Intense Cardio VO2 Max Workout

Hi Everyone!

I am incorporating running back into my workouts. I have been skipping out on my cardio lately. As the weather is starting to warm up I am finding that my desire to run has been re-kindled. Sometimes you need a little break from something to remind yourself how much you enjoy it! I did a 4.15 mile run outside, but I wanted to share this throwback workout option. I filmed this one last summer.

You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.

Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed.

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.

I hope you enjoy this one! It’s tough, but a great challenge!

Melissa

Click the link to get your own Gymboss Interval Timer!

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
-Run (3 Minutes: Harder than race pace)

Finish with a Cool Down

Alternate Workout Burst for those who do not run:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Plyo Cardio Fat Burn: 15 Minute HIIT

Hi Everyone!

I have a throw back workout for you today! This workout is intense, but fun!

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

Jesse and I are at the Arnold Sports Festival this weekend. I am going to try and get some new workouts posted, but the internet connection isn’t the best, so they may not be up until we get home.

If you’re at the Arnold stop by the Nutrition Snob Booth #859 and say hello!

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

Have fun!

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

Core Cardio Burn: 15 Minutes Per Round HIIT Fat Burn

Hi Everyone!

Tonight’s workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles.

You can do this workout on it’s own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day.

Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too!

Jesse going through this workout.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice.

High Knees

Plank Crunch

Plank Jack

Side Plank Reach Through

Rainbow Plank: Part 1

Rainbow Plank: Part 2

Down Dog Cross & Lift: Part 1

Down Dog Cross & Lift: Part 2

Pushup to Hip Thrust: Part 1

Pushup to Hip Thrust: Part 2

Knee Drop Plank

20 Minute: Core Cardio Fat Burn: HIIT

Hi Everyone!

Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer.

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves.

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time.

I have some other great workouts already planned for this week, so keep checking back!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees.

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time!

HIIT the New Year Hard: Workout 22: Strengthen, Sweat & Run

Hi Everyone!

This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready!

In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat.

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!
Melissa

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

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

Click the link to get your own Gymboss Interval Timer!

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

*Cardio

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

HIIT the New Year Hard: Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Hi Everyone!

This is workout #21 of my HIIT the New Year Hard Workout Challenge! Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂

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

Have fun getting sweaty!

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.

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.

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

HIIT the New Year Hard: 100-200 Rep Full Body Workout & Cardio

Hi Everyone!

This is workout #19 of my HIIT the New Year Hard Workout Challenge!

I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes.

If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run.

I have been feeling tired for the last few days so I only completed one round of this workout.

Have fun!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50.

1. Pushups
2. Warrior 3 Squat (right)
3. Warrior 3 Squat (left)
4. Supergirl Pushups
5. Heel Lift Squat
6. Side Lunge Stretch & Tap (right)
7. Side Lunge Stretch & Tap (left)
8. Alternating Single Leg Pushups
9. X-Plank Tap (right)
10. X-Plank Tap (left)

-Cardio

Repeat 1-2X with cardio.
3-4 times without cardio.

Alternate Cardio Workout for Non-Runners:
Original Post: 15 Minute High Intensity Home Cardio

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.

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

HIIT the New Year Hard: Workout 18: Power Interval Workout with Cardio

Hi Everyone!

This is workout #18 of my HIIT the New Year Hard Workout Challenge!

My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst.

Interval Running Workout

This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!

If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps

Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4:

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Alternate Cardio:

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

Hi Everyone,

Today is Day 7 of my HIIT the New Year Hard Workout Challenge.

Today’s workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace.

This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance.

I paired today’s workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down.

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today.

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here.

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

Click the link to get your own Gymboss Interval Timer!

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

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

*Optional Cardio Burn: Running or Jump Rope Fat Burn*

Repeat: 1-3 Times

10 Minute Intense Cardio HIIT

Hi Everyone!

Why wait for the New Year to re-focus on your heath and fitness?

Today’s workout is short, but intense! If you don’t think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!

Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That’s saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes.

I went through this workout 2X and paired it with a 26 minute run outside at an easy pace.

Quick Reminder: My January HIIT The New Year Challenge weigh in starts on January 1st. If you haven’t signed up for the challenge you can do that here: www.dietbet.com/BenderFitness

You can find more information on the challenge Here.

Have fun with today’s workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

*Warm-Up*

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

Full Body Sculpting: 20 Minute HIIT

Hi Everyone!

I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one!

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I will definitely see you later with a new workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

Repeat 1-3X

*Be Sure to Cool Down

Calorie Torching Home Workout

Hi Everyone,

Happy Thanksgiving to all of my American friends, and Happy Thursday to everyone else!

This is a throwback Thursday workout to start your Thanksgiving off right! I will be posting a brand new workout this evening. Jesse and I go to two Thanksgivings (his family and my family), so we won’t have enough time to get in our workouts until tonight.

Typical calorie consumption on Thanksgiving day is around 4500 calories. Most of the caloric intake doesn’t happen during the sit down dinner, but from snacking, drinking, and going back for more throughout the day.

During the Holiday’s it is very important to stay on track with your workouts. As you get busier with family, friends, shopping, work and shorter days it can be tough, but if you stick with it your body will thank you. As someone who works in a rehabilitation facility I can tell you that my patients and their families love to drop by with cookies and candies during the holiday season as a way of saying “Thank You” for helping their loved ones re-gain their independence.

It can be difficult to stay on track when you are busy and constantly surrounded by easy access to sweets. I find that the more consistent I am with my workouts the less sugar cravings I have. A second piece of pie just doesn’t sound as good when I know that I already put in a hard workout to keep my body strong and healthy.

Try to get rid of the mindset of “earning” extra calories. You don’t have to earn food. Food is your bodies fuel. The higher quality the fuel, the better your body runs.

What do you do to stay on track during the holiday season? Tell me in the comments below or on Facebook, Instagram or Twitter.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

If you want to do intervals instead of reps set your Interval Timer for 12 rounds of 10/50.

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

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

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

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

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

I hope you enjoy the workout!
Melissa

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

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

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

Repeat 1-4X

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

Better Buns: Jump and Burn Workout

Hi Everyone!

I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back.

In the mean time, this is a great lower body workout!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability.

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body.

Enjoy the workout!
Melissa

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss.

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs.

22 Minute HIIT Sweat Body Weight Workout: Full Body

Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

Have fun with today’s workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like.

If the internet doesn’t work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back.

Have fun getting sweaty!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Diet Bet Challenge: Day 30: Cardio Smash and Stretch

Hi Everyone!

Today is the Final Day (Day 30!) of the Diet Bet Workout Challenge! Good job sticking with it! I can’t wait to see your results in photos and at weight in over the next two days!

Tonight’s workout combines a 10 Minute HIIT Cardio Blast with a stretch.

The Cardio Blast Workout is focused on the large muscles of the lower body, which leads to major calorie/fat torching. It was a fun, and challenging 10 minute workout.

I warmed up with a 1 mile run on the treadmill, and followed this workout with 2.1 miles. I stuck to a comfortable pace. You can do the cardio or repeat the workout 3X.

I also included a Stretching Routine below. I can’t stress enough how important it is to maintain your flexibility. It will help keep you injury free, maximize the benefits of your workouts, and protect the biomechanical integrity of your body.

I hope you all enjoy the workout and stretch. Weight-ins take place over the next two days! I can’t wait to see your progress pictures and results!

Melissa

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

Warm up: 1 mile run, or 10 minutes jump rope or cardio of choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Cardio: 2 mile run, or 15-20 minutes cardio of choice

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)

DietBet Challenge: Day 24: Plank and Burn

Hi Everyone!

Good job sticking with the Diet Bet Challenge! You’re on Day 24 so we are almost at the end of the challenge.

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

PS Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Diet Bet Challenge: Day 16: Intense Cardio Interval Workout

Hi Everyone!

It’s Day 16 of the DietBet Challenge!

I took this workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.

I included an alternate workout video below for those of you that aren’t able to incorporate the running aspects of this workout.

I hope you enjoy this one! It’s tough, but a great challenge!

Melissa

Click the link to get your own Gymboss Interval Timer!

Warm-Up

Alternate Workout Burst for those who do not run:

Diet Bet Challenge: Day 9: Jump Away Jiggle and 800 Meter Repeats

Hi Everyone!

Welcome to Day 9 of the DietBet Challenge!

This is a great fat burning, and toning workout. I paired it with a running workout, so I only went through it one time. If I hadn’t paired it with a running workout I would have repeated it up to three times. Choose whichever method works best for you! If you are running go for 1-2 rounds of the workout. If you aren’t running repeat the workout 2-3X.

This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn of this workout.

I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track.

I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down.

My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)

1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)

Break

2. .5 Miles: 3:15 Minutes (Speed 9.5)

Break

3. .5 Miles: 3:07 Minutes (Speed 9.6)

Break

4. .5 Miles: 3:00 Minutes (Speed: 10.1)

Break

5. .5 Miles: 2:58 Minutes (Speed: 10.1)

Break

6. .5 Miles: 2:56 Minutes (Speed 10.2)

Total Distance: 3 Miles

Total Run Time: 18 Minutes, 18 Seconds

I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. 🙂

I hope you guys enjoy the workout!

Melissa

Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout!

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 second interval
Intermediate: 15 reps, 45 seconds,
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap

Repeat 1-3X

20 Minute Cardio HIIT and Sweat: Workout to Burn Fat and Sculpt Lean Muscle

Hi Everyone!

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.

Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.

I repeated this workout twice. We filmed the second round, so I was feeling tired, but it felt great to push through it. It started to pour immediately after we finished the workout so we were treated to a double rainbow when it cleared up.

I am very excited to announce that I am now an Ambassador for Affitnity. I absolutely love fitness fashions, and Affitnity is consistently at the top of my favorites list. The outfit I have on in this video is available on their website, and I am excited to offer a special 15% discount code for all Bender Fitness followers. Just enter BenderFitness and you will get a discount!

You can check out the website at: http://affitnity.com and don’t forget to take a look at the Ambassador Page.

I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.

Have fun!

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.

Click the link to get your own Gymboss Interval Timer!

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

-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)