Bender Boot Camp

Hi Everyone!

Welcome to a fantastic, full body workout. You don’t need any equipment for today’s workout. This is a completely body weight home workout. You will find the full workout video and breakdown below.

I originally filmed this workout more than ten years ago! I modified it from a group class that I taught. I was also prepping for my first NPC competition when I filmed this routine. There are a few differences in our videos today. Jesse is providing me some encouragement and prompting me with my workout list during this video. You will hear him from behind the camera. We are also combining timed exercises with repetition based exercises.

These days you guys don’t hear much from Jesse, unless he gets in front of the camera and films a workout routine.

If you want to check out my entire 12-Week NPC Prep Workout series you will find it here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program This workout is from Month 3, close to competition day.

The format of this video is a little bit different than the way I taught it in my group class. In the group class we did all of the exercises for time. It’s easier to allow everyone to work at their own pace that way. Below the workout video you will see a breakdown for time or reps. You can follow along with the video and do the full workout with me, or watch the video to learn the exercises and do the whole thing for time.

I have to admit that seeing this video and how strong and defined I am here is motivating. I’ve been playing with the idea of competing in another NPC Naturals competition. I’m more than a decade removed from this competition, have two children and a very busy lifestyle. So it would be interesting to challenge myself in this way again.

I might have to do some research into competitions and figure out a plan. I hope you enjoy today’s workout. If you are interested in getting even more workouts, consider checking out my new Membership! There are two brand new 30-Day workout programs on there already, and I am constantly adding new exclusive workouts at www.MelissaBenderFitness.com. I would love to see you there!

Have fun today! I hope you enjoy this throwback workout! It’s a great one!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians
Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

30-Minute Full Body Home Workout

Hello Everyone,

Welcome to today’s workout. This 30-Minute Full Body Workout can be done for time or reps. You will find the breakdown and full length workout video below. For equipment: grab a chair or something sturdy you can sit on, and a dumbbell or household item to add some resistance to this workout.

I really like this workout, because it’s a great full body routine. It maximizes the results of your workout in only 30-Minutes.

Exercise Demonstration: How to do Dips at Home with a Chair — Windshield Wiper Dip: Part 3

New Workout Challenge

This month, I am running a Member’s Only Fit at Home workout challenge. We just finished up the Confidence Challenge and are moving into a new month full of new workouts. If you want to join this month’s challenge you can go here to preview the workout list and sign up for the program: https://www.melissabenderfitness.com/categories/fit-at-home

Using Goals to Stay Focused on Your Health

In the fitness and wellness community we often say the words “It’s a lifestyle” or “create a healthy lifestyle.” It’s repeated so often, because it’s true. If your goal is to lose five pounds, and you achieve your goal what happens when that goal is over? Do you revert to old habits? Has losing that five pounds had a significant impact on your overall health? Where do you go from there?

Sometimes goals with an end point mean the end of someone’s fitness journey. That’s why the oft repeated phrase It’s a lifestyle becomes important. However, using goals to stay motivated, interested, or just move you forward on your journey of healthy habits can be motivating and keep things fresh.

I work out for health, longevity, mobility and to create the healthiest future possible. All of that is true. Sometimes, I like to incorporate new goals to keep things fresh, like running a faster 5K, doing a 30-day challenge or participating in a fitness competition. It doesn’t mean that I quit working out when my goals are met. It’s just a fun way to keep myself challenged.

Take a moment today to pick a goal to challenge yourself with. Make it realistic, and set a timeline to work on this goal. Write it down and tell someone what you are doing. It can help you get motivated and stay consistent.

See you soon with a new workout! If you haven’t tried my recent Full Body Resistance Band Workout, be sure to check it out here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

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*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Side Plank Exercise Demonstration — Side Plank Hold

30-Minute Strength and Cardio Burn Workout with Dumbbells

Hi Everyone!

I have a great throwback workout on the agenda for you today. This workout will take 30-Minutes. The format is a bit different than normal, because we have 7 exercises that we are repeating 3X, with cardio bursts in between each exercise. I take you through all three rounds in the video.

Equipment: You need some dumbbells for this one. You can do these exercises with body weight if you don’t have any equipment. You can also grab something from around the house to add a little bit of resistance.

Challenge yourself to push through this workout routine, and try to focus on the mind body connection. It can be tempting to zone out during exercise, but it actually increases the benefits of the workout when you focus on the movement. Plus, it helps you maintain better form.

My New Site for Exclusive Workouts + Bonus Content:

I have launched my membership site! If you are interested in getting even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and a couple of new workouts for my new Fighting Fit series. The exclusive workout videos will grow weekly as I add new content.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023. There is a Free 3-Day Trial if you would like to try it out.

The new site contains brand new workouts, but I am also slowly adding in BenderFitness workout videos, to keep everything accessible for members. So you will see a mix of both new and classic workouts.

