I have two workouts for you today. Today we are focusing on Core and Lower Body. You can choose to pair the workouts together, or you can do them separately.
Core Workout: The first workout only takes 5-Minutes Per Round. It is a quick challenging routine that will work your core muscles from every angle. You don’t need any equipment, and you can repeat it up to 5X. Note:You do not have to repeat it 5X. I will be going through this 2X today. You can decide how many times you want to go through it based on how you feel, and if you are pairing it with any other workouts.
Lower Body Workout: The second workout only takes 10-Minutes Per Round and is focused on the lower body. You can use dumbbells or a barbell. If you don’t have equipment you can grab a water jug or something around the house to use for added resistance. You can also choose to do the exercises with body weight only. Challenge yourself to focus on great form during each exercise. Form really does make a difference. Improper form typically results in incorrect muscle activation. For the best results, you want to utilize the targeted muscles.
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Recently I have written about my recovery from IT Band Syndrome. I need to focus on re-strengthening my lower body, while also focusing on flexibility. I like today’s workout combination because a strong core will help maintain hip alignment and posture. This in turn will assist with more effective lower body workouts.
When I am back to running I am going to focus on re-building my speed. I haven’t done a 5K race in a long time. I was training for a faster 5K when I found out I was pregnant, and I had to ease back on workout intensity. Maverick is now 10-Months old, and already crawls at supersonic speeds so I am going to need to up the workout ante just to keep up with him. I have a feeling he is going to be walking and running before I know it.
I hope you enjoy today’s workout combination. I love seeing your feedback. I have received so many wonderful comments and success stories from people who have used my workouts. I can’t express how much it means to me to hear from you.
Thank you for working out with me! Have fun with today’s workout! Let me know how you feel and what you think.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Today’s workout is focused on the core. The exercises I chose for this routine combine cardiovascular and strengthening components. That means you will work the core from every angle, while elevating your heart rate and burning fat.
I also included a Bonus Dip Station Workout. I don’t use the dip station much, because I like to stick to using equipment that most people have at home, but it does provide a nice bonus challenge.
When you work the core you always want to activate all of the muscles that support your midsection from the front, sides and back. This workout utilizes exercises that will active your core from multiple ranges of motion, and recruit all of the muscles that make up the core. The muscle fibers of the core run in several different directions. These exercises will help you to work all of these muscles.
I am still taking time off to allow my IT Band Syndrome to heal. I feel like I am 100% better, but I am being cautious and will continue to stretch, rest and foam roll for at least two more days. My Half Marathon is coming ever closer, and I want to run it pain/injury free.
You can find a Foam Rolling video HERE. If you’ve never tried it I recommend it. It can help with injury prevention and healing. I am also doing my Runners Stretches. Typically IT Band syndrome can be managed efficiently with rest, stretching, and good running shoes. Our running guru, Shep, told me to keep rolling and stretching daily even after I think I am 100% healed. I plan on taking his advice. My son thinks it’s hilarious when I foam roll. He tries to climb me like a human jungle gym.
You can choose to do today’s workout on it’s own, or pair it with cardio of your choice. If you add running or walking cardio I recommend aiming for around 30-Minutes. If you choose HIIT as Cardio you can do 15-20 Minutes.
I mentioned in my last post, I am Running my Half Marathon and fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.
I hope you enjoy today’s workout! Let me know what you think!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
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
Repeat 1-3X
1. Reverse Pushup 2. Leg Raise 3. Ab Twist 4. L-Lift 5. Tick Tock Abs
It’s workout time! Today’s workout is a quick Core HIIT workout. I found this workout challenging, and I really felt a bonus burn in my arms and shoulders. Every other exercise in today’s workout is Mountain Climbers. If that becomes too intense for you switch to High Knees, Jump Rope or an alternate cardio of choice.
Note: The last workout I posted was a Core Workout. I wasn’t able to get online to update the Cardio workouts, so if you already did Core you can substitute this workout instead: Kicking Cardio Fat Blast.
For the past two days I had Cardio days. I have one month until my Half Marathon. I am also focusing on Foam Rolling to help prevent any injuries. Due to being sick almost all of March I am not where I would like to be with my training. My focus is on getting in healthy miles, without overdoing it.
