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

Hi Everyone!

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

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

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

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

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

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

See you soon!
Melissa

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

*30-Seconds Cardio before Each Exercise*

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

Repeat 1-3X

High Knees

Squat Jump

Superman Push-up

Lunge Jump

Side Plank Reach Through

Ninja Jump

Ninja Jump Modification

Single Leg Jump Squat

Spiderman Pushup

Leg Scissor

Over the River Jump Squat

Reverse Plank

Calf/Heel Raise

Rock the Boat

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

Hi Everyone!

I have a great, and challenging throw-back workout for you. I am out of breath throughout the entire video! Push yourself for maximum repetitions during this workout. This is a major throwback, so we have change a lot of the way we film now, but let me know what you think of hearing me call out and share my number of repetitions for each exercise.

Was it motivating or distracting? Do you like to keep track of your reps during HIIT workouts? I actually like it, because when I repeat the workout for round 2, or even on a totally different day, it gives me something to aim for. I always try and “beat” my reps from the last time I did the workout.

I am thinking that I want to re-challenge myself to this workout post-pregnancy when I can really give it my all. I am interested to see how my body handles this one now.

Tonight Jesse and I went to another Spin (Cycling) Class. I am really enjoying it, and Jesse’s running endurance definitely translates to the bike. His push during class is insane! He got in 17.8-miles during a 45-minute class, I got in 12.8. It was the first real workout I got in since my battle with the Norovirus this weekend. It felt great to workout!

Jesse stretching before class. Tonight’s theme: Music & Music Videos from 1996.

Tomorrow evening I have my 32-Week Pregnancy Check-up. The video below is a little peek into how active Baby Bender is. I am convinced he is doing Burpees in there! We will be filming some new workouts this week & I will be posting another weekly pregnancy update.

I hope you enjoy today’s workout! Have fun with it! Push yourself! Don’t be afraid to breath hard and work up a sweat. The challenge makes you stronger!

See you soon,
Melissa

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
When I filmed this workout: I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Repeat 1-3X

Arms + Full Body Home Workout Combo: 20-Minutes

Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

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

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

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

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

Good Morning Everyone!

It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.

You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!

The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!

I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).

Have fun with today’s workout combo! I will see you soon!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)

Set your interval timer for 10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

15-Minute HIIT Burn Workout: Body Weight Home Workout

Good Morning Everyone!

I hope you’re ready for today’s workout! It’s only 15-Minutes per Round, so you can stack it or pair it with another workout for a longer routine. Today I included two other short workouts that can be paired with this one. I got a lot of great feedback from the 38-Minute HIIT Boot Camp Workout I posted yesterday, to let me know people really enjoy the longer workouts. We will definitely keep that in mind when we film future workouts!

Today’s workout options:

15-Minute HIIT Burn Workout: Body Weight
4-Minute Standing Lower Body Workout
10-Minute Jump Rope Workout

If you do one round of each your total workout time will be 29-Minutes. I like to aim for 30-60 Minutes total workout time. The important thing is making a routine that works with your schedule so that you can be consistent. Consistency is key to results.

I hope you enjoy today’s workouts!
Melissa

Set your Gymboss Interval Timer for 15 Rounds of 10/50.

Equipment: Chair or Bench

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

Hi Everyone!

I am planning to film a brand new workout today, but in the mean time I wanted to share this workout that I filmed back in September. This one is from just before I got pregnant & it is a great full body HIIT Cardio Fat Burner. You don’t need any equipment, and you will work everything!

The full length video and photo breakdowns of today’s workout are below.

I haven’t gotten in my workout yet today, but I will! I have challenged myself to go up/down my stairs 10X per hour today until I get my workout done. It’s an easy way to get in some exercise while I get stuff taken care of around the house.

StitchFix: https://www.stitchfix.com/referral/5752949

Non-fitness related, but fun: My latest ‪#‎StitchFix‬ came in! They offer maternity clothes, but I requested to continue getting regular clothes instead so I can keep wearing them after my pregnancy. My stylist, Deena Green, has done an awesome job at picking items that will fit during and after pregnancy.

If you want to try the service this is my referral link: https://www.stitchfix.com/referral/5752949 You can request my stylist in the comments if you want to! I am not affiliated with the company at all, but they offer referral bonuses to any of their users (a $25 product credit). I have been using the service since September, and have LOVED everything I received!

Are you guys interested in seeing more lifestyle related posts in addition to workouts? This would include more recipes, fashion, body image, my transition to being a new mom…my focus would still be fitness, but I would be sharing more of my personal experiences and lifestyle. Let me know what you think!

I hope you enjoy today’s workout!
Melissa

PS You can let me know what you think of the workouts on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

PPS If you’ve ever wondered what it’s like behind the scenes when we film a workout it’s a lot like this:

Foam Rolling or Cat Cuddle Time?

Set your Interval Timer for 15 Rounds of 10/50.

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!
Melissa

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

Repeat 1-3X

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

Repeat 1-3X

Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

Hi Everyone!

How are you feeling after yesterday’s Core Cardio Fat Burn workout? Today’s workout is a full body plyometric workout that will get your heart rate up and help you work up a sweat.

With HIIT workouts (High Intensity Interval Training) you always want to push yourself to get in as many reps as you can during each 50-second interval. You have 10-seconds of rest between each exercise. I have found it useful to keep a notebook or piece of paper near by to jot down my number of reps for each exercise. Then, when I go for round 2 (or repeat the workout another day) I try to beat the number of reps I hit the first time.

When I teach my fitness classes I encourage my students to do the same thing, especially during the tough exercises. I will say “Aim to get in at least 10 Burpees this time” or “Set your mental goal for however many you are going to get in this time” and they consistently say it helps them to push harder than they would have otherwise. It can also make the interval feel like it goes by faster, because instead of focusing on how much longer you have to last, you are focusing on making sure you hit your goal before that timer goes off! That small change in how you view the time and workout, can make it go by more quickly.

Do you have any techniques that help you really maximize your HIIT workouts? If you do, let me know in the comments below.

I planned on filming a new workout today, but Jesse and I ended up going for a 3.1 mile walk outside instead. I have felt super tired all day, and just wasn’t feeling up to filming. The baby has been super active today so maybe he is using up all of my energy to practice his Burpees! I plan to film the workout tomorrow evening after work, so there will be a new one, it’s just going to be up a bit later. In the mean time, I hope you enjoy this throw back workout!

Have fun, and let me know how you do with the workout by tagging me on Instagram or Twitter: @BenderFitness or commenting below or on my Facebook page.
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

Tonight I am teaching a yoga class. If you are looking for a low impact workout and stretch today you can pick a yoga routine here: Yoga Workouts. I had planned on filming a new workout last night, but it has been a very rough and exhausting week at work. I took a 70-minute nap, and did a 30-minute walk instead. I needed to get moving. Exercise always helps me feel better and more energized, but I definitely needed the rest. Baby Bender is moving a lot more now. Jesse can actually feel him kicking and stretching when he touches my tummy already.

I hope you all have fun and enjoy the workout!

Melissa

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

10/50 Second Intervals. 10=Rest. 50=Max Reps.

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Repeat 1-3X
Optional: Repeat 1-3X

20-Minute Full Body: Cardio Sculpt Home Workout

Hi Everyone!

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

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

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

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

Enjoy!
Melissa

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

Gambit Loves Workout Time!

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

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

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

High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!

Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

Hi Everyone!

Today’s workout is a throw back from my 30 Day Workout Challenge. This workout will get your entire body working on high, with major fat burning.

Prior to filming this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine!

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. Most often I recommend doing cardio after your workout to ensure that you are able to maintain good form throughout the workout without fatigue. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn.

I got in a 3-Mile run and 1-Mile walk yesterday. I was also planning on filming, but my body was feeling very fatigued so I decided to take it easy.

I hope you all have a great day & enjoy today’s workout! See you tomorrow with a new one!
Melissa

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

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

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

Full Body Workout: Sweat & HIIT (15 Minutes Per Round-Fat Burner)

Hi Everyone!

I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.

If you are looking for the 4-Week Workout Challenge you can find it here: 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Have fun and enjoy the workout!
Melissa

PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 rounds of 10/50.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Fit & Healthy Workout Challenge: Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio (HIIT)

Hi Everyone!

