This is part 2 of today’s workout. It’s 8 Minutes of Ab and core focused exercise. This one will help work on burning any fat that might be covering your abs, while strengthening and shaping those muscles for nice firm, definition. This workout really hits all sections of the abs including: love handles, lower belly (the tummy pouch area), and your entire mid section.
You probably already know that just strengthening your muscles doesn’t give you a six pack, you also need to be burning fat. Interval style workouts are huge fat burners, plus I incorporated some cardio based ab moves. You should be sweating by the end of this workout!
1. Jumping Jack Plank 2. Heel Tap Abs 3. Toe Touch Situps 4. Hip Twist 5. Frogger 6. Side Plank with Elbow Twist (right) 7. Side Plank with Elbow Twist (left) 8. Pendulum Abs
Hi Everyone, This video is part of the 20 Minute Full Body HIIT Workout I am uploading each 5 minute segment separately to make it easy to mix and match workouts. You can add this to any of the cardio workouts, or another ab workout. Or you can do the entire workout at the link above. 🙂 Try it out! There will be a new workout later. Melissa
10 seconds of rest, 50 seconds max reps 1. 1/2 Get Up (crab reach) with 10 pound kettle bell 2. Plank Heel Touch 3. Pendulum Plank (right) 4. Pendulum Plank (left) 5. V-Up
Hi Everyone! Tonight’s workout is a 10 minute, interval, ab workout. You’re going for maximum number of reps during each 50 second interval, with only 10 seconds of rest in between each exercise. When I got home from work Jesse and I went for a 5.65 mile run. We kept it at a comfortable pace the whole time, but our route was very hilly. Around here no matter where you run there’s an uphill. 🙂 Jesse cooked us a delicious dinner.
We had baked salmon, with a thin slice of brie cheese on top, over fresh baby spinach, served with steamed green beans. It was amazing!
Have a wonderful evening and enjoy the workout! Share your reps! I would love to know how you did. 🙂
Melissa
All Levels: Maximum Number of Reps in each 50 second interval, with 10 seconds of rest in between. Always listen to your body. If you need a break take one, but if you can keep going give it your all! 1. High Knees 2. Core Lift 3. Elbow Lift 4. Oblique V-Up (right) 5. Oblique V-Up (left) 6. Side Kick (right) 7. Side Kick (left) 8. Mountain Climber 9. Heel Tap Abs 10. Hip Lift If you’re up to it repeat! If you don’t want to run, but you want to get in some cardio do this workout:
Hi Everyone, I am back! I have been super busy this week, putting in lots of running mileage. It’s been gorgeous and hot this week. I did some trail running, a nice 7 mile loop, and our normal 3.5 mile run. This week I am planning more home workouts/videos. So be sure to check back! Also, another reminder my website name is changing: www.benderfitness.com or www.melissabender.com will soon be the only way to access this site, so please get used to typing in that address. Also, if you enjoy the workouts be sure to subscribe on my blog and/or youtube page. Enjoy the workout tonight! There will be a new one tomorrow. Melissa
This was my workout tonight. It only took 16 minutes, but it was an interval workout so it was tough! This one hits every area of your core, and has plenty of cardio for fat burning. Start burning off any fat in the lovehandle/muffin top areas. Hopefully I will feel this one in my abs tomorrow!
I was getting very frustrated with jump roping in this video. I couldn’t maintain jumping without hitting the curtain, the carpet, or stepping on my rope so eventually I switched out the jump rope for high knees. I wanted to keep in the high knees aspect because that movement helps work the lower ab area.
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Thanks everyone! Have a great night! New workout tomorrow evening!
Melissa
Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period 1. Jump Rope 2. Oblique V-Up (right) 3. Oblique V-Up (left) 4. Leg Lift Toe Touch 5. Temple Tap Abs 6. Jump Rope 7. Cheek to Cheek Plank 8. Side Plank Hip Lift (right) 9. Side Plank Hip Lift (left) 10. Heel Tap Abs 11. Jump Rope 12. Tricep Leg Lifts 13. Bicycle Abs 14. Scissor Reach 15. Angel Abs 16. Jump Rope
I enjoyed my workout today. I am adjusting to my new work schedule, but I am still a bit more tired than normal. Once I get through my workout I always feel so much better. In this workout I use my stability ball, and a resistance band, but I also show alternative body weight movements. The video is below and my workout breakdown is under the video.
Today I wanted to take a moment to talk about health. Being healthy is not the same thing as not being sick. In many ways being healthy is a choice. There are many areas in your life where you can chose to be healthy, including exercise and diet.
Many people would rather deprive themselves of food and nutrition to lose weight than exercise. I have mentioned before that skinny and fit/healthy can be completely different things. People struggle with this in all kinds of different ways.
Hi Everyone, Today’s workout has a very special guest, my sister Kristen. I really enjoyed having her for my workout today, and she did a great job! I think the next workout she joins me for will need to be a bit more challenging, because she handled this one like a pro. This is a full body workout, we did some cardio, abs, legs, and arms. In addition to today’s workout I would like to do a 30 minute run, or some walking on the treadmill. I will have to update you later on what I decide to do. Enjoy the video. Now you have met two of my siblings (Jessica was in the Lovehandle Loser Part 2 Workout video). Have a great day! Melissa
Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds 1. High Knees 2. Warrior Lift (right) 3. Warrior Lift (left) 4. Jump Squat 5. Temple Tap Abs 6. Frog Jump 7. Ball Pull 8. Mountain Climber 9. Side Drop (with or without ball) 10. Oblique Drop (right) 11. Oblique Drop (left) 12. Superman 13. Chair Pulse 14. High Knees
This is the bonus round I mentioned when I posted the workout earlier today. 🙂 For those of you who asked me for a dip station workout here it is! This one had me sweating quickly! It was a different kind of challenge than my normal workouts. I am especially partial to the core exercises you can do with this piece of equipment.
I am off to bed. I need my eight hours of sleep! Have a great night, and check back for a new workout tomorrow. I will be back with an equipment free body weight routine.
This is tonight’s workout. It’s aimed at toning and tightening your entire body, with a special emphasis on the core. Before doing this workout I did an outdoor run for 5.53 miles. It was so gorgeous that I had to get outside. I’ve said it before, but great weather really motivates me.
Also, a lot of people have asked me if I supplement my workouts with visits to the gym. I don’t. All of the workouts that I do I film and/or write about on my blog. If I do extra running, walking or jump roping, I always share it here. Otherwise I do the workouts in my videos. If I hadn’t run today I would have repeated this workout twice, and started/finished with 5-10 minutes of jump roping.
I hope you enjoy the workout. 😀 Have a great evening.
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Be sure to warm up and cool down! Sun salutations or jump roping are great for both. 1. Side Plank Pushup 2. Leg Series (right) 3. Leg Series (left) 4. Tricep Leg Lift 5. Forward V-Up (right) 6. Forward V-Up (left) 7. Heel Tap Abs 8. Temple Tap Abs 9. Side Plank Hip Lift (right) 10. Side Plank Hip Lift (left)
Hi Everyone! Tonight’s workout focuses on Arms and Abs. In addition to the workout in the video I ran 3.5 miles outside. It was another gorgeous day. You can do one of the cardio videos from the cardio tab above, you can jump rope, or you can go out for a run if you want to add on to this workout. These exercises help tighten, tone, and shape the muscles, and the cardio helps burn off any fat that is hiding those muscles. Tomorrow Cydney is back, and we are going to do an intense full body workout. She has really been working hard, and increasing her fitness level. I have been so impressed with her commitment and dedication. So check back tomorrow for a brand new workout! Melissa
Beginner: 10 reps Intermediate: 20 reps Advanced: 25 reps 1. Burpee 2. Rock the Boat 3. Tricep Pushup (right) 4. Tricep Pushup (left) 5. 3-Part Abs 6. Plank Arm Extensions 7. Zombie Situps (with or without weight) 8. Tricep Dips 9. Ab Twist (with or without weight) 10. Up/Down Dog/Dive Bomber
This workout just did not want to upload! I finally got it. 😀
As the title shows, this one is all about shaping your butt and abs. It helps keep everything tight, toned and shapely. Also, the interval style of the workout really increases the intensity. Pair it with cardio and you have a really nicely rounded workout.
I ran a mile in between the two 5 minute rep portions of the workout. It took me 6 minutes and 58 seconds, so it was a nice hard working pace for me.
I went through the repetitions twice.
I will have new workouts for you this weekend, so be sure to check back!
Melissa
All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.
