Welcome to #BFBodyFit Workout Challenge Week 21.

We have a great workout week planned.

Day 1:

We are starting this week with a Tabata workout. It’s a great Total Body routine, and I think you will like it. It’s short, but intense, so push hard and challenge yourself to get in maximum repetitions.

Day 2:

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Day 3:

Today is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Day 4:

Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Day 5:

We are focusing on sculpting and strengthening the core. Your core helps protect your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

Day 6:

We are doing a body weight workout for your legs, arms and glutes.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

I hope you have fun with this week’s workout challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout schedule.

Enjoy!

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. 

Welcome to a new workout week! I have a great list of workouts on the agenda this week. We are starting off the week by working out with Jesse. Get ready to crack-up during your workout, because he is sure to have you laughing at least once during the routine. His energy is contagious, and he is sure to keep you motivated during your workout.

You will find 6 workouts below, and we have one rest day on the schedule.

We have some really great workout routines on our planner, so get ready for some sweaty fun.

Day 1: Total Body HIIT

Day 2: HIIT Core

Day 3: Dumbell Sculpt

Day 4: Lower Body Shaper

Day 5: Core and More Cardio HIIT

Day 6: 35-Minute Yoga Sculpt

(Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today.

You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

Welcome to Week 19 of the #BFBodyFit 6-Month Workout Challenge.

Get out your calendar and mark down your workouts for this week. It feels great to cross them off your list and to easily see the hard work you are putting in.

You are doing an amazing job sticking with these workouts. By now, you are feeling stronger, have more cardiovascular endurance, and more energy. Hopefully you are noticing the difference in the way working out consistently makes you feel mentally.

We have some fun workouts on this week’s schedule. Let me know if you have a favorite!

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. 

Workout 1:

This quick, total body workout will get your heart rate up and have you feeling the burn. You can always repeat the workout for a longer/more intense exercise session, or add on a cardio session of choice.

Workout 2:

This workout doesn’t require any equipment. Just grab some water and a yoga mat and you are ready to go. Be sure to warm-up before starting so optimize the workout.

Workout 3:

Grab a chair, or something you can step up onto, for this workout. You don’t need a yoga mat, the entire workout is completed in standing.

Workout 4:

Quick, Total Body, No Equipment Workout. This routine only takes 15-minutes per round, but it will have you feeling the burn.

Workout 5:

This LIIT (Low Impact Interval Training) workout is great for your entire body. No plyometric movements in this one, but that doesn’t mean it’s not effective!

This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.

Workout 6:

This workout will give you an awesome cardio burn in only 10-Minutes. Try to repeat this one up to three times today to super charge your workout.

Workout 7: Rest Day.

Welcome to #BFBodyFit Week #18.We have another fantastic workout week ahead. You will find each full length workout video, and workout breakdown below.

I included seven workouts on this week’s schedule. You should still aim to have one full rest day. You can either skip one workout, or stack two workouts to get them all in. Workouts this week range in length from 10-minutes to 30-minutes per round. You also get in a great workout with Jesse. His energy and humor make working out fun.

As always, focus on maintaining proper form during each exercise. Go for maximum repetitions during each movement. If you need to take a break, that’s fine, just get right back into it when you are able.

For HIIT workouts, it’s totally normal to sweat and breath heavy. The intensity level will maximize your workout in a shorter amount of time. This workout technique leads to larger/faster gains in muscle strength and power, as well as aerobic improvements in your cardiovascular fitness level. Before you know it, you will be getting in more reps, and feeling strong, healthy and energized after each workout.

Bonus challenge this week: take a moment each day to be thankful for your physical body. Be appreciative of what your body is capable of, and the strength you are cultivating with your workouts. As human beings, we have a tendency to be critical, but practicing gratitude helps us to feel more joyful in our everyday lives. When I use the hashtag #BFBody and #BFBodyFit, it doesn’t just stand for BenderFitness. It also stands for Best Friend Body. Treat your body as you would your best friend. Be kind to yourself. Nurture yourself. Support yourself. Kindness grows kindness. When you start with yourself, you will find that you have more kindness and compassion to share with others. 

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts.

Enjoy!

 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. 

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Hi Everyone!

Welcome to a new week of workouts! We have six excellent home workout routines on the agenda for the week. I am excited to start this week with you!

This week, we have a fantastic total body workout plan on the agenda. You can find the video playlist and individual workout breakdowns at the bottom of this post.

Day 1:

Total Body Sculpt and Fat Burn. It’s been ages since I last did this workout. I’m excited to go through it again today. Push for Max Reps with good form.

Day 2:

We have a Low Impact (but highly effective!) Lower Body Workout on the Agenda. Just because we aren’t jumping, don’t think that this workout won’t challenge you!

Day 3:

Total Body Burn. A great Total Body exercise routine. Again, push for max reps. Intensity level is important. Push yourself to work outside of your comfort zone. Sweat, breath heavy, it helps progress your fitness level to work at a higher level of intensity.

Day 4: We have a Cardio Fat Burning Workout on the agenda for today. Focus on form, and max reps. If you need a break, take it and then get right back into the routine.

Day 5: We have a Core focused routine on the list today. If you want a bonus Cardio Burn (I love combining core with cardio) click on the workout breakdown for the day, and you will find an extra core video. No worries if the core routine is enough for the day! Listen to your body.

Cardio Burn:

Day 6: Quick and challenging Cardio is on our plan for today! Push yourself to get in Max Reps to work into your VO2 Max zone, and combine Cardio Burn with Strength Building Plyometric Exercises.

Day 7: Rest! You have earned it!

I am feeling super motivated to get in some great workouts this week. Lately, I have been very aware of how positively exercise impacts my mood and overall energy level. When I exercise I feel like a happier, healthier, and less stressed person. It really does wonders for me in so many ways.

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. 

Welcome to the BenderFitness Workout Schedule for this week! You can find the video playlist, and each individual workout breakdown below.

We have six workouts on the agenda for this week. It’s a fun weekly schedule!

I hope you enjoy mixing it up with these oldies, but goodies! When you go through the workouts, always focus on form.  Challenge yourself to get in max reps, and then repeat the workout if you have enough time. Even if you only have time for one round, remember, you will still get in a great workout!

In one of the classes I teach, we focused on Tabata Style Workouts last week. Don’t underestimate the power of a short but intense workout. It’s a great way to improve both your strength and endurance. Just remember to push yourself. You are training your mind and body to work hard and be strong.

The mental training that comes with sticking to a workout program is just as important as the physical training. When you teach yourself consistency, you can apply it to so many different areas of your life. You are training yourself to know that you can push through things that are physically and mentally difficult, and come out stronger on the other side.

For this week’s bonus challenge: Focus on limitingprocessed foods. That means, eating as many fresh, Whole Foods as possible. Fruits, vegetables, lean meats, legumes, whole grains. If you eat something pre-packaged take a peek at the ingredients and try to eat something with ingredients you recognize. I have to admit….I have been digging into the leftover Halloween candy. They are mini-sized so I haven’t been going too crazy, but I have been eating one to two pieces per day. It’s not a big deal in the long run, but I feel better when I eat better, so I am excited to refocus.

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts. Do you like longer workouts, or enjoy the flexibility of a shorter workout?

Enjoy!

 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. 

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Rest your Body! 

Welcome to Week 14 of the #BFBodyFit Challenge! We have 6 great workout days on our planner this week. You can find each workout video and workout breakdown below.

Throughout the week be sure to listen to your body. Stay hydrated, fuel yourself with nutrient dense foods for great energy (and a boost to your immune system!) and stay on track with your workouts.

A balanced diet is part of the foundation of a healthy lifestyle. When you pair nutritious food choices with exercise you will notice huge improvements to your energy levels and overall health.

I hope you enjoy this week’s workout program! Let me know what you think! Tag me in your workout check in posts. Being part of a supportive fitness community can help you stay on track and meet your goals. Plus, it’s a great way to stay connected.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1PPS 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. 

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. 

Day 1:

We start out the workout with a brand new Total Body LIIT (Low Impact Interval Training) routine.

Day 2:

Today we move into a Total Body HIIT Workout. I use a jump rope in this routine, but you can do ropeless jumping if you don’t have a jump rope at home. Remember, there is always a way to modify a workout.

Day 3:

Today we are focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

Day 4:

You’re in for a treat! You get to do a Total Body Workout with Jesse. He is super fun and motivating. He will get you laughing at least once during the workout. Leave a comment and let us know if you want to see him film more workouts.

Day 5:

On Day five you will be focused on strengthening your lower body. Grab a chair and a dumbbell or two for some added resistance. We are focused on building muscle to sculpt our lower bodies.

Day 6:

We are working the entire body again with a quick, 15-minute per round HIIT. If you are up for it, you can repeat the workout to make it longer.

Day 7:

Today we are stretching and recovering, with a great yoga stretch flow. Don’t skip yoga day! I know a lot of people skip, but it is amazing for your body.

Hi Everyone!

Welcome back for Week 13 of the #BFBodyFit Home Workout Challenge!

We have 6 great workouts on the agenda for the week. We are focusing on compound exercises. That means we are utilizing movements that require us to use multiple muscle groups at the same time. It’s a great technique to maximize your workout in a short period of time. I utilize compound exercises in almost all of my workouts.

You will find each full length workout video and exercise breakdown below.

Dealing with Low Motivation Days:

Sometimes, getting started is the hardest part of the workout. This is my secret for staying motivated to exercise: If you find yourself struggling with motivation, try my 5-Minute Rule. If you really don’t want to workout, start your workout anyway, but give yourself permission to quit after 5-Minutes. For me, the hard part is getting started. Even though I give myself permission too quit, once I get started I have enough motivation and determination to keep going.

Let’s face it. We all have days where we don’t feel like exercising. Building consistency, even on the days when you just don’t want to, will help build your mental fortitude and foster a “can do” attitude. Creating a consistent routine doesn’t just help you build physical strength, it improves your mental strength as well.

Making Healthy and Nutritious Food Choices:

Many people struggle with the nutrition side of health and fitness. I don’t believe that any food is inherently good or evil (that means no foods are completely off limits for me.) I do believe that we should focus on eating a variety of foods that have rich nutritional content. It’s also important to pay attention to how foods make you feel.

I aim to keep 50% of all of my meals vegetables or fruits. The more natural colors your plate has, the wider the nutritional range of what you are eating. This doesn’t always happen, but focusing on incorporating this technique helps to keep me full, satisfied and eating a lot of nutritious and balanced meals.

I hope you enjoy this week’s workouts! Let me know what you think!
 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. 

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Rest Day!

Welcome to Week 5 of the 6-Month #BFBodyFit Workout Challenge!

You are doing a fantastic job staying consistent and showing up for the workouts. You’re creating a healthier future each time you make healthy choices.

We have 6 workout days on the agenda this week. You will find each workout video and breakdown below.

Schedule your workouts into your planner and make them happen! Don’t forget to have fun!

Day 1: Standing Core Workout

Grab your dumbbells for this standing core workout. No crunches, or getting up/down from the floor during these exercises. It’s quick and efficient. Repeat the workout up to 3X to maximize your results.

Day 2: 16 Minute Cardio Fat Burn HIIT:

You don’t need any equipment for this routine.  Challenge yourself to go for maximum repetitions. Get sweaty, and workout yourself into the cardio burn zone. Breathing heavy during this routine is totally fine!

Day 3: Booty Bump Up AND 5-Minute Arm/Back Workout

The Booty Bump Up Routine will only take 12-Minutes Per Round. You don’t need any equipment for this workout routine. Even though it’s called the Booty Bump Up, this is a total Body Workout. Challenge yourself to get in max reps during each interval. The five minute arm workout uses dumbbells and a chair.

Day 4: Lower Body Sculpt and Fat Blast

Push yourself for maximum reps during this routine. Try to go outside of your comfort zone to challenge yourself today.

Day 5: 20-Minute HIIT Boot Camp

You get to workout with Jesse today! That means you will get in a great workout, and probably laugh while you are doing it. His energy is contagious!

Day 6: Workout for Strong Lean Legs

Total Body routine, with a focus on strengthening your lower body. Your legs are home to some of the largest muscles in your body, which means keeping them strong keeps your overall strength and metabolism boosted.

Day 7: Rest

Let your body recover so you are ready for next week’s workout selections!

Welcome to this week’s workout schedule! You are in the fourth week of my 6-Month Workout Challenge! That means you are really building consistency. Great job sticking with it!

This is a fantastic program to work your entire body and improve your overall health and fitness. This week we are focusing on sculpting, strength, cardio and flexibility for a well rounded fitness program. To maximize your overall health and wellness, it’s important to incorporate strengthening, cardiovascular exercise, and stretching.

I included exercises with a little extra glute training this week, because the large muscles of your lower body do an excellent job at increasing the overall burn of your workout.

A couple of the workouts incorporate dumbbells, and the Day 2 workout utilizes a stability ball. If you don’t have a stability ball, I included an alternate workout that doesn’t require equipment. For dumbbells you can grab something from around the house to add some resistance. If you get creative with an equipment substitution that you think will help others, feel free to share your ideas in the comments below.

We have 6 workouts on the planner this week. The seventh day is dedicated to rest. Don’t skip your rest day. It’s part of the process.

Workout #1:

We are starting the week with a great Leg, Butt and Thigh Sculpting Workout. This is a 30-Minute workout, and it will get your lower body activated for a great burn.

Workout #2:

Grab some dumbbells and a stability ball for this workout. The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.

No Equipment available? Don’t worry, the second video is a no equipment standing workout. You can pick either video, or stack them together if you want a longer workout option today. Both videos are quick, at only 10-Minutes per round.

Workout #3:

Grab your dumbbells and a chair or bench for this workout. I also use a jump rope, but you can substitute high knees or hopeless jumping if you don’t have a jump rope handy.

Adding resistance to your workout is an amazing way to take it to the next level of intensity and strengthen your muscles.

Workout #4:

This is a Full Body, No Equipment workout that you can do anywhere. Get ready for a great burn, and to work up a sweat. Push yourself for max reps.

Challenge yourself to keep up the intensity throughout the workout. It will help you to increase your endurance and mental fortitude. Exercise helps us strengthen our mind, as well as our body.

Workout #5:

Today we are focused on strengthening our Arms. This Arm workout will help sculpt your muscles. Grab your dumbbells and you are ready to go.

If you don’t have dumbbells grab something from around the house to add some resistance to your workout. Soup cans or a bottle of water can help increase the intensity, even if you don’t have access to equipment.

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

Workout #6:

It’s time to stretch out with some yoga. Don’t skip yoga. It takes many people outside of their comfort zones, but it is amazing for your body. Don’t worry too much about what the poses look like. Focus on how they feel, and listening to your body.

You might be moving in ways you aren’t used to, and that is a great way to stay in the present moment, because you really need to focus on each aspect of the movement. Connecting the mind and body has powerful results, and can really help you to reset mentally.

Welcome to workout Week 3 of the #BFBodyFit Workout Challenge. We have some amazing workouts on our agenda this week. We have everything from body weight, to dumbbell resistance training, a Low Impact workout routine, and some Yoga and stretching.

Below you will find the workout scheduled for each day this week, with full length workout videos and the exercise breakdown.

I encourage you to stay accountable by posting Accountability Updates, or joining our Facebook fitness challenge group. I love seeing and sharing your updates on Instagram and Facebook.

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1: Lower Body Challenge

Today’s workout is focused on the Lower Body. We are going to utilize multiple planes of motion to maximize muscular engagement so we can strengthen and shape our muscles from every angle.

The cardio bursts help keep up the intensity, and work on your cardiovascular fitness at the same time. You can use a jump rope, or choose a body weight variation for the cardio bursts, like rope-less jumping, high knees or burpees.

Day 2: 20-Minute Plank, Push-Up and Burn

Today’s workout will activate your entire body. We are utilizing lots of compound movements, while focusing on strengthening the core. We are also continuing our cardio burn.

This routine is one of my favorites, because I love multi-functional workouts.

Day 3: Dynamic Full Body Workout

Get ready for a great Total Body Workout routine! One round only takes 15-Minutes, so it’s quick! You can increase the intensity by repeating the workout, or pairing it with some extra cardio.

I typically aim for 30-60 Minutes of total workout time, but there are some days when I only have time for one round. Remember, it’s always better to get in one round than zero! Don’t let being short on time throw you off track.

Make it happen. Consistency is key.

Day 4: Full Body Cardio Burning Boot Camp

We have a very special guest for this workout, one of my lifelong best friends, Lenny. He did an amazing job, with this challenging total body workout.

We utilize dumbbells and cardio bursts for this routine. Cardio took Lenny entirely out of his comfort zone. He lifts weights and plays Volleyball, so his body is used to a very different exercise format. I think Lenny has been one of the favorite BenderFitness guest stars that we have had so far.

The addition of resistance training during this workout is fantastic, and definitely amps up the intensity level.

Day 5: Total Body LIIT (Low Impact Interval Training) No Equipment Workout

Yesterday we amped up the intensity by adding in dumbbells. Today we are going totally equipment free. All you need for this workout is a mat and a little bit of space.

This is still an amazing total body workout, so don’t let the words Low Impact fool you into thinking this one isn’t as effective.

Day 6: Recovery Stretch and Active Rest Day

This Recovery Stretch is a great routine to keep on hand. Stretching helps keep your body mobile, and maintains your full range of motion. It’s also a great way to make sure you are getting healthy blood flow and oxygen to all of your muscles.

Remember, Flexibility=Mobility. So don’t skip the stretching.

Enjoy this with an active rest day. For active rest days, you can get up and move around, but your activity level should be easy. Allow your body to recover.

Day 7: Strength and Stretch Yoga Flow

Don’t skip yoga day! For many people, yoga is very challenging. For others, they like a higher intensity workout. Yoga has amazing benefits for your mind and body, and can even improve your ability to self regulate your emotions.

Remember to always listen to your body. Stretching and yoga shouldn’t hurt. Some stretches may be uncomfortable, as you are asking your body to move in ways it’s not used to, but don’t force a stretch. Yoga is a great time to practice patience and kindness with your body. Pay attention to how you feel right now, in this moment.

Hi Everyone!

Welcome to this week’s Workout Schedule! I have a great program planned for this week. It’s well rounded, and incorporates everything from LIIT (Low Impact Interval Training), HIIT (High Impact Interval Training), Yoga, Tabata, and Resistance Training.

That means, we will be getting in a fantastic week of workouts. This exercise program will challenge your body in multiple ways, so that you are always progressing, without getting bored. You will be getting stronger and healthier, while building more endurance and more confidence.

Each workout can be done once per day, or repeated up to 3X per day. Modify your schedule based on your personal workout needs. I aim to workout between 30-60 total minutes per day.

You will find each workout video below. I also included links to each workout, with the workout descriptions below. If you want to see the full workout breakdown and photo tutorial click on the links.

Day 1

Total Body LIIT (Low Impact Interval Training) Workout: This is a great total body exercise routine. You don’t need any equipment. Just grab a workout mat and follow along with the video.

Day 2

Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You don’t need any equipment to complete this routine. Go for maximum repetitions, and don’t sacrifice form.

Day 3

Total Body HIIT: With a Focus on Core  AND Four-Minute Tabata Lower Body Workout. The first routine is focused on strengthening your core. You will work your midsection from every angle. The second routine takes only 4-minutes, but is a very intense lower body workout. If you “burn out” (hit max reps during an exercise) don’t worry! That means you are building strength and endurance. Aim for max reps.

Day 4

40-Minute Power Yoga with Melissa and Sean Vigue.  Sean celebrated a birthday this week, so of course I had to include him in our weekly workout playlist. This is a great total body routine for strength and flexibility. I know a lot of people skip yoga day….DON’T SKIP IT! It’s a great routine.

Day 5

Glutes, Core and More: Dumbbell Workout. Grab your dumbbells, and your sense of humor! Jesse is teaching this workout. That means it’s high energy, and you are bound to laugh during the routine at some point. This is a great routine for runner’s and non-runner’s alike.

Day 6

10-Minute Tighter Tummy Workout. This routine is focused on your core. It’s fast, but challenging. If you are up for it, repeat it, or pair it with some cardio of choice (walking, running, swimming, biking, hiking….the options are plentiful!)

Day 7

Active Rest Day. You can switch your rest day to earlier in the week if needed. Listen to your body, and be sure to use your rest day to recover. During rest we build strength.

Have fun with the workouts! Be sure to check-in, it helps you stay on track and be accountable for sticking to your workouts.

Thanks for working out with me!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness