30-Minute Home Dumbbell Workout for Arms, Back & Legs

Hi Everyone!

This is a much more traditional workout than you are probably used to from me. It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or water jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.

I hope you enjoy today’s workout!
Melissa

PS I have several new workouts written & ready to film. Between Jesse and I working full time, and Jesse’s Half Marathon training schedule getting in the time to film has been tricky. We will be filming some brand new workouts!

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

Repeat 1-2X
Optional: Pair with 15-30 Minutes Cardio of Choice

Ultimate Body Weight Workout: Full Length

Hi Everyone!

I have been terribly ill with a stomach virus the last two days. This is actually the first time I have been well enough to even sit at the computer! This is an older workout. The reps and exercises are listed below. I will be back with new workouts as soon as I can, but I need to make sure my body is ready first.

If you haven’t tried the 21 Minute Full Body Workout: Total Body Sculpting be sure to try that one too. It’s challenging!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

PS Fit Fashions are from: www.affitnity.com and you can get 15% off your total purchase with the code: BenderFitness at checkout. The shoes are Reebok Crossfit Nanos.

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)

Repeat 1-2X

This is the original tutorial:

Yoga, Pilates, Bender Fitness Workout Fusion

Hi Everyone!

Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. It’s been a tough week of workouts so far. If you are following the schedule below you can choose to take a full rest day, or an easy day (walking or gentle jogging).

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature.

This week’s Workout Schedule:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest, Yoga or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Fat Burn Workout (40 Minute Full Body Workout.)

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

30 Minute Home Dumbbell Workout

Hi Everyone!

Are you ready for the next workout in the Lean Muscle Building Challenge?

I will be filming a brand new workout this evening, so be sure to check back tonight or tomorrow morning.

This is a much more traditional workout than you are probably used to from me. 🙂 It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.

I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the 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!

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

HIIT the New Year Hard: Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion Workout

Hi Everyone!

Today is Day 14 of my HIIT the New Year Hard Workout Challenge. Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below.

I filmed this workout this summer. I am taking the night off because I am exhausted and I can tell my body needs a rest. I will be back with a new workout tomorrow night. I teach Boot Camp and Yoga classes on Tuesday/Thursday nights at a University. It is my first week back for the semester (plus my regular full-time job as an Occupational Therapist) so I need a bit of extra rest to allow my body to re-adjust to the schedule.

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I haven’t been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. It is winter here now, so it will be a while before I do any outside yoga again.

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

HIIT the New Year Hard: Workout 6: 30 Minute Yoga Flow & Stretch

Hi Everyone,

Today is Day 6 of my HIIT the New Year Hard Workout Challenge. If you’ve been following the workouts so far you should be ready to stretch out and let your muscles recover a bit! Your body actually grows stronger on rest days. Stretching and flexibility are key components to keeping your body strong and healthy.

I love the glow I feel after a yoga workout. It’s a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don’t practice yoga.

When performing a yoga flow it’s important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing.

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here.

Enjoy,
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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

Yoga, Pilates, Bender Fitness: Workout Fusion

Hi Everyone!

Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below.

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature.

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Belly Fat Burn Workout and 30 Minute Yoga Flow

Hi Everyone!

Happy Valentine’s Day! I didn’t get my workout in (yet!) today. I just got home from work and Jesse and I have dinner reservations and a fun evening planned. If I have time to film tonight I will get it posted early tomorrow. If I don’t I will be completing one of my favorite fat burning workouts: The Belly Fat Burn Workout.

The video is posted below. I also included a 30 minute yoga flow video if you scroll to the bottom of this post. Thursday nights I teach an hour long yoga class. This isn’t the same flow that I taught this week, but it’s a good one. Don’t let the main image scare you. If you’re not ready to get upside down you don’t have to. 🙂 I demonstrate some movements you can use to build the strength necessary for Crow/Crane pose. The main difference between Crow and Crane (for any yogis out there that are wondering) is the arm position. In crow pose your elbows are bent allowing for some of the weight of your lower body to rest on the back of your arms. In crane pose the arms are straightened and support less weight, requiring you to lift through your core to raise the hips toward the ceiling.

Crane Pose

Crow Pose

I hope you all have a great evening and enjoy the workout(s). There will definitely be a new workout posted tomorrow. 🙂

Melissa

Beginner: 10 reps, 30 second cardio intervals
Intermediate: 15 reps, 45 seconds cardio
Advanced: 20 reps, 60 seconds cardio

*Timed Cardio Burst between each exercise

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank

30 Minute Yoga Flow:

Bikini Prep/Body Sculpt: Workout 15: Burn Fat, Lose Inches, Build Lean M…

Hi Everyone!

This was my workout last night, and it was a tough one for me! The setup of this workout is different than my normal workouts. Each section of the workout is designed to challenge your body in a different way.

The first section is 5 exercises that use dumbbells and is completed for reps. You should aim for 10-20 reps per exercise. If that amount feels easy it may be time to increase the amount of weight you are using! If you don’t have dumbbells you can use body weight, or get creative and fill milk jugs to use as weights.

For this section of the workout I alternated between using two twenty pound dumbbells and two twelve pound dumbbells. The weighted portion of the workout is first to ensure that your body is fresh and able to complete the exercises with appropriate form.

The second section of this workout is 5 minutes of HIIT cardio training. The goal is to get your heart rate up, work up a sweat and challenge yourself cardiovascularly. Try to get in the maximum number of reps you can during this 5 minute section. HIIT training has been consistently proven to maximize fat burning, while maintaining lean muscle mass. Also, the burn continues after the workout.

The third section is body weight, and completed for reps. With all of the repetition exercises you still want to move between exercises as quickly as possible to keep your heart rate up. Focus on form to optimize your results.

I hope you all have fun with this workout! I enjoyed it, and found it to be challenging, and I hope you do too. 🙂

Melissa

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

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

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.

30 Minute Yoga Flow

Hi Everyone,

Last night I wanted to get back to basics, and do a yoga flow. My body loved it! I worked up a great sweat, and challenged the muscles throughout my body.

I incorporated movements with a lot of positive health benefits. The twisting movements enhance intestinal/digestive healthy and spinal suppleness/flexibility. Increased flexibility of the spine, and alignment means that your brain is able to transmit signals to your body more accurately.

I also incorporated Plow pose which is linked to thyroid health and reduction of cellulite. It also improves drainage of the lymphatic system.

Those are just a few of the benefits of this particular yoga flow. 🙂

I hope you enjoy it as much as I did! Gambit makes a guest appearance in the end of the video.

Melissa

30 Minute Yoga Flow

Hi Everyone,

Last night I needed to get in a nice soothing stretch/workout, so I did this yoga flow. It felt great to stretch out and do some yoga. 🙂

I love the glow I feel after a yoga workout. It’s a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don’t practice yoga.

When performing a yoga flow it’s important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing.

Enjoy,
Melissa

30 Minute Dumbbell Workout

Hi Everyone!

This is a much more traditional workout than you are probably used to from me. 🙂 It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.

I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the workout!
Melissa

Ultimate Body Weight Workout: Full Length

Hi Everyone!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

PS Fit Fashion today is from www.Affitnity.com. If you like it, remember to use the code BenderFitness at checkout to receive 15% off.