core

30 Day Challenge: Day 14: Tight Booty, Toned Abs

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Hi Everyone!

This post should have gone up yesterday! Sorry for the delay on Day 15 of the 30 Day Exercise Challenge. Today’s workout video is below. 

I threw Jesse a birthday party yesterday to celebrate his 30th birthday (which is coming up on Wednesday). I planned on filming a new workout before everyone arrived, but some of our friends came an hour early so they could have more time to spend with us. We had people over from 2 PM until 2 AM, so I decided to take an active rest day. 

An active rest day is a great way of still getting in some physical activity/exercise, while also allowing your body to rest. Walking or jogging are great options for active rest days. I was on my feet from 9 AM on yesterday: cooking, helping to carry up tables, and then entertaining. 

I have attached an older workout video below for those of you looking for something new to try, and there will be a new workout today. 

Enjoy!
Melissa

PS Don’t forget to check in on Facebook, Instagram and Twitter!

Tight Booty, Toned Abs

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

30 Day Challenge: Day 13: Core and Cardio

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Hi Everyone!

This is day 13 of my 30 Day exercise challenge! I apologize for getting the breakdown posted a day late. I had a very busy day yesterday, so I didn’t get to workout and film this video until 11 pm. 

Jesse’s birthday party is today, and I had a lot of last minute shopping to do, and I had to pick up a very special cake for him. 🙂 I will share pictures later. 

One round of this workout takes 15 minutes. I alternated jump roping with core strengthening moves. Jumping Rope is a great cardiovascular exercise, with wonderful muscle building benefits, and high fat/calorie burn. Jump roping can burn around 11 calories per minute (this can go up or down depending on the effort you are putting into it). 


Remember, your core is more than just looking sexy on the beach, it is the support for every exercise, and every functional move you do in your life. Having a strong core improves your performance in virtually everything you do, and helps prevent injury. 

You guys continue to impress me every day with your #30DayChallenge check-in posts on Facebook, Instagram and Twitter. 

See you later today!
Melissa

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

30 Day Challenge: Day 10: 15 Minutes to a Tighter Core

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Hi Everyone!

It’s day 10 of the 30 Day Workout Challenge. This workout is all about the core, and toning the mid-section. It only takes 15 minutes, but it works the core from every angle. 

This was my second workout of the day. Jesse and I taught a boot camp class tonight. I really felt today’s workout after the 15 minute Cardio Fat Melting workout yesterday. I will film a variation of the boot camp workout we taught, but I wasn’t up for another full round tonight. 🙂 

I hope you all enjoy the workout! See you tomorrow for Day 11!
Melissa

PS Great check-in updates for your workouts! You can check in on Facebook, Instagram or Twitter. 

10/50 Intervals. 10 seconds of rest between exercises, 50 seconds max reps. 

1. Mountain Climbers
2. V-Up
3. Russian Twist
4. Heel Press
5. Down Dog Plank
6. Ab Angel
7. Cheek to Cheek
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Bicycle
11. Prone Knee Lift (right)
12. Prone Knee Lift (left)
13. Hip Lift Hook
14. Scissor
15. Plank Step Out

Challenge Day 3: Muffin Top Meltdown: Exercises to Melt Your Muffin Top

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Hi Everyone!

Challenge Day 3 of my 30 Day Workout Challenge. The consistency of getting in my workouts has already improved my energy and stamina so much! Seeing everyone check in as they progress with the challenge is so motivating. Thank you to all of you who have joined me in this challenge! You rock! 🙂

Today’s video is the same routine that I went through with my boot camp class tonight. It is focused on tightening the entire core, burning fat, and toning the muscles in the well known trouble area often referred to as the Muffin Top. 

To tone your core traditional crunches will not cut it. You need to do a routine that tightens the entire mid-section while also burning any fat that may be hiding your muscles. This routine will do that. This workout utilizes cardio and strengthening exercises that can help tighten the midsection, resulting in dropping inches from your waistline. 

I hope you enjoy the workout!
Melissa

PS I went through this workout 3 times. Twice with my class, and once in the video. 
PPS If you scroll to the bottom of the page you will see a goofy jib jab video my friend Dave made of Jesse and I. 

30 Second Cardio, 50 Second Max Reps

-Cardio
1. Cross Mountain Climber
-Cardio
2. Elbow Tap Hip Lift (right)
-Cardio
3. Elbow Tap Hip Lift (left)
-Cardio
4. 3-Way Froggers
-Cardio
5. Cross Squat and Reach (right)
-Cardio
6. Cross Squat and Reach (left)
-Cardio
7. Oblique Push-up
-Cardio
8. Lunge and Twist (right)
-Cardio
9. Lunge and Twist (left)
-Cardio
10. Side Plank Knee and Lift (right)
-Cardio
11. Side Plank Knee and Lift (left)
-Cardio
12. Goddess Twist
-Cardio
13. Russians
-Cardio
14. Side Plank Reach Through (right)
-Cardio
15. Side Plank Reach Through (left)


Personalize funny videos and birthday eCards at JibJab!

Challenge Day 1: 15 Minute HIIT Core Fat Burn

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Hi Everyone!

Today is Day 1 of my 30 Day Workout Challenge. For the month of December I am committing to a minimum of 15 minutes of exercise per day. In the original post I included links to 30 different home workouts that range from 15-25 minutes to complete. 

I will also be posting new workouts throughout the month, and having daily check-ins. 

Today’s workout is a 15 minute high intensity, interval workout designed to strengthen and tone the entire core while burning fat. I was dripping sweat and gasping for breath by the end of the workout. If you are up for a second round go for it! We had friends coming over today so I went through it once. 

When you have completed your workout for today comment on this post, or comment on my check in post on facebook. You can also tag me in your workout pictures on Instagram, or tweet your workout to me on twitter. Accountability increases your chances of sticking to your plan. If you want to take progress pictures I would love to see those too. 🙂

I hope you’re joining me for the workout challenge! 
Melissa

Repeat 1-3X
Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. Mountain Climbers
2. Temple Tap Abs
3. 3-Way Frogger
4. Angel Abs
5. Mountain Climbers
6. Side Plank Leg Lift (right)
7. 3-Way Frogger
8. Side Plank Leg Lift (left)
9. Mountain Climber
10. Knee to Elbow Crunch
11. 3-Way Frogger
12. Rock the Boat
13. Mountain Climbers
14. Super Swim
15. 3-Way Froggers

Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes

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Hi Everyone!

This was my workout yesterday. I alternated jump roping with 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

*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

Belly Fat Burn: 10 Minute HIIT and Bonus Dip Stand Workout

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Hi Everyone!

My workout today was separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below. 

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower). 

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging. I am going to be increasing the intensity this week. 

Last night Jesse and I went to my sister’s annual Halloween party, and I got to dress up as Wonder Woman. It was a lot of fun. I love Halloween, and typically seize the chance to dress up as one of my favorite superheros. 🙂

I hope you all enjoy the workout(s)!
Melissa



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

1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs


On the Mat: Core Training for a tighter Midsection

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Hi Everyone!

This was my workout yesterday. It’s a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements. 
Remember, it’s always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion. 

My body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. 🙂

Enjoy!
Melissa
Gambit and Buffy <3 Workout Time!


Abs: Quick Workout to Tighten Your Core

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

Repeat 1-3X

1. Plank Toe Tap
2. Curved Hip Lift (timed)
3. Reverse Plank Leg Lift
4. Curved Hip Lift (timed)
5. Knee to Nose Plank (right)
6. Curved Hip Lift (timed)
7. Knee to Nose Plank (left)
8. Curved Hip Lift (timed)
9. Cross Plank Pushup
10. Curved Hip Lift (timed)

Hi Everyone!

This workout is focused on the core. It should have you working up a sweat, and working the core from every angle. I enjoyed this workout, it was quick, but challenging. 

My cat, Gambit, made a guest appearance. He loves when we work out. I had Jesse doing some foam rolling and as you can see in the picture below Gambit made himself comfortable. 🙂 
I hope that you enjoy the workout!
Melissa


Low Impact Body Sculpt: Tummy and Tush

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

Repeat 1-3X

1. Slow Mountain Climbers
2. Side Plank Leg Lift (right)
3. Supermans
4. Side Plank Leg Lift (left)
5. V-Ups
6. Leg Series (right)
7. Leg Series (left)
8. Heel Tap Plank
9. Leg Lift/Hip Lift
10. Mountain Climbers

Hi Everyone,

This was my workout last night. I worked early this AM so I wasn’t able to get this posted until today. 🙂

This workout is low impact, but very effective. You get to stay down on your mat, and focus on form. It’s important to slow down your workouts sometimes and really focus on maximizing each movement, and challenging your muscles in a different way. 

I went through this workout 1 time, and followed it with some running on the treadmill. I got a brand new pair of running shoes yesterday, and I needed to try them out. My old running shoes have so many miles on them that I literally ran holes into them!

I hope you enjoy this workout! I will have a new one tonight, plus I will be sharing a post about running/training. 

