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Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

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Hi Everyone!

Today’s workout has two sections: Strengthening and Stretching. This is a workout for your back. It is important to maintain back strength as a balance to your abdominal strength. It will also help you maintain form for all exercises that you perform. It is equally important to maintain back flexibility.

In this video I demonstrate some basic back strengthening exercises with dumbbells. I have also included my pull up video. Exercise number one in this workout is pull ups. Pull ups are my favorite exercise for back strengthening. If you are reading this and thinking “I will never be able to do that” think again. From the time I turned 12 I believed that I couldn’t do a pull up. I started doing Bender Fitness workouts, and my friend’s husband challenged me to try a pull up. I told him that I couldn’t do it, but I tried anyway. Much to my own shock I succeeded. 

You will get there with consistency and practice. 

Enjoy the workout!
Melissa

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Repeat 1-4X

1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift

Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

Building to a Pull-Up: http://youtu.be/VlF60C6TbXI

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

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Hi Everyone!

There will be a new workout tonight. In the meantime I wanted to share with you my pull-up routine. One of my New Year’s resolutions was to increase the number of pull-ups I can do consecutively. 

The video explains my routine, and also shows how you can build up to a pull-up. 

I accidentally deleted my first version of this video, so I immediately had to re-film. My arms were a bit tired for the second time through, but it was a nice challenge. 

You can also use an assisted pull-up machine at the gym, have a friend boost your legs, or place one foot on a chair to give yourself some additional support as you gain the strength necessary to do pull-ups. 

For years I thought it was impossible for me to do a pull-up. From the time I turned 12 until just a few years ago I would hang from the bar writhing, and struggling to pull myself up to no avail. With effort and training you can do it! Being able to lift your own body weight is an important and functional skill. Just think of all the action movies where people find themselves hanging on the edges of cliffs or buildings. Hopefully you won’t find yourself in that position, but if you do you want to be able to pull yourself up! 😉 

Have a great day! See you tonight with a new workout!
Melissa

PS Pull-ups are also great for ab development!

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

Strong Core and Back: Great for Runners: Melissa Bender Fitness

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Hi Everyone,
I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)
It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!
Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.
Anyway, enjoy the game, and the workout!
Melissa
PS I thought Madonna’s half time performance was fantastic! What did you think?

Strong Core and Back Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
REPEAT the Entire Workout Twice!
1.       Situp Reach (left)
2.       Situp Reach (right)
3.       Alternate Leg Lift Cross
4.       Bicycle
5.       Superman
6.       Ab Wringer
7.       Supergirl (with or without stability ball)
8.       Leg Series (with or without ball) (right)
9.       Leg Series (left)
Bonus: L-Sit