arms

12-Minute Dumbbell Workout: Fun & Effective Exercises for Stronger, More Defined, Shoulders, Arms, Legs & Glutes

Beast Pose Heel Press for the Posterior Chain and Core Exercise
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Welcome to a Fantastic Workout for your arms, shoulders, legs, thighs and glutes. This exercise routine uses dumbbells for resistance training to build strength and muscle definition. We will be doing some of the best exercises to build strength in the upper body and lower body, with some fun movement variations to keep the exercises fresh and interesting.

One round of this workout is only 12-Minutes, so this is a fast and effective exercise routine that will help you build strength and definition in the upper and lower body. The first half of this exercise program is focused on the arms and shoulders. The second half is focused on the legs and glutes. You will feel the burn with these amazing leg and butt sculpting exercises. The exercises are low impact so there is no jumping or plyometric moments in this routine. This exercise routine is great for beginners. It will be challenging, but doable. The Beast Heel Press Move can be modified if necessary, by placing the bottom knee on the floor throughout the movement. Remember, there is always a way to modify a workout to make sure it is working for you.

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

In addition to filming new workouts, I’m also re-focusing on nutrition and getting in delicious and healthy meals. Keep your eyes posted, because I will be sharing some great new recipes. If you follow BenderFitness on Pinterest you might have seen some of these meal ideas already.

Sweet Potato and Chickpea Spinach Salad: https://pin.it/2SS7C8E

I’m working on filming new workouts and recipe tutorials so be sure to check back regularly. It took me three attempts to film this workout (which is why I’m in a different outfit for some of the tutorial photos.)

We have hit a lot of road blocks and hurdles lately. When that happens it’s important to keep moving forward. In the past month my husband had three surgeries and both of my kids got sick. The silver lining is that everyone is healthy now and that fact fills us with extreme gratitude.

Your health impacts every moment of your day. Being physically active is a blessing. Sometimes we (myself included) forget that, and think of exercise as a chore. Exercise, strength, mobility…those are amazing privileges. Movement is what we do to maintain and improve our health, and it impacts your quality of life every single day.

So enjoy, and remember to practice gratitude. The more you practice it the easier it becomes (and it helps improve your life satisfaction!)

Let me know what you thought of the workout. Did you have a favorite exercise? One that challenge you the most? Leave me a comment, share or click like. Those little things mean a lot.

Have fun!

Melissa

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

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

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

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

The Workout:

Equipment: Two Dumbbells

  1. Around the World
  2. Shoulder Press
  3. Lateral Raise
  4. Bicep Curl
  5. Tricep Drop
  6. Halo
  7. Warrior Deadlift: Right
  8. Warrior Deadlift: Left
  9. Goblet Squat with Heel Raise
  10. Beast Heel Press: Right
  11. Beast Heel Press: Left
  12. Rotating Chair
Around the World
Around the World
Bicep Curl
Beast Heel Press
Halo
Halo
Halo
Bicep Curl
Bicep Curl
Lateral Raise
Tricep Drop
Shoulder Press

Arms, Shoulders and Back: Tabata Style Workout

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Hello Everyone!

Grab your dumbbells for this quick upper body workout. This quick home exercise routine will work your arms, shoulders and back. The intervals are short: 20-seconds of maximum repetitions followed by 10-seconds of rest, but you will really feel the burn as you build strength and endurance.

You will need a little bit of equipment: a chair and two dumbbells. If you don’t have dumbbells grab something to add a little resistance to your workout.

Each section of this workout routine will take 4-minutes with a short break in between segments. Because each section is only 20-seconds you can really push yourself to get in maximum repetitions (still with good form!) because your muscles will experience less fatigue during your workout.

I used two 12-pound dumbbells during this workout routine. You want to choose a weight that will challenge you, but that you can complete the full set of reps with good form. The last couple of reps should feel tiring.

Keep some water handy to stay hydrated and quench your thirst in between rounds.

You can do this workout on it’s own, repeat it or pair it with another workout. I love these quick and efficient workout routines, because it’s so much easier to fit into a busy schedule, but you still get fantastic fitness results.

If you want to learn a little bit more about Tabata workouts, check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

Have fun, and let me know what you think of the 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.

1. Decline Pushup
2. Dips
3. Incline Push-ups 
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row

15 Minute Full Body HIIT + 20 Minute Arm & Belly: Fat Burning Workout

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Hi Everyone!

It’s workout time again! Are you ready for a great workout? I know I am! I feel the need for a good sweat session.

Below I posted workout Days 26 & 27. I had an active rest day yesterday, so I am going to be stacking these two workouts together. You can choose to do one or both. As I have mentioned in the past: use the workout schedule, but if you need to modify it a bit that’s okay! If you miss a workout don’t let it throw you off track. Just hop right in and keep going. Consistency=Results.

We create strength by challenging our bodies. These workouts will keep your body guessing, because they change all the time! You are utilizing your muscles in different ways, with different movements, and creating a functional strength that will improve your overall fitness level. 

We have just a few more days left of this challenge, before we start our February workout challenge! Comment and let me know how you are doing, and if you are going to do the February challenge as well!

Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 26 Workout:

Get Your Own Interval Timer: Buy a Gymboss now.

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Day 27 Workout:

Get Your Own Interval Timer: Buy a Gymboss now. 

15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio

Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees). 

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sumo Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

 

5 Minute Arm & Back Workout

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Hi Everyone,

Welcome to Part 3 of today’s workout: Compound Exercises for the Arms and Back! I broke this workout into three segments so you have the option of doing/repeating each routine separately, or you can do the full length workout video. You can find the other sections of the workout below:

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Part 1: Butt & Thigh Workout img_3956

Part 2: 5-Minute Core Sculpt Workout

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15-Minute Full Length Version of the Workout

You can repeat this section multiple times to really amp up the intensity. I had to switch to lower weight dumbbells for the arm exercises (12 lbs each). I am going to slowly build my way back up to a higher weight. Choose a weight that challenges you. If it’s easy you want to increase your weight!

Always focus on form during each exercise. This will maximize the benefits, and help prevent injury.

Let me know if you like having the shorter workout options in addition to the full length workout in the comments below,

Have fun with the workout!
Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Repeat 1-3X

Postpartum & Beyond: Week 4: Workout 26: Upper Body Sculpt

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Hi Everyone!

Today is an Upper Body Day! I have an Arm Workout posted below to help sculpt, shape and strengthen your arms. I mentioned in my Facebook Live post that I am behind in filming today. (Update: The new workout video is posted below!) It was a hectic day, and I was thrown off my schedule. We may get to film the workout tonight, but most likely it won’t happen until tomorrow. That means I have a throwback workout posted below. We have Maverick’s bedtime schedule down pat, but his daytime routine has been thrown off a bit since his doctor’s appointment earlier this week.

This post will be updated with the new workout. I will be switching my rest day from tomorrow to today. You can see the schedule below. Days 5 and 6 are going to be swapped for me, and the new full body workout will be up on Saturday.

Week 4 Workout Schedule:

  1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
  2. Interval Cardio Day
  3. Tighter Tummy Workout + Moderate Intensity Cardio
  4. Rest Day
  5. Arms & Upper Body + 30-Minutes of Easy Cardio
  6. Rest Day
  7. Full Body Workout + Easy Cardio

During my Facebook Live post I asked what you would like to learn more about. I am going to try and do a combination of video, and blog post answers on different topics each week. I have a book where I am keeping a list of topics that people have requested more information on.

Also, Sunday Run Day topics will be starting this week. Jesse is going to be addressing different running topics, techniques, running workouts, stretches, etc, each week. If you have specific questions for him let us know, and I will start a list of questions for him as well.

Enjoy today’s workout! I will update this post with the new one as soon as it’s up!
Melissa

PS I am on social media as @BenderFitness, and on Facebook as @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 30/50. 
*30 Seconds of Cardio before each exercise.*

1. Skier
2. Bent Over Reverse Fly
3. Bent Over Row-Right
4. Bent Over Row-Left
5. Bicep/Deltoid Squeeze
6. Lat Press/Pull
7. Reverse Curl
8. Tripod Press
9. Weighted Shoulder Rotation
10. Curl, Press & Drop

Repeat 1-3X and add 30 Minutes of Easy Cardio.

Equipment: 2 Dumbbells

Buy a Gymboss now.  Set Your Timer: 30/50: 30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Repeat 1-3X

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back

Postpartum & Beyond: Week 1, Day 4: Arms & Back Workout

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Hi Everyone!

Are you ready for workout #4? Today we are focused on the Arms and Back, with some nice cardio fat burning before each exercise.

I chose jump rope for my cardio bursts, but you can pick whatever cardio option you are most comfortable with (just be sure to challenge yourself and keep your heart rate up!)

Week 1 Schedule:

  1. Lower Body Workout + 30-Minutes of Cardio
    2. Core Sculpt Workout + Interval Cardio
    3. 30-Minutes Moderate Intensity Cardio
    4. Arms/Upper Body & Interval Cardio
    5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
    6. Full Body Workout + Walk
    7. Rest Day

How are you feeling so far with the workouts? I am using the hashtag: #6wksofBenderFitness on Instagram. Use that tag in your check in photos so I can find them easily! I love seeing you all working out with me. It’s so motivating to do this as a team. You can find me on social media: @BenderFitness, and on Facebook: @MelissaBenderFitness

I planned on pairing this workout with an interval run at the track, doing .5 mile repeats. I didn’t make it to the track, so I have the run on my agenda for tomorrow instead. That doesn’t mean you can’t pair the workout with an interval run today though! Just remember, sometimes life happens, but make your fitness a priority. If you have to re-schedule it’s not the end of the world, but if you can get in even a short workout it helps  you stay consistent and on track!

As a reminder, my DietBet challenge started on Monday, but you can join up to 2 weeks into the game. If you still want to join earlier is better than later, because you will have more time to hit your goal: www.dietbet.com/BenderFitness. There is over $13000 in the pot right now, and everyone who hits their weight loss goal gets a portion of the money.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50, Dumbbell and a Jump Rope (optional).

For Reps:
Level 1: 10 Reps, 30 Seconds Cardio
Level 2: 15 Reps, 30 Seconds Cardio
Level 3: 20 Reps, 30 Seconds Cardio

*30-seconds of Cardio Before Each Move.

  1. Curl-Right
  2. Curl-Left
  3. Chest Press-Right
  4. Chest Press-Left
  5. Plank Hold
  6. Tricep Drop
  7. Row-Right
  8. Row-Left
  9. Dips
  10. Reverse Pushup

*Optional Bonus: Bent Arm Hang or Pull-Ups

Cardio

Cardio

Curl: Part 1

Curl: Part 1

Curl Part 2

Curl Part 2

Chest Press: Part 1

Chest Press: Part 1

Chest Press: Part 2

Chest Press: Part 2

Plank

Plank

Tricep Drop: Part 1

Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2

Row: Part 1

Row: Part 1

Row: Part 2

Row: Part 2

Dip: Part 1

Dip: Part 1

Dip: Part 2

Dip: Part 2

Reverse Pushup: Part 1

Reverse Pushup: Part 1

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (Modification 3)

Reverse Pushup: Part 2 (Modification 3)

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is focused on the Abs and Arms. It took me 20-Minutes to go through this workout.  This one is focused on Reps instead of time, so the time may vary a little bit depending on how many reps you are going for.

As always, focus on form during each exercise, and push yourself to your personal maximum. As long as you are challenging yourself, you are on the right path. Don’t be afraid to progress to the next level as the moves get “easier” for you.

I originally filmed this workout as part of my 12-Week Bikini Competition Prep Workout Series. I was about 4-weeks out from competition day during this workout. During this workout series I felt so healthy, strong, and fit. It remains one of my favorite workout programs I have created. It also makes me excited for the new program headed your way next month. I still have about 4-weeks and a few days until I will be cleared for exercise.

arms red

I have some fantastic special guests filming some new workouts for you all in the meantime! First up is a 20-Minute HIIT Fat Burning Workout with Millionaire Hoy. Millionaire’s workout will be posted tomorrow, and you guys are going to love it! I am planning on trying it when I am cleared for exercise.

Have fun with today’s workout! See you tomorrow with a new workout!
Melissa

PS You can find me on Instagram, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram @BenderCrosby1

Equipment: Dumbbell & Chair or Bench

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Repeat 1-3X

Lean & Sculpted Arms: Home Workout + 5-Day Workout Schedule

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Good Morning Everyone!

I hope you’ve been enjoying the workouts I have posted this week! I included links to each workout we have done this week below, for easy reference. It’s a great one to Bookmark or Pin if you want to keep the schedule handy.

Today’s workout is focused on the Arms. For the workout you will need dumbbells, or something to add resistance to your workout. Muscles give your arms shape. It’s not anything to be afraid of! A lot of women avoid working their arms so they won’t look “bulky” but it takes a LOT of work & purposeful effort to get a woman to look bulky in the arms. So don’t be scared! Grab some dumbbells, as heavy as you can handle with good form, and go for it! If you have lighter dumbbells you can increase the # of reps to maximize the challenge.

During this workout the last 2-3 Reps of each exercise should be very challenging for you!

Workouts from this Week:

Workout 1: 30 Minute Full Body Home Workout & Fat Burn

Workout 2: Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Workout 3: Better Booty Workout: Glutes, Hamstring, Thighs & Legs

Workout 4: 20-Minute Cardio HIIT & Sweat: Workout to Burn Fat & Sculpt Lean Muscles: Metabolism Booster!

Workout 5: That’s today! Get Ready to Work Your Arms!

*Include 1-2 Rest Days this week. I also recommend choosing one Yoga or stretch video. Flexibility reduces your risk of injury, AND improve the speed of your results! The increased range of motion can increase the power of each movement. You can find those here: https://www.benderfitness.com/category/yoga.

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. 

*If you are using lighter weights you can increase your reps to 20 as long as you can maintain good form throughout each exercise.

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.

Arms + Full Body Home Workout Combo: 20-Minutes

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Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

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

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

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Repeat 1-3X
Optional: Pair with 30 Minute of Cardio

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12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout

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Hi Everyone!

It’s been a busy fitness day here in the Bender household! I got off of work early, and the temperatures were in the 80s F (my favorite!) I took full advantage of the unexpected free time and got outside!

I went for a long walk in the sunshine. When I came home Jesse was just getting home from work and he wanted to try the workout I posted yesterday: Full Body 20-Minute HIIT: Legs, Cardio & Core. I went through the workout with him again. We did it for Reps instead of time, and went for 20-Reps per exercise. I have a feeling that my glutes are going to be feeling this workout tomorrow! They weren’t sore today, but I could definitely feel that I worked the same muscles two days in a row.

We followed that up with a very slow run (since I was so active today I really didn’t want to over-do the pace!) We did our 5K loop, and I took a few walking breaks on hills to make sure I didn’t overheat.  We finished up with some stretching. It was so nice to have a day to just relax and move!

Today’s workout is an Arm & Leg Burnout HIIT. It alternates plyometric movements with pushup variations. The intervals are shorter than my typical workouts, so really push yourself to get in maximum reps and move as quickly as possible between each exercise.

I can’t wait until I can get back to doing all of these pushup variations again! They are such a great core workout! My belly is getting much bigger, so I have been doing pushups modified by placing my hands on a bench or the wall. I miss the full challenge, and it will be interesting to see how long it takes me to re-build my strength once baby is here.

I hope you enjoy today’s workout! It’s a quick one, so don’t be afraid to repeat it, or pair it with another workout!

Have fun!
Melissa

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

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

*The intervals are shorter so really push as hard as you can and get in as many reps as possible!*

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

Tone It Up: Core, Legs & Arms Home Workout Combo

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Good Morning Everyone!

I posted two workouts below, so be sure to scroll down and get in both.

The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).

I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.

The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.

Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.

The first workout I posted this week is: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout. If you haven’t tried it yet, check it out!

Have fun!
Melissa

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

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Repeat 1-3X

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

 

15-Minute Flab-u-less Arm Workout

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Good Morning Everyone!

I have a quick 15-Minute Per Round Arm Workout for you today. This workout alternates cardio bursts with different weighted exercises to help shape and sculpt strong, lean muscles. So grab some dumbbells and get ready to sweat!

Last night Jesse and I taught a 60-Minute Yoga class (he shows all of the full versions of moves right now, and I do some pregnancy modifications throughout the class). We followed it up by a nice walk outside. It was a more gentle workout day for me. For those of you that wanted a more challenging workout I posted: the Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout combo.

I got a lot of great feedback on Facebook and Instagram for that workout routine, so I am glad you guys liked it and found it challenging!

I try to respond to as many comments as I can, but even if I don’t get to them all, I am looking!

I hope you enjoy today’s workout! I am off to work. TGIF!

Melissa

Equipment: 2 Dumbbells

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Repeat 1-3X

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back

Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

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Good Morning Everyone!

It’s Friday, so I wanted to take a minute and share links for all of the workouts I posted this week. Remember, you should be taking 1-2 Active Rest days per week. That means you do something that keeps you moving, but doesn’t significantly raise your heart rate or challenge your body. Your muscles build and repair when they rest. This means that rest days actually help you see your results more quickly.

On Active Rest days I like to walk, hike, or go for a very easy paced run. You can schedule your workouts in whatever way works best for your schedule. You can repeat each workout, or even pair it with a different workout if you like variety.

The important thing to do to stay on track is make sure that your workout schedule works with your lifestyle. Also, recognize that your workouts are just as important as your other priorities and schedule them into your life. Your health isn’t negotiable. It impacts every aspect of your life, from how you feel in your relationships, your work efficiency, going through your days pain free, and more.

Don’t let your health be optional. It’s to important. I work as an Occupational Therapist, and every day I see the impact of long term lifestyle choices on people’s recovery times after illness or accidents. What you do today will impact your future health.

I hope you enjoy today’s workout! You can check in with me on Facebook: www.facebook.com/MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

Have fun!
Melissa

This Week’s Workout Schedule

Workout 1: 15-Minute HIIT: Full Body Fat Burning Home Workout

Workout 2: 15-Minute Full Body Workout to Improve Running Form & Efficiency

Workout 3: Full Body Bender: Home Workout

Workout 4: 16-Minute HIIT for a Tighter Core

Workout 5: Low Impact Lower Body Workout: No Equipment, Legs, Thighs & Butt Workout

Workout 6: Today’s 20-Minute Arms & Abs Workout (video below)

 

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

 

 

 

 

Tone Your Tush & Arm and Back Home Workout Combo

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Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

 

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

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

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

toned-tush-003

Repeat 1-5X

  1. Bicep Curl to Press
  2. Row-Right
  3. Row-Left
  4. Arm Extension
  5. Shoulder Press to Tricep Drop

quick arm & back yt

 

 

 

 

 

20-Minute Arms & Abs HIIT: Home Workout

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Hi Everyone!

I hope you are feeling great, and ready for today’s workout! We are already halfway through the work week, so hopefully you got in some great workouts already. Did you try yesterday’s Round Butt, Strong Legs: 20 Minutes Per Round Workout?

Today’s workout is a throwback workout. This workout is focused on cardiovascular fat burning, and sculpting your arms and abs. You can repeat it up to 3X, and/or pair it with 30-minutes of cardio of choice. When I filmed this workout I paired one round with a 3-mile run.

As always, focus on getting in the maximum number of reps you can during each interval, with good form. I also posted a breakdown for reps, for those of you that prefer that workout style. You can even do a round of HIIT and a round of Reps to really mix up the challenge.

Jesse and I taught Boot Camp last night, so we have a new Boot Camp workout to film for you. It’s a challenging 20-Minute HIIT that I look forward to sharing with you.

Let me know what you think of today’s workout!
Melissa

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

15 30/50 Second Intervals

or

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

*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
Optional: Pair with 30-Minutes Cardio of Choice

 

 

 

Core & Arms Workout Combo

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Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!
Melissa

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

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

 

Equipment: 2 Dumbbells, a Chair or bench.

  1. Bicep Curl-Right
  2. Bicep Curl-Left
  3. Chair Lift Leg Extension
  4. Shoulder Press
  5. Tricep Drop
  6. Row-Right
  7. Row-Left
  8. Leg Extension Abduction-Right
  9. Leg Extension Abduction-Left
  10. Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

Bicep Curl: Part 1

Bicep Curl: Part 1

Bicep Curl: Part 2

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 1

Shoulder Press: Part 2

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2

Row: Part 1

Row: Part 1

Row: Part 2

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

 

 

 

 

Fit & Healthy Workout Challenge: Day 24: Slim & Sculpted Arms & Leg Burnout Workout

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Hi Everyone!

Are you ready to work your arms and legs today? I hope so! It’s day 24 of my 4-Week workout challenge. If you are just finding the challenge you can hop right in, or start at the beginning with Fit & Healthy Workout Challenge: Week 1 Workout Schedule.

For today’s workout combo you will need a couple of dumbbells & a chair or bench. Choose a weight that is challenging to you. Aim for 30-60 Minutes of total workout time today. You can repeat the workouts and/or add 30-Minutes cardio of choice to increase the burn. This jump rope workout is a great option for an added cardio burn: 10-Minute Jump Rope Skipping Workout.

tricep row lunge

I hope you enjoy today’s workout. I taught my boot camp class last night and I am feeling great going into today. Be sure to support your workout with healthy food choices. Your food will fuel your body through the workout, and through your day.

I have dinner in the Crock Pot, and barring any complications I am planning on filming a brand new workout tonight. I am 18-weeks (4.5 months) pregnant today, so you will be seeing some baby bump in the new workout!

I followed a Skinny Taste recipe for dinner this evening. We are having Crock Pot Chicken Taco Chili. I am looking forward to trying it! I am off to work! Have a great day!

Melissa

shoulder-tap

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

Equipment: 2 Dumbbells, Chair or Bench

*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

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

Fit & Healthy Workout Challenge: Day 17: 30-Minute Home Dumbbell Workout

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Hi Everyone!

Welcome to Day 17 of my Fit & Healthy Workout Challenge! Today’s workout combines dumbbells and cardio. There is a lot of focus on strengthening and sculpting your arms and back with this routine. This workout goes for reps, not intervals, although you can always change up the challenge if you prefer time based workouts.

I do recommend timing how long it takes you to get through this workout for reps. That way if you repeat it in the future, you can aim to do it more quickly. Keep rest breaks between exercises minimal to keep your heart rate up and maximize the burn. You can increase the length of the cardio intervals if you are looking to do a longer workout today.

Aim for between 30-60 Minutes of total workout time. You can pair this workout with cardio of choice if you want to increase the burn.

Jesse and I teach our Boot Camp class this evening. We do have a new workout headed your way. I won tickets to the Penguins Hockey game this weekend. We had a great time, but I didn’t get to film a new workout to share with you all. I have a new weighted lower body workout, and a new Boot Camp HIIT. Be sure to check back!

Good luck with today’s workout! I hope you enjoy it! Let me know how you have been liking the Week 3 workouts so far!

Melissa

 

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

15-Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs & Legs Workout and Quick Arms & Back Workout Combo

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Hi Everyone!

I hope you all had a fantastic Christmas & Holiday Season! Jesse and I have one more holiday celebration to attend today, with his grandmother. Tonight I am planning on filming a new workout. I love the holidays & all of the time spent with family, but I am missing my workout routine.

We have been so blessed to have 4-days of celebrating with different parts of the family. I have not gotten in any formal workouts in those 4-days, but I snuck in some squats, legs series, and transverse ab squeezes whenever I had time.

Tonight it will be back to a more organized workout! In the mean time I have two older workouts for you. I have a quick Arms & Back Workout, and a Standing Lower Body Workout. For the first workout you need dumbbells, and a pull-up bar (if one is available). For the second workout you need a chair, bench or step: something sturdy you can step up onto.

Also, don’t forget, my DietBet Challenge starts on January 3rd. If one of your goals is to lose weight in the new year you can sign up at www.dietbet.com/BenderFitness. The way it works is: you place a bet, the goal is to lose 4% of your body weight in 4 weeks, all the bet money goes in the Jackpot, if you achieve your goal you are a winner and you split the jackpot. It is a great motivator. I have hosted two games in the past, and the participates had fantastic results.

I hope you enjoy today’s workouts and that you had a fabulous holiday!

Melissa

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

arms-and-back

Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Step Up with Kick Back

Side Step Up

Side Step Up

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Half Moon (Modified): Part 2

Leg Raise

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

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

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Hi Everyone!

I created this workout as part of one of my 30-Day Workout Challenges. This is a great routine that is focused on sculpting your arms, while still giving you a full body workout and fat burn.

This routine utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.

We are on winter break until January for teaching our Boot Camp and Yoga classes, so I am planning on filming a few new workouts this week. This weekend has been beautiful. It’s mid-December and we are having weather in the high 60s Fahrenheit. Jesse and I have taken full advantage of the weather and get outside to run. At this time of year Pennsylvania is normally frigid so I wanted to take the opportunity to enjoy the sunshine and warmth.

run dec

Saturday we did a 5-Mile Run Outside. Sunday we got in an 8.34-Mile Run outside with a group of our friends.

I hope that you all enjoy today’s workout! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have Fun & Live Healthy!
Melissa

Equipment: 2 Dumbbells

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly 
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Repeat 1-3X

 

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back