Welcome to Day 22 of my Original #30DayWorkoutChallenge! Let’s start the week off right with a great 15-Minute Cardio HIIT. You don’t need any equipment for this one! Grab some water and get to your workout!
Support your workouts by making healthy food choices this week. Your food is fuel for your body. It will directly impact your energy and stamina. Jesse and I have been focusing on eating anti-inflammatory foods, and we both feel so much better. I am writing an article about the guidelines for an anti-inflammatory diet to go with my February challenge. I have several recipes that I want to share as well. I plan on posting more Instagram Live updates with food prep and meals. If you aren’t following me on Instagram you can find me @BenderFitness and Jesse @BenderCrosby1
I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.
I am really excited for the upcoming challenge! Let me know how you are doing with this month’s challenge! Don’t forget to stretch after today’s workout! I am still focusing on flexibility, although it feels like the changes are happening verrrrrryyyyy slowly. Slow and consistent is what it takes for progress.
Have fun with today’s workout!
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
10/50: 10 Seconds Rest, 50 Seconds Max Reps Get your own interval timer: Buy a Gymboss now.
1. High Knees 2. Jump Squat 3. Russian Kicks 4. Frogger 5. Mountain Climbers 6. Toe Tap High Knees 7. Side Lunge Jump 8. Lunge Kick (right) 9. Lunge Kick (left) 10. Surfer 11. Mountain Runner 12. Plie Jump 13. Burpee 14. Lunge Jump 15. High Knees
Are you ready for Day 18 of my Original #30DayWorkoutChallenge? It’s time to work up a sweat!
Yesterday was a Yoga Stretch & Recovery Day. Hopefully you are feeling rested and ready to work up a sweat with today’s HIIT workout! I did jump rope as my cardio during this video, but you can substitute High Knees, Mountain Climbers, Burpees or another cardio of choice. You can also do rope-less jumping if you don’t have a jump rope.
Be sure to push yourself for maximum repetitions (with good form!) Don’t give up on yourself during the workout. Push through, and hop right back in if you need to take a rest break. The workouts are not meant to be easy. They are meant to challenge you, and make you stronger. As human beings we are all capable of more than we realize. When you set goals for yourself, and when you push yourself outside of your comfort zone you are giving yourself the opportunity to improve. We don’t improve by accepting the status quo.
I hope that you guys are doing great with the challenge! Have fun with today’s workout. Don’t forget, I have a new challenge starting February 1st! The February Challenge is a DietBet Weight Loss Challenge with all new workouts! If one of your goals is to lose weight, you can sign up for the challenge here: www.dietbet.com/BenderFitness for a chance to win money while losing weight.
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
45 seconds cardio of choice, 50 seconds max reps: 15 Rounds -Jump Rope 1. Singe Leg Hop Up (right) -Jump Rope 2. Single Leg Hop Up (left) -Jump Rope 3. Frogger Push Up -Jump Rope 4. Single Leg Hip Thrust (right) -Jump Rope 5. Single Leg Hip Thrust (left) -Jump Rope 6. Tapping Warrior 3 (right) -Jump Rope 7. Tapping Warrior 3 (left) -Jump Rope 8. Side Plank Leg Lift (right) -Jump Rope 9. Side Plank Leg Lift (left) -Jump Rope 10. Leg/Hip Lift -Jump Rope 11. Mountain Frogger -Jump Rope 12. Crab Kick -Jump Rope 13. Temple Tap Abs -Jump Rope 14. Boat Swim -Jump Rope 15. Burpee
Today is the last day of the year. It’s a time of reflection, anticipation, and goal setting. It’s a time to look back at the year past. To celebrate positive changes, and make plans to accomplish new goals in the coming year. I love looking at the life changes we have gone through, and anticipating changes for the year to come.
Many people start of the year strong with goals, and lose some momentum as the year progresses, but you can make this your year. Set concrete goals and stick to them. Make yourself accountable, and find ways to make it happen.
For us, this past year was huge and full of changes. At this time last year I was pregnant.
January 2016
On the Fourth of July we welcomed our son into the world. I went from working as a full time Occupational Therapist, to transitioning to a PRN position, and shifting my focus to blogging and parenting full time. My workout schedule/consistency isn’t where I want it to be yet, but I am making progress. It has been a year of joyous changes for us.
At the hospital with my son. <3 July 2016
I want to welcome 2017 with determination to make my goals a reality. I want to enjoy the year, and savor each moment of my son’s life (he grows so fast!) I want to be healthier, stronger, and more consistent. I want to create some new amazing workout programs to share with you.
I was going to start the year with a DietBet challenge, but I have decided to start the DietBet in February. Many people start off the year strong with their fitness goals, but by February that motivation has waned. So there will be a February Challenge.
I am also going to be posting more Diet and Stretching information for the New Year. I need to re-commit to making healthy choices in these areas for myself, and I think we will be more successful if we do it together.
What goals have you set for yourself? What else would help you succeed with your goals in the New Year? Let me know in the comments below.
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
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
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.
I hope you are ready for today’s workout. It’s been a fun workout week so far, between daily workouts and our daily Booty Sculpt Challenge move of the day. Today’s workout is a quick, 15-Minute Per Round Cardio HIIT. It’s an intense one, but push through it and you will get an awesome burn!
As always, focus on form and getting in your maximum number of Reps during each exercise. If you are going to repeat the workout. I posted a Warm-Up video below. Please warm up before doing this workout. Not only will it help your body get ready for the workout, but it will actually help you to work at your maximum and get a better burn during the 15-Minute HIIT.
Today’s workout is a throwback workout, but we will be filming new workouts this weekend. We are going to start off today with a nice family run outside. I love running with Jesse and Maverick. It’s so wonderful to be outside and get active with my family. Maverick loves looking at the trees and going for a ride, and it’s a nice way to talk and spend time together.
Maverick is ready to go running with Mom & Dad!
I am planning a new program to help my sister, Jessica, get in shape, and she has agreed to share her journey on BenderFitness. She is a busy mom of two, and has some bad eating habits so we are going to focus on diet and meal prep first. We are currently working out the program and scheduling, so I will update you guys on when we are going to start that.
Also, is anyone interested in a DietBet Challenge to help stay accountable during the Holiday’s? It’s a weight loss challenge, so I normally host one to ring in the New Year, but I have had some requests for a challenge to help people through the Holiday Season. Let me know in the comments below if that is something you would be interested in.
I hope you enjoy today’s workout!
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.
Today’s workout is a quick, but challenging Cardio HIIT. This is a fantastic fat burning workout. You can do this on it’s own, repeat it to increase the intensity, or use it as an Add On to any of my other workouts. This is a great cardio option when you want to maximize your workout.
I mentioned this in a Facebook Live video recently: Intensity DOES matter. When it comes to fat burning, while maintaining lean muscle mass, multiple studies have shown HIIT workouts to be incredibly effective. That means not only are you burning fat, but you are boosting your metabolism by maintaining your lean muscle. When you lose weight, if you lose your muscle mass you can actually lower your metabolism. Muscles require much more energy to maintain, which means that people with higher amounts of muscle can eat m ore calories just to sustain their weight. This is part of the reason that men often have an easier time losing weight than females: they have more muscle mass and are therefore burning more calories during everything they do.
Today, I did one round of this workout and paired it with the new workout Jesse and I filmed last night. That workout is still being edited, but it will be up either this evening or early tomorrow.
I am excited to share the new workout with you! I really enjoyed being able to have both of us on camera working out together. Plus, it’s a fun way to celebrate BenderFitness’ 5 Year Anniversary!
I hope you enjoy today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.
Today is a Cardio Workout Day. Today’s workout is a plyometric interval workout that will get you sweating and get your heart rate up. When I filmed this workout I burned 179 Calories during the 15-Minute Workout. That averages to almost 12-calories per minute, which is higher than most people get during running!
I wasn’t able to film yesterday, Maverick was super awake and alert all day yesterday, and was taking multiple short naps again, but nothing long enough that I was able to film a workout. I did get out for a nice run with him in the running stroller. So I did 30-Minutes of Cardio (3 miles outside).
There are two video options below. The first is the Plyo HIIT Fat Burn Workout (15 minutes per round) and the second is my 10 Minute Cardio Fat Burn. You can also choose to go for a run. I like to focus on all around, functional fitness, so that means being physically ready for anything: good strength, endurance, and speed. So I like to incorporate workouts that utilize all of those areas.
I am planning on filming tomorrow’s lower body workout today so wish me luck! Maverick is smiling and laughing at me right now, so hopefully he is that happy when it’s time to film the workout! He is getting so big and strong! I can’t believe how quickly he is growing. Luckily he has been very much enjoying running and walking outside with me. He gets to “talk” to me on the run, and I must look funny when I run up hills because he normally stares at me and laughs.