We are starting Week 4 of my 4-Week Workout Challenge today! I hope you enjoyed your rest day yesterday, because we are going into this week strong! Today’s workout will take 23-Minutes Per Round.

You can repeat this workout 1-2X or pair it with an alternate cardio to make your total workout time between 30-60 Minutes today. This is a high intensity workout that will get you sweaty, especially if you push through and try to get in as many reps as you can with each interval. Be sure to warm up before starting the workout.

Your warm up should be 5-10 minutes of dynamic movements (Jogging, walking, jumping jacks, jump rope, leg swings, etc) to get your heart rate up and your muscles warm. Stretching should be save for after your workout. You don’t want to stretch cold muscles.

Enjoy today’s workout!
Melissa

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body and be sure to warm up first.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-2X

Fit & Healthy Workout Challenge: Day 20: Cardio Fat Burn & Full Body Challenge

Hi Everyone!

Welcome to Day 20 of my 4-Week Challenge! I can’t believe we are almost done with Week 3 already! Time is flying by!

For today’s challenge we are combining a Sweaty Cardio HIIT workout & a Body Weight Rep challenge. Aim for 30-60 Minutes of total workout time. Challenge yourself to get in as many reps as possible during the cardio burn. Always focusing on doing each exercise with good form.

Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy! See you this weekend with some brand new workouts!
Melissa

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout.

Equipment: None

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Repeat 1-3X

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

Equipment: Bench or Chair & Stability Ball

1. (Almost) Handstand Push Ups
2. Seated Leg Lift (right)
3. Seated Leg Lift (left)
4. Prone Heel Press
5. Right Side Lunge with Knee Twist
6. Left Side Lunge with Knee Twist
7. Boat Pose
8. Right Side Plank Hip Lift
9. Left Side Plank Hip Lift
10. Ab Ball Pull
11. Butt Lift Ball
12. Plank Chest Press

Repeat 1-3X

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

Hi Everyone!

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

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

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

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

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

Melissa

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

*30-Second Cardio Burst of Choice Between Each Exercise

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

Fit & Healthy Workout Challenge: Day 10: 20-Minute Fat Burning HIIT: Cardio Blast Workout

Good Morning Everyone!

Welcome to Day 10 of my 4-Week Fit & Healthy Workout Challenge! For the people competing in my DietBet Challenge, according to most recent weigh-in’s the group has lost a combined 418 pounds so far! Weigh-ins aren’t mandatory so I am sure the group total is even higher than that right now!

Yesterday was a tough workout day, and today is going to be a challenge as well. I hope you took your rest day on Saturday! If you ever need to switch rest days, you can do that during the week. I schedule two active rest days per week, so just adjust the schedule to your own needs. It’s important to listen to your body, and also challenge yourself.

Today’s workout is a Cardio Fat Burn, that will help sculpt and shape your entire body. Muscles are what give your body a toned look & give you curves. This workout works on burning fat and sculpting a strong and shapely body at the same time.

Let me know how you are feeling so far during the challenge! You can check in and tag me on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

PS Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.

Or complete this workout for Reps with 30-Seconds of Cardio between each exercise:

Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2

Fit & Healthy Workout Challenge: Day 9: 20-Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

Welcome to Day 9 of my Fit & Healthy DietBet Workout Challenge! I hope you’re ready for today’s workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.

You can repeat this workout or pair it with 30-Minutes Cardio of choice. Aim for a total workout time of 30-60 Minutes today. I also posted the video for my 10-Minute Jump Rope Workout below so you have a 10-Minute Cardio option to pair with this workout. Remember, if you don’t have a jump rope you can always do rope less jumping (pretend you have a jump rope and complete the moves).

Have fun with today’s workout!
Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness

PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

Fit & Healthy DietBet Exercise Challenge: Day 8: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Hi Everyone!

Welcome to Day 8, and Week 2, of my Fit & Healthy DietBet Workout Challenge. Today’s workout will take 18-Minutes per round. Aim for a total workout time of 60-Minutes today. You can repeat this up to 3X, or pair 1-2 Rounds with cardio of choice to hit your 60-Minute Workout goal.

You can find all of the Week 1 Challenge Workouts here: Fit & Healthy Exercise Challenge: Week 1 Workout Schedule.

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:

Honey Balsamic Brussel Sprouts Recipe

Savory Roasted Butternut Squash Recipe

Balsamic Chicken with Mashed Sweet Potatoes

Shrimp & Rice Stuffed Acorn Squash

Have fun with today’s workout! Push yourself & start week 2 of the challenge right! I have been seeing great comments and results in the DietBet Challenge page! It looks like everyone is on track to hitting their goal! My mom and both of my sister’s are competing in the challenge as well, and they are right on track with you all! Keep up the good work!

Melissa

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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.

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

Hi Everyone!

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

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

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

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

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

Have fun today!
Melissa

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

For Reps:

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

*30-Seconds of Cardio Before Each Exercise*

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

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

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Runner’s Lunge Lift: Part 3

Toe Tap Pushups: Part 1

Toe Tap Pushups: Part 2

Toe Tap Pushups: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Tricep Pushups: Part 1

Tricep Pushups: Part 2

Squat Lunge Jumps: Part 1

Squat Lunge Jumps: Part 2

Squat Lunge Jumps: Part 3

Spiderman Pushups: Part 1

Spiderman Pushups: Part 2

Fit & Healthy DietBet Challenge: Day 3: 21-Minute Per Round: Full Body Home Workout to Shape & Sculpt

Hi Everyone!

Welcome to Day 3 of my Fit & Healthy New Year & DietBet Workouts!

The Challenge started Sunday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. There is currently over $6000 in the Jackpot and the Winners (everyone who achieves their weight loss goal) get to split the money!

You can find the first workout from this challenge here: Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn and workout #2 here: Core, Glutes & Cardio Fat Burn-No Equipment Workouts.

Today’s workout utilizes primarily low impact movements, with the exception of jump rope. To make this routine all low impact you can substitute High Knees Marching for the Jump Rope. Also, if you don’t have a jump rope, high knees, burpees or another cardio option can be substituted.

Remember, consistency is key to your results. Pair these workouts with a healthy diet and you will see changes in your physique, strength and level of fitness.

This workout takes 21-Minutes per round. Aim to get in 30-60 Minutes of exercise today. This round can be completed up to 3X, or you can pair it with cardio of choice. Running, walking, jump rope, etc. I also posted a 10-Minute Per Round Jump Rope workout video below that you can alternate in between rounds to increase the burn.

Have fun & don’t be afraid to challenge yourself! I hope you’re enjoying the challenge so far! Feel free to tag in in your photos along the way! You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

See you soon with the next workout!
Melissa

Running in Layers to stay warm in the cold weather!

PS Baby Bender is doing well! This weekend I have been focused on running, and getting in some miles. I ran 5-Miles Friday, off Saturday, 5-Miles Sunday, 2-Mile Walk and 1-Mile Run Monday. We have had guests staying with us, and running has been the most efficient way to get in my workouts. Planning to get back to filming this week!

Click the link to get your own Gymboss Interval Timer!

Set your timer for 21 Rounds of 10/50.

1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio.

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Toe Touch Plank

Tricep Squat Leg Lift: Part 1

Tricep Squat Leg Lift: Part 2

Bow Lift

Ab Lean Pulse

Superman

3-Way Plank: Part 1

3-Way Plank

Pendulum Abs

Seated Twist

Down Down Bent Knee Lift

Scissor Abs

Seated Twist Situp: Part 1

Seated Twist Situp: Part 2

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Bender Fitness

Fitness Should Be Free

cardio

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

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

Arms + Full Body Home Workout Combo: 20-Minutes

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

15-Minute HIIT Burn Workout: Body Weight Home Workout

15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

20-Minute Full Body: Cardio Sculpt Home Workout

Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

Full Body Workout: Sweat & HIIT (15 Minutes Per Round-Fat Burner)

Fit & Healthy Workout Challenge: Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio (HIIT)

Fit & Healthy Workout Challenge: Day 20: Cardio Fat Burn & Full Body Challenge

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

Fit & Healthy Workout Challenge: Day 10: 20-Minute Fat Burning HIIT: Cardio Blast Workout

Fit & Healthy Workout Challenge: Day 9: 20-Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Fit & Healthy DietBet Exercise Challenge: Day 8: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

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

Fit & Healthy DietBet Challenge: Day 3: 21-Minute Per Round: Full Body Home Workout to Shape & Sculpt