Core of the Matter Workout

Hi Everyone!

Are you ready to workout today? It’s a core day, and this workout has some very fun and effective moves to work your core from every angle. I use a bench and stability ball in this workout, but if you don’t have access to equipment don’t worry! There is always a way to modify the workout & I demonstrate variations in this workout video.

You have a few options on ways to breakdown your workout (for time or reps), listed below with the exercise list. If you’re up for it try a round of each style. Pay attention to which technique feels more difficult for you. Everyone is different, and you may be surprised by which challenges you most.

I wanted to remind everyone that my new workout program is still scheduled to start on Sunday August 21st, with my latest DietBet Challenge starting on Monday August 22nd. You can sign up for the DietBet Challenge here: www.dietbet.com/BenderFitness.

The DietBet is for those of you looking for some extra incentive to lose weight. People who made bets on their ability to lose weight in my past challenges were very successful. Plus everyone who meets their goal wins money in the bet! As an added bonus, BenderFitness receives some profit for running the game, and that helps offset some of the costs of running a website (website hosting, equipment, etc), and keeps us able to provide free workouts.

I hope everyone enjoys today’s workout. I am feeling so much better today (for anyone who didn’t know I was in the ER twice last week, and admitted to the hospital due to abdominal pain). I have follow up appointments to make this week, and am waiting for the doctor’s offices to call me back, but I feel like I am headed in the right direction health-wise.

Have fun!
Melissa

PS You can find me on Facebook: @MelissaBenderFitness and on Instagram, Pinterest, Twitter & Snapchat: @BenderFitness
Jesse is on Instagram: @BenderCrosby1

Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment.

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum.

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

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)

Repeat 1-3X

15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

Hi Everyone!

Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.

A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.

Remember, there is always a way to make the workouts work based on what you have access to at home.

I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.

I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.

Melissa

Instagram, Twitter, Pinterest & Snapchat: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

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

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

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Optional: Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1

Butt Pull: Part 2

Thigh Squeeze: Part 1

Thigh Squeeze: Part 2

Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!

Core & Cardio Workout: Home Workout

Hi Everyone!

I hope that you’re enjoying the workout week so far! How are you feeling? Energized, Sore, Tired, Strong? Maybe all of the above! How you feel can really vary from week to week, and day to day. It’s always important to listen to your body.

You can adjust the workout schedule to fit your needs, and vary rest days according to how you feel. Remember, rest is when you make strength gains, so incorporating rest days into your week is just as important as the workouts!

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: That’s today! Core and Cardio. Get ready to sweat!
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout

We have a good workout schedule this week, so I hope you’re ready to join in and work up a sweat! Take a minute and congratulate yourself for making a healthy choice today to get in your workout (stopping by here is the first step!) Consistently choosing to actively participate in healthy lifestyle choices is one of the most important things you can do for your health.

I hope you enjoy today’s workout!
Melissa

PS You can find us:
Melissa: Instagram, Twitter, Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X
Optional: Pair with 30-Minutes Bonus Cardio of Choice

Full Body Pilates Core Workout with Special Guest: Sean Vigue

Hi Everyone!

It’s workout time, and I am super excited to have Special Guest Sean Vigue back with a brand new workout for you all! He is starting out our workout week with a Full Body Pilates workout, with a special emphasis on the Core.

Get ready for a great workout! This is another one that will be on my “To Try” list as soon as I have my 6-week Postpartum doctor’s appointment to clear me for exercise again! Speaking of which, I plan on starting my new workout program on Sunday August 21st. So mark your calendar if you haven’t already and plan on getting started with a brand new BenderFitness workout series as I re-build my strength, fitness, and endurance postpartum.

Sean and I have collaborated together in the past:

You can find our 20-Minute Cardio Core Workout HERE and our 20-Minute Plyometric Pilates Fitness Fusion Workout HERE.

Sean is a best selling author of Power Yoga for Athletes on sale from Fair Winds Press or buy it wherever books are sold including Barnes and Noble. You can find his youtube channel here: youtube.com/motleyfitness. I definitely recommend subscribing to his channel, and I personally own, and enjoyed his Power Yoga for Athletes book. He puts out quality workouts consistently & keeps you entertained while he does it. Plus, he has a really cute dog that likes to make appearances in his videos!

We have a new BenderFitness Boot Camp workout for you tomorrow, taught by Jesse, so be sure to check back! Don’t forget to check in and let us know how you are doing with the workouts:

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1
Sean: Instagram: @SeanVigueFitness

Have fun today!
Melissa

15 Minute HIIT: Abs & Thighs Workout-Body Weight, No Equipment Workout

Hi Everyone!

Today’s workout is all about the Core and Lower Body. Are you ready to sculpt those Abs and Thighs? You are going to feel it with this workout!

I originally complete this workout with my Boot Camp class during the fall semester. We completed 2 rounds, plus a warm up and cool down. During class we focus on form, while encouraging everyone to get in as many reps as they can. The intensity level that you work at does impact your results. As long as you are challenging yourself, you are going hard enough. Just make sure you aren’t just moving through the workout, push yourself to get in an extra rep!

I was 7.5 Weeks pregnant when I filmed this workout, so it was still early enough during the first Trimester that I didn’t really need any workout modifications. I just had to monitor my rate of perceived exertion to make sure I wasn’t over-doing it.

It’s crazy to me that my baby is now just over 2-weeks old. The entire pregnancy seemed to fly by, and now time seems to be moving even faster!

I hope you enjoy today’s workout!
Melissa

Our little family. ❤️ It is Jesse’s last day off of work so we spent the day together with no visitors. We splurged on homemade cinnamon pecan pancakes (I need to make a healthy version of that recipe!) and got in a nice walk this afternoon. Did you try today’s workout or stay active another way? #BenderFitness #fitfamily #newborn #healthylifestyle www.BenderFitness.com

A photo posted by Melissa Bender (@benderfitness) on Jul 19, 2016 at 5:24pm PDT

Click the link to get your own Gymboss Interval Timer!

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

Good Morning Everyone!

It’s workout time again! Today’s workout is focused on the Abs and Arms. It took me 20-Minutes to go through this workout. This one is focused on Reps instead of time, so the time may vary a little bit depending on how many reps you are going for.

As always, focus on form during each exercise, and push yourself to your personal maximum. As long as you are challenging yourself, you are on the right path. Don’t be afraid to progress to the next level as the moves get “easier” for you.

I originally filmed this workout as part of my 12-Week Bikini Competition Prep Workout Series. I was about 4-weeks out from competition day during this workout. During this workout series I felt so healthy, strong, and fit. It remains one of my favorite workout programs I have created. It also makes me excited for the new program headed your way next month. I still have about 4-weeks and a few days until I will be cleared for exercise.

I have some fantastic special guests filming some new workouts for you all in the meantime! First up is a 20-Minute HIIT Fat Burning Workout with Millionaire Hoy. Millionaire’s workout will be posted tomorrow, and you guys are going to love it! I am planning on trying it when I am cleared for exercise.

Have fun with today’s workout! See you tomorrow with a new workout!
Melissa

PS You can find me on Instagram, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram @BenderCrosby1

Equipment: Dumbbell & Chair or Bench

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Repeat 1-3X

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

Hi Everyone!

It’s time for another workout! Today’s workout is focused on the core, and utilizing cardiovascular movements to maximize your fat burn. It’s a great one for building strength and lean muscle.

You can repeat this workout to make it higher intensity. Always focus on form during each exercise. As always, my core workouts are designed to work your core from every angle, for a strong, lean, tight midsection. That means we work the front, sides, and back of your muscles, as well as the deep transverse abs, which work as a corset to pull your waist in tight and trim.

If the exercises are difficult for you, that’s okay! You will build the strength to get through them all. One of the most important things to start focusing on from day one, is keeping your abs engaged throughout each exercise. You never want them to bulge outward during exercises. To practice this, focus on pulling your core in tight, and toward your back: Now make sure you can hold it in that position while still breathing. It’s different than “sucking it in.” You should be able to breath the entire time, but also hold this core engagement during each exercise. This activates the transverse abs. So when I say “Keep the Core Strong” or “Engage Your Abs” this is what I mean. It is one of the key movements in recovery from Diastasis Recti, and can help prevent issues and build up of intra-abdominal pressure during core exercises. It will also help you achieve maximum benefit from each exercise.

Have fun with today’s workout!
Melissa

PS While I am waiting to be cleared for exercise I have some great special guests lined up to bring you all new workouts! We have a Full Body Pilates workout from Sean Vigue and a brand new workout from Millionaire Hoy headed your way soon! Stay tuned!

What does a Bender do when she isn’t allowed to workout? Have fun with Snapchat filters! Ahoy Mate!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Should Tap Plank: Part 1
Instagram Tutorial Here

Should Tap Plank: Part 2

Swaying Boat Pose
Instagram Tutorial Here

Pop-Up: Part 1

Pop-Up: Part 2

Temple Tap Abs

3-Way Knee Plank: Part 1

3-Way Knee Plank: Part 2

Table Top Knee Tap: Part 1

Table Top Knee Tap: Part 2

Mountain Climber

Reach Through/Hip Lift

Knee Cross Plank to Side Plank

Toe Tap Crunch: Part 1

Toe Tap Crunch: Part 2

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

Good Morning Everyone!

Today’s workout is focused on working your core from every angle. It’s not enough to work just the central “six pack” muscles. For true core strength and definition you need to work the low, upper, middle, sides and back. This workout will do that!

You don’t need any equipment, just a little bit of space, and a yoga mat if you have one. I also posted a link to a jump rope workout for those of you looking for a bonus cardio fat burn.

The videos, and the photo tutorial are below.

Today is my 6th day Postpartum. I can’t believe Maverick is going to be one week young tomorrow! I love absolutely everything about being a mom.

Jesse & Maverick. Maverick sleeps in a bassinet right now, so his crib is full of toys. Don’t worry we will take them all out before he starts sleeping in there! 😉

I hope you enjoy today’s workout (and the photos of my son). <3 You can let me know what you think of the workout on Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1. I am also on Facebook: @MelissaBenderFitness.

Don’t forget to do an extra rep for me! I can’t wait until I can workout with you again!
Melissa

Maverick is ready for bath time!

Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Superman

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 2

Walk the Plank

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

Hi Everyone!

Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.

When you are trying to create balance in your core it is very important to work your glutes and back to provide pelvic stability, and alignment.

Focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.

If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. When I filmed this workout, I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.

For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.

Have fun with today’s workout!
Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1

: Glute Bridge

: Down Dog Leg Pulse

: Plank Leg Sweep: Part 1

: Plank Leg Sweep: Part 2

: Supergirl Tap: Part 1

: Supergirl Tap: Part 2

: Reverse Plank Leg Lift

: Side Plank Knee Extension: Part 1

: Side Plank Knee Extension: Part 2

: Plank reach Through: Part 1

: Plank reach Through: Part 2

: Windshield Wiper Reverse Plank

: Toe Touch Plank

Belly Fat Banisher Workout: Ab & Fat Burn HIIT

Hi Everyone!

It’s workout time again! Yesterday we did the full body: 15-Minute HIIT Burn Workout: Body Weight. Today’s workout is a Cardio & Core workout. This routine utilizes moves to strengthen your mid-section from every angle and in every plane of motion, combined with fat burning cardio bursts.

If you don’t have a jump rope that’s okay! You can substitute rope less jumping, high knees, burpees or another cardio of choice. Just make sure the cardio is intense enough to keep your heart rate up and make you sweat.

I will be 39-weeks pregnant tomorrow so there are no intense ab workouts for me right now, but I can’t wait to get back to them! Baby could theoretically come at any time now, but I think he has made himself very cozy and doesn’t plan on coming out quite yet.

I am still feeling fantastic overall, but definitely noticing more fatigue and more frequent napping. I will be working up until I deliver, and when I get home I am wiped out. I have been napping, and then getting in at least a walk and some squats/plies for exercise.

Buffy cuddling my Baby Belly.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

10/50: 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

10-Minute Core Strengthening Workout

Good Morning Everyone!

I hope you’re ready for a great core workout! I can’t wait to get back to a lot of these exercises! At 37-weeks pregnant most of these are off limits to me. So do me a favor and do this workout for me! Push through for an extra Rep and give me a mental shout out. 🙂

When I filmed this workout I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with my friend Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots.

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

I hope you enjoy today’s workout! If you didn’t try yesterday’s Boot Camp Workout you can find it here: 20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment.

Have fun!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is also on Instagram: @BenderCrosby1

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Repeat 1-3X

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

Hi Everyone!

I have a workout combo for you today!

The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.

The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)

Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.

I hope you enjoy today’s workout combo! If you are looking for my latest new workout (with big ol’ 36-week pregnant baby bump & special guest Nicole) you can find it here: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness.

Enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Repeat 1-3X

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

15-Minute Tight Core: Body Weight Workout

Good Morning!

It’s workout time again! I hope you’re ready to get sweaty & really work on burning fat and strengthening your core from every angle. This workout makes your entire core work, while incorporating cardio.

Yesterday’s workout: 15-Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout.

I am once again living vicariously through you all during this core workout. At 35-Weeks Pregnant my core program is very modified right now. I miss the workout variety. I’m a little bit nervous to see how my body is going to handle full pushups and burpees when I get back to my normal program, but I’m excited to build my strength back up again!

I also shared a recipe last night: Whole Wheat & Zucchini Noodle Pasta. You can make this recipe with just Zoodles (Zucchini Noodles), or pasta of your choice. It was tasty and filling! I love vegetables, and add them to as many recipes as I can.

Have fun with today’s workout! I still have a new one to get posted for you all!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

Interval Timer Set for 15 Rounds of 10/50.

High Knees
Prone Heel Tap
Mountain Climber
Heel Tap Abs
Burpees
Side Plank Knee Circles (right)
Side Plank Knee Circles (left)
High Knees
Heel Tap Jump Squats
Walking Pushups
High Knees
Side Kick Squat (right)
Side Kick Squat (left)
Mountain Climbers
Burpee

Repeat 1-3X

High Knees

Prone Heel Tap

Mountain Climbers

Heel Tap Abs

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Knee Circles

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Post Workout Sweat

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. You will also be working your arms, legs and back during this workout, so don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

Yesterday’s workout was: 30-Minute Full Body Home Workout & Fat Burn. When I filmed this workout I paired it with a 5-mile run outside, but you can do it on it’s own, or pair with a cardio option of your choice.

12 Rounds of 10/30.

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio like this 15-Minute Cardio Sweat HIIT Workout.

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Good Morning Everyone!

It’s workout time! Today’s workout is a Standing Workout. That means you don’t need to get down on a mat so you can do this workout anywhere! One round only takes 10-Minutes. You can repeat the workout for a longer, more intense workout session. You can also pair this with another workout!

Yesterday’s workout was: Core Galore Workout: 16-Minutes Home Workout. If you haven’t tried it yet, check it out!

It has been a rough week for me. I have been very tired, and today I woke up with a stuffy nose and headache. Our weather has been crazy, and I have allergies so I think they are really slowing me down. Plus, I am now 33-weeks pregnant and it seems like Baby Bender is growing a LOT each week!

I am headed off to work now, but I hope you enjoy today’s workout!

Melissa

PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sign up to receive notifications if you want to see the most current updates!

–Gymboss Interval Timer set for 10 Rounds of 10/50.

1. Squating Toe Touch Twist
2. Leg Sweep (right)
3. Leg Sweep (left)
4. Goddess Squat Reach Through
5. Wall Sit Cross Leg Kick (right)
6. Wall Sit Cross Leg Kick (left)
7. Chair Twist
8. Double Elbow Tap Squat (right)
9. Double Elbow Tap Squat (left)
10. Forward Fold Reach

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

Core Galore Workout: 16-Minutes-Full Length Workout

Good Morning Everyone!

I hope you’re ready for a great Core Workout! Yesterday we did 20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment. Today we are focusing on strengthening the abdomen from every angle.

When working the core 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.

Often people focus on completing crunches, which target only the anterior muscles of the abdomen and create muscular imbalances & 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.

I am 33-Weeks Pregnant today, and I have been feeling so tired the last couple of days. I took a nearly two hour nap after work yesterday. I am having more trouble staying asleep at night, which is probably impacting my energy level during the day. I think my long nap helped yesterday, so I am planning on getting in a workout this evening.

I hope you all enjoy today’s workout!

Melissa

PS You can check in on Facebook, Instagram, or Twitter.

Set your Interval Timer for 16 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

Repeat 1-3X

15-Minute Plank and Buns: Body Weight Home Workout for Abs & Glutes (No Equipment)

Good Morning Everyone!

I hope you’re ready for today’s workout! This workout is 100% Body Weight and very effective. You don’t need a ton of equipment to get in a great workout.

As always, if you have more time you can repeat this workout, or pair it with another workout of choice. The day that I filmed this workout I paired it with a 6-mile run.

If you are following along with the workouts I have posted this week I shared links to each one below. This week’s workouts so far:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

15-Minute Sculpted Body Home Workout with Dumbbells

Have fun with today’s workout!!! Let me know what you think on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

It has been another super hectic week, and I feel like I haven’t gotten in any really good workouts for myself. I’m 32-Weeks Pregnant, and since I had the Norovirus over the weekend I have still been pretty tired. Plus I am playing catch up on all of my weekend chores that didn’t get done last weekend.

That includes Blog Updates and New Workouts! This weekend I plan on getting stuff done (and not being sick, woohoo!)

See you soon!
Melissa

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

Tone It Up: Core, Legs & Arms Home Workout Combo

Good Morning Everyone!

I posted two workouts below, so be sure to scroll down and get in both.

The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).

I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.

The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.

Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.

The first workout I posted this week is: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout. If you haven’t tried it yet, check it out!

Have fun!
Melissa

PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

Full Body Home Workout with Tight Stomach Toning Workout

Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

Repeat 1-3X
Optional: Pair with 30 minutes of Cardio.

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Hip Press: Part 1

Hip Press: Part 2

Surrender Squat: Part 1

Surrender Squat: Part 2

Surrender Squat: Part 3

Surrender Squat: Part 4

Surrender Squat: Part 5

Warrior III: Part 1

Warrior III: Part 2

Surfer: Part 1

Surfer: Part 3

Surfer: Part 4

Supergirl

Supergirl Modified

Marching Glute Bridge: Part 1

Marching Glute Bridge: Part 2

Side Plank

Forward Backward Lunge Hop: Part 1

Forward Backward Lunge Hop: Part 2

Forward Backward Lunge Hop: Part 3

Plie Pulse with Heel Lift: Part 1

Plie Pulse with Heel Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!
Melissa

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

Repeat 1-3X

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

Repeat 1-3X

Bender Fitness

Fitness Should Be Free

core

Core of the Matter Workout

15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

Core & Cardio Workout: Home Workout

Full Body Pilates Core Workout with Special Guest: Sean Vigue

15 Minute HIIT: Abs & Thighs Workout-Body Weight, No Equipment Workout

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

Belly Fat Banisher Workout: Ab & Fat Burn HIIT

10-Minute Core Strengthening Workout

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

15-Minute Tight Core: Body Weight Workout

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Core Galore Workout: 16-Minutes-Full Length Workout

15-Minute Plank and Buns: Body Weight Home Workout for Abs & Glutes (No Equipment)

Tone It Up: Core, Legs & Arms Home Workout Combo

Full Body Home Workout with Tight Stomach Toning Workout

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout