Fit & Healthy DietBet Challenge: Day 2: Core, Glutes & Cardio Fat Burn-No Equipment Workouts

Hi Everyone!

Welcome to Day 2 of my Fit & Healthy New Year & DietBet Workouts! The Challenge started yesterday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. You can find the first workout from this challenge here: Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn.

Today we have two workouts on our agenda. Both workout videos and breakdowns are below. The first workout is a 20-Minute Low Impact Workout for the Core & Glutes. Don’t let the words Low Impact fool you into thinking it isn’t effective! This workout is designed to create core strength through the front, sides (love handles), and back of your abdomen. This will help align your pelvis, improve your posture, and improve the aesthetics of your midsection.

The second workout is a 10-Minute Intense Cardio HIIT Fat Burn Workout. Go for max reps. The workout is short, but tough, and the goal is to really maximize your fat burn by pushing through the workout.

Our goal is to workout between 30-60 Minutes today. You can do 1 Round of Each Workout for a total 30-Minute Workout, or Repeat each workout 2X for 60-Minutes. You can also choose to do 1 Round of each workout and do 30-Minutes cardio of choice (running, biking, swimming, etc) to hit your 60-Minutes. Combining strengthening and cardio burn moves will help maximize your results and increase your fat burn during this challenge.

Remember to pair your workouts with healthy food choices. Don’t use them as an excuse to make unhealthy choices with your meals!

Have fun today!

Melissa

Equipment: Gymboss Interval Timer: 15 Rounds of 30/50

*30 Seconds of Glute Bridge Between Each Exercise

Down Dog Leg Pulse-Right
Down Dog Leg Pulse-Left
Plank Leg Sweep-Right
Plank Leg Sweep-Left
Supergirl Tap-Right
Supergirl Tap-Left
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Side Plank Knee Extension-Right
Side Plank Knee Extension-Left
Plank Reach Through-Right
Plank Reach Through-Left
Windshield Wiper Reverse Plank-Right
Windshield Wiper Reverse Plank-Left
Toe Touch Plank

Glute Bridge

Down Dog Leg Pulse

Plank Leg Sweep: Part 1

Plank Leg Sweep: Part 2

Supergirl Tap: Part 1

Supergirl Tap: Part 2

Reverse Plank Leg Lift

Side Plank Knee Extension: Part 1

Side Plank Knee Extension: Part 2

Plank reach Through: Part 1

Plank reach Through: Part 2

Windshield Wiper Reverse Plank

Toe Touch Plank

Equipment: Gymboss Interval Timer: 10 Rounds of 10/50.

1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X

*Cool-Down*

Heel Tap Jump Squat

Mountain Climbers

Lunge Jump

Russian Kicks

Runners Lunge Hop: Part 1
Instagram Tutorial

Runners Lunge Hop: Part 2

Low Jack Burpee
Instagram Tutorial

X-Jump

High Knees

Burpee

Plyometric HIIT Fat Burning Body Sculpt: 15 Minutes Per Round Home Workout

Good Morning Everyone!

I hope you’re ready for a tough workout! My new DietBet Challenge officially starts tomorrow, but early weigh in has started! If one of your goals is weight loss & you want to know more about the challenge you can read about it here: Fit & Healthy 2016: Challenge. I will be posting this week’s workout schedule to go along with the challenge tonight so it will be ready for the early birds tomorrow.

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!

It’s important to remember, that calorie burn does vary from person to person. During this workout I wore a heart rate monitor so it was very precise, but the burn will fluctuate based on how intensely you push, your weight and height. I am 5’5″ tall, so I am average height, and that should help you get a good estimate if you don’t have your own heart rate monitor.

For Christmas I got the FitBit Surge Smartwatch, which monitors heart rate throughout the day and during workouts, tracks runs and indoor workouts, and has a built in pedometer for steps. I still have some components to try out, but I will write a review for anyone who is curious.

I hope you enjoy today’s workout! If you want to join the DietBet Challenge you can sign up here: www.dietbet.com/BenderFitness. The game officially starts tomorrow, but you can join up until January 16th. The earlier you start, the easier it is to hit your goal! I hope to see you there!

Melissa

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

–Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee

Repeat 1-3X

Burpee

Mountain Climber

Russian Kicks

Lunge Jump

Frogger

Surfer

Mountain Jumper

Tuck Jump

Frog Hopper

Plank Jack

Speed Skater

Hip Lift Hook

26 Minute HIIT: Full Body Cardio Burn Workout-No Equipment

Hi Everyone!

One Round of today’s workout takes 26-Minutes. In the video I claim that it’s only 24-Rounds, but don’t listen to me. I mis-labeled my workout list and wrote one number twice, which threw off my count. So if you are setting your own interval timer, you can set it for 26 Rounds of 10/50.

In today’s workout I increased the length of the cardio bursts from 30 to 50 seconds. Be sure to push during each interval (cardio and strength moves!) I am pacing myself and not going full out, because I don’t want to over-do it. I did monitor my heart rate, and it stayed in a low range (around 130 BPM) so I know I can definitely push harder than that in the future.

It was my first day back to working out after all of the holiday madness. We have house guests, have been eating out every day, and eating Christmas leftovers. Between the food and missed workouts I am not feeling my best. I was completely over the first trimester nausea and fatigue, however, they have both come back! I am bloating dramatically from AM to PM. Pregnancy hormones are partially to blame, but so are poor food choices. I am re-focusing on feeding myself (and baby Bender!) healthy food items & getting back to working out consistently. I have been doing exercises each day, but my new goal is to get in at least the recommended 30-Minutes of exercise per day.

I hope you enjoy the new workout!
Melissa

26 Rounds of 10/50
*50 Seconds Cardio of Choice Befor Each Exercise*

Speed Skater Tap
Bridge Hopper-Right
Bridge Hopper-Left
Double Side Kick-Right
Double Side Kick-Left
Reverse Lunge Hop-Right
Reverse Lunge Hop-Left
180 Frog Hop
Warrior III-Right
Warrior III-Left
Hip Tap Pushup
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-2X

Pick Your Cardio

Speed Skater Tap-Part 1

Speed Skater Tap-Part 2

Bridge Hopper: Part 1

Bridge Hopper: Part 2

Double Side Kick: Part 1

Double Side Kick: Part 2

Reverse Lunge Hop: Part 1

Reverse Lunge Hop: Part 2

180 Frog Hop: Part 1

180 Frog Hop: Part 2

180 Frog Hop: Part 3

Warrior III: Part 1

Warrior III: Part 2

Hip Tap Pushup: Part 1

Hip Tap Pushup: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 2

21-Minute HIIT: Full Body Fat Burning & Toning Workout

Hi Everyone!

It’s workout time! Today’s workout takes 21-Minutes Per Round. This is a full body workout, with cardio bursts in between each exercise. Push yourself to get in the maximum number of repetitions during each interval & round of cardio.

This workout can be repeated to increase the intensity. Be sure to warm-up before the workout with some dynamic movements to get your heart rate up and your blood flowing (jumping jacks, jump rope, jogging in place, leg swings). This will maximize your body’s ability to work at a high level of intensity and get the most out of your workout. It will also help prevent injury.

Jesse and I took the day off of working out to focus on a home improvement project. With major help from Jesse’s dad we put in hardwood flooring! I am completely wiped out after our hard work, so I am going to get some rest, and plan a good workout for tomorrow.

BenderFitness Studio’s new floors!

I am now just over 13-Weeks Pregnant, and although I feel great, for the last two weeks I have been very fatigued. I have been taking more rest days, and sleeping more than usual. Baby Bender must be growing! I will keep posting old workouts here on the days when I don’t film, but there are new workouts from both Jesse and I headed your way. Cant’ wait to try out the new floors!

13-Week Baby Bump. Baby Bender is still doing a good job of hiding! Baby is about the size of a Peach this week.

Quick reminder: My new DietBet Challenge starts Sunday January 3rd. If one of your goals this year is weight loss, this game is a great motivator. The way it works: you place a bet that you can lose 4% of your body weight in 4 weeks. If you achieve your goal you are a winner. All winners split the jackpot! So you can make money for achieving your weight loss goals. In the past participants have had great results! You can sign up here: www.dietbet.com/benderfitness.

Have fun with today’s workout!
Melissa

PS: Today’s fit fashion is from www.Affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.

*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Set Your Interval Timer for 16 Rounds of 30/50.

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

Repeat 1-3X

HIIT to Be FIIT: Jump Rope, Fat Burn & Body Sculpting Home Workout

Hi Everyone!

Today’s workout is a throwback workout! I filmed this for a 30-Day Challenge Program that I ran 2 years ago. In January I am starting another 30-Day Workout Challenge. I will also be running a new DietBet Challenge for those of you with weight loss goals. I have run two DietBet challenges in the past, and the participants had great success in losing weight during the challenge.

If you are interested in signing up for the challenge you can do so here: www.dietbet.com/benderfitness. The way the game works: you bet money on the fact that you can lose 4% of your body weight over the course of the challenge. The money from everyone who joins going into the jackpot. If you achieve your goal you are automatically a winner. All of the winners split the money in the jackpot. If every single person in the game wins you at least get your money back.

I will be providing workouts throughout the month and diet advice to help you with the challenge.

Speaking of challenges, today’s workout is a good one. It will challenge you cardiovascularly, while working & sculpting your entire body. I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through.

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. If you don’t have a jump rope you can substitute High Knees, Burpees, or cardio of choice.

I hope everyone enjoys today’s challenge.

Have fun!
Melissa

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

Repeat 1-3X

21-Minute Full Body Workout: Total Body Sculpting with Weights

Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.

In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook- @BenderFitness or www.facebook.com/MelissaBenderFitness. It helps others come up with new ideas!

Another option is to substitute cardio bursts for the weighted exercises (High Knees or Burpees), but I definitely recommend the weighted variation as it will help you sculpt and strengthen your body & give you a major calorie burn.

I am filming a new workout (or two) this morning so if you check back later there will be a brand new Body Weight HIIT workout posted.

Have fun with today’s workout & I hope you work up an awesome sweat!
Melissa

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

Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50.

-Deadlift
1. High Knees
-Deadlift
2. Diagonal Leg Cross (right)
-Deadlift
3. Diagonal Leg Cross (left)
-Deadlift
4. Scissor V-Ups
-Deadlift
5. Mountain Climbers
-Deadlift
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio.

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Hi Everyone!

Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge. Yesterday we did the 15-Minute Flab-U-Less Arm Workout with Cardio Fat Burn. I hope you’re ready to get sweaty today!

Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.

After two rounds! 441 Calories burned in 30-Minutes

As you guys can see I burned 441 Calories after 2 Rounds. In just 30-Minutes of working out that’s a lot of calories! The number of calories you burn will vary based on your height, weight, and the intensity level that you workout at. My polar watch comes with a heart rate monitor so it tracks very accurately. Everyone is different, but you can get an idea of the type of burn you are getting.

I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa

PS Today’s fit fashion is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

15-Minute Flab-u-less Arm Workout with Cardio Fat Burn

Hi Everyone!

I created this workout as part of one of my 30-Day Workout Challenges. This is a great routine that is focused on sculpting your arms, while still giving you a full body workout and fat burn.

This routine utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.

We are on winter break until January for teaching our Boot Camp and Yoga classes, so I am planning on filming a few new workouts this week. This weekend has been beautiful. It’s mid-December and we are having weather in the high 60s Fahrenheit. Jesse and I have taken full advantage of the weather and get outside to run. At this time of year Pennsylvania is normally frigid so I wanted to take the opportunity to enjoy the sunshine and warmth.

Saturday we did a 5-Mile Run Outside. Sunday we got in an 8.34-Mile Run outside with a group of our friends.

I hope that you all enjoy today’s workout! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have Fun & Live Healthy!
Melissa

Equipment: 2 Dumbbells

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Repeat 1-3X

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

Hi Everyone!

I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!

You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.

So far this week our workout schedule has looked like this:

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: That’s today! Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day headed your way.

Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.

Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

Workout 1:

Equipment: Gymboss Interval Timer set for 18 rounds of 10/50 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

Workout 2: Plyo Cardio HIIT

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

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

Hi Everyone!

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

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

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

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

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

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

Melissa

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

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

*30 Seconds Cardio of Choice before each exercise.*

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

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump

22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout

Hi Everyone!

It’s workout time! Today’s workout is a 22-Minute HIIT Sweat workout that will help you burn fat and sculpt your entire body. During this workout you can use a jump rope for the cardio bursts. If you don’t have one, you can substitute high knee (or an alternate cardio of choice).

Remember, there is always a way to modify a workout so you can do it at home. If you need ideas, or if you have tried something that works for you, let us know in the comments here or on Facebook.

Below I posted this week’s workout schedule. You can always modify the week to fit with your scheduled rest days. You should incorporate 1-2 rest days per week.

Monday: 21-Minute HIIT Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: 20-Minute Tummy Toner Workout

Thursday: Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Friday: That’s today!

I hope you all enjoy today’s workout (and this week’s schedule!) As always you can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

PS Fit Fashion: My sports bra in this workout is from www.Affitnity.com and you can always get 15% off your total Affitnity purchase with the code BenderFitness at checkout. Shoes are Brooks Glycerine. Pants: Unknown! I have had them forever.

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

20-Minute Tummy Toner Workout

Hi Everyone!

We are halfway through another week! Hopefully you are feeling good and enjoy this week’s workouts.

Monday: 21-Minute HIIT: Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: Today’s Workout: 20-Minute Tummy Toner Workout

Today’s workout is a combination of cardio fat burning and moves to strengthen and shape all of the muscles that make up your core. Core strength also improves your posture, alignment and improves the integrity of your hip and knee joints.

I hope you enjoy today’s workout! Have fun with it and tag me in your photos on Instagram or Twitter!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am: @BenderFitness

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

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Plank Knee to Heel Press (right)
2. Plank Knee to Heel Press (left)
3. Boat Reach Kick
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Balanced Crunch
7. Balanced Bicycle
8. Cross Donkey Kick
9. Side Plank Reach Through (right)
10. Side Plank Reach Through (left)
11. Pendulum Abs
12. Walking Pushups
13. Scissor Leg Lift
14. Reverse Plank Leg Lift
15. Knee Cross Side Plank

Repeat 1-3X
Optional: Pair with 30 minutes of cardio.

Plank Knee to Heel Press

Balanced Boat Reach & Kick

Hip Lift

Extended Crunch

Balanced Bicycle

Donkey Kick Cross

Side Plank Reach Through

Pendulum Abs

Scissor Leg Lift Part 1

Scissor Leg Lift Part 2

Reverse Plank Leg Lift

Knee Cross Side Plank Part 1

Knee Cross Side Plank Part 2

Full Body Bender Boot Camp at Home

Hi Everyone!

Today’s workout is a Full Body Bender Boot Camp Workout. Jesse and I are teaching our group Boot Camp class tonight, so it’s only fitting that I share a Boot Camp Workout with you all. Our Boot Camp class is 60-Minutes, so if you want to get in the same amount of work/sweat that we will tonight go for 3-Rounds, plus do a warm-up and cool down.

For your warm-up use dynamic movements: jogging, leg swings, jump rope, etc, to get your heart rate elevated and your blood flowing. Do 5-10 minutes at a comfortable pace to get your body ready to work hard.

For the cool-down do some gentle jumping jacks, or marching in place to let your heart rate come back down. When you heart rate has slowed do some gentle stretching to make sure you are keeping your muscles supple and flexible to prevent injury.

I hope you all have fun with today’s workout!

Melissa

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

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

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

*Warm Up Before Starting!

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

Repeat 1-3X

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

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

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

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

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

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

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

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

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

21 Minute HIIT: Full Body Workout

Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

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

Hi Everyone!

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

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

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

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

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

Melissa & Jesse

Intervals: 15 Rounds of 30/50.

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

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

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

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

10-Minute Warm-Up/Learning the Moves.
20-Minute HIIT
Water Break
20-Minute HIIT
10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

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

Interval Run: Training for a Faster 5K: Part 2

Hi Everyone!

I am still training on improving my speed so I can run a faster 5K. Last week I shared: Interval Workout to Begin Building Running Speed and Endurance.

This week, we are taking the same concept and basic foundation that we used in last week’s run, & increasing the amount of time spent running at and slightly faster than our desired race pace. I am going to use the paces I did during my run as an example, but it’s important to adjust your speed based on your current skill level and desired pace.

To improve your 5K speed you need to spend time teaching your body to run at faster paces. After initiating the speed training, the next focus is to increase your endurance at that pace. Running a 5K has two components: Speed & Maintaining that Speed/Endurance over a set amount of time.

*400 Meters is one lap around a Standard Track. 200 Meters is Half a Lap Around a Standard Track.
Keep Rest breaks short in between reps, but allow your breathing to recover.

The Basic Workout:

Warm-Up Run at a Comfortable Pace
400 Meter (.25 Mile) Repeats at Goal Race Pace X4
200 Meter (.13 Mile) Repeats Slightly Faster Than Goal Race Pace X4.
Cool Down Run at Comfortable Pace

I completed this workout on the Treadmill. These are the exact Paces I used, with the treadmill speeds. A treadmill takes some time to ramp up, so I adjusted the speeds to be a little bit faster to account for the slower time as the treadmill starts.

My Paces for This Workout:

Warm-Up: 1 Mile Run (7:58) – Speed 7.6 on Treadmill

400 Meter (.25 Mile) Repeats at Speed 8.7:

Interval 1: 1 Minute, 43 Seconds
Interval 2: 1 Minute, 43 Seconds
Interval 3: 1 Minute, 45 Seconds
Interval 4: 1 Minute, 42 Seconds

200 Meter (.13 Mile) Repeats-Speed Increased from 9.5-10.0

Interval 1: 49 Seconds (9.5 Speed)
Interval 2: 50 Seconds (9.7 Speed)
Interval 3: 47 Seconds (10.0 Speed)
Interval 4: 46 Seconds (10.0 Speed)

Cool Down: 1 Mile Run (7:58)-Speed 7.6 on Treadmill

Total Distance: 3.52 Miles
Total Running Time: 25 Minutes, 5 Seconds

I hope you all enjoy this workout! Let me know how you like it, and what your race goals are. You can leave a comment below, or on my Facebook page.

Have Fun!
Melissa

PS This workout is based on a workout designed for me by my favorite Running Guru: Ed Shephard (Shep). He is a great Cross Country and Track Coach. He has coached many individual runners and running teams to Championships. Shep was Jesse’s running coach in High School. Both Shep & Jesse are Collegiate Level Athletic Hall of Fame Runners. If you have more running questions please let me know, and I will pass them on to Jesse & Shep.

Other Running Articles You Might Like:

6 Training Runs You Should Be Doing to Improve Your Speed

Track or Treadmill Workout for Faster Running Paces: 400 Meter Repeats for a Faster 5K

6-Tips for Becoming a Runner & Starting a Running Program

5K Training for New Runners

5 Minute Core Workout for Runners: Cross Training for Runners

Cardio HIIT & Legs and Abs Express Workout

Hi Everyone!

We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.

There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.

Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.

Before class started. The whole gym ended up being full.

I hope you enjoy today’s workouts! Have fun!
Melissa

Workout Tutorial:

Cardio HIIT Workout: Full Length

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel.

Legs & Abs Express Workout:

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

Intervals: 15 Rounds of 10/50.

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

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

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Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

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

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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