Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

Hi Everyone!

Welcome to Total Body Sculpt Workout #8!

This is a fantastic and effective Total Body Workout. If you have dumbbells, or something from around the house you can use to add some resistance to the workout, grab them. If you don’t, that’s okay, the workout can be completed with body weight.

Challenge yourself to go for maximum reps, and push yourself during each cardio interval. Your workout intensity matters. The exercises should feel challenging to you. It’s fine to max out during an exercise, just get back into the movement as quickly as possible.

This workout series has been a lot of fun to film. I have three more workouts in the series coming up in the next week. It’s really helped me get on track to re-gaining my strength, endurance, and overall fitness postpartum.

It feels amazing to be able to push myself at a higher intensity and see my strength returning. I am working on my 1-Mile Speed Running Challenge, so keep an eye out for that. I haven’t gotten back to running yet postpartum. I did one run, but haven’t had time to really get back into a routine. That’s part of the reason that I am starting with a shorter distance.

5-years ago on this day I ran a Half Marathon and then celebrated by going sky diving. Today, the Pittsburgh Marathon is canceled due to Coronavirus, and I haven’t run more than 3 miles in the past year.

Even though at this moment, things are crazy, I’m going to keep moving forward and focusing on building a happy/healthy life. All the little choices that we make add up to our overall life experience. So start small, with a mile or a workout, and keep building and challenging yourself. Before you know it, you will be doing things you didn’t know you could.

Have fun with 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.

Side to Side Squat
Squat and Reach
Jumping Jacks
Pendulum Hop
Jump Rope/Ropeless Jumping
Cross Jab Situp
Plank Row
Supine Press to Tricep Drop
Lunge and Curl
Squat and Press
Single Leg Deadlift: Right
Single Leg Deadlift: Left
Squat and Switch
Alternating Curtsy Lunge
Plié Squat/Jump
Bicycle Situp
Side Plank Reach: Right
Side Plank Reach: Left
Alternating Bird Dog
Burpee
Prone Heel Press
Bridge
Frog Hop
Lunge Hop: Right
Lunge Hop: Left
Donkey Kicks
Scapula Squeeze
Slow Mountain Climbers

*Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*

Supine Press to Tricep Drop: Part 2 (With heels down modification)

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

Hi Everyone!

Welcome to Body Sculpt Workout #7. This is a fantastic total body workout. You are going to get in Cardio and Total Body Sculpting during this 40-Minute Workout.

This routine is body weight, so no equipment is required, but you are going to work up a great sweat.

Focus on form during each exercise. You can check out the photo workout tutorial before starting the video, to get a great idea of what to expect.

Continue to support your workouts (and your overall health!) with nutrient dense meal choices.

When I have a little bit more free time, I will be posting more recipes. I am finishing up the semester teaching my online Kinesiology class, and still adjusting to life as a parent of two. I’m starting to get into a good flow.

Shrimp Power Bowl: Shrimp, Kale, Carrots, and Pepitas over Brown Rice.
I topped this with a Peanut, Lime Soy Sauce.

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

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

Welcome to Total Body Sculpt Workout #6.

This is a fantastic and effective full body workout. If you have dumbbells, grab them. If you don’t own dumbbells, you have two options: do the exercises with body weight or grab some water jugs, or something from around the house to add a little bit of resistance to your workout.

This entire workout is completed in standing, so you won’t be getting up and down. Try to keep your transitions quick between the cardio and each movement, so that you are maximizing the results.

You will find the full length workout video and the photo tutorial for each exercise below.

Maverick was happy when we finished filming. He wanted to draw on the dry erase board.

Choosing the Right Amount of Weight for your Dumbbells:

How much should your dumbbells weigh? The number is going to vary for everyone. You want the weights to be heavy enough that your last 2-3 reps are a struggle, but you are able to complete them with good form.

Heavier weights are fantastic for building muscle. For muscle building you want to max out around 8-12 reps. For strength/endurance you should max out around 15-20 reps.

There are formulas for determining your 1-Reps Maximum. Knowing that number can help you select the right amount of weight for your workouts. Remember, it will be different for different muscle groups.

For the sake of this video, I used two light weights to add a little bit of resistance, but it wasn’t enough for me to ever max out my reps. Next time I will be using a heavier dumbbell.

Nutrition:

Veggie Power Bowl: Brown Rice, Chickpeas, carrots, pepitas, kale and peanut sauce. It’s even better with some avocado, but I ran out.

Focus on adding more vegetables into your meals. When you focus on having the largest part of your meal being vegetables, you are adding a lot of nutrient dense foods into your diet.

Frittata, with a side of Green Beans and Kale.
Frittata: Butternut Squash, Spinach, Tomato, Onion, Ham and Feta.

I hope you enjoy the workout! Keep an eye out for Total Body Sculpt Workout #7 soon.

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 Set for 28 Rounds of 35/50.
Equipment (Optional): Dumbbells

Warrior III Squat: Right
Warrior III Squat: Left
Chair Twist
Sumo Squat: Right
Sumo Squat: Left
Plie Squat
Pendulum Squat
Warrior Heel Press (Optional Row): Right
Warrior Heel Press (Optional Row): Left
Forward/Backward Lunge (Optional Curl): Right
Forward/Backward Lunge (Optional Curl): Left
Side Lunge (Fly): Right
Side Lunge (Fly): Left
Goddess Reach
Chair Step
Figure 4 Press: Right
Figure 4 Press: Left
Double Lunge Hop: Right
Double Lunge Hop: Left
Warrior II Reach: Right
Warrior II Reach: Left
Table Kick: Right
Table Kick: Left
Goddess Twist
Wood Chopper: Right
Wood Chopper: Left
Forward Kicks
Sumo Twist

Forward Backward Lunge with Curl: Part 1

Forward Backward Lunge with Curl: Part 2

Forward Backward Lunge with Curl: Part 3

Ultimate Lower Body Burn Workout with Melissa Bender & Sean Vigue: Intervals, Cardio and Yoga

Hi Everyone!

You are guaranteed a great workout when Sean Vigue and I collaborate. Welcome to the Ultimate Lower Body Burn Workout. No equipment necessary, but you are going to feel this workout and get amazing benefits.

We have combined Interval Training and Cardio Bursts with a challenging Yoga finisher. If you haven’t trained with Sean before, you can find him on youtube: www.youtube.com/SeanVigueFitnesshttp://www.youtube.com/SeanVigueFitness

He has a slew of fantastic Yoga and Pilates workouts, so head over and give him a subscribe on youtube.

Let me know what you think of the workout, and the collaboration in the comments. If you’d like to see more collaborations, or a certain focus area in a future workout video let me know.

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.

In/Out Squat
Pendulum: Right
Pendulum: Left
Double Curtsy: Right
Double Curtsy: Left
Modified Pistol Squat: Right
Modified Pistol Squat: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Warrior III: Right
Warrior III: Left
Hydrant Extension and Tap: Right
Hydrant Extension and Tap: Left
Leg Series: Right
Leg Series: Left

Finish with Yoga with Sean Vigue

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

Hi Everyone!

Welcome to Total Body Sculpt Workout #5. This no equipment workout is a fantastic, total body exercise routine you can do anywhere.

I demonstrate low impact modifications for any of the moves that include a plyometric movement. This routine is total body, with a core focus. I also posted a warm-up video below to help you maximize the results of the workout. If you already did your own warm-up you can jump right to the workout video.

This week, in addition to your workouts try to focus on incorporating more vegetables into your meals. A wide variety of vegetables will help keep you full and satisfied longer, while providing you with many nutrients.

Zucchini, Spinach , Red Pepper and Hummus Wrap

Make some time each day to check in with yourself. Ask yourself how you are feeling physically, mentally and emotionally. Your exercise and nutrition will impact how you feel. It’s important to pay attention to those feelings, and the impact of your daily choices on your overall feelings of health and wellness.

Sometimes we keep ourselves so busy that we forget to pay attention to our own needs.

We have a great workout week ahead, so stay tuned and get ready! To me in your workout posts so I can cheer you on. We are on this fitness journey together.

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.

5-Minute Warm-Up Video:

Body Sculpt Workout #5:

Interval Timer is set for 28 Round of 35/50

Side to Side Squat
Reverse Lunge: Alternating
Plié Jump
Jump Kick: Right
Jump Kick: Left
Mountain Climbers
Side Plank Leg Lift: Right
Side Plank Leg Lift: Left
Sit Thrus
Leg Circles: Right
Leg Circles: Left
Angel Abs
1-Arm Burpees
Cheek to Cheek Plank
Frogger
Kickback with Knee to Chest: Right
Kickback with Knee to Chest: Left
Clam Shell: Right
Clam Shell: Left
Side Plank Reach: Right
Side Plank Reach: Left
Temple Tap Abs
Superman
Beast Twist
Glute/Leg Series Part 1: Right
Glute/Leg Series Part 1: Left
Glute/Leg Series Part 2: Right
Glute/Leg Series Part 2: Left

Great job!

Total Body Sculpt: Workout #4: Great Results, No Equipment

Hi Everyone!

Welcome to today’s Total Body Sculpt Workout. This 40-Minute Workout doesn’t require any equipment. Just grab some water, make sure you have some room to workout and you are ready to go.

Always focus on getting in maximum repetitions, and challenging yourself during the workout.

This routine was physically and mentally challenging for me. We had lots of interruptions and false starts before we were finally able to film this workout. We ended up filming the workout after dinner, and the baby was a little bit fussy.

My apologies for any wonkiness with the video. I think of it as a good reminder that a consistent workout routine doesn’t always happen under optimal conditions. Sometimes you don’t want to workout. Other times you want to workout, but life seems to get in the way. Either way, you make it a consistent part of your routine and make it happen. You won’t have your best workout every single time, but the consistency of getting in your workouts is what leads to results and improvements in your fitness level. Keep moving, and make it happen.

Meals and Nutrition:

I have been focused on making more nutritious food choices lately. That has meant more whole foods, and less processed snacks.

Tuna Salad Sandwich on Sourdough Bread. I substitute Greek Yogurt for mayo.

Baked chicken with sweet potatoes, onions, green beans and lemon zest.

My energy has been improving as I make healthier meal choices and stick to a consistent workout routine.

Have fun with today’s workout, and let me know what you think of the new 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.

Jumping Jacks
Heel Lift Plie
Forward/Backward Lunge: Right
Forward/Backward Lunge: Left
Reverse Plank
Speed Skater
Burpees
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Beast Hydrant: Right
Beast Hydrant: Left
Side Plank Leg Circles: Right
Side Plank Leg Circles: Left
Chest Lift
Cross Plank: Right
Cross Plank: Left
Lunge Heel Lift: Right
Lunge Heel Lift: Left
Forward Kick Squat: Right
Forward Kick Squat: Left
Sit-Thru
Bear Crawls
Superman Pushups
Tricep Pushups: Right
Tricep Pushups: Left
Dive Bomber
Slow Mountain Climbers
Alternating Warrior III Floor Tap

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

Hi Everyone!

Welcome to today’s brand new workout. This is a fantastic exercise routine for your entire body. We are working on strength, lean muscle sculpting, and cardiovascular endurance during this routine.

Grab some water and a yoga mat, and you are ready to workout. I posted a 5-Minute Warm-up video below, along with the workout so you will be ready to get maximum results from the exercise routine.

Buffy almost made a guest appearance in the video.

I found this workout challenging, and I hope you do too. Remember, sweating, breathing heavy, working hard, even maxing out your muscles on an exercise, is a great sign that you are in the right intensity zone. Push yourself for maximum repetitions with good form.

I am now 7-weeks postpartum, and while I am noticing improvements in my fitness I definitely have a long way to go. I’m enjoying the process and the challenge of re-building my strength.

Quarantine Update:

In the last 7-weeks I have only been out of the house three times, plus a few walks around the neighborhood when the weather cooperates. It has been 6-weeks since schools canceled and stay at home orders were put in place. It’s pretty crazy to think about how long it’s been.

Since being fully cleared to workout I have been handling the isolation much better. Exercise is the ultimate stress management tool for me.

Jesse is working 5-6 days per week, so I am home with the kids and working from home part time. We are settling into a routine, but I am anxiously anticipating some better weather days so we can spend more time outside of the house. I am thrilled that we have been able to post 4 new workouts, plus Week 16 of the 6-Month workout challenge, over the last week.

Another positive, Jesse went grocery shopping and was able to get everything on our list, which hasn’t happened in a while. I haven’t been in a store since February. I wouldn’t have been bringing the baby out anyway, since she was born at the beginning of March, but I do miss seeing other people. Maverick has been begging to go to preschool and see his friends. I’m hopeful that by the time his birthday rolls around (July) we will be able to host a birthday party and invite his friends.

It’s an interesting time to reflect and refocus. Since I am not working outside of the house as much, or picking up weekend shifts for my job as an Occupational Therapist, it has allowed us a lot more time to get back into a consistent filming schedule. So for us, that is a major silver lining.

I hope that you are finding some silver linings during this crazy time.

Have fun with today’s workout, and let me know what you think of the new 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.

Warm Up:

Full Length Workout:

Level 1 Burpee
Side Lunge: Right
Side Lunge: Left
Squat Jump
Lunge Jump
Oblique Step Push-up
Reverse Plank Step Out
Temple Tap Abs
Side Plank Reach: Right
Side Plank Reach: Left
Mountain Climbers
Russian Kicks
Down Dog Heel Pulse: Right
Down Dog Heel Pulse: Left
Hydrant: Right
Hydrant: Left
Plank Jack
Burpee
Low Jack
Runner’s Lunge to Warrior III: Right
Runner’s Lunge to Warrior III: Left
Supergirl Heel Tap
Bird Dog
Pop Ups
Speed Skater
Warrior II Twist: Right
Warrior II Twist: Left

Stretch and Cool Down

Total Body Sculpt #2: No Equipment Home Workout

Hi Everyone!

I have a fantastic 40-Minute Total Body Workout for you today. This No Equipment Exercise Routine will work and strengthen your entire body.

I included a lot of fun and unique exercises in this workout that I think you are going to enjoy. You can find the full length workout video and photo tutorial for each exercise below.

Before each exercise we are doing a Cardio Burst. I chose marching in place and high knees. You can select any form of cardio you want: Jumping Rope, Burpees, Jump Squats, Mountain Climbers. You have options. Remember to push yourself during the workout. Your intensity level matters. It should be challenging for you.

Jumping Rope is always a great cardio option.

Nutrition:

A great fitness routine is best supported with a nutrient rich diet. We all know that eating healthy is important. I am personally finding this aspect of a healthy lifestyle very challenging right now.

Our state is under stay at home orders due to Coronavirus (as are most states and many other countries). Since I have a newborn, I haven’t been out of the house in almost two months. I haven’t seen the grocery stores first hand, but I do know Jesse hasn’t been able to find all of our normal foods and the grocery delivery services have long wait times (sometimes a week or more to get a delivery).

My point in sharing this is to remind you that this is a unique time in life and history. Things are crazy. If your nutrition is off it’s normal routine or a struggle right now, you’re not the only one. Do what you can, keep your body moving, and try not to stress more than you have too.

We normally eat tons of fresh produce, but frozen fruits and vegetables are a great and nutritious option. Our freezer isn’t very big, so we are doing our best with the space we have.

Mental Health

Right now, with all the additional stresses in the world, it’s very important to focus on your mental health. Check in with yourself, check in with your friends. Being isolated can be very difficult. Having sick friends and family is even harder.

I find that exercise and meditation are two techniques that have a huge impact on my mental and emotional health. Pay attention to what works for you. We are all in this together.

Have fun with today’s workout, and let me know what you think of the new 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.

28 Rounds of 30/50

In/Out Squats
Curtsy Lunge Kick-Right
Curtsy Lunge Kick-Left
Kneeling Double Kickback-Right
Kneeling Double Kickback-Left
Leg/Hip Lift (Heel Slide Modification)
Side V-Up-Right
Side V-Up-Left
Reverse Plank Butt Tap
Rock the Boat
Table Top Tricep Dip
Locust Arm Series
Down Dog Pushups
Crescent Lunge Arm Series-Right
Crescent Lunge Arm Series-Left
Crab Toe Touch (Alternating)
Side Lying Knee Tap to Back Leg Reach-Right
Side Lying Knee Tap to Back Leg Reach-Left
Side Lying Back Angled Leg Reach-Right
Side Lying Back Angled Leg Reach-Left
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Hip Press with Knee Abduction
Alternating Hip Thrust
Plie
Lunge Lift Elbow Tap-Right
Lunge Lift Elbow Tap-Left
Goddess Reach

Total Body Sculpt Workout #1: No Equipment Home Exercises

Hello Everyone,

I have a wonderful, no equipment, full body workout video to share with you today. The full length workout video, and the photo tutorial are posted below.

I filmed this workout for my Body Sculpt class. Normally I teach this class as a live, in person workout. However, with social distancing measures in place we transitioned to an online workout format.

This workout will take 40-minutes, and combines cardio with strengthening and sculpting exercise moves. It’s a wonderful all around workout for your entire body. We are working each muscle group, and utilizing plenty of compound exercises to maximize the effectiveness of the workout.

This was my first long cardio/full body HIIT workout, since giving birth to my daughter 6-weeks ago. It was challenging for me, and I have a lot of strength building and endurance training to do to regain my fitness level. Due to the Stay at Home orders to reduce the impact of Covid-19 I am moving way less than normal. It felt amazing to finally get in a great, sweaty workout.

I am trying to stay more active throughout the day, which is challenging because I spend a lot of time holding and nursing my daughter. Being fully cleared for exercise has me feeling much better mentally and physically.

I’m also doing my best to make sure that my son gets in plenty of physical activity. It’s still cold and rainy where we live, so we haven’t been able to get outside much. We have been getting creative with some fun workouts, that are still appealing to a three year old.

Staying Active with my son. Mommy and me Yoga.

I hope you enjoy today’s workout! I have been posting workout ideas on my Instagram and Facebook pages to keep kids busy. If you have more ideas, feel free to post them in the comments below.

Have fun, and let me know what you think of the new routine, and the longer workout video!

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.

Jumping Jacks
Lunge Kick-Right
Lunge Kick-Left
Standing Leg Abduction with Arm Cactus-Right
Standing Leg Abduction with Arm Cactus-Left
Rotating Push-ups
Double Jab
Goddess Elbow Tap
Tricep Pushups-Right
Tricep Pushups-Left
In/Out Squats
Lunge Jumps
Squat Pulse or Hop
Warrior III-Right
Warrior III-Left
Angel Abs
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Bird Dog-Alternating
Reverse Plank Leg Lift
Kneeling Hip Tap-Right
Kneeling Hip Tap-Left
Butterfly Glutei Bridge
Clam Lift-Right
Clam Lift-Left
Down Dog Heel Press-Right
Down Dog Heel Press-Left
Flat Back to Chair

40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

Hi Everyone!

Welcome to today’s workout! You will find the real time workout video and photo tutorial below.

This is a fun, total body workout routine. You don’t need any equipment, so you can do this workout anywhere. I’ve done it at home, and I taught this workout in my group Body Blast class.

If you want to amp up the workout intensity you can do so by adding some resistance bands or some dumbbells to some of the exercises.

Remember, exercise is about challenging your individual body. So the right modification for you, is the one that is challenging but doable. You will progress to the more difficult modifications with time and consistency. You should also be learning to listen to your body, and recognize when some of the low impact modifications are best for you.

I can’t wait to be back to full steam, once I am cleared to workout again postpartum, but in the mean time I am modifying everything from my Cardio Workouts to HIIT, LIIT, and Yoga. It’s a great way to remind myself to check in with my body, and stick to the things that are going to contribute to my overall health and well-being.

Cardio Workout:
1 Mile Run 5.5 MPH
.5 Mile Walk 4.0 MPH
1 Mile Run 5.5 MH
1 Mile Walk 4.0 MPH

I am almost 27-weeks pregnant, so I am working out at Moderate Intensity. That means that I can talk throughout my workout. It’s totally fine to sweat and breath more quickly, but I make sure that it’s still a talking effort. If you are not pregnant, you can push yourself to a higher intensity effort, think 8-10 effort on a scale of 1-10. Breath heavy, sweat and push yourself.

My pregnancy has gotten exponentially better and more enjoyable, now that I am back to consistent workouts. My energy and mood are significantly improved, and I feel more like myself.

Have fun, and make healthy choices today! Let me know what you thought of the longer workout, and if you had a favorite exercise move!

Melissa

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

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

Interval Timer Set: 28 Rounds of 35/50

Total Workout Time: 40-Minutes

Squat and Reach
Side Kick-Right
Side Kick-Left
Warrior III-Right
Warrior III-Left
Elevated Leg Adduction-Right
Elevated Leg Adduction-Left
Reverse Plank Leg Lift
Heel Slide Abs
Transverse Ab Squeeze
Tricep Pushups-Right
Tricep Pushups-Left
Table Top Dips
Sumo Pushups
Baby Bear Crawl
Speed Skater
Side Gorilla
V-Slip
Table Kick-Right
Table Kick-Left
Goddess Elbow Tap
Wood Chopper-Right
Wood Chopper-Left
Side Plank-Right
Side Plank-Left
Hydrant Heel Press-Right
Hydrant Heel Press-Left
Jumping Jacks

Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

Hi Everyone!

I hope you are ready for a fantastic workout! Today’s routine is an excellent program for your entire body. You don’t need any equipment. Grab some water, and you are ready to go. Below you will find the full length workout video and the photo tutorial for each exercise.

For this routine, set your interval timer for 30 Rounds of 30-seconds Cardio and 50-seconds Max repetitions per exercise. Challenge yourself to work at a high level of intensity. Aim for between a 7-9/10 level of effort.

If you are breathing hard and working up a sweat, you are in the right zone of intensity.

Interval workouts are a great way to work at your own level. If you need a break, take it, and then get right back into the workout. Fitness and health is a building process. While it’s important to push yourself, it’s equally important to listen to your body, and rest as needed.

Don’t sacrifice form for speed. Get in max reps with good form.

Life Update:

It’s been a wonderfully busy few weeks in the Bender household. I finished up teaching kinesiology classes for the semester. We had a quick trip to California for a wedding and a visit to Disneyland California Adventure Park. My son’s favorite thing in the world is Cars and Lightning McQueen, and bringing him to Cars Land was an amazing experience.

Joy is an understatement for how happy he was to take a trip to Radiator Springs.

I filmed a quick hotel room workout for Instagram while we were traveling, so if you haven’t given that a try check out at @BenderFitness on IG.

I hope you all enjoy today’s workout. I have a whole stack of workouts written and ready to film. Several of them are a longer format, like today’s workout. Let me know in the comments if you liked today’s workout, and if you like having the option of a longer workout.

Have fun, be strong, and make choices that help you feel healthier and happier. See you soon with a new 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

Workout Breakdown:

Set Your Interval Timer for 30 Rounds of 30/50
*30-seconds of cardio between each exercise

Half Squat Rotation
Bird Dog-Right
Bird Dog-Left
Lunge Jump
Angel Abs
Plank Crunch
Spiderman
Reverse Knee Tap
Squat-Switch-Tuck
Criss Cross Abduction-Right
Criss Cross Abduction-Left
Beast Cross Kick-Right
Beast Cross Kick-Left
Ninja Jump
Walk the Plank
Wide Leg Reach to Side Plank-Right
Wide Leg Reach to Side Plank -Left
Shoulder/Hip Tap Push-up
In/Out Plié Jump
Down Dog Hop-Right
Down Dog Hop-Left
Leg Series-Right
Leg Series-Left
Donkey Kick
Pendulum Chair-Right
Pendulum Chair-Left
Down Dog Open Heel Press-Right
Down Dog Open Heel Press-Left
Squat Pulse
Low Lunge Switch

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Hi Everyone!

We have a very special workout collaboration for you today.

I joined up with the wonderfully talented Sean Vigue to create an amazing Total Body Workout. This routine combines Core focused Cardio HIIT and Power Yoga.

That means you are going to be getting a FABULOUS workout in today.

I have had the pleasure of collaborating with Sean Vigue on several occasions, and I am always proud of the workouts we create together. You will find the workout video, and HIIT breakdown below.

Let me know what you think of this workout, and if you would like to see more Bender/Vigue workout combos in the future.

You can find Sean Vigue on Youtube: https://www.youtube.com/user/motleyfitness or on his Website: www.SeanVigueFitness.com

His workouts are definitely worth checking out. Feel free to tag us both on Instagram or Facebook with your workout check-in.

In the Bender household, we are on week three of eating all home cooked meals. Okay, almost all home cooked. We’ve eaten out twice for Family dinner with extended family.

We are really noticing a difference in our energy levels, feeling healthier and stronger.

Eating all home cooked meals is so much more satisfying. It does take longer to shop, prep, cook, and clean all of the dishes. Somehow, despite the increased time and effort going into these tasks, with my increased energy levels it seems like I am able to get more done throughout the day.

We have been focusing on eating a wide variety of vegetables, and incorporating more meatless meals into our food rotation. We still eat seafood and poultry, but re-focusing on vegetables has us feeling great.

I hope you enjoy today’s workout! Please leave us a comment and let us know what you thought. Kind words of thanks to Coach Vigue for joining us are always welcome and appreciated.

Have fun and don’t be afraid to work up a great sweat! If we took you out of your comfort zone today, that’s a great thing. You never know how much you are capable of, until you try something new.

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.

Workout Breakdown:

First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50

1. Plié Twist and Tap-Right

2. Plié Twist and Tap-Left

3. Warrior III Pulse & Squeeze-Right

4. Warrior III Pulse & Squeeze-Left

5. Goddess Tap

6. Rock the Boat

7. Russian Twist

8. Plank Jack

9. Rotating Push-up

10. Heel Lift Plank

11. Temple Tap Abs

12. Reverse Plank Step

13. Side Plank Reach-Right

14. Side Plank Reach-Left

15. Angel Abs

Continue with Power Yoga by Sean Vigue.

Enjoy!

Always consult a doctor before starting any exercise program.

40 Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender

Hi Everyone!

Today’s workout is a brand new 40-minute yoga flow. I am joined in the workout by Sean Vigue. Sean is no stranger two my channel. This is our third workout collaboration, plus he filmed a Full Body Pilates Core Workout for BenderFitness just a few days before I had my son.

It is always fun to collaborate with other people in the fitness industry because everyone brings their own unique style to their workouts. Which means more versatility for you! During this workout we included a warm-up and cool down, a Power Yoga Fat Burn, and a Core Burn section.

You can find Sean:

On YouTube: www.youtube.com/motleyfitness
On his Website: www.seanviguefitness.com

I definitely recommend subscribing to his channel. He has a wide variety of workouts, and a fun personality. Plus, he is an accomplished author of several fitness books. I have his Power Yoga for Athletes Book and I really like it. It makes Yoga accessible to more people.

You can find our other workout collaborations here:

Full Body Pilates Core Workout

20-Minute Plyometric Pilates Fitness Fusion

20-Minute Cardio Core Workout

This month has been challenging for me. I feel like I have been starting & stopping, and halting before I am really able to achieve a good workout rhythm again. I will be writing about it today, and maybe doing a live video on Facebook.

I am really trying to hone in on my diet choices as well. When I get in my workouts my diet is more on track because I have less cravings. When I don’t work out my appetite can get totally crazy, and I don’t feel as satisfied. It can be a vicious cycle of bad habits! I know what I need to do to get on track, and I 100% know that I am capable of it, but it has been a struggle lately.

I hope you guys enjoy today’s workout and work up a fantastic sweat! Please comment, click Like on the youtube video and let us know what you thought of the workout, and if you want to see more collaborations in the future.

Have fun today!
Melissa

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

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

Full Body Home Workout Combo with Dumbbells: Total Body Sculpting Workout

Good Morning everyone!

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

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.

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

40 MINUTE FULL BODY WORKOUT: FAT BURNING BODY SHAPING HOME WORKOUT (REAL TIME)

Hi Everyone!

It’s the start to a brand new week! Today’s workout is comprised of three parts, and will take 40-Minutes to complete the full workout.

If you don’t have time to complete the full 40-Minute workout, you can find the videos broken down by section here:

Jump Rope Workout
1 0 Minute Stability Ball Workout
20 Minute HIIT Workout

Remember, it’s okay to modify the workouts to fit your needs and your schedule. The most important thing is getting in consistent workouts and challenging yourself to push hard enough that the workout is a challenge for you.

Challenge yourself to use proper form throughout the workout. This set will work every part of your body, while providing a fantastic fat burn.

Yesterday I had the chance to speak at a Woman’s Health & Wellness Event. It was a wonderful event, and I met a lot of women from all different walks of life and talked about Sculpting a Fit Lifestyle. I got a chance to talk about fitness across the lifespan (as an Occupational Therapist I work primarily with elderly people, and I see the direct impact of health choices as people age). I want to give each and every one of you a big High Five & Pat on the Back for showing up here today to workout. You are making a choice that is going to impact you in a positive way throughout your life. Keep making these healthy choices. <3

29.5 Weeks Pregnant

Have fun today!
Melissa

PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope (or do rope less jumping)

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)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

Good Morning Everyone!

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 modify these 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.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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.

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real Time)

Hi Everyone!

I hope you’re ready to workout! One round of today’s workout will take 40-Minutes. This workout consists of three parts. I put the workouts together in one video, but if you are in a rush for time you can find each section individually here:

Jump Rope Workout
1 0 Minute Stability Ball Workout
20 Minute HIIT Workout

Our Workout Schedule for this week has been:

Monday: 15 Minute Flab-u-less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: 15 Minute Sculpted Body Home Workout with Dumbbells

Thursday: Yoga Flow Workout: Lean Stretch Fat Burn

Friday: That’s today! 40-Minute Full Body HIIT.

Today is a very special day in the Bender household. It’s Jesse’s birthday! We will be doing some celebrating this weekend, but we will also (finally!) be filming some brand new workouts. In the mean time, I hope you enjoy today’s workout! It’s a great full body challenge!

Have fun today! You can find me on Facebook: www.facebook.com/MelissaBenderFitness, and on Instagram & Twitter: @BenderFitness

Let me know what you think about the workout and how you are feeling after this week’s workout schedule. Also, remember, you can adjust and add rest days to the week as you need. You should have 1-2 full rest days per week.

See you soon!
Melissa

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

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)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

10-Minute Warm-Up/Learning the Moves.
20-Minute HIIT
Water Break
20-Minute HIIT
10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real…

Hi Everyone!

Today is Day 5 of my workout schedule for the week:

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 Workout (Repeat 1-3X)
Day 4: Yoga, Pilates, Bender Fitness Fusion, Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

I created a compilation video of the three workouts (below). All of the individual workouts are still available so you can mix and match. The new video combines them to make it easy for you to go straight through all three workouts.

The total workout time is 40 Minutes. When you put it all together it is a great, full body workout to sculpt, strengthen and burn fat.

Have fun with this one! I have brand new workouts coming your way. I changed the structure of the workout routines this week so you can all know what to expect. Let me know what you think in the comments or on my Facebook page.

Melissa

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

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)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

Bender Fitness

Fitness Should Be Free

40 minute

Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

Choosing the Right Amount of Weight for your Dumbbells:

Nutrition:

Ultimate Lower Body Burn Workout with Melissa Bender & Sean Vigue: Intervals, Cardio and Yoga

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

5-Minute Warm-Up Video:

Body Sculpt Workout #5:

Total Body Sculpt: Workout #4: Great Results, No Equipment

Meals and Nutrition:

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

Quarantine Update:

Warm Up:

Full Length Workout:

Total Body Sculpt #2: No Equipment Home Workout

Nutrition:

Mental Health

Total Body Sculpt Workout #1: No Equipment Home Exercises

40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

Life Update:

Workout Breakdown:

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Workout Breakdown:

40 Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender

Full Body Home Workout Combo with Dumbbells: Total Body Sculpting Workout

40 MINUTE FULL BODY WORKOUT: FAT BURNING BODY SHAPING HOME WORKOUT (REAL TIME)

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real Time)

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real…