Are you ready for a quick, fat burning cardio workout? Then you’ve come to the right place! One round of this workout takes only 10-minutes. I use a jump rope in the first half of this workout, but if you don’t have one you can do rope less jumping (do the same motions without the jump rope). This is a great workout on it’s own, or as a cardio burst in addition to another workout for a bonus fat burn.
Yesterday I planned on filming a new workout, but I got called into work last night. I am now doing Occupational Therapy on a PRN (as needed/on call) basis. Jesse was out running when I got called in, but I wanted to get in a quick workout before I went in so I used the cardio segments of the 20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout and did the cardio bursts in the video below.
I burned almost 100 calories in 10 minutes, which is the equivalent of running approximately 1 mile. Calorie burn does fluctuate based on effort, body weight, height, and muscle mass, so I gave a calorie range for this workout. I got my calorie burn by using my Fitbit, which has a built in heart rate monitor.
I filmed a new workout, plus warm-up and cool down today so be sure to check out that video when it is up!
Melissa
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
Buy a Gymboss now.Timer Set for 5 Rounds of 10/50. *Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *
I hope you’re ready to work up a sweat! Today’s workout takes 18-Minutes per Round, and will work your ENTIRE body! Are you ready?
As a reminder, my new workout challenge starts this Sunday, with brand new workouts! It will be a 6-week workout program. I am also hosting a DietBet Challenge: www.DietBet.com/BenderFitness. If you are looking to lose weight, and you like the chance to win money you should check it out! The goal is to lose 4% of your body weight over the course of 4-weeks. Everyone who wins splits the bet money in the jackpot! I will be giving away TWO free entries to my Dietbet on my Facebook page: www.facebook.com/melissabenderfitness
Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.
For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.
This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.
Here are links to some healthy recipe ideas for the week:
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.
Burpee: Part 1: Start in Plank. Hold here or do one pushup.
Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.
Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)
Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.
Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.
Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).
Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.
Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)
Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.
Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.
Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.
It’s Workout Time! Today’s workout combines cardio sculpting and cardio fat burning. Effective core workouts need to work your midsection from every angle. As you can see in the photo below, the core is made of several different muscles. If you look at the muscle fibers, you can see the direction of movement each muscle is responsible for:
The rectus abdominus muscle fibers run vertically and are responsible for movements like crunches,
The transverse abs run horizontally and are responsible for twisting and turning motions.
The obliques run at an angle, and utilize a combined motion to maximize activation.
This is a simplified description of muscle movements, but I am sharing this to show why incorporating a range of core movements is important to maximize results in the midsection. Core strength is your support for your back, and helps maintain hip alignment. A strong core helps you maintain form for every exercise you do.
Are you ready for today’s workout? It’s a 20-Minute per round HIIT workout. This one will give you a great cardio burn, while simultaneously shaping and strengthening your muscles. Grab a pair of dumbbells and get ready to sweat!
As you go through this workout remember to push yourself to get in your maximum number of repetitions. HIIT is great because it can be adjusted for all levels, but you get out what you put in. If you need to rest during any interval that’s okay, but get back into it as quickly as you can.
Today’s workout is a throwback. It’s actually Day 6 from my Original 30-Day Workout Challenge. If you haven’t checked out the challenge yet you should!
My new workout challenge, with BRAND NEW workout videos will be starting on Sunday August 21st. My DietBet Weight Loss Challenge starts on Monday August 22nd & you can sign up here: www.dietbet.com/BenderFitness.
Have fun with today’s workout! I have my follow up appointment with the GI doctor today (which I have had to prep for with a liquid diet-yuck!), and I am hoping he gives me the all clear. I am feeling so much better than I did last week! It feels so amazing to be well again after being in the hospital. Never, ever take your health for granted. It’s one of the most precious gifts that you have, and exercise & wellness help to protect that gift.
See you soon,
Melissa
PS You can find me on Instagram, Pinterest, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
I hope that you’re enjoying the workout week so far! How are you feeling? Energized, Sore, Tired, Strong? Maybe all of the above! How you feel can really vary from week to week, and day to day. It’s always important to listen to your body.
You can adjust the workout schedule to fit your needs, and vary rest days according to how you feel. Remember, rest is when you make strength gains, so incorporating rest days into your week is just as important as the workouts!
We have a good workout schedule this week, so I hope you’re ready to join in and work up a sweat! Take a minute and congratulate yourself for making a healthy choice today to get in your workout (stopping by here is the first step!) Consistently choosing to actively participate in healthy lifestyle choices is one of the most important things you can do for your health.
I hope you enjoy today’s workout!
Melissa
PS You can find us:
Melissa: Instagram, Twitter, Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1
It’s time for another workout! Today’s workout is focused on the core, and utilizing cardiovascular movements to maximize your fat burn. It’s a great one for building strength and lean muscle.
You can repeat this workout to make it higher intensity. Always focus on form during each exercise. As always, my core workouts are designed to work your core from every angle, for a strong, lean, tight midsection. That means we work the front, sides, and back of your muscles, as well as the deep transverse abs, which work as a corset to pull your waist in tight and trim.
If the exercises are difficult for you, that’s okay! You will build the strength to get through them all. One of the most important things to start focusing on from day one, is keeping your abs engaged throughout each exercise. You never want them to bulge outward during exercises. To practice this, focus on pulling your core in tight, and toward your back: Now make sure you can hold it in that position while still breathing. It’s different than “sucking it in.” You should be able to breath the entire time, but also hold this core engagement during each exercise. This activates the transverse abs. So when I say “Keep the Core Strong” or “Engage Your Abs” this is what I mean. It is one of the key movements in recovery from Diastasis Recti, and can help prevent issues and build up of intra-abdominal pressure during core exercises. It will also help you achieve maximum benefit from each exercise.
Have fun with today’s workout!
Melissa
PS While I am waiting to be cleared for exercise I have some great special guests lined up to bring you all new workouts! We have a Full Body Pilates workout from Sean Vigue and a brand new workout from Millionaire Hoy headed your way soon! Stay tuned!
What does a Bender do when she isn’t allowed to workout? Have fun with Snapchat filters! Ahoy Mate!
It’s a big day in the Bender Household! It’s our first full day home with our newborn son, Maverick. <3 We are madly in love with our new baby boy, and he has the sweetest little personality already. I think he already looks just like his daddy. We got home from the hospital yesterday afternoon, and have been settling in. I got the most sleep I have since before I went into labor, and I feel so much more rested.
Maverick Lance Bender. <3 Born on the 4th of July. 7 lbs, 9 oz. and 21 Inches Long at 7:02 PM.
Maverick gets a very special honor, of not only sharing his birthday with Independence Day (the name Maverick means Independent/Non-Comformist), but also with our eldest nephew, Hayden. I think that is going to make an extra special bond between the cousins, despite the 10-year age difference.
Okay, before I go off posting the 10-million photos I have already taken of my little boy, let’s shift into workout mode. 🙂 Today’s workout is a 15-Minute HIIT Interval Fat Blaster. This routine combines cardiovascular exercises to maximize your fat burn, along with body shaping/sculpting exercises to isolate and challenge your muscles.
Go for max reps, and push to get in an extra one for me. The countdown is on until I am able to start filming brand new workouts for you all again! I can’t wait! My body certainly feels different after having a baby, and I am excited to build strength again. Being a mom puts my desire to be healthy on a brand new level. It’s my responsibility to take care of this little person I brought into the world, and also to model healthy habits to help him be as healthy as possible.
Okay, just one more photo.
At the hospital with my son. <3
See you all soon!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.
1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees
Repeat 1-3X
(Description of exercises below)
Push-up Jacks:
Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.
Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.
Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.
High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.
Plank Tap:
Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.
Hip Thrust:
Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.
Lunge Jump:
Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.
Super Taps:
Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.
Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.
Of course, if you want to increase the intensity/burn of the workout, you can repeat it!
When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.
I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile
.5 Mile Brisk Walking Cool Down.
I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.
I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!
I have a fun throw back workout for you with two special guests! I love when I am joined by family and friends for workouts. I think it helps to see people of all levels pushing through a workout. The nice thing about HIIT is that you can push as hard as you are able to, and that is different for everyone.
In this video, my sister, Kristen, and her fiancé (now husband!), Jason joined me for another workout. They had previously joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.
Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.
As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂
I hope you enjoy today’s workout! I am almost at the end of my pregnancy! I did a HIIT workout yesterday, and got in a nice walk today. I am currently 38 weeks and 4 days pregnant, so we shall see when Baby Bender decides to make his debut!
Got in a nice 3.5 mile walk today. I wanted to run with Jesse & Evan, but with temps already in the 80s and pure, glorious sunshine I didn’t want to risk overheating the baby. 38 weeks & 4 days pregnant & feeling great! Aiming to keep it that way until I finally get to meet this little guy. Did you workout yet today? #BenderFitness #walk #sunshine #dontstop #38weekspregnant
I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉
This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.
Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.
I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.
I hope you enjoy todays workout!
Melissa
I love my baby belly! <3 #37WeeksPregnant
Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.
Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes
*High Knees can be substituted for Jumping Rope.
1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee
Repeat 1-3X.
During Romanian Dead-lifts keep your back flat and weights close to your legs.
The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.
The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)
Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
1. Supergirl Heel Tap (right) 2. Supergirl Heel Tap (left) 3. Hip Lift 4. Rock the Boat 5. Twisting Knee Drop Plank 6. Temple Tap Abs 7. Side Plank Leg Lift (right) 8. Side Plank Leg Lift (left) 9. Toe Tap Crunch 10. Ab Wringer
It’s workout time! Yesterday I posted a great Low Impact Lower Body Workout. Today we are picking up the intensity with a 15-Minute Per Round Cardio Workout. You can repeat this workout if you have time, or pair it with another workout of choice.
Warm Up before you workout. Your warm up should be simple, enough to get your heart rate up and your bloom pumping a little bit, some gentle walking or jump rope is a great option. This will help prepare your body to maximize the burn and work at a higher level during the workout. Push yourself to get in your maximum number of reps during each interval.
I am finally filming a new workout tonight! I will be 35-Weeks Pregnant tomorrow so be prepare for some major baby bump! That said, it’s still a great workout for anyone who isn’t pregnant too. I did the new workout twice last week, and Jesse did it once.
34 Weeks and 6 Days Pregnant!
Have fun with today’s workout! I will see you later!
Melissa
PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
10/50: 10 Seconds Rest, 50 Seconds Max Reps
1. High Knees 2. Jump Squat 3. Russian Kicks 4. Frogger 5. Mountain Climbers 6. Toe Tap High Knees 7. Side Lunge Jump 8. Lunge Kick (right) 9. Lunge Kick (left) 10. Surfer 11. Mountain Runner 12. Plie Jump 13. Burpee 14. Lunge Jump 15. High Knees
It’s workout time again! Today’s workout is a 20-Minute Cardio HIIT & Sweat Workout. This routine utilizes jump rope fat burning intervals with body weight exercises to work you out from head to toe. If you don’t have a jump rope don’t worry! You can do the movement without the rope, substitute high knees, or substitute another cardio burst of choice (Burpees anyone?)
Remember, there is always a way to modify a workout or exercise to make it fit your needs! Which reminds me, I want to give a special birthday shoutout to two special people today: My father in law & my friend (who has been a special guest on BenderFitness!), Nicole! Nicole joined me for several workouts including this Hands Free: Standing Lower Body Workout. It’s a workout that is body weight only, and you don’t even have to get down on the floor for any of the exercises!
Have fun with today’s workout! I will also be posting an article later this evening on Running During the Third Trimester of Pregnancy. Can you believe that I’m 34-weeks pregnant already? I posted a video on my Instagram (@BenderFitness) and Facebook page (www.facebook.com/MelissaBenderFitness) of me running with my big baby bump. My workouts have changed, but they feel amazing!
-Jump Rope 1. Burpee -Jump Rope 2. Supergirl Pushup -Jump Rope 3. High Knees -Jump Rope 4. Down Dog Hop (right) -Jump Rope 5. Down Dog Hop (left) -Jump Rope 6. Mountain Climber -Jump Rope 7. Leg Lift Plank -Jump Rope 8. Side Lunge Puch -Jump Rope 9. Single Leg Hip Thrust (right) -Jump Rope 10. Single Leg Hip Thrust (left) -Jump Rope 11. Walk the Plank -Jump Rope 12. Hop to Lunge (right) -Jump Rope 13. Hop to Lunge (left) -Jump Rope 14. Crescent Pushup (right) -Jump Rope 15. Crescent Pushup (left)
I hope you’re ready for a quick, but challenging Interval Fat Burn Workout! This workout combines repetitions with cardio bursts. I use a kettle bell for a few moves, but you can use dumbbells or your own body weight if you don’t have equipment handy.
You can repeat this workout, or pair it with another workout to make it longer and amp up the burn.
Remember, you can always adjust the schedule to fit your rest days. The most important thing is being consistent with your workouts, and that happens best when you prioritize it in your own lifestyle.
I will be posting another pregnancy update this weekend, so be sure to check back later if you want to see how I am doing at 33+ weeks pregnant. In the mean time I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sadly my Facebook posts are being shown to barely anyone due to changes in facebook’s policy’s and advertising program. They want me to pay $1000s of dollars just to show my posts to people who have already liked my page. Running a free website doesn’t allow me to do that, so please click to subscribe to notifications on my Facebook page if you want the fastest updates.
1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)
Repeat 1-3X
*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂
