Full Body Fitness Transformation: Total Body – No Equipment Workout

Hello Everyone!

Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises.

I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging.

You will find both versions of the workout video below.

Bonus Cardio:

I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional.

HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series

I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.)

It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40.

One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

Live Classes Coming Soon!

I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube.

I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that!

I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you.

Melissa

Member’s Workouts: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness For 20% off use the coupon code: CELEBRATEBF to celebrate our anniversary! It’s good through Halloween 2023.

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 20 Rounds of 10/50.

1. High Knees
2. Side Plank (right)
3. Side Plank (left)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank

Repeat. This video includes two full rounds of this workout.
I followed this workout with a 30-Minute Walk on the Treadmill. Speed 4.0, Incline 4-6.

The Original Video:

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

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.

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The Workout:

Equipment: Two Dumbbells

Around the World
Shoulder Press
Lateral Raise
Bicep Curl
Tricep Drop
Halo
Warrior Deadlift: Right
Warrior Deadlift: Left
Goblet Squat with Heel Raise
Beast Heel Press: Right
Beast Heel Press: Left
Rotating Chair

Low Impact: Lower Body Workout with Minimal Equipment

Hello Everyone,

Welcome to today’s Low Impact Lower Body Workout. This routine uses a chair or a bench, but requires no other equipment. One round will only take 15-minutes. You can repeat it up to three times if you have more time in your schedule today, or pair it with another workout. As always, you will find the workout video below.

Nutrition: Balancing Health and Fun

We had a busy weekend celebrating my son’s birthday, which included lots of birthday treats and snacks. I’m looking forward to getting in some more nutritious meals this week. I notice that I feel much better when I am eating a good variety of vegetables. I have gotten in plenty of steps and gone for some lovely family walks, but we were so busy that I haven’t gotten in a more formal/organized workout since Friday (four days ago).

So today, it’s back into my normal routine for exercise and getting in more nutrient dense foods.

Even though we had plenty of snacks at the party, I always make sure to include a salad or other nutritious option as well.

I’m not a fan of serious dietary restrictions or eliminating food groups, or even snacks. I just seek balance and try to eat mostly healthy foods. I feel more energized, and less bloated/inflamed when I do so.

Taking Time to Experience Joy and Appreciate Beauty

There is a playground behind my house. It’s old, with equipment that you no longer see at most playgrounds: the merry-go-round that spins super fast, swings, tall monkey bars and a giant metal slide. My children absolutely love it. And around the 4th of July you can see a beautiful fireworks display behind the trees.

As I watched the fireworks, and listened to my children’s exclamations of joy I took some time to savor the moment. The trees outlined by the setting sun. The crescent moon crowning the night sky above the fireworks. The feeling of gently swaying on a playground swing, watching as my husband spun our children on the merry-go-round and seeing their glow-sticks swirling while fireflies danced through the darkness. It was a perfectly joyful moment, and I wanted to imprint it into my memory forever.

So remember my friends, in addition to the workouts and goals, the beast mode moments and healthy meals, there is so much beauty in the quiet moments in between. Try to find a moment today to appreciate those time. When we recognize these moments our joy grows.

See you soon,

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

The Workout:

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.

6 Tips for Becoming a Runner & Starting a Running Program

6 Tips for Becoming a Runner & Starting a Running Program
by Jesse Bender

When discussing running, one of the most common questions I receive is, “How do I become a runner or how do I even start?” My mind floods with positive responses; I’ll attempt to be precise.

There is no set-pace that a person must run to be considered a “runner.’ If you push yourself on a regular basis to ambulate faster than a walk with a pace that is slightly difficult, you are a runner. Do not let anyone ever tell you otherwise.

The Pre-Tip List for Becoming a “Runner”

There is only one Pre-Tip: We all hear that we should consult a physician prior to engaging in any new difficult physical activity. If you suffer from any joint pain, heart complications, back-problems, medication side-effects, or have not participated in cardio training of any sort within recent memory, I STRONGLY suggest consulting your physician prior to running/hiking/bungee jumping/cycling/Zumba/weight training/etc. anything that will elevate your heart rate.

Once you receive the green-light from your doctor, it’s time to kick the tires and light the fires!

1.) CONSIDER YOURSELF A RUNNER!

As stated above, there is no predetermined distance, pace, or race that must be completed by a human in order for them to be considered by other humans a “runner.” The moment you make the true mental decision to start running, then you are a runner. This switch of a mind-set is imperative to you starting and sticking to a running regimen. Literally, tell yourself, “I am a runner now! I start (enter day) at (enter time)! ” and stick to that day and time!

2.) FIND THE RIGHT PAIR OF (ACTUAL) RUNNING SHOES:

“Well, Mr.Smarty-runner, what is considered an actual pair of running shoes and why do I need them?” Running shoes are any shoes designed and created for running. Many shoe companies have products that are designed for Fitness, Walking, Cross Training, or Hiking. These shoes are not horrible for you but, should be utilized accordingly and not for multiple miles of running either on a treadmill or outside. Most shoe companies (Nike, Reebok, Adidas) have designated “Running” shoes. These shoes are created to withstand the rigors of hundreds of miles of running and are designed to provide shock absorption, ankle support, traction so you do not slip, and breathable for your feet.

When I said to buy the right pair of running shoes I mean that to it’s literal sense. You must find the pair of shoes that fits you most comfortably and provides you with the correct amount of support for your specific step-type or strike-pattern (Neutral, pronation, supination). Do not worry about what other people are buying or their looks. Only your foot can decide! With the correct pair of shoes, you will avoid injury and increase your running capabilities with greater ease. I strongly suggest buying your first pair of running-shoes from a running specialty store or a sporting goods with knowledgeable staff that can help you learn what type of shoe is right for you.

Some brands I recommend to try-on are: Brooks, Saucony, Mizuno, Asics, New Balance, and Nike!

Asics Gel Nimbus

3) FIND THE RIGHT RUNNING AREA

Running is extremely therapeutic, rewarding, and dangerous. Yes, I said dangerous. Many beginning runners do not understand the safety strategies that can save your life. The first step to staying safe while running is to find a safe area to run in. Whether you are running on streets or trails, be aware that other people may and will probably not be looking for runners.

Find an area to run in that has minimal traffic, low possibility of crimes, well-lit, and provides you the ability to summon others should an emergency arise. Many state parks or small neighborhoods can provide a very safe running environment. Also, try your best to choose an area that provides you with some flat spaces and as well as hills to run on. Varying terrain will ensure you to efficiently progress as a runner. These all sound nerdy, but take it from a runner who has been hit by two-cars, almost hit by traffic on numerous occasions, bit by multiple dogs, and been chased down by “seedy” strangers under a bridge. Pick a safe place to run that isn’t too difficult for you.

Jesse Running a Half Marathon (13.1 Miles)

4) CHOOSE A TRAINING PLAN

There are a plethora of beginner-runner schedules, Apps, and programs in books! No matter the media form you choose, pick a training plan for beginners such as a “Couch to 5k.” Having a set schedule for you to know what and when to run, walk, rest, etc. is essential to improving in any respect as a runner. Consistency is the most imperative factor of anything done in life! Running is no different, and a pre-determined schedule will significantly aide you in your journey.

Beginner Workout for New Moms

Hi Everyone!

Post Workout

This workout was so much fun for me! I got to workout with my sister and my niece, Olivia. Olivia is 3 1/2 months old, and I think she really enjoyed workout time. She loved the attention and warmth, and by the end she was sound asleep.

As a new mom my sister, Jessica, has found it tough to fit in workouts. This is a fun workout that she can do with the baby, or go through with body weight only. When you have little ones it’s important to get creative.

My mom worked out with me when I was little, and I think it left a very positive imprint on my life. I remember “riding” on her feet when she did leg raises. I was having fun spending time with my mom, and she was getting in a great ab workout. My dad used to do pushups with me and my sisters sitting on his back, and we loved it! When you workout with your child you can begin building a healthy legacy that they will carry with them into their lives.

I hope you enjoy this workout. If you don’t have a baby you can start out with body weight or use dumbbells or kettle bells to increase the intensity.

Have fun!
Melissa

PS Jessica has joined me for a couple of pre-baby workouts. You can find them here:
Strong Sister Workout
Love Handle Loser: Part 2

10-20 Reps Per Exercise
Repeat 1-3X
High Knees 30-60 Seconds

1. High Knees
2. Squat
3. Plank
4. High Knees
5. Lunge (right)
6. Lunge (left)
7. Goddess Twist
8. High Knees
9. Side Plank (right)
10. Side Plank (left)
11. V-Up/Sit-up
12. High Knees
13. Leg Series (right)
14. Leg Series (left)
15. High Knees

Fitness Transformation: Workout 7

Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance.

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor’s visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch.

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury.

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow.

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K.

Have a great night!
Melissa

Protein Pancakes

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

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)

Fitness Transformation: Workout 6

Hi Everyone!

My workout with Josh is finally posted! I have great news. Josh went to his doctor yesterday, and his doctor was thrilled that he has lost 17 pounds since starting these workouts with me! GO Josh!!!

I am so happy for him, and glad that his journey is starting off strong. Remember it’s about consistency, and creating a fitness lifestyle that you can maintain.

Have a great day!
Melissa

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

1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

Fitness Transformation Workout 5

Hi Everyone!

The workout video and breakdown are posted below. Josh joined me for another workout. We are going to start amping up his workouts a bit more now that he is developing some more strength and endurance.

Prior to this workout Josh walked on the treadmill for 25 minutes.

This workout is full body toning workout, that also focuses on building your cardiovascular endurance. We are building and varying the workouts, so that as Josh adds this into the rotation with the other workouts we have done his body is continually challenged in new ways.

Enjoy!

Melissa

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

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Fitness Transformation: Workout 4 Interval Fat Burner

Hi Everyone!

The workout video and breakdown are both below. 🙂 Josh is back for another workout as he continues his fitness transformation. I am already seeing improvements in his endurance! As soon as he was done with this workout he walked on the treadmill for 15 minutes.

He has been working out every other day, repeating workout 1-3 in the Fitness Transformation series we have been doing. This was his first interval workout, and it provided the perfect challenge, but Josh pushed though it!

I am getting really excited to repeat the fit test so Josh can see how much he has improved.

I hope you guys enjoy the workout!

I will see you tomorrow with a brand new one.

Melissa

All Levels: Max reps during each 20 second interval, 10 seconds of rest between exercises

1. Squat Jump
2. Side Plank Lift (right)
3. Side Plank Lift (left)
4. High Knees
5. V-Up
6. Frogger
7. Lunge Kick (right)
8. Lunge Kick (left)

Repeat 1-3X

Fitness Transformation: Workout 3

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

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

Hi Everyone!

Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today’s workout. He followed this workout with 20 minutes of walking on the treadmill.

Josh’s workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it.

These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury.

Enjoy the workout, and thanks for supporting Josh in his journey!

Melissa

PS I just joined instagram! If you’re on there follow be at www.instagram.com/BenderFitness

Fitness Transformation: Workout 2

Hi Everyone!

Today I had a very special guest join me for a workout: my brother-in-law, Josh. We did a full body workout, and he finished with 20 minutes on the treadmill of running and walking. The workout video is below, and is the second workout I have created for Josh.

Below, is a quick interview with Josh, talking about his goals, and what he would like to achieve with his workouts. I love the goals that he set, and I know that he will be able to achieve them.

I am really excited to be a part of Josh’s Fitness Transformation, and I’m glad he is willing to share it with everyone here. 🙂

I hope you all enjoy the workout, and thanks for giving Josh support to achieve his goals!
Melissa

Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Fitness Transformation: Workout 1

Fitness Transformation: Workout 1

Hi Everyone,

This is the first workout I have created for my Fitness Transformation workout series. I created this workout plan for my brother in law, Josh, who is just starting out on his fitness/weight loss journey. I had him complete the Fit Test to help measure his starting point and his progress as he completes my workout plan.

This workout plan is suitable for all fitness levels. By increasing the reps and rounds you increase the intensity of the workout. The focus is on full body exercises that will create strength, endurance, and all over body sculpting.

The focus of these workouts should always be on form. As you grow stronger and gain endurance you want to move from one exercise to the next as quickly as possible.

Josh is really excited to share his journey and progress with you. We have developed several goals for Josh along the way. His long term goal is to lose approximately 60 pounds. Short term goals are to improve his level of fitness and number of reps on the fit test, drop a pants size, drop a shirt size, and improve his cardiovascular endurance.

Josh is also working on making sustainable changes to his diet, and incorporating healthier eating choices.

I hope you all enjoy this workout!
Melissa

Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

Fit Test 2013

Hi Everyone,

The video and breakdown for my fit test are below. I mentioned in a previous post that I am developing a workout plan for my brother in law, Josh, who is just starting out on his fitness journey.

He has agreed to share his journey and transformation on my blog, so I will be sharing the workouts he is doing, updates on his progress, and he will be joining me for some videos.

To get started I had him complete a “Fit Test” to see where he is at right now. This way we have a direct measure of his fitness to compare to. When starting a fitness and weight loss plan I think it’s very important to measure your success in multiple ways, instead of just focusing on the number on the scale.

With the fitness test you can take breaks in between exercises to catch your breath. You can repeat this test periodically as you gain strength and endurance to see your improvements.

At some point I will also film myself going through the fit test at “full speed” where I am not explaining exercises so you guys can see my progression as well. I didn’t go through this full out because I wanted to show how the exercises are done for anyone who is just starting out. Also, I have been sharing my workouts here and on youtube for 15 months now so I don’t want anyone who is just starting to compare their fitness level to mine.

Enjoy, and good luck on your journey!

Melissa

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed.

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

Beginner Full Body Toning

Hi Everyone,

Marie joined me for a workout today. This is a beginner workout, that will work your entire body. Marie is going to do a run this evening to add some cardio to this workout.

I also included some pictures of Marie’s progression. These are her before and after photos.

The photo in the black shirt is from December (about 10 days after she had her baby), the photo with the baby is from February when she did a workout with me, and the photo in the pink is from today. Marie has gotten much stronger.

This is actually the fourth video Marie has done with me. To see some more beginner workouts with Marie you can check out the “Guest Star” tab above, or click on these links:

Full Body Beginner Workout

Beginners Workout: Building Strength

All Over Fat Burn (more advanced)

I hope you all enjoy the workout, and seeing Marie’s progress!

Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Warrior 3 Squat
3. Pendulum Plank (right) (timed or reps)
4. Pendulum Plank (left) (timed or reps)
5. High Knees (timed)
6. Spiderman Pushup
7. Bridge Squeeze (timed)
8. Plie Jump
9. Side Plank (right)
10. Side Plank (left)

Repeat

Full Body Workout for Beginners

Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements.

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren’t sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement.

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn’t being perfect at the right away, it’s about building up. Remember, if it doesn’t challenge you, it doesn’t change you.

Enjoy!

Melissa

Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

Full Body Beginner Workout: Melissa Bender Fitness

Hi Everyone,

Marie came over for another workout today. She brought her gorgeous son, Liam with her. When he got tired of watching us, and wanted some attention I decided to include him in our workout. 🙂 He loved it, and I got to play with an adorable baby so we were both happy.

Marie has gotten a lot stronger, and has been losing both pounds and inches since starting her fitness bender. She did a great job in today’s workout, and was able to do the intermediate number of reps for everything except the Lunge Kicks (which she did 10 of). So she has really improved a lot in a short period of time.

If you’re on a more advanced level repeat this workout 2-4 times. It took us 15 minutes exactly to go through this workout once.

Enjoy, and have a great day!

Melissa

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

Repeat 2-4 times.

Lateral Jump Squat
Heel Push Right (timed)
Heel Push Left (timed)
Crossing Leg Reach Right
Crossing Leg Reach Left
Lunge Kick Right
Lunge Kick Left
Down Dog Leg Lift Right
Down Dog Leg Lift Left
Zombie Situps (or Baby Situps!) (timed)
V-Scissor Reach
Mountain Climber (timed)
Half Moon Rotations
High Knees (timed)

Special thanks to Marie and Liam for joining us today!