Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Hi Everyone!

It’s workout time! Tonight I will be teaching a 60-Minute Yoga Class. I posted two workouts below. The first workout is a Lean & Sculpted Arms Workout.

For the Arm workout you will need dumbbells, or something to add resistance to your workout. It is focused on strengthening and sculpting your arms.

The second workout is a 30-Minute Yoga Flow. You can choose to combine both workouts, or pick one to do today. For the yoga flow, don’t let the arm balance (crow pose) in the picture below scare you. It is an optional pose, and I demonstrate some preperatory movements prior to going into the pose. You can skip the pose and come back to it when you are ready. When I teach this pose, sometimes students feel more comfortable trying it with a small pillow in place, and me spotting them close by.

I hope you enjoy toy’s workouts! It has been crazy busy here, but I will be catching up on filming. I have several new Boot Camp Workouts to share with you all.

Have fun!

Melissa

PS Give yourself a pat on the back for showing up here to workout again today (or for the first time today). Consistency is the key to results and creating a healthy lifestyle. Just showing up is a huge part of the battle.

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

Complete 8-15 reps per exercise. 30 second plank between exercises.

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Repeat 1-3X.

30-Minute Yoga Flow

Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

Hi Everyone!

I hope you’ve been enjoying the workout week so far! If you need a rest day, you can take one today, and pick up with today’s workouts tomorrow. If you are still feeling good and ready to get in another workout I have a good combo for you today!

This is our week’s workouts so far:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: Jump & Tone Boot Camp
Wednesday: That’s today! Arms & Back/Power Yoga Fitness Fusion

Today’s combo includes an arm/back workout. I also posted a link to my Building to a Pull-up video. Pull-ups are one of the best exercises you can do for your back. If you have access to a pull-up bar I definitely recommend trying it.

The second workout today is a Yoga Fitness Fusion. It is a variation of regular Sun Salutations that incorporates dumbbells for an added full body challenge. It’s different from our regular workouts, but I think you will like it!

I filmed a new quick Thigh & Butt Workout last night. I will work on getting that posted this evening. For all my US friends I hope you have a fantastic Thanksgiving tomorrow!

Have fun with today’s workouts! Let me know what you think!

Melissa

PS I am on Instagram & Twitter as @BenderFitness
I am on Facebook at: www.facebook.com/MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Hi Everyone!

I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.

This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!

You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!

I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.

I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).

I hope you enjoy today’s workout!

Melissa

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

My Cardio: Interval Run

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

10-Minute Jump Rope Workout:

20-Minute Abs & Arms Workout: HIIT Home Workout

Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Arms, Back, Core & Cardio Workouts: Burn & Strengthen Home Workout

Hi Everyone!

I took yesterday off from working out. I needed to get a lot of things done around the house after work so I switched up my rest days. Incorporating rest is just as important as getting in your workouts. Rest is when your muscles recover and build.

I did a lot of stretching and practiced my Splits. I am getting closer!

If today isn’t your rest day I have some great workout options for you below. You can do one of these workouts or combine them together. Below you will find videos for a Quick Arms & Back Workout, and a Cardio Core workout I did with Sean Vigue.

I hope you all enjoy the workouts!
Melissa

PS I still have some recipe posting to do & I’m looking forward to filming a new Q & A for everyone!

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Part 1: BenderFitness HIIT

*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.

Frogger Plank Crunch
X-V-Up
Frog Hopper
Temple Tap Abs
Side Plank/Hip Lift-Right
Side Plank/Hip Lift-Left
Leg Circles-Right
Leg Circles-Left

Part 2: Pilates with Sean Vigue

Repeat 1-2X

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

Hi Everyone!

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

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

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

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

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

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

I hope you enjoy today’s workout!
Melissa

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

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

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

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

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

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

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

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

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

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

Arm & Leg Sculpt: Home Dumbbell Workout

Hi Everyone!

I am playing catch-up to get the newest workouts posted again! Last night I did a 5-Mile run outside followed by a 90-Minute Ballet lesson. In my Ballet class we focused on flexibility yesterday so I got in some great stretching.

This workout is an oldie, but I have great new workouts planned to film tonight and tomorrow.

In the meantime you can try this workout.

Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter.

Enjoy the workout!

Melissa

PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell.

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X

12 Minute Leg & Arm Burnout HIIT Workout

Hi Everyone!

This workout is a 12 Minute Leg & Arm Burnout Workout. It’s challenging, but effective. You will be dripping sweat by the end of the workout.

This workout combines Plyometric moves and Push-up variations. The intervals are shorter so be sure to push yourself to get in as many reps as possible without sacrificing form. You can substitute planks variations for the pushups if the movements become to intense. There is always a way to modify.

Jesse and I arrived in Los Angeles, California today. We are having a great trip so far! We will be filming some new workouts while we are here, but first I need to catch up on my sleep! The time change has me thrown off schedule. Properly resting your body impacts your health just as much as getting in a good workout.

Have fun with this routine. I will get a new one posted ASAP. Enjoy!
Melissa

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Quick Dumbbell Exercises to Tone Your Arms & Back

Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but challenging. You can do this workout on it’s own, or combine it with cardio. I posted my 10-Minute Jump Rope workout below. A great option for this workout is alternating rounds with a round of jump rope (Dumbbell Workout-Jump Rope-Dumbbell-etc). This will allow you to work on strengthening and fat burning at the same time.

Another option is to pair this workout with my 15 Minute Standing Ab Workout. I combined these two workouts and I can definitely feel it in my lats (back), triceps (back of the arms), and core today.

When selecting a weight you want to choose an amount of weight that is challenging for you. If you are easily blasting through 20-reps you want to increase the weight. This will help you to improve your strength, get a higher calorie burn, and achieve shape and definition. Ideally you should be able to do 8-12 reps, with fatigue for the last two reps. Although your muscles will feel tired, the weight shouldn’t be so heavy that you are sacrificing form.

Tonight I have my Ballet Lesson, so that will be my workout tonight. One day per week I take a 90-Minute Ballet class. This is my “me time.” It’s something I do for pure enjoyment, because I love dancing and until recently I hadn’t danced at all until 2007, and hadn’t taken a Ballet class since 2001. Soon I will have to film a Ballet inspired workout.

Have fun with today’s workout!
Melissa

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Repeat 1-3X

BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

Hi Everyone!

This is workout #9 of my 10-Week BodyRock.tv workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.

Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.

Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!

Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.

I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissa

Set your Interval Timer for 9 rounds of 30/50.

*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.

Knee Drop Plank
Almost-Handstand Pushups
Cheek to Cheek
Superman Pushup
Heel Press Plank
Oblique Pushup
Plank Jack
Camel Pushup
Down Dog Plank Press

Repeat 1-4X

12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout

Hi Everyone!

It’s time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don’t need any equipment for this routine.

This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise.

I hope you enjoy this workout! I am off to work!

Melissa

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Arms & Back: Quick Home Workout

Hi Everyone!

Let’s keep building those muscles for our Lean Muscle Building Workout Challenge!

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas.

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post.

I filmed a stretching routine to improve splits last night, so I will also have that posted for you this evening. Have fun with the workout!

Remember, rest and stretching are two key components to building lean muscle.

I hope you enjoy today’s workout!
Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

30 Minute Home Dumbbell Workout

Hi Everyone!

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

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

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

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

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

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

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

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

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

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

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

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

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

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

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

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

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

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

Slim & Sculpted Arms Workout

Hi Everyone!

This is workout #2 of the Lean Muscle Building Challenge. Tonight’s workout is tough! The video is below. This one is focused on toning and strengthening your arms.

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point.

Full steam ahead! Enjoy the workout. 🙂
Melissa

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

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio

Day 16: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to Day 15 of my HIIT the New Year Hard Workout Challenge! You can find my new Standing Abs & Thighs workout here!

I am behind on posting so this is the interim workout. Two new workouts will be posted today.

Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.

It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.

Melissa

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

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

30/50 Second Intervals

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted.
–Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X

HIIT the New Year Hard: Workout 9: Arms & Back

Hi Everyone,

Today is Day 9 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout, but there will also be a brand new workout today. I wanted to get a workout posted for all you early birds!

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas.

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post.

When I filmed this workout I paired it with a long run. It’s a great one to pair with some Cardio. You can choose one of my Cardio Workouts here or pair it with your cardio of choice.

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. I feel like I have slowed down, and I want to improve on those times, which means I need to start consistently incorporating running into my workouts again.

I hope you enjoy today’s workout! Check back later if you want to wait for the newest workout.
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness

10-12 Reps Per Exercise

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

20 Minute Abs & Arms Workout: HIIT

Hi Everyone!

Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core.

I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it.

I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout.

I also announced my up-coming Challenges for 2015 today! You can read more about them here: HIIT the New Year Hard Fitness Challenges.

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. 🙂

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Full Body Sculpting: 20 Minute HIIT

Hi Everyone!

I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one!

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I will definitely see you later with a new workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. 🙂

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

Repeat 1-3X

*Be Sure to Cool Down

Core and Arms Workout: Quick HIIT (10 Minute Real Time)

Hi Everyone!

I hope you’re ready for a great workout for your core and arms! Jesse is sharing today’s workout, and there are several new move combinations in this routine!

If you are building to your push-up, all push-ups can be performed from your knees. Push yourself to do as many full push-ups as you can and then transition to your knees to complete the rest.

Workouts should always be a building process. Challenge yourself to try the things you can’t do yet. Today might be the day that you will exceed your own expectations.

Have fun with today’s workout! I am also planning on sharing some fun new recipes, and I am already working on a great challenge to start the new year off right!

Have fun working out with Jesse tonight. 🙂

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

Arm and Leg Sculpt: Dumbbell Workout

Hi Everyone!

I am playing catch-up to get the newest workouts posted again! I have worked overtime for the last three weeks, and I missed a few workouts due to complete exhaustion. This is an oldie, but I have two new workouts to share. I will get one of them posted today, and the second one posted tomorrow.

In the meantime you can try this workout from my 30 Day Workout Challenge:

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!

Melissa

PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.