5 Minute Arm & Back Workout

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:

Part 1: Butt & Thigh Workout

Part 2: 5-Minute Core Sculpt Workout

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

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:

Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
Interval Cardio Day
Tighter Tummy Workout + Moderate Intensity Cardio
Rest Day
Arms & Upper Body + 30-Minutes of Easy Cardio
Rest Day
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

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:

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.

Curl-Right
Curl-Left
Chest Press-Right
Chest Press-Left
Plank Hold
Tricep Drop
Row-Right
Row-Left
Dips
Reverse Pushup

*Optional Bonus: Bent Arm Hang or Pull-Ups

Cardio

Curl: Part 1

Curl Part 2

Chest Press: Part 1

Chest Press: Part 2

Plank

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Dip: Part 1

Dip: Part 2

Reverse Pushup: Part 1

Reverse Pushup: Part 2 (modification 1)

Reverse Pushup: Part 2 (modification 2)

Reverse Pushup: Part 2 (Modification 3)

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

Good Morning Everyone!

Today’s workout is focused on working your core from every angle. It’s not enough to work just the central “six pack” muscles. For true core strength and definition you need to work the low, upper, middle, sides and back. This workout will do that!

You don’t need any equipment, just a little bit of space, and a yoga mat if you have one. I also posted a link to a jump rope workout for those of you looking for a bonus cardio fat burn.

The videos, and the photo tutorial are below.

Today is my 6th day Postpartum. I can’t believe Maverick is going to be one week young tomorrow! I love absolutely everything about being a mom.

Jesse & Maverick. Maverick sleeps in a bassinet right now, so his crib is full of toys. Don’t worry we will take them all out before he starts sleeping in there! 😉

I hope you enjoy today’s workout (and the photos of my son). <3 You can let me know what you think of the workout on Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1. I am also on Facebook: @MelissaBenderFitness.

Don’t forget to do an extra rep for me! I can’t wait until I can workout with you again!
Melissa

Maverick is ready for bath time!

Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Superman

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 2

Walk the Plank

15-Minute Flab-u-less Arm Workout

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

Repeat 1-3X

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

Tone Your Tush & Arm and Back Home Workout Combo

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 Mar 4, 2016 at 3:10am PST

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

Repeat 1-5X

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

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

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.

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

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

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

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

Intervals: 15 Rounds of 10/50

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

Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating

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

Step Up with Kick Back

Side Step Up

Split Squat: Part 1

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 2

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

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article

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

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

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

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

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

Diet Bet Challenge: Day 13: Arms and Back

Hi Everyone!

You are at the Half Way mark of the Diet Bet Challenge! How are you feeling? Hopefully you are seeing results and feeling stronger and healthier.

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 hope you enjoy today’s workout!
Melissa

Don’t forget to check in on Facebook, Instagram and/or Twitter!

10-12 Reps Per Exercise

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

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

Arms and Back: Quick Home Workout

Hi Everyone!

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 also got in a great run with Jesse. It was my first long run in a long time, and it felt great to hit the trails and go. I have promised Jesse that I will let him help train me to increase my speed in races. Instead of just running for fun and fitness I am going to focus on incorporating more of a running schedule into my routine.

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. Let’s see if I can improve that!

I hope you enjoy today’s workout!
Melissa

10-12 Reps Per Exercise

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

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