See you later!
Melissa


Quick Stomach Toning Workout

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

1. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

Hi Everyone!
This was my workout last night. It’s completely focused on core. My tush was sore for two days after Lower Body Blast: Burn, Sculpt and Shape. Normally I don’t get sore (maybe 1-2 times per year. Jesse says it’s proof that I am an Amazon, haha). I enjoyed the soreness, but it was a great reminder to keep up the challenges. 

This workout kept me from overdoing it with my glutes. I also went for a run to get rid of some of the lactic acid build-up in my muscles. Sometimes when your muscles are sore the best way to help them heal is to get moving (as long as you don’t over do it!)

Enjoy this workout! I will see you later with a new one. 🙂

Melissa

PS My motivation is going full force so I will have some exciting new goals to share with you!


Abs and Core Galore: 9 Challenging Ab Moves

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

*These movements are challenging! If you have trouble with a move, work your way up to it. 🙂 

1. Temple Tap Abs
2. Side Kick (right)
3. Side Kick (left)
4. Boat Extension
5. Side Plank Toe Touch (right)
6. Side Plank Toe Touch (left)
7. Bicycle
8. Curved Hip Lift
9. Knee Tap Plank

Hi Everyone!

This was my late night workout yesterday. It’s a challenging core workout. This workout is designed to work every aspect of the core, building strength and stability. 

Our days have been absolutely jam packed lately! This weekend I have two full days of continuing education courses, but over the next few weeks I am looking forward to it slowing down again. 🙂 

I just got back from another meal out, with some fabulous company (my mom). On my way home I reflected on how overly full I am, and how much I have been eating out over the past week (anniversary night, anniversary weekend away from home, birthday party at work (and subsequent party leftovers the next day), birthday party at a restaurant, and dinner with my mom tonight). 

My body feels all of those meals out. I feel sluggish, puffy, and overly full. While I enjoyed all of the meals, and more importantly the company, it’s time for me to recommit to my normal clean eating style. I prefer foods cooked at home, and I feel better when I eat them. For the rest of the month I will be eating all home cooked foods. Which should make for some good recipe sharing. 🙂 I will be making an exception for my sister’s birthday at the end of the month, but I will focus on choosing whole foods. 

Enjoy the workout! 
Melissa

Temple Tap Abs

Side Kick

Boat Extension 
Side Plank Toe Touch
Bicycle
Curved Hip Lift Part 1
Curved Hip Lift Part 2
Knee Tap Plank


Belly and Booty Workout

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Hi Everyone!

This was my workout last night. Jesse and I followed this one with a 30 minute run outside. With this workout I targeted muscles from every angle of the glutes and core. To achieve true strength with great aesthetics you need to work the small and large muscles.

You don’t want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment. 

Keep the focus on form, and using the appropriate range of motion for each exercise. 🙂

Enjoy the workout!
Melissa


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

Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs


Legs and Abs Express: Quick Home Workout

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Hi Everyone!

This was my workout last night (the video is posted below!) I took a long nap, so I ended up doing a late workout. This is a quick workout. If you want to amp up the intensity pair it with some cardio! You can do 30 minutes of cardio of choice (running, power walking, jump rope) or try one of my Cardio Workouts. It’s also a great workout on it’s own. 🙂

I had a long day yesterday, so I stuck to the workout and skipped the cardio. Today I am doing a running cardio workout which I will post about later. 

This is a great workout to help tone and strengthen your thighs and abs. The movements selected are challenging, and work your muscles from every angle. I always find the Extended Bridge movement tough as it really isolates my glutes and hamstrings. 

I am going strong with the no sweets challenge. I started incorporating a healthy version of a Frappucino into my morning routine, and I think it’s helping to satisfy my sweet tooth. Also, the longer I go without sweets the easier it is. 

Enjoy the workout!
Melissa

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
Toe Touch Situp
Extended Bridge
Plie Heel Pulse
Forearm Plank Lift

 

10 Minute Interval Core Workout

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 Hi Everyone!

This is a 10 Minute Interval Core Workout. By the end of this one my abs were burning! I love core workouts, and this one was no exception. It’s quick, but it can be repeated or combined with a quick interval cardio workout like the Cardio 15 Minute High Intensity Workout, 8 Minute Cardio Fat Stripper or a Treadmill Workout. 

Having a strong core will assist you with everything you do. It provides you with a strong foundation for all movement, and helps you maintain proper form during exercise. Plus, toned abs look good. 🙂

Enjoy the workout! I am filming a new one tonight!
Melissa

PS You should warm up before all workouts, but it’s especially important to warm up before interval workouts to maximize the burn and keep your muscles safe. Try jump rope, jumping jacks or jogging in place. 

Max Reps during each 50 second interval, 10 seconds of rest
(Beginners may shorten working interval to 30 seconds, Intermediate: 40 seconds)

Repeat 1-3X

1. Spiderman Pushup
2. Bicycle
3. Crunch Tap
4. Side Plank Hip Lift with Elbow (right)
5. Side Plank Hip Lift with Elbow (left)
6. Leg/Hip Lift
7. Windshield Wiper Plank
8. Temple Tap Abs
9. V-Up
10. Plank Crunch

V-Up

Plank Crunch


Abs and Legs Home Workout

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Hi Everyone!

I am finally posting the breakdown for this workout! I went out of town for the weekend, and it’s been super busy. I apologize for the delay!

This workout focuses on the abs and legs. It’s quick: one round took me about 11 minutes. It can be repeated up to 3X. This is a low impact workout, but you will definitely feel it. 🙂 

There will be a new workout posted tomorrow! 🙂 
Melissa

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

1. Lunge Kick (right)
2. Lunge Kick (left)
3. Leg/Hip Lift
4. Runners Lunge Lift (right)
5. Runners Lunge Lift (left)
6. Knee Drop Plank
7. Side Kick (right)
8. Side Kick (left)
9. Superman
10. Goddess Crunch

Bikini Ready Core Workout

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Hi Everyone!

Today’s workout is all about the core! I went through this workout twice, but it can be repeated up to 3X. This was also Jesse’s ab challenge workout for the day. I have been sticking to my “no sweets” challenge.

The past few days there have been sweets everywhere I go! I did notice that the only time I am truly tempted is when I am already hungry. As long as I stick to eating every few hours saying no isn’t as challenging as it is when I am hungry and someone offers me a cupcake. 🙂 

I am going to finish up my workout tonight with some light walking on the treadmill. I have a new book downloaded on my kindle, and I love to read while I walk. I am still sore from the Power Yoga Sun Salutation workout, and I want to get some of that lactic acid out of my body. 

Enjoy the workout!
Melissa

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

Repeat 1-3X

1. Extended Scissor Kicks
2. Side Scissor
3. Temple Tap
4. Hip Drop (right)
5. Hip Drop (left)
6. Angel Abs
7. Kick Ups
8. Camel Circle
9. V-Up
10. Burpee

Ab Fat Torcher: Interval Abs

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Hi Everyone!

Today’s workout is a 10 Minute Core workout. 

It was intense! There were a few exercises where I hit my limit today. This workout helps tone your tummy from every angle. It’s a great one to improve strength and definition throughout the abdomen. 

Jesse also went through this workout today. We followed it up with a 3.6 mile run outside. The rain turned into blue skies and we couldn’t resist the call of the great outdoors. 🙂 

My first day of the diet challenge went very well! Check out day one of my July food log: Day 1 Food Log: Abs Are Made in the Kitchen Remember, this isn’t a diet. I am sharing my normal eating habits (minus the sweets). If you have any fun healthy recipes you think I would like feel free to share them here or on my facebook page: www.facebook.com/MelissaBenderFitness

Enjoy the workout!
Melissa



1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Tighter Tummy Workout

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Hi Everyone!

Today’s workout was fun and challenging. I incorporated a few new workout moves. I did this workout immediately after a 5 mile run, so I only went through it one time. 

You can repeat this workout up to 3X. As always, focus on using proper form. Although this is a timed workout, and you are going for maximum number of reps in a set interval, never sacrifice form for speed. Without proper form you aren’t getting the full benefits of the exercise. 

I hope you enjoy the workout!
Melissa


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

1. Mountain Climbers
2. Temple Tap Abs
3. Side Jump Abs
4. Oblique Reach (right)
5. Oblique Reach (left)
6. Speed Skater Jump
7. Windshield Wiper Plank
8. Extended Arm Pulse
9. Plank Jack
10. Downward Dog Cross Pushup

Belly Fat Burn Workout

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Hi Everyone!

As you can tell from the picture above I definitely got a good workout today! This workout is focused on toning all of the muscles of your stomach/core, while burning fat at the same time. 

Let’s uncover those strong ab muscles so we can see all the results of the hard work we’re putting in. 🙂 The combination of strengthening moves, and cardio intervals will help maximize fat burning, while maintaining lean muscle. This results in a boosted metabolism, and increased firmness and tone throughout your body. 

I alternated every other exercise with jump roping. You could also substitute high knees, froggers or mountain climbers if you don’t have a jump rope. I was planning on also doing a run, but as I am just recovering from being sick yesterday I decided not to push it. Instead, Jesse and I went on a short leisurely walk, about 1.5 miles. 

I hope you all enjoy the workout! See you tomorrow. 
Melissa

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

*Timed Cardio Burst between each exercise

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank