Hi Everyone, It has been a busy weekend for me. My sister, Kristen, got married on Saturday. She was a gorgeous bride. You can find her pre-wedding workouts here. Jessica (my other sister) and I had the pleasure of being her Maids of Honor.
Today I planned on filming a new workout, but we got very sad news. My brother’s mom passed away unexpectedly. My brother is back home in New York and it’s tough not being there with him right now. Some of you might remember Matt, he joined me for a workout a while ago (Arms and Abs Home Workout). If you could keep him in your thoughts and prayers we would greatly appreciate it. The loss of a parent is always difficult, but it is especially difficult when it occurs at such a young age, and so unexpectedly.
I have included one of my favorite workouts below. It’s one of my Bender Boot Camp Workouts. It’s a tough one, but I hope you enjoy it.
This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. I found this workout challenging, and I hope you do too! Melissa
All Levels: Max reps during each interval. (60 seconds, 30 second 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
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.
Kristen is back for her final workout before her wedding on Saturday! As you can see from the pictures above she has made great progress. She has improved her fitness and her body is showing the results.
Her final pre-wedding workout routine is posted below.
You can find Kristen’s other Wedding Prep workouts here:
Kristen’s favorite Bender Fitness workout is the Lower Body Challenge: All Around Workout. She also did some running and walking. She ran a 5K in April in 29 minutes and 43 seconds. I am very proud of her for all of her hard work and accomplishments!
On Day 1 (December 18, 2013) Kristen’s Measurements were as follows:
Waist: 29″
Hips: 41.5″
Thigh: 35.5″
Kristen’s current measurements (June 3, 2014) are:
Waist: 26.5″
Hips: 38.5″
Thigh: 22″
Kristen’s favorite meal is breakfast. Every morning she starts her day with an egg white omelet with spinach, turkey sausage, and whatever veggies she has in the house (zucchini, peppers, tomatoes). Sometimes she adds feta for a little bit of extra flavor. Kristen works full time, and goes to school full time, so she loves the fact that it’s fast to make and it gives her energy to get through her morning.
I hope you guys enjoy today’s workout. We had fun, and we definitely worked up a sweat! It’s a full body routine that will get your heart rate up, build lean muscle, and boost your metabolism.
Hope you’re ready!
Melissa
Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 1. Burpee 2. Lunge Hop (right) 3. Lunge Hop (left) 4. Plank Jack 5. Leg Series (right) 6. Leg Series (left) 7. Leg/Hip Lift 8. Side Plank Crunch (right) 9. Side Plank Crunch (left) 10. X-Jump Repeat 1-3X *Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.
Here is a brand new workout for the lower body challenge! Plus, my sister is back for another workout on her way to being in the best shape of her life for her wedding day!
So far Kristen has lost 2.5 inches from her waist, 3.4 inches from her butt, and 2.4 inches from each thigh. She is feeling stronger, more fit, and more confident! She is doing a really great job, and she is going to make a stunning bride.
Hi Everyone! Yesterday my sister, Kristen, joined me for another workout. Kristen’s wedding day will be here in less than four months so she has been on a journey to be in the best shape of her life. The workout video and breakdown are below. Kristen has joined me for two other wedding prep workout videos: Wedding Boot Camp Tutorial 15 Minute HIIT and Burn
Kristen has also been incorporating outdoor walks, riding a stationary bike, and other Bender workouts. Kristen’s fiancé, Jason, has been doing outdoor running with his dog and a weighted vest. Over the past two months Kristen has lost: 1.4 inches from her waist (from 29 inches to 27.6 inches) 1.4 inches from her hips (from 41.5 inches to 40.1 inches) 2.2 inches from her thigh (from 25.5 inches to 23.3 inches) Jason has lost: 2.7 inches from his waist (from 44 inches to 41.3 inches) .3 inches from his hips (46 inches to 45.7 inches) (*He has probably lost a bit more, but he was wearing jeans when we took his measurements)
They are both working hard, and this workout was no exception. I hope you enjoy the workout! Melissa
10/50 Second Intervals 1. Plank 2. High Knees 3. Table Lift 4. Mountain Climber 5. Unicycle (right) 6. Unicycle (left) 7. Russian Kick 8. Warrior Squat 9. Pendulum Hop 10. Heel Tap Leg Lift 11. Prone Heel Tap 12. Squat Jump 13. Twisting V-Up 14. Pendulum Squat 15. Super Girl
Hi Everyone! For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout. We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day!
Kristen: Waist: 29 inches Hips: 41.5 inches Thighs: 35.5 inches. Jason: Waist: 44 inches Hips: 46 inches Biceps: 15.5 inches Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments. The workout breakdown is below, and a full length version of the video will follow. 🙂 Enjoy the workout!
Melissa PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!
