which you will also find in the 30-minute workout video I posted below.
I also did a jump rope workout yesterday for some additional cardio. I did the jump rope workout in the AM, and the Yoga workout at night. If you put them together I recommend doing the jump rope workout first, so you can finish with the Stretch and Strength combo.
#FitLife…When jumping rope lulls your baby to sleep.
We are having family photos done this evening. I am going to try and film a new workout during Maverick’s afternoon nap. I have been toying with the idea of making weekly workout schedules, and having a Weekly Workout page here on my website. Let me know if you would find that useful in the comments below, or on my Facebook page.
Also, several people commented that they were no longer receiving e-mail updates when I make new blog posts. I believe that I fixed the error. Let me know if it is working for you, or you may have to resubscribe for updates. I appreciated the comments letting me know about the issue!
Thanks you always! Have fun with the workout! I will post an update on Instagram when I get my workout for the day done.
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
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
I hope you are ready for an AWESOME Total Body Workout! Today’s workout is a little bit longer, and it will give you a great full body burn. Be sure to warm up before the workout to maximize the intensity and results.
Can you believe that we are celebrating 5-Years of BenderFitness workouts?!? Over the past 5-years we have built such a strong fitness community. We have shared over 700 different workout videos here on our blog, and on our Youtube Channel. We have worked out with you through Graduate School, Fitness Competitions, Races, Working Full Time, my Pregnancy & the Birth of our Son, and most recently with my Postpartum Workout Journey.
Each and every one of you that joins us for a workout is part of Team Bender.
In a Facebook Live video I asked what we should do to celebrate 5-years of Fitness, and someone suggested that having Jesse and I on video together would be a great way to celebrate! We agreed!
It was definitely a team effort. My mom came over to watch Maverick, and our friend came over to man the camera. We made it to the last two minutes of the workout before Maverick decided that he was hungry so we had to stop filming briefly so I could feed him, and jump back into the end of the workout. It was so much fun though! I really enjoy working out with Jesse and all of you at the same time!
Maverick is a Happy Baby during Tummy Time!
I also want to feature some success stories from you guys as a way to celebrate 5-years of BenderFitness. If you want to share you photos/stories please e-mail me at FitnessBender@gmail.com with the topic BenderFitness Success Story. The truth is, without all of you, and the hard work you put in every day we wouldn’t be where we are today with this website. You keep us motivated to put in all of the hard work behind the scenes and in front of the camera.
Thank you to each and every one of you for working out with us! We are sending virtual hugs from our family to yours.
I hope you enjoy today’s workout!
Melissa, Jesse & Maverick
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.
Are you ready for a great Lower Body Workout? Grab a couple of dumbbells (if you don’t have any you can do the exercises with body weight), and get ready to work your booty and legs. This video has the warm-up and cool down included, but I will also post them separately.
I am feeling really good after our workouts so far this week, and I hope you are too. In addition to doing one round of today’s workout I also went for a 3-Mile (30 Minute) run with the baby.
I had to take a break from my Sun Salutations because I am having some Carpal Tunnel symptoms in my right hand. Most likely it’s from holding Maverick, pushing the stroller, and generalized increased use of my wrist. If it keeps up I will modify all of the positions done in plank by using dumbbells or pushup bars to keep my wrists in neutral. I still posted the video below for anyone who is doing the daily yoga challenge.
Sun Salutations are also a great option for both Warm-Up and Cool Down.
For anyone who is supporting BenderFitness on Patreon: we ran into some technical difficulties. Patreon did a mass delete of fraudulent accounts. Somehow mine got lumped in there incorrectly and they deleted my page. They are working to re-activate it, but we don’t know yet if I have to start the page from scratch. I was very disheartened last night when I saw that my page had disappeared. We have never had so many technical difficulties at one time. Our camera died, Jesse’s iPhone died (we replaced it, but when everything synced we had a gap of missing photos and videos from last October to August. Maverick was born July 4th so we lost the video from when he was born, and all of his photos), my Macbook Pro decided to only work while plugged in, and now the Patreon page where people are supporting us to help us get new equipment & make BenderFitness sustainable was deleted.
For a little while there I felt like it was a sign that maybe I was not supposed to keep blogging, and I should go back to work as an Occupational Therapist. Luckily I am an optimist and a very determined person so I didn’t let it keep me down long. Once I figure out if they are able to recover my page I will go from there. It’s possible to re-build & sometimes in the rebuilding process we create something even better than the original. Update: My Patreon Page is up and running again, but all previous pledges have been deleted. If you still want to help/re-pledge please go to: https://www.patreon.com/BenderFitness.
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and Jesse on Instagram: @BenderCrosby1. I am on Facebook: @MelissaBenderFitness
It has been a busy day in the Bender household! We got a lot done today, including this 35 Minute Full Body Workout Routine. I included the warm-up and cool down in the video. I will also be uploading the different segments separately. I still need to edit those videos before I can post them. The baby was incredibly patient today during filming. He does make a guest appearance during the Cool Down portion of the video.
I hope you like the longer workout today. You can still repeat it if you are up for it. I went through it 1X today.
I also did my 10-Sun Salutations this morning while Maverick had playtime on his mat. I posted the Sun Salutation video below for anyone who is following along.
I also took Maverick out for two walks today. I had some errands to run close by and it was gorgeous (80 degrees F today!) so we walked to get those done. When Jesse came home from work he wanted to go for a family walk so we did that together.
All in all, it was a wonderful and productive day. I hope you enjoy the workout!
Melissa
PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness
PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1
I hope that you are ready for a fun, but challenging workout combination! The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.
The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!
When selecting a weight you want to pick and amount of weight that is challenging for you. If you can easily do 20-reps with your weight of choice, it’s time to increase the amount of resistance you are using. The last few reps of your exercise should be challenging, but you should still be able to maintain form. Lower Reps with higher amounts of weight are best for building strength, as you get to higher reps you are working on both strength and endurance.
I hope you all enjoy today’s workout combo! Time to work up a sweat!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Equipment: 2 Dumbbells, a Chair or bench.
Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
Reps: 10-20
Intervals: 10/50 seconds
Weights:
1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter
1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups
*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.
It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.
Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.
This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.
I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.
Have fun today & work up a good sweat!
Melissa
Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
It’s workout time! I have a brand new workout for you today! We did this workout in our Boot Camp class last Tuesday. I am showing you the routine with the modifications that I did. For those of you that are already familiar with my workouts I also give some options for some Core Exercise variations that are currently off limits for me, but will increase the intensity of the abdominal workout sections.
Don’t be afraid to push hard. I am maintaining a moderate pace during the workout, to ensure that I don’t over-do it, but if you aren’t pregnant (or have any other underlying health conditions), don’t be afraid to push yourself! Go at a pace that challenges you!
I am almost 29-Weeks pregnant, so my baby belly is getting very round! My high knees aren’t as high & I have to modify some exercises. You will see in the video some of my core variations. These variations are very effective exercises even if you aren’t pregnant. If you are pregnant all of the wall sit and pelvic tilt variations I show are great exercises to keep your core strong, and help prevent abdominal separation.
In this routine I do a couple of pushup and plank exercises. If you are pregnant, only do these exercises if you can keep your abdomen engaged (while maintaining your breathing-not sucking in and holding your breath). You can modifythese and perform them at an angle (for example, standing against a wall), which I did for several of the exercises. This will decrease abdominal pressure. If your abs start to feel fatigued, choose the angled variation. Increased intra-abdominal pressure can cause abdominal separation (diastasis recti). If you perform any exercises that causes the middle of your abs to point out like a mohawk that means that the transverse abdominals aren’t holding your abs together, and there is increased pressure on the middle of your abs. If that occurs you can skip the exercise and perform a pelvic tilt against the wall. This will help strengthen the transverse abs, which run horizontally across your abdomen, and keep everything pulled in through the middle.
If you are having any issues with your pelvic floor, do the squeeze variations instead of jumping. When you squeeze, focus on full range of motion, and engaging/lifting the pelvic floor at the top of the movement.
Remember, there is always a way to modify a workout to make it suit your needs.
PPS Baby Bender always gets super active when I sit down to write a blog post. I think that means he is saying hello to everyone! <3
Set Your Interval Timer for 25 Rounds of 40/50.
*Cardio of Choice: 40-Seconds Before Each Exercise
*For a Low Impact Variation: Any Jump can be modified to a Squeeze at the top of the movement. And Plank or Pushup can be performed at an angle or against the wall.
Sumo Squat
Squat Kick
Alternating Warrior
Reverse Plank Leg Lift
Hip Thrust-Right
Hip Thrust-Left
Pelvic Tilt Wall Sit (or Heel Tap Abs)
Heel Slide Abs
Pelvic Tilt Crunch (or V-Up)
Table Kick-Right
Table Kick-Left
X-Jump
Sumo Pushup
Walk the Plank
Chatarunga Pushup
Side V-Up-Right
Side V-Up-Left
Wall Sit Leg Lift
Static Lunge Hop-Right
Static Lunge Hop-Left
Burpee
Side Plank-Right
Side Plank-Left
Gentle Squat Twist (or Angel Abs)
Jump Squat
Cool Down
You can repeat this workout 1-2X. I did 1X, plus warm-up and cool-down.
Sumo Squat: Part 1
Sumo Squat: Part 2
Sumo Squat: Part 3
Squat Kick: Part 1
Squat Kick: Part 2
Squat Kick: Part 3
Alternating Warrior: Part 1
Alternating Warrior: Part 2
Alternating Warrior: Part 3
Reverse Plank Leg Lift: Part 1
Reverse Plank Leg Lift: Part 2
Hip Thrust: Part 1
Hip Thrust: Part 2
Wall Sit Pelvic Tilt: Part 1
Wall Sit Pelvic Tilt: Part 2
Heel Slide Abs: Part 1
Heel Slide Abs: Part 2
Pelvic Tilt Crunch: Part 1
Pelvic Tilt Crunch: Part 2
Table Kick: Part 1
Table Kick: Part 2
X-Jump: Part 1
X-Jump: Part 2 Modified
X-Jump: Part 2
Sumo Pushup: Part 1
Sumo Pushup: Part 2
Walk the Plank: Part 1
Walk the Plank: Part 2
Walk the Plank: Part 3
Chatarunga Pushup: Modified: Part 1 *Regular Variation performed from Plank on the Ground
Chatarunga Pushup: Modified: Part 2 *Regular Variation performed from Plank on the Ground
Side V-Up: Part 1
Side V-Up: Part 2
Wall Sit Leg Lift
Static Lunge Hop: Part 1
Static Lunge Hop: Part 2
Burpee (Modified): Part 1
Burpee (Modified): Part 2
Burpee (Modified): Part 3
Side Plank
Squat & Twist: Part 1
Squat & Twist: Part 2
Squat Jump: Part 1
Squat Jump: Part 2
Advanced Core Modifications:
V-Up: From the floor, with arms stretching overhead, lift your body to form a V and reach toward your toes.
Angel Abs: Drop knees to right of hands, stretch out, and bring them up to the left of your hands. Try to keep your hands as still as possible during the movement.
Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.
I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.
Some of my modifications:
Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.
I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.
Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.
1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)
Repeat 1-3X
Optional: Pair with 30 minutes of Cardio.
Set Your Interval Timer for 15 Rounds of 30/50.
*30 Seconds of Cardio In Between Each Round
Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees
I hope you are ready to start the weekend off with a great workout. Today’s workout is a throwback workout that I filmed about a year and a half ago, after I was rear-ended in a car accident. I am 100% fine now, so don’t worry when I mention it in the video!
I have received a lot of messages and comments yesterday and today because there wasn’t a new workout posted. Sadly, Jesse’s grandmother passed away. We have been mourning her, and have her funeral this morning. She was a wonderful woman, and we have been blessed to have her in our lives. I am not ignoring you (or the website). If you are ever looking for a new workout, and I don’t have one posted, there are over 700 different workouts on this site. It’s easy to browse them on my Fitness page on Pinterest: BenderFitness on Pinterest.
I hope you all enjoy today’s workout. I will get more posted this weekend when we get home. I also have a new recipe to share with you.
Have a wonderful start for your weekend & work up a good sweat!
Melissa
PS You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
1. Squat 2. Wall Sit Leg Lift (right) 3. Wall Sit Leg Lift (left) 4. Around the World Lunge (right) 5. Around the World Lunge (left) 6. Step-Up (right) 7. Step-Up (left) 8. Split Squat (right) 9. Split Squat (left) 10. Sit to Stand (right) 11. Sit to Stand (left) 12. Side Step Up Lift (right) 13. Side Step Up Lift (left) 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
It’s workout time! Today’s workout is an oldie, but a goodie. I had originally filmed this workout as a tutorial, but I got a lot of requests to complete a full length video version of the workout. This is a full body workout, that mixes timed exercises with repetitions. I also encourage you to time the entire workout to see how long it takes you to get through each round. Timing yourself is a grew motivator to really push, keep rest breaks at a minimum, and see improvement when you repeat this workout in the future.
If you come across one of my older workouts that is in tutorial form, that you would love to see as a full length workout let me know! Today is a Boot Camp Day for Jesse and I. We teach our group Boot Camp HIIT class. We will be doing 40-Minutes of HIIT, plus a 10-minute warm up and 10-minute cool down.
One of my students asked me last week if I was going to workout through my entire pregnancy. The answer is Yes. As long as I don’t have any complications or reasons to stop I will be working out throughout my entire pregnancy. I am now over 5 months pregnant, and my belly seems to be growing by the day so I will continue to progress with modifications.
I will actually be 21-Weeks tomorrow, but here is my 20-week, 4 day Baby Bump photo.
Have fun with today’s workout!
Melissa
Ultimate Body Weight Workout Beginner: 10 reps, 30 seconds timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds *Unless otherwise noted 1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 3. High Knees (timed) 4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 6. Lunge Jump (timed) 7. Mountain Climber (timed) 8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps) 9. Jump Squats (timed) 10. Runners Lunge to Balance/Warrior 3 (right) 11. Runners Lunge to Balance/Warrior 3 (left) 12. Pendulum Squat 13. Oblique Drop (right) 14. Oblique Drop (left) 15. Plie Jumps (timed) 16. Side Plank with Leg Lift (right) 17. Side Plank with Leg Lift (left) 18. 3 Part Abs 19. High Knees 20. Diagonal Lunge Reach 21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
