20-Minute Yoga Stretch & Mobility Flow

Hello Everyone!

Welcome to a new week! This week we are starting with a simple yoga flow for stretch and mobility. This 20-Minute flow can be done on its own or used to warm-up or cool down after a more intense workout.

Some things to keep in mind during your flow:

-Don’t force anything. One of the most important things to learn in yoga is how to listen to your body.
-Flexibility fluctuates. Some days you will be more flexible and others you will feel tighter. Hydration, rest, food, stress, previous workouts or soreness, all of these things can impact your flexibility.

If you like this flow (or you are looking for a longer flow) you might like these routines: Yoga Flows.

This flow is a little bit more gentle and focused on hip mobility and releasing areas of tightness or tension. My shy cat, Buffy, made a visit to our photo session before we filmed this routine.

This weekend, I also did Jesse’s 21 and Done workout followed by a 1-mile run on the treadmill. It has been wonderful to get back to a consistent workout routine and filming routine.

I encourage you to practice self compassion during this routine. If you aren’t familiar with yoga (or even if you are) some of the movements may feel difficult. You are capable of doing difficult things. Typically when we find something uncomfortable it’s because it is taking us outside of our comfort zone and we are learning or trying something new.

If you are new to yoga give yourself grace and don’t tell yourself things like “I’m so bad at this” or “I’m not flexible enough.” You can change that narrative and say, “I practiced mobility,” “I tried something new and challenging today and didn’t give up because it was outside of my normal experience.”

I hope that you enjoy this flow and find it a useful part of your practice.

I am planning to make some updates to my website soon. I would love to hear which functions/tabs on my website you consistently use to navigate and find what you are looking for. I don’t want to take away tools that you are regularly using. I would also love to hear your thoughts on this flow. Did you like it, was it a good challenge, too easy or hard? Let me know!

I will see you soon with a new workout. We have lots of fun things coming your way! If you have any video requests post them in the comments.

Enjoy!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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The Yoga Flow:

Yoga down dog with bent knees — Down Dog with Bent Knees

5-Minute Post Workout Cool Down

Hi Everyone!

If you just got in your workout it is time to let your body Cool Down. Your cool down routine after exercise should have two components:

Gentle Movements as you allow your heart rate to calm down.
2. Gentle Stretching

This is a very quick cool down: 5-minutes, plus a bonus stretch at the end. It’s simple, but quick and effective. Cooling down and stretching after your workout will help your recovery time, and assist with preventing injury.

A lot of people skip the cool down, but it really helps you continue to progress your level of fitness, while keeping your body safe and performing to it’s maximum capacity. If you get injured you will miss a lot of training time. Plus, injuries just hurt!

I hope you like today’s cool down. Let me know what you think in the comments below.

Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 5 Rounds of 10/50 for the Cool Down.

Cool Down:
1. March in Place
2. Side Lunge Stretch
3. Side Lunge Stretch
4. Back Extension
5. Forward Fold

Bonus Stretch:
6. Pigeon Pose
7. Pigeon Pose

10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

Hi Everyone!

Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts.

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT.

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week.

The schedule for the week would look like this:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed.

Let me know what you think of the new format I am trying in the comments below or on Facebook.

Have fun!
Melissa

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

Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Are you ready to work on your flexibility for splits? You’ve come to the right place! My stretching video is below.

One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain.

Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise.

I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don’t want to static stretch cold muscles.

Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it’s okay to participate in these stretches.

Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook!

I hope you’re enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won’t do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength.

Melissa

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

Just Starting Out. Notice Upper Body Position in relation to Hips.

Able to Lift the Chest over the Hips a bit more.

Getting Better

Almost There

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center)

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Post Run Recovery Stretch: Stretches Injury Prevention for Athletes

Hi Everyone!

Stretching is one of the most important things you can do to keep your body healthy and injury free. It will help maintain your bodies biomechanics, improve blood flow to your muscles (which helps them heal and strengthen more efficiently), and allows you to complete exercises through the full range of motion to maximize the benefits of each movement.

This is my post-run stretching routine, but it can be used after any workout. Pre-workout you want to do dynamic stretching (check out Jesse’s Running Warm-Up and Cool Down here.) Post workout you can transition to static stretches as demonstrated in the video below.

I completed this stretch routine when I got home from running my Half Marathon, along with some foam rolling (you can find my Foam Rolling routine here.)

As a result I had minimal soreness after my race. I noticed some soreness through my quads when walking down stairs. I repeated this routine for the first three days after my race to avoid late onset muscle soreness. Often people find that the true soreness doesn’t kick in until two days after a hard workout.

I plan on continuing with this stretching routine, as I have noticed a decrease in my flexibility, and I want to improve/maintain my current abilities.

I hope you all enjoy this stretch routine!
Melissa

*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*

1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
-Chest to Leg and then Obliques to Leg.
-Repeat Right and Left
4. Pigeon Pose
-Repeat Right and Left
5. King Arthur Pose
-Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
-Repeat Right and Left
7. Down Dog
8. Up Dog

Flat Back Table Fold
(Instagram Tutorial Video)

Forward Fold

Wide Leg Twist Fold

Pigeon Pose with Overhead Reach

Pigeon Pose

King Arthur Pose

Knee to Ground Lunge to Shin Stretch
(Instagram Tutorial Video)

Down Dog

Up-Dog

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

Hi Everyone!

For tonight’s workout I kept it very simple and did 10 Sun Salutations.

Sun Salutations are composed of 9 basic yoga postures.

Mountain Pose (Tadasana)
Upward Salute (Urdhva Hastasana)
Standing Forward bend (Uttanasana)
Warrior I/Lunge
Plank Pose
Chaturanga Dandasana (Four-Limbed Staff Pose)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion.

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise.

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then!

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight).

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. 🙂

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week.

Enjoy! I will see you tomorrow!
Melissa

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

Traditional Sun Salutation:

Sun Salutation: Fitness Fusion: Power Yoga

Stretching for Runners: IT Band, Shin Splints, Hip Flexors & Back

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)

Hi Everyone,

This is a yoga based stretching video for the lower body and low back. I created this stretch series to target areas that become tight with running and repetitive movements. It’s important to keep your muscles limber to prevent injury and speed recovery.

With running, or any repetitive exercise movements, imbalances can occur in the body. When this happen your alignment is impacted (often in the form of an anterior or posterior pelvic tilt). This change in alignment can cause increased pressure on the knees and joints.

There is a rumor out there that running will damage your knees and joints. This is not true. Running strengthens your bones and joints. However, if you are running with improper bio-mechanics and alignment you are repetitively using your joints and muscles incorrectly, and over time this can cause damage.

Stretching, along with strengthening the antagonist muscle pairs can help prevent injury and keep you strong and safe.

I had a tough workout planned for tonight, but the arch of my foot is feeling tender. I am taking tonight off to let it rest, and keep it from becoming an injury. I shared the Love HIIT: 10 Minute Dumbbell Workout on my facebook page today. It’s a good one! If you are looking for a challenging workout to try, check it out.

See you tomorrow with a new workout!
Melissa

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed.

Gambit didn’t want to miss a photo op. 🙂

This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry…How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook.

Enjoy!
Melissa

Full Body Yoga Stretch

Good Morning Everyone,

Last night I filmed this full body stretching routine. The moves in this video are all part of my normal stretching. As I mention in the video, I have been feeling that my hip flexors are getting a bit tight so I have been doing more stretching.

Stretching has a plethora of benefits. It helps keep your muscles strong, and allows blood and oxygen to flow more easily to your muscles. Flexibility helps prevent injuries, and maintain alignment and balance throughout your body.

Think of your muscles like leather. When leather is left out in the sun it shortens, and becomes dry and brittle. The same thing can happen to your muscles if you don’t stretch. The good news is that even if your muscles have already shortened, with dedicated stretching you can re-lubricate them and increase your range of motion.

Also, tight muscles cause many problems. Back and knee pain are two of the leading problems that can be directly related the shortened muscles. Tight hamstrings, and tightness of the IT band can be very painful.

So have I convinced you of the importance of stretching yet? If you don’t stretch already try adding it into your routine. If none of the reasons above have motivated you, maybe knowing that stretching can increase muscle gains when you workout will do it. 🙂 Whatever your reason, be sure to stretch!