Tutorial Video:
Full Length Workout:
*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections. Total time: 25 minutes. 1. Side Squat 2. Romanian Deadlift 3. Plie Jump 4. Hip Thrust (right) 5. Hip Thrust (left) *5 minutes cardio 6. Plank 7. Bicycle Scissor 8. Mountain Climber 9. Leg/Hip Lift 10. Frogger *5 minutes cardio 11. Bent Over Row (right) 12. Bent Over Row (left) 13. Walk the Plank 14. Tricep Dip 15. Decline Pushup or Plank
Romanian Deadlifts
Jump Rope, Jumping Jacks, Jason was on the Treadmill
Hi Everyone! Today is Day 2 of my 30 Day Workout Challenge! The challenge is completing a minimum of 15 minutes of exercise per day for 30 days. Yesterday I did a 15 minute workout: Day 1: 15 Minute HIIT Core Fat. Today I did a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps. This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time. I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted. I was so motivated by seeing everyone’s check in posts for the challenge that I followed this workout up with a run on the treadmill. I definitely surpassed my goal of 15 minutes per day today. I got in a total of 43 minutes of exercise, and I feel amazing. Thank you guys for the motivation! Keep checking in here or on facebook, twitter, and instagram! See you tomorrow! Melissa
30/50: 30 seconds cardio, 50 seconds max reps -Cardio 1. Surfer Burpee -Cardio 2. Lift to Side Lunge (right) -Cardio 3. Lift to Side Lunge (left) -Cardio 4. Tuck Jump -Cardio 5. Lunge Jump -Cardio 6. Down Dog to Knee Drop Plank -Cardio 7. Leg/Hip Lift -Cardio 8. Mountain Jumper -Cardio 9. Bicycle -Cardio 10. Frog Hopper -Cardio 11. Rotating Push Up -Cardio 12. Reverse Forearm Plank -Cardio 13. Burpee -Cardio 14. Tricep Push Up (right) -Cardio 15. Tricep Push Up (left)
Hi Everyone! Jesse and I are back to teaching fitness classes two nights a week. Tuesday is Boot Camp, and Thursday is yoga. I have shared some of the boot camp routines we taught last semester: Full Body Bender Boot Camp at Home Bender Boot Camp
I have also been working on updating the tabs on my page. If you are looking for more yoga workouts you can find them here: Bender Yoga Workouts. Today’s workout is a variation of the first boot camp class we taught this semester. 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, and we took them through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down. Have a great weekend! Melissa
Repeat 1-3X *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
Hi Everyone! I have been MIA a bit this week because I have had a million and one things on my to-do list. I needed a good workout today, and this did it! I was feeling a bit “off” and unmotivated today. Maybe I’m tired, or maybe it’s the cold weather that refuses to leave, but I felt better after working out. This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. I found this workout challenging, and I hope you do too! Melissa
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
or
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
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.
Tonight’s workout is uploading, but in the meantime I wanted to give you guys an update on the Boot Camp workout Jesse and I teach. We had a great class last night, and we did a tough modification of the Trial By Burpee workout that I posted Monday night.
The original workout video is below, but feel free to modify it and try out the Boot Camp version if you are up for a challenge!
Instead of completing a certain number of reps for each exercise we turned it into an interval workout. We did 60 seconds per exercise, and 30 seconds per Burpee interval. There was no rest in between. The class completed 3 rounds, with a short water break in between each round.
I averaged 7 Burpees per 30 second interval, so that means for the entire workout I did at least 126 Burpees total! I thought for sure I would be sore today, but I am feeling great!
Be sure to check back for tonight’s brand new workout!
All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense). *You can set your interval timer to 6 rounds of 60/30 second intervals. 1. Walk the Plank 2. Burpees 3. Rock the Boat 4. Burpees 5. Right Leg Circles 6. Burpees 7. Left Leg Circles 8. Burpees 9. Leg Series (right) 10. Burpees 11. Leg Series (left) 12. Burpees
I mentioned on my facebook page that Jesse and I taught a Boot Camp Class last night. Several people wanted to know what we did in the class. I filmed a version of the workout we did last night. The moves are the same, but the format is different. During the class we showed plenty of modifications so that the class was accessible, and challenging for people at a variety of fitness levels. In Boot Camp we did this workout in an interval format, so all of the exercises were timed. Everyone went for maximum reps, which allowed everyone to work at their own pace.
It is always important to build from your current fitness level. You need to learn how hard you can push yourself, while still listening to your body. Keep track of your reps, or the total length of time it takes you to get through your workout, and aim to improve that the next time you go through it. You may surprise yourself at how quickly you are able to make improvements. You will also learn more about what your body is capable of, and improve your confidence in a variety of situations.
I hope you all enjoy the workout and have a great night!
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
Hi Everyone, Tonight’s workout is tough! It took me 44 minutes, and 31 seconds to get through the whole thing. It is 100% body weight, and no equipment is necessary to do this workout. This is a full body, high intensity workout. Be sure to warm-up before trying this, and cool down after the workout. It’s an advanced workout when done interval style. If you’re a beginner I recommend doing 10 reps of each exercise, and not worrying about trying it interval style. I felt fantastic when I finished this one! I was dripping in sweat, and the jump squats were tough, but I feel so much more energized after doing this routine. The entire workout is 4 rounds, and I repeated each round 3 times, before moving on to the next round. As always the breakdown is below. Also, I wanted to give a shout out to Suzanne from Nutrition Snob Clothing. She had a contest, and I won a free shirt from her that I absolutely love. It’s insanely comfortable, super cute, and I love the sentiment! Check out her shop: Nutrition Snob Clothing
Enjoy the workout! Melissa
Max reps during each 50 second interval, with 10 seconds of rest in between. Minimal rest between rounds. I did the first set of round 1 at 20 reps per exercise, and then decided to do the second two rounds timed. My total time: 44 minutes, 31 seconds My reps are in parenthesis next to each move (round 1, round 2, round 3) Round 1: 1. Burpee (20, 12, 11) 2. Plank Extensions (20, 15, 16) 3. Sumo Squat (20, 14, 12) (right and left=1 rep) Repeat 3X Round 2: 1. High Knees 2. Lunge Kick Right (19, 14, 18) 3. Lunge Kick Left (16, 19, 18) Repeat 3X Round 3: 1. Bicycle (45, 43, 42) 2. V-up Reach (22, 24, 25) 3. Hip Lift (27, 27, 28) Repeat 3X Round 4: 1. Chair to Warrior 3 Right (16, 14, 15) 2. Chair to Warrior 3 Left (17, 12, 14) 3. Jump Squat (22, 19, 21) Repeat 3X