Thought for the day:

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”
– Julius Erving

Your health impacts the way you experience every moment of the day. While we can’t control every component of our health, there is still a lot that is within our control. Nourish your body with exercise, food, water, and experiences that make you happy.

Work to shed all of nothing thinking and beliefs that there is some achievable version of perfection. Embrace that health that you have today, and the ways that you can positively build your health moving forward.

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

Melissa

More Workouts: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Dumbbells and a Yoga Mat.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Tricep Extension

30-Minute Full Body Workout: Legs, Glutes, Core Sculpt and Cardio Workout

Hi Everyone!

Grab a dumbbell and a chair or other sturdy object you can safely put a foot up on and let’s get started with this awesome home workout. This workout alternates timed cardio bursts with strength focused repetitions. We start with cardio bursts, so if you haven’t warmed up before starting ease into the cardio and allow your body to get nice and warm, before transitioning to full intensity during the next cardio section.

I really like the combined challenge of timed intervals and repetitions, because it activates and challenges the body differently. This routine took me 30-minutes to get through, but depending on the number of reps and amount of weight you use it might be a little bit quicker or a little longer for you.

Challenge yourself to maintain good form throughout the workout. That will help you get the most muscle activation and preserve your mobility. In the interest of maintaining and improving mobility, I also posted the video to my Daily 10-Minute Mobility Routine below. It’s an amazing stretch to keep you mobile and pain free.

Up and Coming:

I am almost done filming new workouts for the launch of my subscription site! I don’t have a solid launch date yet, but I am tentatively hoping that everything will be ready to go in about ten days! I’m excited to continue sharing free workouts here, but also supplement that with a subscription site that will include exclusive workout videos, new challenges, journal prompts, meditations and more.

The first challenge is going to be 4-weeks long, include 20 new workouts, and two journal prompts/discussion topics per week. I’m also working on a printable calendar so you can easily keep track of progress.

I’m really interested to see what everyone thinks of the new series and added content. Hopefully you end up being as excited about it as I am!

I’m going to be running a Founder’s Discount special for early subscribers. As I have more information on that I will share it here and on social media, so keep your eyes peeled. The discount will be valid as long as you maintain your membership without interruption.

Let me know how today’s workout went for you! Did you like combining reps and timed exercises or do you have a preference for one over the other? I love hearing from you, so let me know your thoughts.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*Cardio Intervals: 3 Rounds of 10/50.

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Mobility Stretch:

Total Body HIIT: No Equipment, 28-Minute Workout

Hello Everyone!

Welcome to today’s workout! Today we have a full body, no equipment workout on the agenda. One round of this workout will take 28-Minutes. This workout is an amazing and effective routine for the entire body.

We are using a lot of fun, exercises and we are going to work our body and our muscles from every angle. I am working to build a strong, healthy, pain free body that I can confidently carry myself into the future in. Whatever your reasons for showing up for today’s workout are, I hope you recognize that exercise is a powerful tool. We can’t control the future, but we can step into it with health and strength (as much as those two things are in our control).

Filming New Workouts and New Adventures:

I am continuing to film new workouts. I don’t have a launch date yet, but my new Subscription site is getting closer to becoming a reality. My goal is for the subscription to do well enough for me to launch an app. That will also empower me to continue to share free workouts here.

Behind the scenes, I have been working on a new 4-week workout challenge for my subscription. The focus is building strength and confidence, by combining workouts and journaling prompts. Confidence is both physical and mental, so the challenge incorporates both aspects of that journey.

At times, I have been a bit overwhelmed at this process and I’ve had some bouts with fear of failure, but if I am never willing to try then I have already failed. When self doubt creeps in I don’t let it stop me. I pick one step that will keep me moving forward toward my goals and I work on that one thing.

Today’s Meditation:

I’m a big fan of the Insight Timer meditation app. I use it with my kinesiology students all the time in my Yoga and Exercise for Stress Management classes, as well as using it in my own life. This morning I listened to a meditation on Letting Go of Self Limiting Beliefs. This is a lesson that comes up in my yoga courses, and I thought that the meditation was a lovely tool for working on that process.

I hope that you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Warrior III Heel Pulse (Complete all reps on one side before switching).

Cardio HIIT: 30-Minute Full Body Workout

Hi Everyone!

Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through.

Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat.

Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits.

If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts.

It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent.

Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things.

See you soon!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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.

Photo Exercise Tutorial:

Full body, no equipment, home workout video and photo tutorial. — Pendulum Hop: Part 4

30-Minute Full Body Home Workout & Fat Burn

*Post may contain affiliate links.*

Hello Everyone!

Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance.

You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise.

Equipment:

For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance.

You can find dumbbells on Amazon if you want to add some equipment to your workout routine.

Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill.

Curtsy Lunge Exercise demonstration with dumbbell.

It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout! I’m planning a great lower body focused routine, so be sure to check back!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Workout Photo Tutorial:

30-Minute Total Body Workout with Cardio – No Equipment

Hello Everyone!

Welcome to a brand new week. Let’s all send some positive thoughts toward this week being better than the last! Below you will find the full length workout video for an amazing full body workout. This routine uses some of the best exercises for your entire body, and several unique exercise moves that will challenge you (in a good way!) to build strength and mobility.

We are using cardio and strength building intervals to maximize this workout. It’s a great burn that will help you build lean muscle mass at the same time. We are also working on our overall mobility to keep our joints and body healthy and happy.

Life Update…The Struggle has been Real:

I don’t know about you, but the last month and a half has hit our household hard. It felt like a 1-2 punch with a spinning back kick follow up. My husband had three surgeries and was in the hospital for complications from the first surgery. He is doing great now, thankfully! Last week my son was diagnosed with pneumonia and a double ear infection, and now I am pushing through a sinus infection.

I am desperately looking forward to everyone in our household being healthy and having energy again. It has felt a bit like we have one day of normalcy followed by weeks of illness.

I made a commitment to getting back into the flow of filming and sharing new workouts, and that has certainly been a struggle lately, BUT I’ve been able to film a lot of shorter workout tutorials to share on Pinterest. Eventually, each of those tutorials will be part of a longer, full length workout that will be shared here. So there is still a grand plan, everything has just fallen behind the health and wellness of my family (and managing our other jobs).

I hope that my life update didn’t bring anyone down. I really try to keep things positive here, because there is so much struggle in the world. It’s nice to have someplace to show up and focus on building health and joy. But I also want everyone to know that even when things get hard, even when you need to take a break or a step back, your health is worth working on. The important thing is that you come back to the workouts. That you recognize when other things need your attention, but you also remember that your health and fitness impacts everything that you do. It’s the reason that you keep coming back and putting in the work, whether it’s a 10-minute HIIT or a 60-minute yoga flow, it all counts.

My work involves teaching kinesiology classes that have a physical activity component so I do have some exercise routinely built into my week even when things get crazy, but I feel so much better when I get in daily movement.

What inspires you to move when your life gets crazy? Share with me in the comments. You never know who you might inspire.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Interval Timer: 21 Rounds of 35/50

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

You can repeat this workout for a total of 2 Rounds if you want a longer workout.

core exercise demonstration: staggered leg hip tilt

30-Minute Total Body Workout: LIIT (Low Impact Interval Training) – No Jumping, Apartment Friendly Exercises

Hi Everyone!

Welcome to today’s workout! I hope you are ready for a great Total Body Exercise routine. 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, and I think you will too. If you are looking for a more intense version of today’s 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.

Below you will find the full length workout video and workout breakdown, as well as a photo tutorial of each exercises.

Life Update

I have been struggling to establish a consistent routine for exercise and filming. As a result, I feel like I am not at my most fit or healthy. It can be really easy to get down on yourself when things aren’t going your way and unfortunately that’s how I have been feeling.

Until I needed to go to my mother’s house and get boxes out of her attic. I’m an avid reader and I have been storing huge boxes of books that I saved since middle school and up through college. As I carried heavy box after box down two flights of stairs, outside and up the road to my parking spot I realized something. I wasn’t even out of breath. When I got home from my mom’s house my husband was picking our son up from karate so I unloaded the car and carried everything in by myself with no problems. The next day I wasn’t even sore.

That experience was the exact reminder that I needed. I don’t work out to look a certain way, I work out to be strong, healthy and ready to be present and participate in my life. And even though I might not be at my strongest or fastest at this moment in time, I am incredibly healthy and able to participate in my life without limitations.

The last time I moved those boxes of books I was in my 20s, I had help, and I remember it being exhausting. This time, I did it alone and handled it easily. If you get down on yourself for being in a part of your life where consistency is challenging just do your best. Then remind yourself that all of the work you’ve put in has made you stronger, healthier and more capable. Recognize what you are able to do and how your life has improved functionally and keep moving forward.

I hope you have fun with today’s workout routine! Let me know what you think, how you feel, and if you’re willing to share: one way that exercise has helped you to improve your life, function or capabilities.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Photo Tutorial:

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Runner’s Lunge Pulse: Part 1

Runner’s Lunge Pulse: Part 2

Crunch and Tap: Part 1

Crunch and Tap: Part 2

Heel Tap Abs: Part 1

Heel Tap Abs: Part 2

Heel Tap Abs: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Hip Tap: Part 1

Hip Tap: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Elevated Leg Adduction: Part 1

Elevated Leg Adduction: Part 2

Sumo Push-Up: Part 1

Sumo Push-Up: Part 2

Tricep Push-up

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

Five 30-Minute Home Workouts To Try This Week

Hello Everyone!

We have around 1000 unique home workouts on this site, which can be overwhelming if you aren’t sure where to get started. So this week I put together a list of 5 home workouts to try this week. Having a schedule to follow can simplify your planning and help you stay on track.

