Boot Camp

BodyRock Boot Camp: Week 10: Full Body Sculpt & Burn Workout

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Hi Everyone!

Can you believe it’s Week 10 of my 10-Week BodyRock.tv workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!

Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.

In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.

It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.

What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!

Melissa

PS One Shoulder Workout Top is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Set your interval timer for 9 Rounds of 30/50.

 

*30 Seconds of Squat & Press Between Each Exercise.

Repeat 1-4X

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left

 

BodyRock Boot Camp: Week 9 Workout Schedule

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Hi Everyone!

This is the Week 9 Workout Schedule incorporating my BodyRock.tv workouts. I can’t believe there is only 1-Week left of my 10-Week challenge!

Remember, you can repeat each of these workouts 1-4X. You can also adjust the schedule to incorporate more rest days as needed. Listen to your body. Push yourself, and challenge yourself to grow stronger, but don’t push to the point of injury. I posted a link to an article about the benefits of rest for your muscles under Day 7 of this week’s schedule, so be sure to check that out.

I am also working on filming new workouts, and will have some brand new routines to share with everyone!

Have you been following my schedule each week, incorporating the workouts within your own fitness routine, or are you just joining me now? Let me know what you think, and how you’re feeling in the comments below! If you have progress photos tag me in them! Remember, progress can be physical, mental, emotional, or achieving a goal (like running a race or getting in more reps). All of those Non-Scale Victories count just as much as the before and after photos!

Have fun this week!
Melissa

PS: I was late getting up this week’s schedule (I’m sorry!!!) The new (Week 10) schedule will be posted tomorrow.

PPS: You can get a 15% Discount off your total Fit Fashion order at www.affitnity.com with the code BenderFitness at checkout.

Day 1: Plank, Push-up & Burpee Burn

Day 2: 16 Great Full Body Workout-No Equipment

Day 3: Back Strength & Stretch

Day 4: 15 Minute HIIT Burn Workout: Body Weight

Day 5: Stretch & Lean Yoga Flow or Active Rest Day

Day 6: 21 Minute HIIT-Full Body Workout

Day 7: Rest Day-Rest & Muscles

 

BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

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Hi Everyone!

This is workout #9 of my 10-Week BodyRock.tv workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.

Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.

Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!

Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.

I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissabodyrock bootcamp

 

Set your Interval Timer for 9 rounds of 30/50.

*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.

  1. Knee Drop Plank
  2. Almost-Handstand Pushups
  3. Cheek to Cheek
  4. Superman Pushup
  5. Heel Press Plank
  6. Oblique Pushup
  7. Plank Jack
  8. Camel Pushup
  9. Down Dog Plank Press

Repeat 1-4X

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BodyRock Boot Camp: Week 8 Workout Schedule

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Hi Everyone!

This is the Week 8 Workout Schedule incorporating my BodyRock.tv Boot Camp Workout. Only two more weeks of workouts left for this workout series! I hope you have all been enjoying the series, and my collaboration with the BodyRock crew.

Remember, you can choose to follow the schedule below, or incorporate this with the new workouts I will be posting this week. In my BodyRock video, I talk about the importance of listening to your body and recognizing signs of overtraining. During this workout schedule (or any workouts schedule I post) you can adjust the schedule to your own needs.

Listen to your body, take rest as needed, and work at your own pace. The goal is to challenge yourself, but also learn to be in tune with your body. Becoming more aware of your body will improve your health, fitness, and even reduce your risk of illness or injury.

Incorporating meditation into your weekly and/or daily routine is also highly beneficial for forming the mind body connection. It is a wonderful tool for stress management, and helps you understand your body’s signals and needs.

I hope you enjoy this week’s workouts!

Melissa

PS Fit Fashions are from www.Affitnity.com: You can get 15% off of your total order with the code BenderFitness at checkout.

Week 8

Day 1: BodyRock Boot Camp-Week 8: Repeat 1-4X

Day 2: Better Booty Home Workout: Repeat 1-3X

Day 3: 10 Minute Quick HIIT Core Workout with Stability Ball: Repeat 1-4X

Day 4: 20 Minute Full Body HIIT Boot Camp: Repeat 1-3X

Day 5: Strength & Stretch Yoga or Active Rest Day

Day 6: 21 Minute Full Body Workout: Total Body Sculpting: Repeat 1-3X

Day 7: Core & Arms Workout: Quick HIIT: Repeat 1-4X

 

BodyRock BootCamp-Week 8

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Hi Everyone!

Can you believe it’s already Week 8 of my 10-Week BodyRock.tv Workout series? Just two more workouts to go! I am glad that you have all been enjoying the series. Jesse and I had a lot of fun in Toronto filming the workouts with the BodyRock team.

