Bender Fitness

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Workout Programs:

  • #BFBodyFit 6-Month Home Workout Program
  • 10 Week BodyRock Boot Camp Workouts
  • 30 Day Fitness Challenges
  • About the Benders
  • Bikini Competition Workouts (12 Week Program)
  • Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program
  • Fit Pregnancy Workouts
  • Meal Prep & Diet Planning
  • Postpartum & Beyond: 6-Week Workout Challenge
  • Warm-Up & Cool Down Videos

Newest Workouts!

  • Full body home exercise routine15-Minute HIIT: HOME WORKOUT – No Equipment
  • Home Workout RoutineNew Goals for a Healthier Year
  • 15-Minute: FULL BODY Workout, Home Exercise Routine
  • Full Body Workout Reverse Plank20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine
  • 15-Minute HIIT: Full Body Home Workout
  • Full Body, 10-Minute HIIT Workout
  • Abs on Fire: 10-Minute HIIT Core Workout – No Equipment
  • 15-Minute HIIT: Full Body Home Workout – No Equipment
  • HIIT the ReBoot: Workout 1
  • Full Body Fitness Transformation: Total Body – No Equipment Workout

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Bikini Competition

Bender Bikini Competition Diet

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  • Date October 20, 2013
  • Comments 23 Comments

Training and Supplementation: Choosing the Right Supplements

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  • Date May 19, 2013
  • Comments 2 Comments

4 Weeks Until NPC Bikini Competition Day: Bikini Body Workout Program Month 3

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  • Date April 17, 2013
  • Comments 21 Comments

Competition Day: NPC Natural Eastern USA Championships

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  • Date April 8, 2013
  • Comments 13 Comments

Less than 24 Hours Until My First NPC Competition

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  • Date April 8, 2013
  • Comments 3 Comments

Fit 2 Sweat Workout and NPC Bikini Contest Results Update

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  • Date April 1, 2013
  • Comments 9 Comments

NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas

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  • Date March 17, 2013
  • Comments 14 Comments

Abs Are Made in the Kitchen: Meal Prep

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  • Date February 11, 2013
  • Comments 24 Comments

My First Bikini Competition Prep: Month 1 Workouts

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  • Date February 9, 2013
  • Comments 103 Comments

Goal: NPC Bikini Competition (1 Month Progress Pics)

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  • Date February 9, 2013
  • Comments 13 Comments
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