Each of the workouts in this week’s schedule takes 30-Minutes and none of them require any equipment. Just have some space (and a yoga mat if you have one) and you are ready to go. You will find each full length workout video and the exercise breakdown listed below, as well as a link to the original workout breakdown and photo tutorial.

Let me know how you do with this week’s workout schedule and if you have a favorite workout on the planner this week!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Workout 1: Core + Cardio Burn – No Equipment Exercises

Original Breakdown: https://www.benderfitness.com/2020/05/total-core-and-cardio-workout-no-equipment.html

Leg/Hip Lift
Lunge Jumps
Side Plank Elbow Tao: Right
Side Plank Elbow Tap: Left
Side Scissor: Right
Side Scissor: Left
Side Plank Ankle Tap: Right
Side Plank Ankle Tao: Left
Double Hop Lunge: Right
Double Hop Lunge: Left
Plié Jump Side Kick: Right
Plié Jump Side Kick: Left
Warrior III Tap: Right
Warrior III Side Tap: Left
Down Dog Lift: Alternating
Side V-Up: Right
Side V-Up: Left
Knee Drop Boat
Push-up Jack
Sit Thru Burpees

Workout 2: Total Body, No Equipment 30-Minute Workout + Cool Down Stretch

Original Breakdown: https://www.benderfitness.com/2021/01/total-body-no-equipment-30-minute-home-workout-with-cool-down-stretch.html

Set your interval timer for 20 Rounds of 35/50.

Lateral Stretch to Elbow: Right
Lateral Stretch to Elbow: Left
Knee to Chest Squat: Right
Knee to Chest Squat: Left
Leg Extension to Elevated Squeeze: Right
Leg Extension to Elevated Squeeze: Left
Monkey (Pike) Pushup
Beast Rotation: Right
Beast Rotation: Left
Reverse Table Squeeze/Stretch: Right
Reverse Table Squeeze/Stretch: Left
Tricep Push-up: Right
Tricep Push-up: Left
Temple Tap Abs
Single Leg Reach: Right
Single Leg Reach: Left
Prone Scapular Glide
Prone Heel Press
Hip/Elbow Tap: Right
Hip/Elbow Tap: Left

Cool Down Stretch

Workout 3: Total Body HIIT

Original Workout Breakdown: https://www.benderfitness.com/2019/03/total-body-hiit-best-no-equipment-workout.html

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Workout 4: Total Body Low Impact Interval Workout (LIIT)

Original Breakdown: https://www.benderfitness.com/2018/10/total-body-no-equipment-workout-low-impact-interval-training-liit.html

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Workout 5: Full Body, No Equipment

Original Breakdown: https://www.benderfitness.com/2019/09/30-minute-full-body-workout-no-equipment-great-results.html

Set Your Interval Timer for 23 Rounds of 35/45.

In/Out March
Cross and Swing-Right
Cross and Swing-Left
Butt Kicks
Alternating Toe Touch Reach
Jump Squats
Butterfly Glute Bridge
Warrior III-Right
Warrior III-Left
Low Jack
Burpee
Sumo Push-ups
Tricep Push-ups-Right
Tricep Push-Ups-Left
Rib Hug Plank
Side V-Up or Knee Up-Right
Side V-Up or Knee Up-Left
Heel Slides
Bird Dog-Right
Bird Dog-Left
Goddess Stretch
Lunge and Reach-Right
Lunge and Reach-Left

Repeat up to 3X.

Full Body Workout + Cool Down (No Equipment Exercises)

Hello Everyone!

Welcome to a fantastic, total body workout. You don’t need any equipment to complete this exercise routine. We start with a warm-up, progress into the workout and finish with a cool down.

I had some issues with the video that I filmed, so I decided to do this workout as a Facebook Live. It was a lot of fun doing this routine with everyone, and I am planning to have more consistent facebook live workouts in the future.

This exercise routine incorporates a lot of fun, body weight exercises. I also show low impact modifications for any of the jumping and hopping movements. Remember, it’s important to listen to your body. It should feel challenge. If you need a modification there is always a way to activate the same muscle groups while making a movement lower impact. The full length workout video and photo tutorial are below. This routine definitely activated some muscles in ways that I haven’t worked them in a while. I was deliciously sore after going through this routine.

Let me know in the comments what you thought of the workout and if you enjoyed the live format.

In other news, Jesse and I are continuing our Martial Arts journey. We are studying Tang Soo Do and are currently yellow belts. It’s a lot of fun taking on a new fitness and learning adventure together. We love to have active date days. We are both family people so we spend the majority of our time together with our kids, but it’s nice to have time that we spend together as adults outside of our house.

We have been prioritizing having quality time together as a couple since I was hospitalized back in May with a kidney stone. Over the past year I had been exhausted and burned out from taking care of everyone and everything and having four quiet days in the hospital made me realize how important it was to re-establish a more healthy life balance.

Remember, health isn’t just physical or getting in your exercise. It’s physical, mental, emotional and spiritual. When all of those things are in balance we feel our best to the full meaning of the word.

Much love, and I hope you enjoy today’s workout!

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.

Warm Up

March or High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Twist
Low Hop Sumo Twist: Right
Low Hop Sumo Twist: Left

Cool Down

30-Minute Total Body Home Workout with Cardio

Hi Everyone!

I have a great, total body workout for you today. This workout routine requires no equipment. Have some water handy and you are ready to go.

I incorporated some new exercises into today’s routine, so be sure to leave me a comment and let me know if you had a favorite exercise. I really liked the Forward/Back Froggers. They got me breathing heavy and felt like a great challenge.

In the Bender household we are focusing on a health reset. We are three months into the year, and it has been exhausting.

I have been trying to make healthier meal choices. It has been so hectic for the last few months that I have been relying too heavily on convenient meals. Unfortunately, busy-ness can perpetuate the cycle of fatigue. You get busy, it’s hard to make time to cook meals from Whole Foods, a lot of processed foods can make you more tired, less time also translates to less sleep and exercise. All around, it’s a recipe for becoming increasingly tired.

Luckily, the sun is shining more and that does very good things for my energy levels. It’s time to re-focus and create a cycle of health and energy. That starts with sleep, food and exercise.

I’m focusing on getting in more leafy greens, healthy protein and fruits and vegetables. Eggs and veggies are a super quick meal. I love adding artichokes and olives, because they are so delicious. It’s an easy breakfast or lunch. Last night we had turkey burgers topped with an egg, spinach and sautéed onions and garlic.

Let me know if you want to see more meal and recipe ideas. You can find my previous recipes here: https://www.benderfitness.com/category/recipes

As I type this my children are going stir-crazy, so I am going to end here for today. I’m planning a longer blog post (or maybe a coffee chat video) to re-connect with everyone. I feel that I’ve been fairly MIA since the beginning of the year, and maybe others have felt the same way: disconnected and tired.

I miss everyone and hope that you’re finding lots of sunshine and reasons to smile.

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.

Interval Timer: 21 Rounds of 35/50

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

You can repeat this workout for a total of 2 Rounds if you want a longer workout.

Total Body, No Equipment: 30-Minute Home Workout with Cool Down Stretch

Hi Everyone!

Let’s get our week started right, with a new Total Body Workout. This no equipment workout can be done anywhere. This routine can easily be transitioned into a Low Impact workout by substituting Marching in Place for High Knees.

We have some fun and challenging new workout moves, interspersed with some BenderFitness classics. So let me know in the comments if there is a move that you definitely want to see return in a future workout.

Remember to push yourself for maximum repetitions with good form! It’s fine to get sweaty and out of breath during your workout. In fact, that’s the zone you want to push yourself too. Varying your intensity during your workout will help you push through any plateaus as you continue to progress your fitness journey.

New Workouts This Week:

This week’s workout schedule is being shifted a bit. Instead of Sunday, Tuesday, Thursday: this week I am posting workouts Monday, Wednesday, Friday. Everything has been pushed back because I am working with a new video editing program. I’m learning new things (like adding a timer to each segment of the workout), but the editing, processing, upload, etc. process is taking me much longer.

So I apologize in advance if I have to shift this week’s schedule any more, but I think that gives me enough time to work on the videos and get them uploaded. Hopefully as I become more familiar with the program I will become more efficient at the video editing.

I hope you all enjoy the 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.

The Workout:

Set your interval timer for 20 Rounds of 35/50.

Lateral Stretch to Elbow: Right
Lateral Stretch to Elbow: Left
Knee to Chest Squat: Right
Knee to Chest Squat: Left
Leg Extension to Elevated Squeeze: Right
Leg Extension to Elevated Squeeze: Left
Monkey (Pike) Pushup
Beast Rotation: Right
Beast Rotation: Left
Reverse Table Squeeze/Stretch: Right
Reverse Table Squeeze/Stretch: Left
Tricep Push-up: Right
Tricep Push-up: Left
Temple Tap Abs
Single Leg Reach: Right
Single Leg Reach: Left
Prone Scapular Glide
Prone Heel Press
Hip/Elbow Tap: Right
Hip/Elbow Tap: Left

Cool Down Stretch

Photo Tutorial:

30-Minute Strength and Cardio Burn Workout

Hi Everyone!

I’m back to filming workouts! Today’s workout is an amazing 30-minute exercise routine that combines strength and cardio. For this workout you want to grab some dumbbells to add resistance and muscle building.

The format of this routine is a little bit different. We have 7 exercises, and we repeat them 3X with cardio bursts in between. It’s a fun, total body challenge.

Make sure that you maintain good form throughout each exercise, while also going for maximum repetitions. For the cardio intervals you can do high knees (or another form of cardio, burpees anyone?), march in place or use it as a 30-second rest interval.

I was sidelined by a strained muscle for a while. It was no fun, but it gave me time to work on some other projects. It gave me time to finish writing a novel. I am a firm believer in pursing all of your dreams, and creative writing has been a passion and love for me since I was in fourth grade.

Remember, sometimes setbacks can be opportunities to use your time for something new. It’s easy to be bored, frustrated or angry when an injury happens. Use your recovery time to focus on something that makes you happy. That might be catching up on a favorite TV show, reading a book for pleasure, writing, board games, or anything else that makes you happy.

Do you have a dream or a goal that you’ve been working on? If so, what has held you back from achieving it? For me, I usually feel like I need about 4 more hours in each day.

Esmé cheered us on during today’s workout.

I hope you enjoy today’s workout! Let me know what you think by leaving a comment 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Total Core and Cardio Workout: No Equipment

Hi Everyone!

Welcome to today’s workout! Today we are focusing in sculpting our core muscles. We have cardio bursts in between each exercise, and some bonus cardio burn Plyometric movements to get our heart rates up during the workout.

Push yourself during each exercise. Go for maximum repetitions with good form. If you ever max out and can’t do anymore, that’s fine, just rest and jump back into the workout as soon as you can.

I was super sweaty by the end of this workout, and hopefully you will be too. Remember, you get out what you put in. When you work hard, you become stronger and develop more endurance. You learn that you are mentally strong, and able to push through difficult things. You learn how capable you are mentally and physically.

I am planning a new workout series and a 1-Mile Speed Running Challenge. Lots of fun and exciting new workouts are going to be headed your way soon. Keep checking back for more, and sharing with your friends.

We are all in this together.

Melissa

Have fun with the workout! Tag me in your post-workout sweaty selfie!

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.

Leg/Hip Lift
Lunge Jumps
Side Plank Elbow Tao: Right
Side Plank Elbow Tap: Left
Side Scissor: Right
Side Scissor: Left
Side Plank Ankle Tap: Right
Side Plank Ankle Tao: Left
Double Hop Lunge: Right
Double Hop Lunge: Left
Plié Jump Side Kick: Right
Plié Jump Side Kick: Left
Warrior III Tap: Right
Warrior III Side Tap: Left
Down Dog Lift: Alternating
Side V-Up: Right
Side V-Up: Left
Knee Drop Boat
Push-up Jack
Sit Thru Burpees

30-Minute Full Body Workout: No Equipment, Great Results!

Hi Everyone!

Welcome to today’s workout! For this routine you don’t need any equipment besides a yoga mat, interval timer (unless you’re following along with the video!) and a little bit of space.

We start with a warm-up, progress into the workout, and finish with a cool down. If you repeat this workout, be sure to amp up the intensity during the first and last section of the routine. Your body will be ready to work at a higher level of intensity.

Below you will find the full length, real time workout video, as well as a photo tutorial of each exercise move.

I am currently 18-weeks pregnant. That means, that I am pacing myself during the workouts. Feel free to push to the next level of intensity. It’s important for me (and all pregnant women, unless otherwise directed by a doctor) to consistently get in moderate intensity workouts. That means that I can’t push as hard as I normally would during my routines. I really miss working out at a higher intensity, but I will continue to do what is best for me and the baby.

Healthy Household Changes:

I’ve also been focusing on making some other healthy changes, including de-cluttering our home.

De-cluttering! Empty hangers everywhere!

In the photo above, you can see my bed is completely covered in empty hangers. Each hanger, represents something that used to be hanging in my closet. I am either donating, or putting away out of season clothing, and making as much space as possible.

With another baby on the way, it feels like we are out-growing our home. There just isn’t enough space for all of the ways we use our house. It’s a bit overwhelming, but I am trying to downsize our belongings as much as possible to make room for a baby, and the myriad of equipment that includes. It’s an exciting time, but it feels like there is a lot to do in a short period of time.

Pregnancy Update:

Every time I think my morning sickness is over, it makes a stealthy return. Luckily, it now only seems to rear it’s head 1-2X per week, which is a huge improvement over the 24-hour per day nausea of the first trimester.

Mentally, this pregnancy has been much more challenging. I’m not used to being as sick, weak, and tired as I have been. It’s a challenging mental adjustment. My stress management levels are always better when I consistently exercise. Working out has been more hit or miss than I like. I am continuing to focus on meditation, in addition to exercise.

It helps me manage stress, and to take some time to myself each day. I’m much moodier than normal, and meditation makes me feel less reactive to everything going on around me.

Filming New Workouts:

Please let me know what type of workout you would like to see next, and how you liked today’s workout. Have you been enjoying the longer workouts, or do you prefer my 15-Minute routines?

I’m also starting to plan ahead for after the baby is here. Do you prefer 30-Day Challenges, Weekly Workout Schedules, or my 6-Week, 10-Week or 6-Month Workout Series?

I will continue to film new workouts throughout my pregnancy, but I am chomping at the bit to get in some fantastic workouts and see great results. After my son’s birth I filmed a 6-Week Postpartum Workout series. I’m going to share my workouts, and postpartum journey once again. I just haven’t decided on the format yet.

Have fun with today’s workout! Get sweaty, be strong, and know that by showing up for this today, you made a great, healthy choice for yourself.

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

Set Your Interval Timer for 23 Rounds of 35/45.

In/Out March
Cross and Swing-Right
Cross and Swing-Left
Butt Kicks
Alternating Toe Touch Reach
Jump Squats
Butterfly Glute Bridge
Warrior III-Right
Warrior III-Left
Low Jack
Burpee
Sumo Push-ups
Tricep Push-ups-Right
Tricep Push-Ups-Left
Rib Hug Plank
Side V-Up or Knee Up-Right
Side V-Up or Knee Up-Left
Heel Slides
Bird Dog-Right
Bird Dog-Left
Goddess Stretch
Lunge and Reach-Right
Lunge and Reach-Left

Repeat up to 3X.

Jump Squats: Part 2 (Hello Baby Belly! <3)

Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

Hi Everyone!

Welcome to today’s workout! I asked what style of workout you most wanted to see next, and the most popular response was LIIT (Low Impact Interval Training).

I hope you enjoy this fantastic Total Body Workout. These no equipment exercises will help you achieve great results in your overall health and fitness.

Remember to listen to your body, while also pushing yourself. Your workout intensity matters, and will impact your results. You can do a Low Impact Workout, and still get in a great workout intensity for your entire body. Please let me know what you think when you finish today’s workout. Also, let me know what style of workout you most want to see next!

Life and Pregnancy Update:

If you’ve been following me for a while you already know that I am currently pregnant. I filmed this workout last week, at 14.5 weeks Pregnant. I am currently 15.5 weeks pregnant. This time around time is flying!

It’s also a completely different experience than my first pregnancy. It’s filled with many more physical and mental challenges. I hate being sick and lethargic, and the intensity of my morning sickness during the first trimester took a lot out of me mentally and physically. I am feeling a million times better now, but I am very de-conditioned. Now I get to start re-building my strength and endurance to help keep myself and my pregnancy a healthy as possible.

Yesterday I got in a 2-Mile Run, followed by a 2-Mile Walk. I felt pretty good, but I want to be sure that I am training smart as I re-build my endurance and stamina.

We are very excited to share that we are expecting a little girl! We had a gender reveal party with our immediate family. We used the same sign that we used when Maverick was born, and threw paint filled balloons. The pink on the sign is for our new baby girl. The sign will be hung up in our little girl’s nursery when she is born.

I really hope you enjoy today’s workout! There are more new workouts to come! If you are looking for more workouts, check out my 6-Month Workout Challenge, or some of my 30-Day workout Programs. Whatever your goals are, we’ve got your covered!

Thanks for working out with me! See you soon.

Have fun!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Side to Side Squat
Kick Back Tap-Right
Kick Back Tap-Left
Tap to Toe Squat
Double Swing-Right
Double Swing-Left
Core Twist-Right
Core Twist-Left
Single Leg Push-ups
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Plank
Lunge or Lunge Jump
In/Out Squats
Forward Kicks
Lunge Hop-Right
Lunge Hop-Left
Plié Lift or Jump
Scissor
Side Plank Reach-Right
Side Plank Reach-Left
Reverse Plank Step Out
Supergirl or Bird Dog
Plank to Oblique Step
Down Dog Lift/Hop-Right
Down Dog Lift/Hop-Left
Chair Step
Flat Back to Standing Back Bend

Total Body LIIT (Low Impact Interval Training) + Pilates Workout: BenderFitness + Coach Sean Vigue

Hi Everyone!

Welcome to today’s workout! I am excited to bring you a fantastic Total Body Workout. This is a great collaboration between BenderFitness and Coach Sean Vigue.

You don’t need any equipment for this workout (except maybe a yoga mat) and it can be done anywhere.

You will start out with me for a LIIT Workout, completed primarily in standing. I do give some options for higher impact substitutions for those of you looking to take the workout to the next level of intensity. You can also add weight via dumbbells or a weighted vest if you want to amp up the workout.

You will finish the workout on the mat with Sean Vigue, for a core based Pilates workout flow.

Sean and I have done several workout collaborations together, and I always enjoy the variety and versatility we are able to bring to our workouts when we join forces.

Fit Pregnancy Workout Guidelines:

Currently I am still in my first Trimester of pregnancy. That means that I have to watch my workout intensity and prevent my body from overheating. Core temperatures over 101 degrees Fahrenheit can be dangerous to the baby. Other than that I have no current workout restrictions.

I am still able to do traditional core exercises. Some doctors recommend stopping traditional core movements (like sit-ups) once you head into the second trimester, however, my doctor has given me the green light to continue through my 15th week of pregnancy.

If at any time before that point I notice that I am unable to maintain core engagement through my transverse abs during any core focused workouts I will stop doing them.