1. Plank Lift (I did 28) 2. Plank Leg Lift (alternating legs) (48) 3. Heel Pulse (86) 4. Bridge Pulse (67) 5. Bicycle (107)
CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.
Tonight’s workout is a quickly! It focuses on strengthening, and toning your entire core. It hits all of the major muscles of your abdomen, while still incorporating some full body moves.
I had a super busy day today, so I was able to get in some additional exercise. While I was at work I got to go swimming with the kids for an hour. I also turned the incline on my treadmill all the way up, and walked for 20 minutes while reading on my kindle. Jesse was out running in the rain.
Jesse cooked us a delicious and healthy meal tonight. He made salmon fajita wraps, with spinach (I got plain greek yogurt on mine, and he used sour cream), and a bit of hot sauce on a flat out wrap. It was delicious, and a fun and different way to eat salmon.
Have a wonderful evening, and enjoy the workout! There will be a new one up tomorrow!
Melissa
All Levels: As many reps as you can in each interval. 10 seconds of rest in between each exercise.
High Knees
Supergirl
Crossed Leg Lift (right)
Crossed Leg Lift (left)
Plank Leg Lift
Ab Kick Out
Side Plank Lift (right)
Side Plank Lift (left)
Hip Lift
High Knees
I am going to have to watch the video and count my reps! I was talking a lot, and forgot to count. 🙂
Today’s workout focuses on fat burn, and strengthening your abs/core. If you find some of these moves difficult don’t let it get you down! Whenever I find a workout move that is a big challenge for me I find myself adding it into my workouts more often. I was thinking about this while I was doing the three-way mountain jumpers because I find them especially tough. I was thinking “Argh! Why did I put this in yet another workout! I hate these!” and the answer is that anything that is difficult I want to get better at.
So if you find something especially challenging please don’t give up, or avoid it. Rise to the challenge and continue to do it until you get better at it! That doesn’t mean you can’t modify the activity on the way up (in fact that’s the wise thing to do!), but continue to try and work toward your end goal.
With that said, enjoy the workout! Be sure to push and challenge yourself to your individual level. This is a major fat burner, and it strengthens an area of your body, the core, that is imperative to any other workouts you will do.
Have a great day! Melissa
All Levels: Maximum number of reps you can do within each 50 second interval. You get 10 seconds of rest between each exercise. *I went through this workout twice, and followed it with a cool down walk on the treadmill for 15 minutes.
High Knees
Plank Arm Lift
Jump Squat
Crab Reach
3-way Mountain Jumpers
Weighted Russian Twist (you can do this without a weight as well. My weight was 10 pounds)
I just finished my workout, and I am feeling fantastic! In addition to today’s workout I did 15 minutes of cardio. I ran on the treadmill and did 2 miles in 14 minutes and 25 seconds. I am trying to re-incorporate more running into my workouts not only to increase my cardiovascular endurance, but because I want to do some more racing this year. Jesse is training for marathons, and we have been having fun running together (on his slow days!) I can’t run fast enough (yet!) to keep up with him on his fast days.
I am going to make a cardio tab for my blog so anyone trying out these workouts at home has options if they don’t have a treadmill or elliptical, or don’t like running outside. Jump roping is also a fantastic way to get your cardio in.
I hope everyone is having a fantastic day! Remember, if you’re just starting out you can do these workouts. Just build slowly, and feel free to comment below if you need modifications for any exercises.
See you tomorrow with a new workout!
Melissa
Physical Fat Blast
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
The first 10 exercises are timed, 10 seconds of rest, and 20 seconds max reps.
Note: If you aren’t going to do 15 minutes of cardio on top of this repeat the workout for some additional fat burning, and body shaping. J
1. High Knees
2. Jump Squat
3. Right Lunge Jump
4. Left Lunge Jump
5. Mountain Climber Cross
6. Lunge Kick (right)
7. Lunge Kick (left)
8. Double Mountain Climber (3 way)
9. Side Jump (right)
10. Side Jump (left)
11. Sumo Pushup
12. Side Plank Low Leg Lift (right)
13. Side Plank Low Lef Lift (left)
14. Extended Situp with weight
15. Get-up with weight
16. Triangle Twist (right)
17. Triangle Twist (left)
18. Reach Through Abs with hip lift (left)
19. Reach Through Abs with hip lift (right)
20. Double Kick Back (left)
21. Double Kick Back (right)
End with 15 minutes of cardio, or repeat the workout.
I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)
It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!
Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.
Anyway, enjoy the game, and the workout! Melissa
PS I thought Madonna’s half time performance was fantastic! What did you think?
As you can see in the video I started off my workout today with a run. It’s not often that we get 60 degree days in February so I wanted to take advantage of it, and get in a nice run in the sunshine. Along with your workout today I recommend getting in some cardio. It can be running, biking (stationary or outdoor), elliptical, jump roping, high knees, or any of the cardio blast series from my other workouts.
The other thing you can do is: 1 minute of high knees, 20 Burpees, 1 minute of high knees, 20 Lunge Jumps, and 1 minute of high knees, both before and after your workout.
I did 30 minutes of cardio today, and as usual you want to work from your starting level. If you are just starting out 10 minutes may be enough. Listen to your body, and do between 10-30 minutes of cardio in addition to today’s ab and butt toning workout.
Let’s work on losing belly fat and love handles today! I used some light weights in today’s workout, but I give modifications for doing it as a bodyweight routine as well. J Also, the very last exercise may look crazy, but do what you can. If you are looking for a lower impact movement do tap, tap, plank, step up, and drive your knees up one at a time while standing (like high knees in slow motion).
If you have any questions about the routine feel free to post them below!
After I completed this workout I ran on the treadmill for 20 minutes. If you are a beginner: ad 5-10 minutes of cardio (jump rope, high knees, running, burpees, mountain climbers, or any of the cardio blast sections from my other workouts.) Intermediate: 15 minutes of cardio. Advanced: 20 minutes of cardio.
While I was on the treadmill the song “Watch Me Shine” by Joanna Pacitti came on, and I thought the lyrics were pretty fitting for anyone starting their own fitness bender. “Bet you don’t think I can take it, but my mind and body are strong, bet you don’t think I can make it, but it won’t take long.”
Have a great night, and enjoy the workout! Melissa
Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.
Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.
Check out the workout breakdown below, and have a great night!
Melissa
PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!
Flab Free Arms and Abs
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Burpees
Triceps Pushups (right)
Triceps Pushups (left)
Chatarunga Hold
High Knees (timed)
Hip Lift/1 Leg Drop
Bicycle
Rock the Boat
Jump Squat
Down Dog Pushups
Triceps Drop (with chair)
Plank with Light Weight (right) (we used 5 pound weights)
Today’s workout is a quickie! I call it the “10 Minute Total Core Toner.” Ideally you should do this workout with a cardio workout. That way you are burning off any fat that is covering up your six pack. Below I am posting a link to the cardio portion of the Bombshell workout. It is also only 10 minutes long, but guaranteed to get your metabolism going!
You could also choose to do jump roping, running, or high knees.
The intervals for this workout are shorter, but you will definitely get a workout. I was nice and sweaty by the time I was done with this one. Yesterday’s workout (Jiggle Proof Thighs and Butt) actually made my butt a bit sore today, so it was a relief to focus on my abs. J
I will have a full body fat burning workout for you tomorrow so be sure to check back! We will have Cydney back with us. I love working out with her because I find her progress inspiring! Also, she makes me laugh during every workout. Laughing during these exercises definitely makes it harder!
See you tomorrow. I hope you enjoy this workout and have a great night!
Melissa
Total Core Toner: 10 Minute Ab Workout (full length)
All Levels: Max reps during each 20 second interval, with 10 seconds of rest in between each exercise.
Hi Everyone, Cydney is back with us after a two week hiatus! Her work schedule, and the evil stomach flu I got last week kept us from working out together, but she has still been going strong with Fitness Bender workouts! She did great, and was still right on pace. I have been very impressed with both her progress and her dedication. She did all of today’s exercises on the intermediate level. As always the workout breakdown is below! Melissa
Beginner: 10 reps, 30 second intervals for timed exercises Intermediate: 15 reps, 45 second intervals Advanced: 20 reps, 60 second intervals 1. Jumping Jacks (timed) 2. Plank (knee to elbow) Left 3. High Knees 4. Plank (knee to elbow) Right 5. Angel Abs 6. Get Ups 7. Leg Circles 8. Cheek to Cheek Plank (you can time these if you want a bit of an extra challenge for your obliques. 9. Jumping Jacks (timed) 10. High Knees (timed)