I have been posting recommended workout schedules to go with the BodyRock workouts. You can find them here: BodyRock Weekly Workout Schedules. Now that there are 8 videos, you can also choose to combine the individual workouts from this series as a stand alone schedule.

Have fun with this one! Push yourself through and challenge yourself to get in as many reps as possible (with good form!)

Melissa

Set your Interval Timer for 9 Rounds of 30/50.

*Step Ups in Between Each Exercise: If you don’t have a Bosu use a chair, step or bench.

  1. Burpee
  2. Balanced Bicycle
  3. Knee Cross Plank to Side Plank-Right
  4. Knee Cross Plank to Side Plank-Left
  5. Angel Abs
  6. Plank Crunch
  7. V-Up Lateral Reach
  8. Pushup to Back Stretch (1/2 Wheel Pose)
  9. Walk the Plank

Repeat 1-4X

BodyRock Bootcamp: Week 7 Workout Schedule

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Hi Everyone!

It’s a brand new week! This is the workout schedule for Week 7 of my BodyRock.tv workout series. I hope you have all been enjoying the workouts, and weekly schedules! I really enjoyed filming the BodyRock workout series and I am excited to share it with you.

I incorporated a few of my newest workouts into this week’s schedule. All of the workouts can be repeat 1-3X, and/or paired with 30 minutes of cardio of choice. The goal is to keep your total workout time around 60 minutes total.

You can follow along with the videos below, or click the workout title for the full workout breakdown. Be sure to listen to your body during the week, and incorporate rest days or lighter days as needed. It’s important to find a program/schedule that you can can stick to and make it a part of your normal routine. Real results come from consistency.

Have fun!

Melissa

 

Day 1: Quick Lower Body Workout

Day 2: Tight Core Body Weight Workout: 15 Minute HIIT

Day 3: BodyRock BootCamp-Week 7

Day 4: 30 Minute Dumbbell Workout

Day 5: 30 Minute Yoga Flow or Active Rest Day

Day 6: 20 Minute Full Body HIIT Boot Camp

Day 7: Standing Abs & Thighs Workout

Bonus: Foam Rolling to Decrease Post Workout Soreness

 

 

 

BodyRock Bootcamp: Workout 7

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Hi Everyone!

This is Workout #7 from my 10-Week BodyRock.tv workout series. This workout primarily focuses on Lower Body & Cardio Burn. This workout utilizes different cardio bursts, and different kicking exercises. Kicking exercises are fun because they challenge your balance, and require you to hold strong throughout your core during each exercise.

In today’s video I also talk about the importance of getting enough sleep. Do you get enough sleep? Getting enough sleep is a tough one for me. I work full time, blog, teach fitness classes, run, and balance all of that with spending time with my family and friends.

It often seems that sleep is that area I miss out on. When I am not getting enough sleep my body knows it! I look different, I feel different. Getting enough sleep is important for not only your quality of life, but also the quality of your training.

If you are already getting enough sleep kudos to you! Keep up the good work! For the rest of us, challenge yourself to get to bed a little bit earlier. It’s difficult, but you will have more energy your day and be even more productive!

Have fun with today’s workout!

Melissa

Repeat 1-4X-Set your Interval timer for 9 Rounds of 30/50

* 30 Seconds of High Knees Between Each Exercise

  1. Lunge Kick-Right
  2. Lunge Kick-Left
  3. Table Kick-Right
  4. Table Kick-Left
  5. Curtsy Lunge Kick-Right
  6. Curtsy Lunge Kick-Left
  7. Lateral Lunge Lift
  8. Warrior Kick-Right
  9. Warrior Kick-Left

BodyRock BootCamp: Week 6

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Hi Everyone!

This is Week 6 of my BodyRock.tv workout series! Four more weeks to go after this workout! Today’s workout is structured a little bit differently. Instead of Cardio Intervals in between each exercise, we are doing 30-seconds of Plank in between each exercise.

It’s important to change the types of challenges you are presenting your body. This routine combines isometric exercises with plyometric exercises. In the plank position you are challenging your body to maintain one static position, and the your muscles are maintaining a contraction without changing length (isometric). During the plyometric exercises your muscles are shortening and lengthening in a short amount of time with a jumping movement.

Both types of exercise will improve your strength, but they challenge your body in very different ways.

I hope you enjoy today’s workout! I will be posting a Week 6 BodyRock Workout schedule. I will also be writing about my experience running the Pittsburgh Half Marathon, so be sure to check back!

Melissa

Set your interval timer for 9 Rounds of 30/50.

*30 Second Plank between each exercise.

  1. Squat Jump
  2. Russian Kicks
  3. Ninja Jump
  4. X-Jump
  5. Burpee Tuck Jump
  6. Frog Hopper
  7. Low Jack
  8. Down Dog Hop (Alternating)
  9. High Knees

Repeat 1-4X

BodyRock BootCamp: Week 5 Workout Schedule

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Hi Everyone!

We are at the Halfway Point of my 10-Week Workout series for BodyRock.tv. Everyone seems to really like the recommended workout schedules I have been posting, so here is the schedule for Week 5. I will also be posting new workouts this week, so you can choose to incorporate the BodyRock workout(s) with my newest workouts, add them to your regular workouts, or follow this schedule.

Remember, it’s all about finding what works best for your schedule. If you figure out what works best for your lifestyle and routine you are more likely to stick to your program.

Results come from consistent training. Don’t underestimate the importance of the time you are putting in to your workouts. Your health is worth the effort!

The videos for this week’s workout schedule are posted below. You can click on the titles for the full workout breakdown or follow along with the videos. Remember, you can add rest days. Be sure to listen to your body. At the bottom of this post I added my Post-Run Recovery Stretch video. You can incorporate that routine at any time during the week. You want to maintain flexibility as you gain strength.

I am going to be posting an Instagram workout challenge for the month of May. You can find me on Instagram: @BenderFitness.

Have fun!

Melissa

Day 1: 20-Minute BootCamp: Full Body Fat Burning Workout: Repeat 1-3X

Day 2: BodyRock Boot Camp: Repeat 1-4X

Day 3: Standing 10-Minute Ab Workout: Repeat 1-3X or Active Rest Day

Day 4: 20-Minute Boot Camp Sculpt: Repeat 1-3X

Day 5: Yoga Strength & Stretch or Active Rest Day

Day 6: 20 Minute Arms & Abs Workout: Repeat 1-3X

Day 7: HIIT It, Sweat It, Sculpt It (20 Minute HIIT): Repeat 1-3X and/or Post-Run Recovery Stretch

 

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

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Hi Everyone!

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, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him.

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Lenny on his way to his first BenderFitness workout.

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.

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

Post Workout! Gambit wanted to be in the picture too.

Post Workout! Gambit wanted to be in the picture too.

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.

  1. Warrior 3 Row: Right
  2. Warrior 3 Row: Left
  3. Side Lunge Lift: Right
  4. Side Lunge Lift: Left
  5. Hip Thrust
  6. Pushup Row: Right
  7. Pushup Row: Left
  8. Squat & Press
  9. Lunge & Curl: Right
  10. Lunge & Curle: Left
  11. Mountain Climbers
  12. Temple Tap Abs
  13. Leg/Hip Lift
  14. Side Plank Elbow Tap/Hip Lift: Right
  15. Side Plank Elbow Tap/Hip Lift: Left
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Warrior III Row

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Side Lunge Lift: Part 1

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Side Lunge Lift: Part 2

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Hip Thrust

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Pushup Row: Part 1

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Pushup Row: Part 2

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Squat & Press: Part 1

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Squat & Press Part 2

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Lunge & Curl

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Mountain Climbers

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Temple Tap Abs: Part 1

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Temple Tap Abs: Part 2

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Leg/Hip Lift: Part 1

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Leg/Hip Lift: Part 2

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Side Plank Hip Lift/Elbow Tap: Part 1

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Side Plank Hip Lift/Elbow Tap: Part 2

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Side Plank Hip Lift/Elbow Tap: Part 3

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High Knees

 

 

BodyRock Bootcamp-Workout 5-Full Body

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Hi Everyone!

I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If you can’t wait that long the breakdown is below!

This video is the half-way point of my BodyRock Workout series. There are still 5 new videos to go after today!

Remember to push yourself during each interval. With HIIT workouts you always want to push yourself as hard as you can during each interval. In the past I have found that it helps to keep track of my reps, so I have a goal to surpass whenever I repeat the workout. It’s also a great way to track your progress.

I hope you guys are enjoying the workouts! We had a really great time filming them with the BodyRock team up in Toronto.

We have some great workouts planned for this weekend, and another special guest so be sure to check back!

Melissa

 

Repeat 1-4X

  1. Pushup Elbow Tap: Right
  2. Pushup Elbow Tap: Left
  3. Superman Burpee
  4. Reverse Plank Leg Lift
  5. Mountain Climbers
  6. Plie Jump
  7. Jump Kick: Right
  8. Jump Kick: Left
  9. Runners Lunge Lift: Right
  10. Runners Lunge Lift: Left
  11. Russian Kicks
  12. Burpee

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The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp

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Hi Everyone!

Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!

Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!

This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow. 

I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine. 

In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!

Have fun!
Melissa


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

*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


BodyRock Bootcamp | Melissa Bender | Week 2 Workout Schedule

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Hi Everyone!

Welcome to Workout Week 2 of my BodyRock Workout series! 

If you haven’t checked out Week 1 yet, you can find it here: BodyRock Bootcamp Week 1. One workout from the full 10-Week Workout series is being released weekly at BodyRock.tv. 

Blogging in San Francisco while Rose & Nicole Check out my Newest BodyRock Workout!


Here is a suggested workout schedule for Week 2 to incorporate the newest workout (video below) into your week! You can click the link for the full workout breakdown, or follow along with the videos. 

You can choose to follow the schedule below, pair this workout with the new workouts I am releasing this week, or add it to your normal workout routine. Remember, you want to make the workouts fit into your schedule. 

Have fun!
Melissa

Week 2 Workout Schedule: 


Repeat 1-3X

Repeat: 1-3 Times


Repeat: 1-3 Times




Repeat 1-3X


Repeat 1-3X


Repeat 1-3X

Day 6: 30 Minute Yoga Flow or Active Rest Day with Gentle Stretching




Repeat 1-3X

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

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Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below. 

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.  

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts. 

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule. 

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!
Melissa

Week 1 Workout Schedule: 

Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X

Day 2: 20 Minute Core Cardio Fat Burn HIIT– Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping – Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout– Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

Day 6: BodyRock BootCamp: Week 1 – Repeat 1-4X

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed. 


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 Rounds of 10/50. 

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)

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Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can. 

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again. 

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa
Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for  15 minutes to see the afterburn.
302 Calories after 1 Round. 



Click the link to get your own Gymboss Interval Timer! 

Set your timer for 15 Rounds of 30/50. 
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. 

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2

High Knees
 
Tricep Pushup
Burpee

Tricep Extension


Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop


Bootcamp HIIT: 20 Minutes per Round

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Hi Everyone!

One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to. 

Be sure to hydrate! This is a sweaty one!

I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today. 

Enjoy the workout!
Melissa

Facebook, Instagram, or Twitter. 


Click the link to get your own Gymboss Interval Timer! 
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

HIIT the New Year Hard: Workout #23: 20 Minute HIIT BootCamp

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Hi Everyone!

This is workout #23 of my HIIT the New Year Hard Workout Challenge!

I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp!

This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. 

I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse’s warm up video Here. 

I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness


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 Sump 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 Boot Camp Sculpt Workout (Real Time)

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Hi Everyone!

Today’s workout is a 20 Minute Full Body Workout. You can repeat the workout 1-3X. Remember to push on each interval. You want to work to your maximum and get your heart rate up. 

If you need a break during a workout, take it, and then get back into the workout as soon as you are ready. Remember to always focus on form. 

Jesse and I did this workout with our Boot Camp class today, so the video below was my third round. Typically we do a lot more plyometric and power moves in my boot camp classes, but I like to vary the challenge. Changing your workouts keeps your body adjusting to the new challenges. 

I say this a lot, but I am going to say it again: You make progress when you challenge yourself. The great thing about interval workouts is everyone can work to their personal best, but it takes motivation to push yourself. It’s okay to breath hard, and sweat, that means you are pushing yourself!



I hope you enjoy today’s workout,
Melissa

PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

PPS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout. The shirt is from Nike, and the shoes are Brooks Glycerine. (Sorry no discount code for the shirt or shoes!)


Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer & Mat. 

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: High Knees or Jump Rope.

*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge

Repeat 1-3X

Quick Workout: Arms, Abs and Butt

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Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer.  I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired. 

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles. 

Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.)

Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving. 

I hope you enjoy the workout!
Melissa

PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂

My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. 


Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50. 
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

Diet Bet Challenge Day 1: Bender Boot Camp

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Hi Everyone, 

Welcome to Day 1 of the BenderFitness DietBet Challenge! 

The challenge doesn’t officially start until September 3rd, but weigh-in’s start today so why not get a head start with the workout program?

We are starting off strong with a Bender Boot Camp Workout. This is an actual routine that Jesse and I have taught in our Boot Camp Classes. 

You can choose your format for this workout. You can complete the workout for Reps or HIIT style. In my Boot Camp class we complete the workout HIIT style so everyone can work at their own pace to maximize the challenge. 

This workout can be repeated 1-3X. Total Workout time should be between 30-60 minutes.       
Enjoy the workout!
Melissa

You can also find me on Facebook, Instagram, or Twitter. 


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

Repeat 1-3X