I have noticed some tightness in my left IT Band, so I am trying to really work that out after every workout. I also got new running shoes. I will have a chance to break them in before race day. You never want to try out new shoes or clothing the day of a race. This is especially true for longer distances where chaffing can be a big problem.
Burpee: Part 1
I am still getting in my 30-Burpees per day for the #30BurpeeChallenge. I feel stronger and my endurance has improved since starting the challenge. I also like the accountability of the challenge. Even if it’s late at night I make sure to get my Burpees in.
Today I teach my Jogging class. It’s our cross training day so we are going to do a Tabata workout that incorporates full body exercises and sprints. I will be filming the workout to share with you, but will most likely modify the sprinting section to jump rope or high knees. We don’t have enough room in our house for sprinting.
Do you want to see more High Intensity Workouts, Low Impact Workouts? Is there something you would like to have added into the BenderFitness repertoire? If so let me know in the comments below. If your comment doesn’t show up immediately don’t worry. I will approve it. Our spam filter stopped working, so it is taking me a long time to go through and approve comments. I will get to them though! I love reading your feedback.
I hope you enjoy today’s workout! Let me know what you think!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Equipment: Buy a Gymboss now.Gymboss Interval Timer set for 10 Rounds of 30/50
-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down
Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio.
It’s workout time again! Today’s workout is focused on toning and sculpting your mid-section. The abdominals need to be worked from every angle to recruit all of the superficial and deep ab muscles. This workout is low impact, but very efficient. Don’t let the words low impact fool you into thinking you aren’t going to get in a good workout. You can repeat today’s workout 1-3X or pair it with another workout if you are looking for something more intense.
Yesterday we did a Full Body 30-Minute HIIT Fat Burning Workout. If you didn’t try it yet, I definitely recommend it. It’s a workout Jesse and I filmed together. Usually one of us is behind the camera, and the other one is on camera, so it was a special occasion to have both of us filming together.
I am still not 100% after my fight with the flu. I am finally seeing some improvements though! This is a nasty little bug, that I just can’t seem to kick out. I have a Half Marathon coming up the first weekend of May, and I am getting nervous about missing so much training. I haven’t been able to do anything.
I have been reminding myself that exercise is supposed to make you healthier. When you do it at the wrong times (when you are very sick or injured) it is not helping to make you healthier. That reminder allows me to step back and take the time to rest, instead of pushing myself before my body is ready. Pushing myself now would not lead to any improvements in my Half Marathon time, or my overall wellness.
Your body is the one place you are guaranteed to live for the rest of your life. The choices you make with food, exercise, rest…they impact your health now and in the future. Please try to make healthy choices for yourself. Even when it’s hard to stick to the healthy choices (like skipping a workout when you want to jump back in).
Today I am going to do some gentle stretching and foam rolling. I am teaching my jogging class this afternoon. Normally, Wednesday is reserved for a group HIIT cross training, or else I run with my students, but today I am going to continue to rest.
I hope that you enjoy today’s workout! Let me know what you think of the workout! See you soon!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps or –Buy a Gymboss now. 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 Repeat 1-3X
Are you ready to work on strengthening and sculpting your mid-section? While we’re at it, let’s burn some fat during this workout too.
This workout will work your core from every angle. It also incorporates exercises to get your heart rate up and maximize your fat burning. Push through each exercise. You will have 10-seconds of recovery time before moving on to the next exercise. Do not be afraid to challenge yourself, breath heavy and work up a sweat. Those things don’t mean that you are “out of shape.” It means that you are challenging yourself.
Temple Tap Abs
If you want to increase the intensity of this workout you can do so by adding a weighted vest. You can modify to make the workout more or less intense, depending on what you need to make it challenging.
This has been a tough week for me workout wise. I planned a long run for Sunday, but I was going to be pushing Maverick and the weather dropped from 76 F. on Friday to 28 F. on Sunday. Monday I got in a short progression run, and yesterday I taught a 60-Minute yoga class. Today it will be back to HIIT for me.
Exercise and running are much easier for me when the weather is nice. I want to go outside and move. Getting motivated in the winter months has always been more challenging for me. I still do it, but there is a lot less motivation to get it done, and more determination to make it happen anyway.
Remember, it’s okay if you don’t always feel like working out. That’s human. You have to be consistent and make it happen even when you don’t have that motivation pushing you. I have never regretted doing a workout on a day when I didn’t feel like it. In fact, I always feel better after working out.
Have fun with today’s workout program! Remember, a strong core is the foundation for every exercise you do. It helps protect you from injury, and back pain. Don’t skip working your midsection! It will benefit your form, and your quality of life to have a strong core.
See you soon!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Click the link to –Buy a Gymboss now.! Set your timer for 16 rounds of 10/50 seconds.
or
Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps *High Knees or Jump Rope: 60 Seconds or 150 Reps.
1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension
Are you ready to start the week off right? Can you make time today to do something great for your health? It’s workout time!
One round of today’s workout will only take 12-Minutes. If you have time you can repeat it, for a longer, more intense workout. You can also choose to pair it with another workout.
Baby & Kitty: Home Workouts Can be Interesting!
I did one round of this workout, and paired it with a nice long walk outside. The weather was unseasonably warm, so we took full advantage of it, and spent some time soaking up the sun. It isn’t often that we get a day like this in February!
Sunshine is such a wonderful gift. When I go outside into the sunshine it elevates my mood, and I feel so joyful. Plus, I love bringing Maverick outside to experience new sights and sounds. He is growing and hitting milestones faster than I could have ever imagined. I try to consistently provide him with new experiences and opportunities for learning, and he loves it.
Our friend Evan watched Maverick while we filmed today’s workout. Afterwards we went for a nice walk together.
It was a lot of fun filming! I have missed doing new workouts with you guys! We are putting a plan in place so that we can film more consistently. I thank you all for being patient as we learn how to navigate our filming schedule and our family life.
In other fitness related news, I decided to sign up for the Pittsburgh Half Marathon. I have officially registered, which means that I need to stay consistent with my training/running between now and May. If you are doing the Pittsburgh Half (or full!) let me know!
I would love to see your Check In training posts as we prep for the race together. It helps with consistency when you have a group of motivators (be that in person or online).
Have fun today! I will see you soon with a new workout!
Melissa, Jesse & Maverick
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time again! Are you ready for a great workout? I know I am! I feel the need for a good sweat session.
Below I posted workout Days 26 & 27. I had an active rest day yesterday, so I am going to be stacking these two workouts together. You can choose to do one or both. As I have mentioned in the past: use the workout schedule, but if you need to modify it a bit that’s okay! If you miss a workout don’t let it throw you off track. Just hop right in and keep going. Consistency=Results.
We create strength by challenging our bodies. These workouts will keep your body guessing, because they change all the time! You are utilizing your muscles in different ways, with different movements, and creating a functional strength that will improve your overall fitness level.
We have just a few more days left of this challenge, before we start our February workout challenge! Comment and let me know how you are doing, and if you are going to do the February challenge as well!
Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now!
Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time again! Today’s workout is focused on your mid-section.
When targeting your tummy, you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees.
As a new mom, I am constantly focusing on re-aligning my pelvis while holding my son. When I don’t maintain a supported core I get lower back pain from my posture when holding him, and playing with him on the floor.
My Baby Boy is Growing so Quickly! <3
Often, people focus on completing crunches which target only the anterior muscles of the abdomen and create muscular imbalances and tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength.
Today is Day 23 of my Original 30-Day Workout Challenge. Congratulations on making it this far! You are doing great, and you can definitely push through to make it to the end.
I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.
Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
10/50 Second Intervals 1. Frogger 2. Boat Heel Tap 3. Superman Heel Press 4. Knee Tap Plank 5. Leg/Hip Lift 6. Temple Tap Abs 7. Plank Leg Lift 8. Bicycle Abs 9. Bicycle Abs 10. Plank Leg Lift 11. Temple Tap Abs 12. Leg/Hip Lift 13. Knee Tap Plank 14. Superman Heel Press 15. Boat Heel Tap 16. Frogger
It’s workout time! Are you ready to continue your journey toward being healthier and stronger? The workouts below are Day 12 and Day 13 of my Original #30DayChallenge. You can separate the workouts into two separate days, or stack them together. I took yesterday off to get all of my errands done, so I am stacking workouts today.
How are you feeling? We are now up to Day 13 of the Challenge! You are doing fantastic if you have made it this far. Remember, consistency is the key to results. Even if you miss a day (like I did) you can still keep yourself on track with the challenge by jumping back in. Don’t allow yourself to quit part way through. You can make it.
I apologize for not making it online yesterday’s Day 12 update posted. The workout schedule is up for the whole week here: Weekly Workout Schedule. If I am ever behind on a posting you can go to the weekly workout schedule tab and see what the workout of the day is. It changes Weekly and runs from Sunday-Saturday. When I add the new workouts for the week, I make a blog post with links to all of the previous week’s workouts.
I am working on getting new workouts filmed for next month’s DietBet Challenge. If weight loss is one of your goals you can sign up at www.dietbet.com/BenderFitness. Everyone who hits their weight loss goal (4% in 4 weeks) will win their bet & a portion of the jackpot.
I am putting together more workouts, and recipes to go along with the challenge.
I hope you enjoy today’s workout(s)! Let me know how you are feeling, and if the challenge is helping you! I love your check-ins and comments letting me know how you are doing. Keep yourself on track, and help support and motivate others by checking in consistently!
See you soon,
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Day 12 Workout:
10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. If you don’t have a stability ball you can do the Leg Series from the floor, or elevated on a chair or bench. Substitute Frogger for Ball Pull. 1. High Knees 2. Elevated Leg Series (right) 3. Elevated Leg Series (left) 4. Dive Bombers 5. Angel Abs 6. Heel Tap Squats 7. Pendulum Squats 8. Walking Push Ups 9. Russian Kicks 10. Lunge Jump Kicks 11. Rolling Elbow Tap Plank 12. Heel Tap Abs 13. Burpee 14. Heel Tap Plank 15. Ball Pull or Frogger
Day 13 Workout:
10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. If you don’t have a jump rope, substitute rope less jumping or High Knees. 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
Are you ready for Day 10 of my #30DayWorkoutChallenge? Today’s workout is focused on the Core. You will work your mid-section from every angle to develop a stronger tummy, obliques and back.
As always, focus on maintaining good form for each exercise. One round will take 15-minutes. You can repeat it if you have more time and want a longer workout. Hopefully you are feeling stronger and healthier after incorporating these workouts into your daily routine.
If any of the plank variations are too difficult you can substitute a traditional plank or side plank. Do not get discouraged. These exercises are meant to be challenging, and as you progress you will notice that you can do a little bit more each day.
In winter it is much tougher for me to get motivated. It has been cold, gray and dismal looking outside, and I find that exercise really boosts my spirits and energy levels during the winter. I am already starting my mental count down back to warm weather. Sunshine, flowers, and the ability to go outdoors without fearing that I am going to freeze my baby!
Sunshine and blue skies, oh how I miss you. <3
The great thing about home workouts is that I can get it in no matter where I am. The bonus for me is that I don’t need to venture out into the cold.
I hope you enjoy today’s workout! Let me know how you are doing so far with the challenge!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
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
Are you ready to workout? I know I am! I took off the weekend for Christmas celebrations with my family. It was an amazing weekend spent with our loved ones. It also included a lot of eating, and a lot less activity than I am used too.
I planned to workout this AM, but my website went down and it took (what felt like) forever to get it fixed. That means I missed three days in a row! I don’t like to go more than 2 days consecutively without working out. I need to move!
I’m sorry that this week’s workout schedule wasn’t posted for you yet! Here is last week’s schedule if you haven’t checked it out yet: Weekly Workout Schedule: Dec 18-24. The new schedule is up now, and should be working!
This workout is all about the core. You will work your abs from every angle, and strengthen all of the muscles of your core. A strong core is foundational for everything you do. When you properly strengthen your core it helps maintain your pelvic alignment, protect your lower back, improve your posture, and support correct form throughout the day, and during exercise.
When I filmed this workout I paired it with 30-Minutes of Cardio. You can add a run, walk, cycling, or other cardio of choice. Check this week’s Workout Schedule for the optional Cardio Add On workouts for this week.
Ready for Cardio!
Have fun with today’s workout! Don’t forget to follow this week’s schedule & comment to let me know how you are feeling! There will be new workouts headed your way this week, plus I am planning a new DietBet challenge for January.
See you soon!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Repeat 1-3X 1. 3 Part Abs 2. Temple Tap Abs 3. Crescent Plank (right) 4. Crescent Plank (left) 5. Heel Tap Abs 6. Angel Abs 7. Plank Crunch 8. Russian Twist 9. Elbow Tap Hip Lift (right) 10. Elbow Tap Hip Lift (left) 11. Boat Lift 12. Slow Mountain Climber 13. Leg Scissor 14. Tricep Leg Lift 15. Cheek to Cheek *I paired this workout with 30 minutes of Cardio.
This is one of my Favorite Fat Burning Core Workouts. All you need is a jump rope and some space. No jump rope? That’s okay! Try rope less jumping, or substitute an alternate cardio burst like High Knees, Mountain Climbers or Burpees. Maverick’s recommendation is Burpees. 😉
Burpees anyone?
During this workout we utilize multiple plank variations. Focus on form. The photo below demonstrates proper form and what to look for. If you aren’t sure if your plank form is correct snap a photo of yourself in plank. You can use the timer on your phone or camera, or ask a friend to take a photo for you.
Seeing yourself on camera or in a mirror can help you to make the props adjustments to your form. Proper exercise technique will help you maximize your workout results. Alterations in your form will actually change the muscle groups being worked. Even seemingly small changes, can have a big impact on your results.
Proper Form
If you are still gaining strength and you struggle to maintain form, do your best and keep trying! You might not be ready for some of the harder variations of plank yet, but you will be. You can always choose to hold a plank instead of doing the harder variation, if you are still building up your strength. Remember, you can always modify an exercise to your level, just be sure that you are progressing along the way.
For example, maybe you can only do 4 Plank Leg Lifts before your form starts to change. Do those 4 and then transition to a static plank. Maybe next time you do this workout you will do 6 or 8 Plank Leg Lifts before transitioning to plank. Always challenge yourself, but do not feel bad if you can’t make it through the whole series yet. You will get there! The great thing about exercise is you can continually improve your strength, and if you pay attention you will see those changes along the way!
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.
During this workout you also want to push your pace during the cardio. The level of intensity that you are working at, will affect the fat burning of this workout. Challenge yourself during the cardio bursts, and you will notice positive changes in your speed, results, endurance, and overall strength.
Have fun with today’s workout! I will see you tomorrow with a new one!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Today’s workout is short, sweet, and effective. Grab a stability ball and you are ready to go! If you don’t have a stability ball I also posted a 10-Minute Standing Abs, Thighs & Butt workout video/breakdown below.
If you want you can even pair both videos together. Remember, you can always modify, add videos, and make the workout routine your own! We have over 700 different workout videos to chose from, so you have a lot of options!
The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.
Butt Lift
I hope you all enjoy today’s workout! Let me know what you think in the comment’s below! I would also love to know how you feel after this week’s workout schedule.
I also want to give a HUGE Thank You to anyone who is supporting us on Patreon. I mentioned the other day that our account was accidentally deleted so all of the pledges we had received to this point were deleted as well. We are starting from scratch. If you want to help: www.patreon.com/BenderFitness.
Today’s workout is focused on the core with an intense cardio fat burning segment. The Cardio Burn kicked my butt! I don’t know if it was because of the Lower Body Workout that I did yesterday, but my thighs were burning and shaking!
This is a great workout, that will still challenge your whole body, even though it is core focused. The video below includes the Warm-Up and Cool Down. I asked yesterday if you preferred the warm up and cool down built in, and the result seemed to be split 50/50.
Be sure to push yourself during today’s workout. Seeing results in your midsection is a combination of strengthening and fat burning.
I am going to work on editing this video in segments as well, so I will have the warm-up, cool-down, and workout portion uploaded as separate videos to make it easier for those of you who prefer to repeat your workouts in segments, and pair them with alternate workout videos.
I experimented with my Black Bean Brownie Recipe, and made Thin Mint Brownies. I will be sharing that recipe soon. My sister came over to help me film this workout, and when she tried the brownies she said they tasted like a Girl Scout cookie.
I am off to play with this happy little guy! Have fun & let me know how you feel after today’s Core & Cardio Burn.
I hope you enjoy today’s workout!
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
Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50.
It was a busy day in the Bender Household today. I filmed a quick 5-Minute Warm-up video and today’s 20-Minute Core & Cardio Fat Burn HIIT workout. I did my 10-Sun Salutations for the Day (a challenge I have set for myself every day this month). I also took Maverick on a 5K walk while Jesse got in his run for the day. The weather was stunning: sunny and warm.
Today’s workout has alternating 5-Minute intervals or Core workout and Cardio Fat Burning. The only equipment I used in this video was a jump rope, but you can do rope less jumping if you don’t have one. I posted the workout, warm-up and Sun Salutation videos below. I only went through the workout 1X today, but you can repeat it up to 3X.
I have seen a few comments on youtube complaining about our camera quality. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitness. If you haven’t read about the changes to BenderFitness please check out this article: 5 Years of BenderFitness & Upcoming Changes to BenderFitness.
I introduced my son to Dr. Seuss’ books today. He LOVED “Green Eggs & Ham. He liked “The Cat in the Hat” too, but not as much as hearing about Sam I am. Part of a healthy lifestyle also means spending quality time with your loved ones. I love reading time with my son. Hopefully he grows up to enjoy reading as much as I do.
Thank you all for your continued support and for sharing this fitness journey with us!
Melissa
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
Quick Dynamic Warm-Up: Buy a Gymboss now.Timer Set for 5 Rounds of 10/50.
Marching High Knees
Jumping Jacks
Squats
Leg Swings-Right
Leg Swings-Left
Buy a Gymboss now.Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness. *Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *
Today’s workout is split into three parts! This is the core section of today’s workout. You can use this video to repeat this section of the workout, or pair it with the other workout segments for a full body routine.
I have uploaded each section separately, in addition to the full body/full length workout to make it easier for you to customize the workout to your own needs. You can find each segment in the links below:
You don’t need any equipment for this segment of the workout. It is quick, but it incorporates exercises to work your core from every angle. This will help stabilize your mid-section, improve pelvic alignment and help you see results faster! You can repeat the workout to increase the intensity of this routine.
Let me know if you like having the shorter workout options in addition to the full length workout in the comments below,
Have fun with the workout!
Melissa
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
1. Reverse Plank Step Out 0:35
2. Side Plank Reach & Drop: Right 1:35
3. Side Plank Reach & Drop: Left 2:35
4. Hip Lift Hook 3:35
5. Temple Tap Abs 4:35
Good Morning and Welcome to Week 2: Workout #9 of my 6-week workout challenge! Today we are focused on core. I was still behind on filming, so there are two workouts below. The first video is the new workout, and the second video is the throwback workout video that I posted while we were getting this workout video sorted.
The new workout is almost completely done on the mat, with the exception of the last exercise. It’s a great core workout, but not friendly for anyone suffering from Diastasis Recti. If you have a diastasis do this workout instead: Safe Core Exercises for Diastasis Recti.
The throwback workout is a standing core workout. Standing core workouts are great because you can do them anywhere. Plus, it’s fun to mix up the core exercises and challenge your body in a different way.
After today I should be back to being a day ahead of you with the workouts so you won’t have to wait for the new video on workout day. The workouts we have done so far in the challenge are all linked below.
1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day
Have fun with today’s workout! You can pair them together, or choose to do just one. Add 30-Minutes of moderate intensity cardio to your workout today to get maximum results. I posted a link to the 10-Minute Jump Rope workout video for anyone who doesn’t want to walk or run today.
Repeat 1-3X and pair with 30-Minutes of Moderate Intensity Cardio.
Throwback Workout:
10 seconds of rest, 50 seconds max reps 1. Squat Twist 2. Oblique Drop (right) 3. Oblique Drop (left) 4. Rotating Lunge (right) 5. Rotating Lunge (left) 6. Side Angle Reach (right) 7. Side Angle Reach (left) 8. Dancing Goddess Pose 9. Standing Leg Lift (right) 10. Standing Leg Lift (left)
Repeat 1-3X.
*Pair with 30-Minutes of Moderate Intensity Cardio* This means that you are maintaining a challenging cardiovascular pace. You could go faster/harder if you needed too, but you are happy that you don’t have to!
Today’s workout is all about the core! I have missed core workouts so much! It’s definitely an area of weakness for me right now. Being 6-weeks postpartum, it is definitely one of my main areas to work on! This is the first Core workout of our 6-week workout challenge, and the movements are going to progress each week.
If you have Diastasis Recti please do this core workout instead: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. The exercises in the video below are not safe for people suffering from Diastasis & can exacerbate the symptoms. If you don’t have Diastasis (or any other conditions that prevent you from doing core work), you are safe to go with the workout below!
My DietBet Challenge also starts today! For those of you looking for some extra motivation to lose weight (and a chance to earn money for losing weight!) it’s not to late to join: www.dietbet.com/BenderFitness. I am participating in the challenge, so we can do this together!
Week 1 Schedule:
Lower Body Workout + 30-Minutes of Cardio
2. Core Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day
I did one round of today’s workout, and paired it with a 3.5 mile interval walk/run while pushing my son in our running stroller. That stroller adds an extra challenge, especially on the uphill! Depending on your fitness level you can vary the type of cardio.
Cardio Options:
Go for 30-45 minutes total Cardio. Length of the interval is going to depend on your fitness level.
Intervals can range in length from 1 minute to 5 minutes-alternating easy pace with hard pace. This is based on your current fitness level. Select the level that is best for you.
Level 1: Regular Paced Walking with Speed Walking Intervals.
Level 2: Walking with Running Intervals.
Level 3: Easy Run Pace with Moderate to Hard Pace Running intervals.
Maverick ready for our Interval Walk/Run
Have fun with this program!!!! I can’t wait to get in shape with you! Also, if you still want to join my DietBet challenge, it isn’t too late! You can sign up here: www.dietbet.com/BenderFitness.
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1 He is posting Sneak Peek moves too, so be sure to follow him!
During my pregnancy I went into mega research mode. Two of the main areas I studied were Diastasis Recti and Pelvic Floor Health. As it turns out, both are very inter-related. If you have a problem with one, you most likely have a problem with the other.
You might already be familiar with Diastasis Recti, or those words might be brand new to you. Basically, it means abdominal separation. It commonly occurs after pregnancy. For some women the gap in their abdominal muscles closes on it’s own. For other women that gap remains and requires a lot of work to heal. Pregnancy isn’t the only cause of abdominal separation. It also occurs in body builders!
The cause of Diastasis Recti is increased intra-abdominal pressure (this is why it’s so important not to hold your breath during core exercises!) The midline of your abs is called the Linea Alba.
The Linea Alba is connective tissue, and when it is under a lot of pressure it can separate.This leads to a bulge around the belly button and in the lower abs. If you have Diastasis Recti no amount of crunches is going to give you a smaller belly—In Fact, crunches will make it worse! Not only that, but you are more prone to back pain, overall core weakness, decreased posture, and increased risk of developing a hernia.
Now that you know what Diastasis Recti is, this is how you can test for it: (Demonstrated in the video below).
Lie supine (face up) on the floor. Bend both knees, with your feet flat on the floor. Place one hand gently behind your head (for support, no pulling!) and with the other hand place your fingertips over your belly button. Contract your abdominals, lifting your head slightly off the floor, and moving your rib cage toward your abdomen (imagine hooking your lower ribs over the top of your abs). If you feel a gap in between both sides of the rectus abdominus (the six pack abs on either side of the belly button) that is larger than 2.5 finger widths apart, you most likely have Diastasis Recti. You can also have a doctor check you for this if you aren’t sure.
Other signs: The gap doesn’t close when you contract your abdominal muscles, and you may have a ridge or “shark fin” like line up the center of your abs when you do this test.
Exercises to Avoid with Diastasis Recti:
The Rectus Abdominus muscles are responsible for trunk flexion. Any traditional core exercise, like crunches, will increase the pressure to this area, and can make your abdominal separation worse. Avoid spinal rotation, as this can cause further separation of the abdominal muscles. You should also avoid deep backbends, and exercises that stretch the abdominal muscles (like leaning back over an exercise ball).
If you have a large Diastasis (greater than 4-5 finger widths apart) it is best to see an Occupational or Physical Therapist for a personalized strengthening program. While it is never to late to start a program (even if you have had Diastasis for years!) starting your program as soon as possible can help prevent additional problems or development of compensatory movement patterns.
If you have urinary incontinence or leaking, I highly encourage you to see an Occupational or Physical therapist who is certified in Pelvic Floor health. Even after a baby, leakage is never normal, and indicates a problem. Plus, with help and the correct exercises it’s fixable!
The exercises below are appropriate for helping to close an abdominal separation (and for strengthening even if you don’t have a separation!)
Exercises to Strengthening Your Core & Help Close Diastasis Recti:
*Do not start these exercises until you are at least 6-weeks postpartum, and have been cleared by your doctor. Listen to your body. If you are postpartum and experience increased, red bleeding it’s a sign that you are doing too much and are not yet ready for exercise. It is always best to consult a physician before starting a new exercise program.
Important things to know before getting started:
Avoid crunches and trunk flexion exercises, or exercises that require deep back bending/abdominal stretching.
Avoid front planks until you are able to maintain a strong core/transverse ab hold, and demonstrate improved density of the connective tissue.
****Glute & Back Exercises support core strength and closure of the Diastasis. Perform all exercises with transverse ab engagement. This workout is core specific, but a well rounded exercise program will speed up your results****
You Are Not Ready to Progress to “Regular” Core Exercises until:
Core remains engaged during all exercises-no bulging belly.
The exercises don’t make you feel like peeing or cause urinary incontience
You have no back pain/pressure during the exercises
No Excessive trembling/shaking occurs during the exercises
Connective tissue should feel firmer
The Exercises:
*Exercises 1-4 are progressive. You will add exercises 2,3, and 4 progressively. Exercises 5-8 can be completed immediately with no progression required.
Heel Slides: Bend your knees and keep your arms at your sides. Slide leg out while inhaling, until your leg is parallel with the floor. Exhale to return to starting position. Alternate legs. Listen to your body and over time increase to 20 reps per leg before progressing to exercise #2.
Table Top Heel Slide: Exhale one leg to table top position, knee directly over your hip and shin parallel to the ground. Inhale and extend leg close to the floor-as close as possible without arching your back. Start with one leg at a time. Alternate and build to 20 reps. When you can do 20 Reps you can advance to using both legs. Once you can complete 20 reps per son of exercise #1 and #2 you can progress to including exercise #3 in your program.
Toe Taps: Lift both legs to Table Top position. Maintain a 90 degree bend of the knees and tap your toes, alternating legs. Make sure you have no back arch/lift. Once you can complete 20 reps with good form, progress to including exercise #4 in your program.
Double Leg Lower: Start with both legs extended toward the ceiling, directly over your hips. Gently lower legs toward the floor, and return to starting position. Only go as far as you are able to without belly bulging or back arching. Build to 20 reps.
Transverse Ab Squeeze: Pull the core in tight, from the bottom to the top. Ensure that you can breath, and build up to a 20-breath hold.
Pelvic Tilt: Start in supine with knees bent close to your backside. Keep your glutes relaxed, and use the lower abs to tilt your hip bones toward your rib cage.
Pelvic Bridge: Start in supine with knees bent close to your backside. Keeping the core engaged, lift your hips and squeeze your glutes toward the ceiling.
Reverse Plank: Place hands below your shoulders. Lift your body until you form a straight line from head to hips to heels. Progress to 60-second hold.
It’s Workout Time! Today’s workout combines cardio sculpting and cardio fat burning. Effective core workouts need to work your midsection from every angle. As you can see in the photo below, the core is made of several different muscles. If you look at the muscle fibers, you can see the direction of movement each muscle is responsible for:
The rectus abdominus muscle fibers run vertically and are responsible for movements like crunches,
The transverse abs run horizontally and are responsible for twisting and turning motions.
The obliques run at an angle, and utilize a combined motion to maximize activation.
This is a simplified description of muscle movements, but I am sharing this to show why incorporating a range of core movements is important to maximize results in the midsection. Core strength is your support for your back, and helps maintain hip alignment. A strong core helps you maintain form for every exercise you do.
