arms

5 Minute Arm Workout: Melissa Bender Fitness

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Hi Everyone, 

This is the arm portion (part 3) of my 20 Minute Full Body Interval Workout If you want to do the entire workout click on the link. Otherwise, feel free to mix and match, or break up your workout. Whatever works for you! 

I am a big fan of interval workouts. You get great results, quickly. 

Check back later for a new workout!
Melissa

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Sexy Arms Workout

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Hi Everyone!

It was another gorgeous day today. It hit 83 degrees here, which is one of my favorite temperatures! I did this workout and then I went for a 3.5 mile run, with some nice big hills. The run took me 29 minutes. 

Today’s workout has plenty of fat burning moves, works all of the major areas of your arms, and still works your core and legs. I really like my workouts to be more holistic, and to work everything, even when I am focusing on a particular area. 

There will be another workout tomorrow. Don’t forget to start using www.benderfitness.com to get used to the new domain before the change becomes permanent!

See you tomorrow,
Melissa

Beginner: 10 Reps, 30 seconds
Intermediate: 15 Reps, 45 seconds
Advanced: 20 Reps, 60 seconds

1. Burpee
2. High Knees (timed)
3. Squat
4. Walking Pushups
5. Lunge Jump
6. Tricep Pushup (left)
7. Tricep Pushup (right)
8. Oblique V-Up (right)
9. Oblique V-Up (left)
10. Russian Kicks (timed)
11. Heel Pull with Ball

Repeat 2X

Dip Station Bonus Round

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Hi Everyone,

This is the bonus round I mentioned when I posted the workout earlier today. 🙂 For those of you who asked me for a dip station workout here it is! This one had me sweating quickly! It was a different kind of challenge than my normal workouts. I am especially partial to the core exercises you can do with this piece of equipment.

I am off to bed. I need my eight hours of sleep! Have a great night, and check back for a new workout tomorrow. I will be back with an equipment free body weight routine. 

Melissa

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

1. Kick Lift (right)
2. Kick Lift (left)
3. Tick Tock Lift
4. Reverse Pushup with Kick
5. V-Lift
6. L-Sit Pullups
7. Straight Leg Lift

Tight Arms and Abs

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Hi Everyone!

Tonight’s workout focuses on Arms and Abs. In addition to the workout in the video I ran 3.5 miles outside. It was another gorgeous day. You can do one of the cardio videos from the cardio tab above, you can jump rope, or you can go out for a run if you want to add on to this workout. These exercises help tighten, tone, and shape the muscles, and the cardio helps burn off any fat that is hiding those muscles. 

Tomorrow Cydney is back, and we are going to do an intense full body workout. She has really been working hard, and increasing her fitness level. I have been so impressed with her commitment and dedication. So check back tomorrow for a brand new workout!

Melissa

Beginner: 10 reps
Intermediate: 20 reps
Advanced: 25 reps

1. Burpee
2. Rock the Boat
3. Tricep Pushup (right)
4. Tricep Pushup (left)
5. 3-Part Abs
6. Plank Arm Extensions
7. Zombie Situps (with or without weight)
8. Tricep Dips
9. Ab Twist (with or without weight)
10. Up/Down Dog/Dive Bomber

Flab Free Arms and Abs! Melissa Bender Fitness Workout

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Hi Everyone,

Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.

Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.

Check out the workout breakdown below, and have a great night!

Melissa

PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!

Flab Free Arms and Abs
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. Burpees
  2. Triceps Pushups (right)
  3. Triceps Pushups (left)
  4. Chatarunga Hold
  5. High Knees (timed)
  6. Hip Lift/1 Leg Drop
  7. Bicycle
  8. Rock the Boat
  9. Jump Squat
  10. Down Dog Pushups
  11. Triceps Drop (with chair)
  12. Plank with Light Weight (right) (we used 5 pound weights)
  13. Plank with Light Weight (left)
  14. Lunge Jump
  15. Oblique Twist (timed)
  16. Temple Tap Abs
  17. In/Out Pulse (right)
  18. In/Out Pulse (left)
  19. Burpees