*All pregnancies and bodies are different. Always, ALWAYS, consult with your doctor about your specific pregnancy and workout needs. Your doctor knows you and your pregnancy best, and can give you individualized recommendations.

You can read more about First Trimester Fitness: What you Need to Know About Working Out in the First Trimester here: https://www.benderfitness.com/2015/12/working-out-in-the-first-trimester-of-pregnancy-what-you-need-to-know.html

I hope that you all enjoy today’s workout! Let me know what you think about this collaboration!

See you soon.

<3 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.

Total Body Workout. No Equipment Needed.

Start out with a Low Impact Interval Training (LIIT) Workout and Finish with a Core Focused Pilates Workout and Cool Down. You can do this workout anywhere.

– [ ] March

– [ ] Modified Jumping Jacks

– [ ] Low Impact Burpee

– [ ] Sumo Squat Twist-Right

– [ ] Sumo Squat Twist Left

– [ ] Speed Skater

– [ ] Air Squat

– [ ] Table Kick-Right

– [ ] Table Kick-Left

– [ ] Warrior III Leg Pulse-Right

– [ ] Warrior III Leg Pulse-Left

– [ ] Plie Squat to Side Reach-Right

– [ ] Plie Squat to Side Reach- Left

– [ ] Chair Twist to Toes

– [ ] March

Roll out your mat to finish with Core Focused Pilates with Coach Sean Vigue.

28-Minute Total Body Workout: Best No Equipment Exercises

Hi Everyone!

I have a fantastic workout for you today. This is a Full Body Workout, you don’t need any equipment, and you can do this routine anywhere. You can workout at home, in the gym, a hotel room, outside, or anywhere that fits your routine and schedule.

One round of this workout will take 28-Minutes. Set your interval timer for 28 rounds of 10 seconds rest and 50 seconds work, or just follow along with the workout video.

Push yourself to get in maximum repetitions during each working round of this workout. If you ever need a break, take a quick rest and then get back into it. One of the most important parts of exercise is learning how to tune in with your body and find out what it needs.

We also train our bodies to work at a higher level of intensity over time. This helps us progress our level of health and fitness and continue to make physical improvements. It’s also fantastic mental training. You teach your mind how much endurance your body really has.

Train Hard & Have Fun

Active Rest Day: I got in plenty of walking at Picklesburgh

With exercise it’s very important to find a work/life balance. Exercise should be an important part of your life, but it should support your ability to participate in all of the things you love.

Don’t be afraid to go out, have fun, and take active rest days during the week. Yesterday we had a busy day in Pittsburgh. We started out at Picklesburgh: a festival completely dedicated to pickles. Worked our way to Sandcastle: a water park, and ended up at Kennywood: an amusement park.

Although I didn’t officially “work out” yesterday, I ended up getting in over 16,000 steps, while having a really fantastic and memorable day.

Don’t feel guilty if you miss the occasional workout. Just don’t let it derail you. Enjoy your life, and make sure that exercise is a consistent part of your workout routine.

I hope you enjoy today’s workout! Let me know what you thought about it!

See you soon.

<3 Melissa

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

Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below.

Interval Timer Set for 28 Rounds of 10/50.

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

Pendulum Squat: Complete all Reps on one side, before moving on to the other side.

Total Body HIIT: Best No Equipment Workout

Hi Everyone!

Welcome to today’s workout! This is a fantastic total body workout routine. This workout will strengthen your muscles from every angle, in every plane of motion.

The compound exercises in this routine will recruit muscles in every plane of movement. Be sure to focus on form, while still getting in as many reps as possible during this interval.

Remember to support your workouts with nutrient dense foods, including whole grains and plenty of vegetables. Stay hydrated, and fuel your body to keep yourself feeling happy and healthy.

Mediterranean Roasted Vegetable Sandwich

At the beginning of this year I set a goal for myself to complete a daily meditation. I want this year to be focused on creating a happy and healthy balance physically, mentally and emotionally.

For me that means re-focusing on what I need physically, mentally and emotionally. Exercise, nutrition and meditation are really helping me to find that balance, and to have more energy throughout the day.

Prior to filming today’s workout I was feeling exhausted. My sinuses go crazy at this time of year, and my head was full of pressure. By the end of the workout, I felt great. It’s amazing how much a workout can change your energy and mood.

For those of you who have been following my workouts for a while, you are already familiar with my 5-minute rule. If I am super tired, and really don’t want to do a workout: I give myself permission to quit my workout after 5-minutes.

I have never actually quit after 5-minutes. Sometimes, just getting myself started is the hard part.

I don’t workout if I am super sick (the flu or any type of chest congestion), but my sinuses and the related headache pressure typically respond well to a good workout. Remember, always listen to your body, but this technique can help you push through on the days when working out is mentally challenging.

Have fun and get sweaty! Let me know what you think of this week’s workout routines!

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.

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
12. Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching