Bootcamp HIIT: Total Body Workout

Hi Everyone!

Welcome to today’s workout. This workout takes 20-minutes per round. You don’t need any equipment, and you will get in a fantastic full body workout. Push yourself to get in as many reps of each exercise as possible, but don’t sacrifice form.

If you want to switch up the workout style you can always do a round for time (HIIT Interval Style) and a round for Repetitions. I find that both techniques challenge my body in different ways.

If you decide to try the workout for reps:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Burpee: Part 3

The cardio intervals change throughout this workout. You can always choose a different cardio option if you need to modify the workout to fit your body. If you aren’t familiar with the exercises I recommend scrolling through the video before the workout gets started.

New Workouts: We are back on a filming schedule this week. That means that you will definitely see new workouts headed your way. I was still sick from a sinus infection/seasonal allergies after the weather changes last week. I am feeling much better now. I kept workouts super low impact, walking and yoga, but I am ready for a more intense workout week.

Running: I haven’t been running at all, but I want to incorporate it back into my schedule. I just ordered a weather cover for the baby so I can bring him out even if there is a drizzle and he will stay dry. I will update you guys as I figure out what is going to work best for re-incorporating running back into my routine.

Have fun with today’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click the link to get your own interval timer: <a href=”http://www.gymboss.com/9-3-3-7.html” target=”_blank”>Buy a Gymboss now.</a>!
Set your timer for 15 Rounds of 30/50.

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

22 Minute HIIT Full Body Home Workout: Body Weight/No Equipment

Hi Everyone!

It’s workout time again! Are you ready to get sweaty? I hope so! I know I am ready for a great workout. Today’s workout is a 22-Minute Total Body HIIT. This is one of our Boot Camp Classes.

My plan is to film a new workout today. My fingers are crossed that my son is amenable to my filming schedule! I have so much that I want to share here on BenderFitness, but it’s been crazy trying to get stuff done with a newborn. I have to re-start any projects multiple times throughout the day and that just makes things take longer.

I updated the Booty Sculpt Challenge Move of the Day Playlist. I will be adding a new move today. I created a playlist on Youtube to keep it easy to find the daily exercise. I will continue posting moves until the end of the month.

I will see you all soon with a new workout! I hope you enjoyed the last Live Workout in my BodyRock Mom workout series. I posted the video on my Facebook page. 🙂

Can you guys believe that we are just a couple days away from Thanksgiving? Jesse and I celebrated with my side of the family on Sunday, and we will see his side of the family Thursday. I made my Honey Balsamic Brussels Sprouts and a healthy cookie dough dip. Even the kids loved the dip! Do you have a favorite healthy holiday recipe?

Have fun today!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

20-Minute HIIT Boot Camp: Home Workout

Hi Everyone!

It’s workout time!

Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.

Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)

During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.

As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.

I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!

Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”

Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness

I hope you like the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Cardio. 50 Seconds Max Reps.

-Cardio
1. Lunge and Lift (right)
-Cardio
2. Lunge And Lift (left)
-Cardio
3. Temple Tap Abs
-Cardio
4. Alternating Leg Drop
-Cardio
5. Dive Bomber
-Cardio
6. Mountain Climber Pushup
-Cardio
7. Pendulum Squat
-Cardio
8. Lateral Hops
-Cardio
9. Elbow Tap Side Plank (right)
-Cardio
10. Elbow Tap Side Plank (left)
-Cardio
11. Bear Crawl Hop
-Cardio
12. Walk the Plank
-Cardio
13. Twisting Sumo Squat
-Cardio
14. Crunch & Tap
-Cardio
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

Hi Everyone!

We have a fun, new 20-Minute Boot Camp Workout for you today! Jesse is your instructor today, and it’s always a good time when he steps in front of the camera.

Jesse and I taught this workout routine in one of our Boot Camp Classes last month. I found it challenging (and had to include some pregnancy safe modifications). Jesse takes you through the full version of the workout. This workout doesn’t require any equipment. The breakdown, video and photo tutorial are below. I can’t wait until I can do Superman Pushups again! I miss a lot of my full exercise variations.

I stuck to walking, did 50-flights of stairs, and did some Side Planks today. I wanted to get in a more intense workout, but I am feeling really tired and nauseous on/off today. I am a firm believer in listening to your body, and mine told me to take it easy. I only did exercises when I was feeling good, and kept my rate of exertion lower.

On the plus side, Baby Bender has been incredibly active today. About 7-more weeks until we get to meet him (if he is on time!) I just love feeling all of his kicks, flips and wiggles. I also like to watch him move in my tummy. It’s just such an interesting experience to see and feel him move so much.

I hope you all enjoy today’s workout! Special thanks to Jesse for stepping out from behind the camera to film this one to share today. I think he does a great job & he always does things that make me laugh when I film him.

Have fun with this one & let me know what you think in the comments below, on Twitter or Instagram: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

*30-Seconds Cardio before Each Exercise*

Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise

Repeat 1-3X

High Knees

Squat Jump

Superman Push-up

Lunge Jump

Side Plank Reach Through

Ninja Jump

Ninja Jump Modification

Single Leg Jump Squat

Spiderman Pushup

Leg Scissor

Over the River Jump Squat

Reverse Plank

Calf/Heel Raise

Rock the Boat

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

Good Morning Everyone!

It’s workout time! I have a brand new workout for you today! We did this workout in our Boot Camp class last Tuesday. I am showing you the routine with the modifications that I did. For those of you that are already familiar with my workouts I also give some options for some Core Exercise variations that are currently off limits for me, but will increase the intensity of the abdominal workout sections.

Don’t be afraid to push hard. I am maintaining a moderate pace during the workout, to ensure that I don’t over-do it, but if you aren’t pregnant (or have any other underlying health conditions), don’t be afraid to push yourself! Go at a pace that challenges you!

I am almost 29-Weeks pregnant, so my baby belly is getting very round! My high knees aren’t as high & I have to modify some exercises. You will see in the video some of my core variations. These variations are very effective exercises even if you aren’t pregnant. If you are pregnant all of the wall sit and pelvic tilt variations I show are great exercises to keep your core strong, and help prevent abdominal separation.

In this routine I do a couple of pushup and plank exercises. If you are pregnant, only do these exercises if you can keep your abdomen engaged (while maintaining your breathing-not sucking in and holding your breath). You can modify these and perform them at an angle (for example, standing against a wall), which I did for several of the exercises. This will decrease abdominal pressure. If your abs start to feel fatigued, choose the angled variation. Increased intra-abdominal pressure can cause abdominal separation (diastasis recti). If you perform any exercises that causes the middle of your abs to point out like a mohawk that means that the transverse abdominals aren’t holding your abs together, and there is increased pressure on the middle of your abs. If that occurs you can skip the exercise and perform a pelvic tilt against the wall. This will help strengthen the transverse abs, which run horizontally across your abdomen, and keep everything pulled in through the middle.

If you are having any issues with your pelvic floor, do the squeeze variations instead of jumping. When you squeeze, focus on full range of motion, and engaging/lifting the pelvic floor at the top of the movement.

Remember, there is always a way to modify a workout to make it suit your needs.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

PPS Baby Bender always gets super active when I sit down to write a blog post. I think that means he is saying hello to everyone! <3

Set Your Interval Timer for 25 Rounds of 40/50.

*Cardio of Choice: 40-Seconds Before Each Exercise
*For a Low Impact Variation: Any Jump can be modified to a Squeeze at the top of the movement. And Plank or Pushup can be performed at an angle or against the wall.

Sumo Squat
Squat Kick
Alternating Warrior
Reverse Plank Leg Lift
Hip Thrust-Right
Hip Thrust-Left
Pelvic Tilt Wall Sit (or Heel Tap Abs)
Heel Slide Abs
Pelvic Tilt Crunch (or V-Up)
Table Kick-Right
Table Kick-Left
X-Jump
Sumo Pushup
Walk the Plank
Chatarunga Pushup
Side V-Up-Right
Side V-Up-Left
Wall Sit Leg Lift
Static Lunge Hop-Right
Static Lunge Hop-Left
Burpee
Side Plank-Right
Side Plank-Left
Gentle Squat Twist (or Angel Abs)
Jump Squat

Cool Down
You can repeat this workout 1-2X. I did 1X, plus warm-up and cool-down.

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Squat Kick: Part 1

Squat Kick: Part 2

Squat Kick: Part 3

Alternating Warrior: Part 1

Alternating Warrior: Part 2

Alternating Warrior: Part 3

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

Wall Sit Pelvic Tilt: Part 1

Wall Sit Pelvic Tilt: Part 2

Heel Slide Abs: Part 1

Heel Slide Abs: Part 2

Pelvic Tilt Crunch: Part 1

Pelvic Tilt Crunch: Part 2

Table Kick: Part 1

Table Kick: Part 2

X-Jump: Part 1

X-Jump: Part 2 Modified

X-Jump: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Chatarunga Pushup: Modified: Part 1
*Regular Variation performed from Plank on the Ground

Chatarunga Pushup: Modified: Part 2
*Regular Variation performed from Plank on the Ground

Side V-Up: Part 1

Side V-Up: Part 2

Wall Sit Leg Lift

Static Lunge Hop: Part 1

Static Lunge Hop: Part 2

Burpee (Modified): Part 1

Burpee (Modified): Part 2

Burpee (Modified): Part 3

Side Plank

Squat & Twist: Part 1

Squat & Twist: Part 2

Squat Jump: Part 1

Squat Jump: Part 2

Advanced Core Modifications:

V-Up: From the floor, with arms stretching overhead, lift your body to form a V and reach toward your toes.

Angel Abs: Drop knees to right of hands, stretch out, and bring them up to the left of your hands. Try to keep your hands as still as possible during the movement.

Bootcamp HIIT: 20 Minutes Per Round-No Equipment Home Workout

Hi Everyone!

Happy Valentine’s Day! Are you ready to do something really great for your heart & get in an awesome workout? I thought so! Why else would you be here?

Today’s workout is a throw back. I still have some great new workouts planned to be filmed for you this week, so check back for the newest workouts. In the mean time I will be posting daily workouts. The great thing about having over 700 different workout videos on my youtube channel is that we have plenty of variety! You could do a different workout every day for nearly two years just using my website!

Today’s workout will get you sweaty, get your heart working & work your entire body! If you feel like I missed a body part or muscle let me know & I will be sure to add in an extra move. 😉

As always, push yourself for maximum repetitions, but also be sure to focus on good form. Form and range of motion really maximize the results, and make sure you are recruiting the targeted muscles during each exercise.

Have fun & have a wonderful Valentine’s Day! Also, if you haven’t checked out our Gender Reveal announcement I posted it here: Gender Reveal: And Baby Bender Is…. I can’t believe I am already more than halfway through my pregnancy!

See you soon!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

20-Minute Full Body: Cardio Sculpt Home Workout

Hi Everyone!

It’s workout time! Today’s workout is 20-Minutes per round. I use a chair, and a dumbbell in this workout, but it can easily be modified to be equipment free. As always, push to get in as many reps as you can during each interval. The more you put into the workout the more you get out of it.

Jesse and I taught two rounds of this workout in our Boot Camp class last night. I am 20-Weeks pregnant today, so I was pacing myself and not pushing full out during the workout. Even going at a moderate pace I burned 325 Calories for two rounds of the workout. Typically, going full out I would burn over 200-Calories per round.

The nice thing about HIIT workouts is that everyone can go at their own pace, and it leaves room for improvement. If you get in 10-reps during a move today, aim for 12 reps during the next round, or the next time you repeat the workout. Even when your fitness level improves, you are able to push yourself to get in more reps and keep the challenge fresh.

Have fun with the workout & let me know how many rounds you get in/what you think of the workout. I look for your check-ins on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS My Anatomy Scan Ultrasound is today! We are waiting until Saturday to get the results of the Gender. Any guesses?

Gambit Loves Workout Time!

*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.

Sumo Pushup
Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Balanced Leg Abduction with Rotation-Right
Balanced Leg Abduction with Rotation-Left
Standing Frog Hop
Dips (Substitute Froggers if you don’t have a chair)
Decline Shoulder Tap Pushup (Skip the decline if you don’t have a chair)
Walk the Plank
Tricep Push-up-Right
Tricep Push-up-Left

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

High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!

20 Minute Home Per Round HIIT Boot Camp Workout: No Equipment

Hi Everyone!

I have a brand new workout for you today! Today’s workout is a 20-Minute Per Round HIIT. This is a workout that Jesse and I did with our Boot Camp Class. During the class we do two rounds of the workout, plus a 10-Minute Warm Up and 10-Minute Cool Down.

You can do whatever fits your schedule, and go for one round, or repeat it up to 3X. I went through it once tonight. It felt great. I was sure to pace myself, and I still got in a good burn (150 Calories in 20-Minutes). I mention at the end of the video, when I go full out during my 20-Minute workouts I typically burn between 200-240 Calories per round. Your effort level will definitely impact your burn.

19 weeks & 4 days pregnant! In the last photo I am doing a transverse core hold (think of it as using your core muscles to hug & support your baby from every angle). This move helps prevent (and heal!) abdominal separation-diastasis recti.

I will be 20-Weeks Pregnant in just one day! Half way through! People are very interested in the core exercises I am doing. The one core specific exercise I do daily is a transverse core hold. You can see in the last photo above that I am pulling in my core to support the baby. This is a great exercise for strengthening your core, which will help ease labor, ease back pain, and decrease your chances of developing Diastasis Recti (abdominal separation). It does not hurt the baby at all, and it is great for your core. I am still approved by my doctor for all ab exercises (including ones where I lay on my back) until I am 5 Months pregnant. That said, I incorporate core moves into my full body workouts, but I have not done any core specific workouts.

I hope you enjoy today’s workout! Be sure to push yourself! I provide low impact variations for each exercise in the video. Choose whichever option is right for you!

We have our Anatomy Scan Ultrasound on Wednesday & I can’t wait to see Baby Bender. We are going to find out the gender of our baby this weekend with our families (unless baby is shy).

Have fun with the workout,
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.
*30-Seconds Cardio of Choice Between Each Exercise-High Knees, Burpees or Jump Rope.*

Walk the Plank
Side Plank Reach-Right
Side Plank Reach-Left
Heel Tap Plank
Knee Cross Plank
Squat Jump
Lunge Jump
X-Jump
Pendulum Squat Jump
Plie Jump
Tricep Pushup-Right
Tricep Pushup-Left
Reverse Plank Leg Lift
Spiderman Plank or Pushup
Leg Lift Pushup

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

Walk the Plank: Part 1

Walk the Plank: Part 2

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Heel Tap Plank

Knee Cross Plank

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

X-Jump: Part 1

X-Jump: Part 2

Pendulum Squat Jump: Part 1

Pendulum Squat Jump: Part 2

Pendulum Squat Jump: Part 3

Plie Jump: Part 1

Plie Jump: Part 2

Tricep Pushup

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Spiderman Plank

Leg Lift Pushup: Part 1

Leg Lift Pushup: Part 2

Fit & Healthy Workout Challenge: Day 23: Boot Camp HIIT & Trial by Burpee

Hi Everyone!

Welcome to Day 23 of my 4-Week Workout Challenge! It’s a Boot Camp HIIT Day! One Round of this workout will take 20-Minutes. I also included a Trial By Burpee Rep Workout below. You can combine the workouts. I encourage you to repeat it 2-3X to get a total workout time between 30-60 Minutes.

I have seen some fantastic check-in posts on Instagram and Twitter (you can find me: @BenderFitness) and on Facebook: www.facebook.com/MelissaBenderFitness.

Fo the Trial by Burpee workout I encourage you to time how long it takes you to get through one round. Move quickly between exercises, and when you repeat it see if you can make it through just a bit faster. Don’t sacrifice form for speed. 100% of the time it is better to get in a longer workout with great form, than work at a high intensity with poor form.

Pregnancy update: I will be writing a post about workouts in the Second Trimester this week. I am feeling great. The past two days I ran instead of doing a traditional workout. Our refrigerator went kaput on Sunday and needed to be replaced. We had to throw out all of our food. I can’t risk eating spoiled food while pregnant. Our schedule was completely thrown off (I had plans to film Sunday and Monday!) We do have a new fridge now, but we still need to go grocery shopping to replace our food.

We teach our Boot Camp class this evening, and I am planning to film a new workout on Wednesday.

I hope you enjoy today’s workout! Have fun & let me know how you feel!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

Repeat 1-3X

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

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

Repeat 1-3X

Fit & Healthy Workout Challenge: Day 18: 22 Minute HIIT Full Body Home Workout: The Sweaty Sixteen

Hi Everyone!

Welcome to Day 18 of my 4-Week Fit & Healthy Workout Challenge! Today’s workout is a full body Boot Camp Workout with a built in Cardio Fat Burn. This workout is meant to be challenging, so try to get in as many reps of each exercise as you can, while still focusing on good form.

This is one of the workouts we have done with our Group Boot Camp Class. We taught a new class yesterday, so I have another new Boot Camp Workout headed your way this weekend. I am now 17-Weeks (4 months + 1 Week) pregnant, and I noticed last night that a few exercises are getting more difficult, so within the next week or so I will be doing some modifications. During new workouts I will show you the normal modifications (or Jesse will!) and I will show you my pregnancy modification.

Jesse has great energy, so I hope he get’s you pumped up and motivated for today’s workout!

I hope you enjoy the workout today! Check in on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Tomorrow will be a Low Impact Workout or Active Rest Day. Have fun!

Melissa

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

Hi Everyone!

Today is Day 4 of my Fit & Healthy New Year & DietBet workouts. You can still join the DietBet Challenge for a chance to win part of the nearly $7000 jackpot, for hitting your weight loss goals. You can sign up until 14-days into the game, but the earlier you sign up the more time you have to hit your goal! You can join the game here: www.dietbet.com/BenderFitness.

We have a brand new workout for you today! Today’s workout comes courtesy of Jesse. I love when he gets out from behind the camera to film a workout for you! He has great energy, so I hope it keeps you pumped up throughout the workout!

Today’s workout can be repeated up to 3X for a total of 60-Minutes of Workout Time. Jesse burned around 200 calories during the first round. For my 20-Minute Bootcamp HIIT Workouts I tend to burn around 200 calories per round as well, but it will fluctuate based on your size, height and how hard you push. Challenge yourself to get in as many reps as you can during each exercise. I find it motivating to write down my number of reps and try to beat that number when I repeat the workout.

I also included, a Repetition option below. It is great for your body to mix workouts for Reps and Intervals, because it challenges your body differently. Often I do one round of HIIT, paired with one round of Reps. Pick whatever works best for you!

I hope you’re feeling great, and making lots of great diet choices! Check out: DietBet Sample Meal Plan and Bender Bikini Competition Diet.

Have fun today!
Melissa

Set your Interval Timer for 15 Rounds of 30/50.

For Reps:

Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise

*30-Seconds of Cardio Before Each Exercise*

Burpee
Temple Tap Abs
Walk the Plank
Lunge Jumps
Mountain Climbers
Burpee
Alternating Runner’s Lunge
Toe Tap Pushups
Side V-Up-Right
Side V-Up-Left
Burpee
Tricep Pushups-Right
Tricep Pushups-Left
Squat Lunge Jumps
Spiderman Pushups

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

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Runner’s Lunge Lift: Part 3

Toe Tap Pushups: Part 1

Toe Tap Pushups: Part 2

Toe Tap Pushups: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Tricep Pushups: Part 1

Tricep Pushups: Part 2

Squat Lunge Jumps: Part 1

Squat Lunge Jumps: Part 2

Squat Lunge Jumps: Part 3

Spiderman Pushups: Part 1

Spiderman Pushups: Part 2

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Hi Everyone!

It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.

During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.

Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.

You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!

Fit Fashion in today’s workout is from www.affitnity.com You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.

I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!

Melissa

PS I am on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds Cardio of Choice before each exercise.*

Pushup Reach
Walk Outs
Reverse Plank Leg Lift
Walk the Plank
Spiderman
Runner’s Lunge Twist-Right
Runner’s Lunge Twist-Left
Jump Kick-Right
Jump Kick-Left
Heel Tap Jump Squat
Side Plank-Right
Side Plank-Left
Reverse Plank
Forearm Plank
Toe Touch Plank

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump

Jump & Tone Boot Camp

Hi Everyone!

Today’s workout is a variation of one of our Bender Boot Camp classes. There are several ways to do this workout:

1. AMRAP: Select a specific time limit that fits your workout schedule and repeat this routine as many times as you can in that time period.

2. Intervals: 50 seconds max reps, 30 seconds of jump rope or high knees in between exercises.

3. Reps: Complete the routine for reps as I demonstrate in the video.

In our class we completed intervals for max rep intervals (option 2), and we went through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down.

If you are following this week’s Workout Schedule, this is what we have done so far this week:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: That’s today! Have fun with the Jump & Tone Boot Camp.

Let me know which workout option you chose (or really challenge yourself and do a round of each workout style!) & how you felt after the workout.

Have fun!
Melissa

*After each exercise complete cardio of choice (jump rope or high knees).

1. Burpee
2. Toe Tap Sit-ups
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Side Plank Reach Through (right)
6. Side Plank Reach Through (left)
7. Leg Series (right)
8. Leg Series (left)
9. Leg Lift Plank
10. Pendulum Squat

Repeat 1-3X

20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.

Melissa & Jesse

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

Repetitions:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

20 Minute HIIT: Core & Legs Workout and 20 Minute Full Body Sculpt

Hi Everyone!

It’s workout time! Tonight Jesse and I taught a 60-Minute Boot Camp class. We didn’t have time to film a new workout (we both also work full time as Occupational Therapists), but I am planning to film it for you tomorrow.

We did 2-Rounds of a 20 Minute Workout, plus a 10-Minute Warm-up and Cool Down. I have posted two 20-Minute Workout options below. The first workout is a 20-Minute HIIT focused on the Core & Legs. The second is a full body workout, that can be completed for interval rounds or reps.

You can pick one and repeat it, or put them both together for some variety in your workout today. Push yourself to complete each exercise with proper form. For any plank variations, if they are to difficult you can always hold the plank. For example, you can substitute a static side plank for a Side Plank Knee/Lift. Build your way up to the harder variations.

It felt great to teach a live class again. I haven’t been teaching group classes since the Spring semester ended. I do have permission to film a class, so if 100% of the students are on board, I will share a live full length workout. I want people who come to the class to be able to focus on working out, without worrying about what they look like on camera, so I won’t be filming unless everyone agrees.

I hope you all have fun with this workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Core. 50 Seconds Max Reps.

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Round Kick Double Jab Part 2

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump

This workout can be completed for Reps or Intervals.

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

Intervals: 12 Rounds of 10/50.

Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank

Repeat 1-3X

20 Minute Boot Camp: Full Body Fat Burning Workout

Hi Everyone!

I have a throwback workout for you today, with one of my favorite guest stars! Tonight Jesse and I start back to teaching Boot Camp classes at our local Penn State Campus. We will be doing two rounds of a 20-Minute workout, plus a warm-up and cool down for a 60-Minute Total workout class. I will film the Boot Camp workout later this week, in the mean time this is an alternate Boot Camp workout for you.

Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.

I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites in his spare time, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him. Back in our high school days, Lenny and I were Swing Dancing partners. I shared the video on my page a while ago, but I am re-posting it below.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks. I am going to emphasize the fact that taking a rest break doesn’t mean you aren’t fit! They are multiple types of fitness, and you can train your body to excel in a multitude of fitness areas.

It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!

I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness

Melissa

Swing Dancing

Repeat 1-3X

Set your interval timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

Full Body Bender Home Workout

Hi Everyone!

I have slacked off with working out this weekend. The stress of worrying about my nephew being in the NICU, and starting a new job a few weeks ago, has left me feeling 100% exhausted and worn out. I decided to take the weekend off of filming new workouts and blogging, and give myself some time to just relax and recuperate.

Dax is still in the NICU, but he is getting a little bit better every day. This week I plan on getting back on track with my workouts too.

I did some quick exercises just to keep my body moving, and get something in. Even though I was taking the weekend off, I feel better when I keep myself moving. You can check out my quick workout in the photo below.

Below I posted a link to a Full Body Bender Boot Camp Home Workout. When I filmed this workout I was super consistent with both my workouts and my running. I really want to get that consistency back into my routine. It seems like there have been a lot of challenges in my way lately. It’s time to re-focus. I can feel the differences in my energy, strength and endurance, and I want to get all of those things back on track.

I hope you all enjoy this workout.
Melissa

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Repeat 1-3X

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

Bender Boot Camp & Weighted Workout Challenge: Full Body Sculpt

Hi Everyone!

Today’s workout is a mash-up of one of my Boot Camp Workouts and a Weighted Workout. Jesse and I planned to do a VO2 Max Running Workout at the track today. A crazy thunderstorm blew rained on our plans, so we did these two workouts instead.

We did one round of each workout. It was challenging. My glutes were a little bit tired from yesterdays 15 Minute Standing Lower Body Workout. The Bender Boot Camp workout was filmed while I was training for my first NPC Bikini Competition, so I was very lean and strong. It was a good motivator for me to focus on making healthier food choices.

I was able to get through this workout faster this time, than I did when I filmed the video below. I did the workout along with the video, but if you prefer to do it interval style the breakdown is below. For the weighted workout we did 12 Reps of each exercise.

I hope you enjoy these workouts! It’s fun sometimes to go back and repeat some of my older workouts. They are still challenging for me!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

Burpee
Romanian Deadlift
Burpee
Row
Burpee
Front Squat
Burpee
Chair Leg Raise
Burpee
Goblet Squat

Repeat 1-4X

BodyRock BootCamp: Week 10 Workout Schedule

Hi Everyone!

The past 10-Weeks have flown by! This is the Week 10 Workout Schedule, incorporating the workout series I filmed with BodyRock.tv. I hope you have enjoyed the series! So many people asked how to incorporate the workouts into their routine, and I hope these schedules have been helpful.

I included 7-workouts, but you can incorporate rest days as needed. I recommend 1-2 rest days per week. You can vary the schedule to suit your needs, and either extend these workouts longer (IE 9-days instead of 7), or pair up on workouts 1-2 days during the week.

Always listen to your body. It’s important to learn how hard you can push yourself, but it is equally important to listen to when you need rest. Your muscles gain strength when they rest and recover from a workout. Stronger muscles=faster metabolism.

Feel free to let me know what you thought of this workout series! Hopefully you had as much fun with it as I did! I am currently doing a 30-Day Move of the Day Challenge on Instagram/Facebook. I hope you join me! I have some exciting new workouts headed your way!

Melissa

***Each Workout can be repeat 1-3X.****

Day 1: Full Body Sculpt & Burn Workout