Equipment Free Workout to Sculpt your Belly and Booty

Hi Everyone!

It’s workout time! Today’s workout is focused on the Belly and Booty. Sculpt and shape your backside and tummy at the same time. During each exercise focus on proper form and range of motion (ROM).

This workout utilizes the large and small muscles of each area that we are targeting. This will help promote balance and strength in your body. You don’t want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment.

I am now 26.5 weeks pregnant (not in the video, this was filmed pre-pregnancy). I don’t do any core exercises where I lie on my back or belly, and I am really missing the variety of exercises that I used to have at my disposal. I love working the core, because it is the foundation of strength for the rest of your body.

I am really looking forward to being cleared for a full workout routine after Baby Bender is born. This is my first baby, so I don’t know exactly what to expect when he is born. I will be waiting until my doctor clears me for a full exercise program, but I plan on getting myself walking as quickly as possible after birth. When I am at work I always tell my patients “Movement is the best medicine” and I firmly believe that (plus there is peer reviewed scientific research out there to support that).

I planned on filming a new workout yesterday, but I had a horrible, lingering headache through much of the day. When I finally felt better we went to the Drive-In to see Superman V. Batman (have I mentioned I am a total comic book nerd?) I also LOVE going to the Drive-In. I made sure I got in over 10,000 steps yesterday, but I skipped a formal workout because I just wasn’t feeling up to it.

Enjoy today’s workout!
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: Set your interval timer for 10 Rounds of 10/50 and go for max reps of each exercise.

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

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice.

This Week’s Workouts:

Metabolism Wake-Up Call: Home Workout-No Equipment

Full Body Sweat: Home Workout

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

19-Minute Fat Burn: Body Weight Home Workout

Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

Good Morning Everyone!

It’s Friday, so I wanted to take a minute and share links for all of the workouts I posted this week. Remember, you should be taking 1-2 Active Rest days per week. That means you do something that keeps you moving, but doesn’t significantly raise your heart rate or challenge your body. Your muscles build and repair when they rest. This means that rest days actually help you see your results more quickly.

On Active Rest days I like to walk, hike, or go for a very easy paced run. You can schedule your workouts in whatever way works best for your schedule. You can repeat each workout, or even pair it with a different workout if you like variety.

The important thing to do to stay on track is make sure that your workout schedule works with your lifestyle. Also, recognize that your workouts are just as important as your other priorities and schedule them into your life. Your health isn’t negotiable. It impacts every aspect of your life, from how you feel in your relationships, your work efficiency, going through your days pain free, and more.

Don’t let your health be optional. It’s to important. I work as an Occupational Therapist, and every day I see the impact of long term lifestyle choices on people’s recovery times after illness or accidents. What you do today will impact your future health.

I hope you enjoy today’s workout! You can check in with me on Facebook: www.facebook.com/MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

Have fun!
Melissa

This Week’s Workout Schedule

Workout 1: 15-Minute HIIT: Full Body Fat Burning Home Workout

Workout 2: 15-Minute Full Body Workout to Improve Running Form & Efficiency

Workout 3: Full Body Bender: Home Workout

Workout 4: 16-Minute HIIT for a Tighter Core

Workout 5: Low Impact Lower Body Workout: No Equipment, Legs, Thighs & Butt Workout

Workout 6: Today’s 20-Minute Arms & Abs Workout (video below)

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

16-Minute HIIT for a Tighter Core

Hi Everyone!

I am seriously missing my core workouts right now! So far I love being pregnant, but being able to do a full core workout without modifications would be amazing. So do me a favor, and get in a good round of this workout for me. Enjoy the fact that you can do an awesome core workout today! 🙂

Jesse and I taught a 60-Minute HIIT Boot Camp class last night. With my modifications I burned about 350 Calories. One of my friends who too the class burned over 560 calories. Remember, how hard you push during the workout definitely impacts your burn.

There is always a way to modify, and modifying is 100% fine as long as it is still challenging to your body. Don’t modify because it’s the “easier” version. Modify, because it’s still challenging to you and you haven’t built up to the more difficult variation (yet!) Also, if you have an injury, pregnancy, etc, always modify as needed to make sure you are doing what is healthiest for your body. Health should always be a priority of fitness. Pushing to (or past) the point of injury, doesn’t help anyone achieve results or health.

I am putting together a list of articles to write for my blog. Some that I have listed are: Pelvic Floor Strengthening and Pregnancy Workout Modifications. What would you like to learn more about/see an article on?

Let me know in the comments or on my Facebook page: www.facebook.com/MelissaBenderFitness.

You can also find me on Instagram and Twitter: @BenderFitness

I hope you enjoy today’s workout! Seriously, do a round for me & let me know how you feel afterwards!
Melissa

Equipment:
–Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee

Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted

Side Plank Reach
Hand or Elbow beneath your Shoulder
Shoulders Stacked (like you can press both shoulders to the wall behind you)
Reach Up and Look towards the Thumb
Reach Down with the Top Arm
Tap the top of your Hand to the Mat Under/Behind You

Tight Stomach & Sculpted Booty: Home Workout

Hi Everyone!

Today’s workout combo is focused on sculpting your core & your lower body. This routine combines two short workouts. The first workout is body weight only. The second workout I used dumbbells and a chair or bench. You can modify and do the workout with weights, but I recommend using them if they are available to you.

Both workouts combine some fantastic movement patterns to really engage your muscles from every angle. Each set of muscles in your core, glutes and legs, is responsible for a different movement pattern. By using full range of motion in multiple planes of movement we are maximizing the muscle recruitment & creating balanced strength in our bodies.

I also posted my #MarchMovement #BenderFitnessChallenge move at the bottom of this post. I am posting a daily bonus exercise challenge move every day this month on my Instagram page: @BenderFitness

For my workout yesterday I got in another run. The weather is starting to warm up and I needed to get outside.

23 Weeks and 5 Days Pregnant. 5 Mile Run. Moving more slowly, but feeling great during my runs.

Jesse and I have a few new workouts planned to film for you this week. I won’t be doing today’s core workout due to my baby bump, but I will be doing the 10-Minute Booty Sculpt when I get home from work tonight. The weather should be in the 70s (Fahrenheit) today, so I will also get out for a run or walk.

I hope you enjoy today’s workout!
Melissa

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

Intervals: 10 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Today’s #BenderFitnessChallenge Move:

Today’s March Movement Bonus Challenge Move! Side Plank Leg Circles. If this is to difficult your challenge is to hold your side plank! Level 1: 30 Seconds. Level 2: 45 Seconds. Level 3: 60 Seconds. Getting today’s full length up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #core #plankchallenge #MarchMovement #BFWorkout

A video posted by Melissa Bender (@benderfitness) on Mar 8, 2016 at 3:07am PST

10-Minute HIIT: Interval Core Workout for Tighter & Stronger Abs

Hi Everyone!

Today’s workout is all about the core! I am jealous of today’s workout. I can’t wait until I get back to a normal, full core workout without any modifications! Being that I’m 23-Weeks Pregnant today it will still be a while before I am back to some of these moves. Tonight I will be teaching a 60-minute group yoga class, so that will be my workout for the day.

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

Today is Day 3 of my March Movement Challenge. Each day I am posting a different challenge workout move on my Instagram: @BenderFitness

#BenderFitnessChallenge Day 3. Today’s move: Plie Pulse with Heel Lift. Start with feet in a wide leg squat with toes pointed out. As you lower into a squat keep the core engaged, rib cage neutral and tuck the tail bone. Keep the knees pressing open. Lower, pulse, stay low and lift onto the toes. To return to standing position, squeeze the inner thighs toward each other and keep the glutes squeezing throughout the movement. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. www.BenderFitness.com Are you in for the #MarchMovement Challenge? #benderfitness #BFWorkout #lowerbody #homeworkout #23weekspregnant #fitpregnancy

A video posted by Melissa Bender (@benderfitness) on Mar 3, 2016 at 3:10am PST

You can do today’s challenge move in addition to the workout.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Repeat the exercise 1-3X today. If you are taking part in the challenge and want to share your progress with me use the hashtag: #BenderFitnessChallenge or just tag me & Jesse in your videos. Jesse’s Instagram is: @BenderCrosby1

I hope you enjoy today’s workout! I also hope my abs return to this shape after I have Baby Bender! That workout series will be coming your way once I am cleared for exercise after giving birth.

Work those abs for me!
Melissa

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

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

Repeat 1-4X

Optional: Pair with 20-30 Minutes Cardio of Choice

V-Up

Plank Crunch

20-Minute Arms & Abs HIIT: Home Workout

Hi Everyone!

I hope you are feeling great, and ready for today’s workout! We are already halfway through the work week, so hopefully you got in some great workouts already. Did you try yesterday’s Round Butt, Strong Legs: 20 Minutes Per Round Workout?

Today’s workout is a throwback workout. This workout is focused on cardiovascular fat burning, and sculpting your arms and abs. You can repeat it up to 3X, and/or pair it with 30-minutes of cardio of choice. When I filmed this workout I paired one round with a 3-mile run.

As always, focus on getting in the maximum number of reps you can during each interval, with good form. I also posted a breakdown for reps, for those of you that prefer that workout style. You can even do a round of HIIT and a round of Reps to really mix up the challenge.

Jesse and I taught Boot Camp last night, so we have a new Boot Camp workout to film for you. It’s a challenging 20-Minute HIIT that I look forward to sharing with you.

Let me know what you think of today’s workout!
Melissa

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

15 30/50 Second Intervals

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted.
–Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

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

Core Cardio Fat Burn: Body Weight HIIT Workout: 15 Minutes Per Round

Hi Everyone!

It’s time to start a new week! That means it’s a brand new day to start out strong and get in a great workout. This is a throwback workout, but I am also filming a new workout today. It will be up either tonight or early tomorrow.

This workout incorporates moves to strengthen your midsection from every angle to create a strong, slim and balanced core, while also burning fat. When you work the core it is important to recruit the muscles from the front, side and back of your abdomen to get visible results.

A strong core will help you have better form and posture, and protect your spine during daily activities. Jesse enjoyed this workout as well, and finds that keeping his core strong helps with his running form, speed and endurance. For runners a strong core means you can maintain form during longer and faster runs, which makes your stride more efficient.

Yesterday Jesse and I both took advantage of the weather (66 Degrees F in Pittsburgh during February is basically unheard of!) and ran outside. Jesse got in 13.1 Miles, and incorporated speedy mile repeats into his workout. I ran 4 miles and finished with a 1 mile walking cool down. My running paces have slowed down because I am now 21-weeks pregnant, but running feels fantastic.

Baby Bender is already super active. Jesse has been able to feel him kicking since about 19-weeks, and every day I notice him moving around more and more. Exercise and cardio are great for both baby and mother during pregnancy.

21 Weeks and 3 Days Pregnant: Easy Paced Run, Followed by 1 Mile Walk.

I hope that you all enjoy today’s workout! See you later with a new one!

Melissa

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

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.

High Knees

Plank Crunch

Plank Jack

Side Plank Reach Through

Rainbow Plank: Part 1

Rainbow Plank: Part 2

Down Dog Cross & Lift: Part 1

Down Dog Cross & Lift: Part 2

Pushup to Hip Thrust: Part 1

Pushup to Hip Thrust: Part 2

Knee Drop Plank

Core & Arms Workout Combo

Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!
Melissa

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

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

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

16-Minute Stomach Toning Fat Burn Workout

Hi Everyone!

Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.

To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section.

Tonight is a Boot Camp night for me, so Jesse and I will be teaching a 40-Minute HIIT (separated into two 20-Minute Rounds that are repeated) workout with a 10-Minute Warm up and 10-Minute Cool Down.

I hope you enjoy today’s workout! Have fun with it, but push hard and work up a sweat. Remember, during HIIT you should be pushing hard and breathing heavy. The goal is to get in as many reps as possible during each interval with good form. If it’s to difficult to maintain form during the timed workout, you can switch it up and do the workout for reps instead.

Enjoy!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. You can find Jesse’s Instagram account @BenderCrosby1.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

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

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

Fit & Healthy Workout Challenge: Day 22: Core Burn Ab Torcher Workout

Hi Everyone!

Welcome to Day 22 of my 4-Week Workout Challenge! Today’s workout is focused on the core. I have two core videos for you today. The first video is timed & will take 10-Minutes per round. The second video is for Reps, with timed exercises in between. The second video took me 20 Minutes, but it will vary depending on which level you decided to complete, and how quickly you move between exercises.

Challenge yourself to get in as many reps as possible with good form, and aim for a total workout time of 30-60 Minutes today. The second video in today’s workout is a combination of isotonic and isometric exercises. It will provide a versatile challenge for your body that will help increase muscle endurance and strength. You may find that you are surprised by which exercises you find the most challenging!

Remember, your core is the foundation of your strength. It will support your posture and help improve your strength and form for all other exercises.

Have fun with the workout and let me know how you did for total workout time! You can check in on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS You can do 1 round of each workout and add cardio of choice to hit your goal workout time, or repeat the videos until you are between 30-60 Minutes of total workout time.

Interval Timer: 10 Rounds of 10/50

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

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

1. Burpees
2. 1 Minute Plank
3. Angel Abs
4. Reverse Plank
5. Tricep Dips
6. Extended Supine Stretch
7. V-Up with Hip Lift
8. Left Side Oblique Plank
9. Left Hip Drop
10. Right Oblique Plank
11. Right Hip Drop
12. Up Dog
13. Dive Bombers
14. Flat Back
15. Prone Heel Taps
16. Burpees

Repeat 1-3X

Fit & Healthy Workout Challenge: Day 16: Core & Fat Burn Workout

Hi Everyone!

Welcome to Day 16 of my 4-Week Fit & Healthy Workout Challenge! I hope you are feeling great! We had a nice challenging workout on the schedule yesterday: HIIT Full Body Workout.

Today’s workouts are all about the core. I posted a 10-Minute core workout for reps, and a 20-Minute Cardio HIIT Core Workout. You can do one round of each, or repeat the workouts. Aim for 30-60 Minutes total workout time. You can also choose to pair the workouts with cardio of your choice to hit the 60-Minute workout mark.

It is week 3 of my DietBet Challenge, so it’s a great point to check in on your weight loss and see if you are on track to hit your goal. We are half way through the program. If you aren’t where you expected to be at this point it’s time to take a look at your diet. Log your food (every bite!) and check for any trends or any surprise calories that are adding up.

Make sure that you are eating a lot of vegetables & getting in your water consumption. Choose foods that will make you feel full throughout the day. You should never be going hungry, even if you are trying to lose weight. I also recommend measuring your portion sizes, as that is an easy way to overeat.

Have fun with today’s workout!
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. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees.

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time!

Fit & Healthy Workout Challenge: Day 11: 15-Minute Standing Abs Workout: No Crunches

Hi Everyone!

Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.

This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.

When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.

Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.

I hope you enjoy today’s workout!
Melissa

Set your Interval Timer for 15 Rounds of 10/50.

Equipment: Dumbbells

Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

Fit & Healthy Workout Challenge: Day 9: 20-Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

Welcome to Day 9 of my Fit & Healthy DietBet Workout Challenge! I hope you’re ready for today’s workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.

You can repeat this workout or pair it with 30-Minutes Cardio of choice. Aim for a total workout time of 30-60 Minutes today. I also posted the video for my 10-Minute Jump Rope Workout below so you have a 10-Minute Cardio option to pair with this workout. Remember, if you don’t have a jump rope you can always do rope less jumping (pretend you have a jump rope and complete the moves).

Have fun with today’s workout!
Melissa

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

PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

Fit & Healthy DietBet Challenge: Day 2: Core, Glutes & Cardio Fat Burn-No Equipment Workouts

Hi Everyone!

Welcome to Day 2 of my Fit & Healthy New Year & DietBet Workouts! The Challenge started yesterday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. You can find the first workout from this challenge here: Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn.

Today we have two workouts on our agenda. Both workout videos and breakdowns are below. The first workout is a 20-Minute Low Impact Workout for the Core & Glutes. Don’t let the words Low Impact fool you into thinking it isn’t effective! This workout is designed to create core strength through the front, sides (love handles), and back of your abdomen. This will help align your pelvis, improve your posture, and improve the aesthetics of your midsection.

The second workout is a 10-Minute Intense Cardio HIIT Fat Burn Workout. Go for max reps. The workout is short, but tough, and the goal is to really maximize your fat burn by pushing through the workout.

Our goal is to workout between 30-60 Minutes today. You can do 1 Round of Each Workout for a total 30-Minute Workout, or Repeat each workout 2X for 60-Minutes. You can also choose to do 1 Round of each workout and do 30-Minutes cardio of choice (running, biking, swimming, etc) to hit your 60-Minutes. Combining strengthening and cardio burn moves will help maximize your results and increase your fat burn during this challenge.

Remember to pair your workouts with healthy food choices. Don’t use them as an excuse to make unhealthy choices with your meals!

Have fun today!

Melissa

Equipment: Gymboss Interval Timer: 15 Rounds of 30/50

*30 Seconds of Glute Bridge Between Each Exercise

Down Dog Leg Pulse-Right
Down Dog Leg Pulse-Left
Plank Leg Sweep-Right
Plank Leg Sweep-Left
Supergirl Tap-Right
Supergirl Tap-Left
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Side Plank Knee Extension-Right
Side Plank Knee Extension-Left
Plank Reach Through-Right
Plank Reach Through-Left
Windshield Wiper Reverse Plank-Right
Windshield Wiper Reverse Plank-Left
Toe Touch Plank

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

Equipment: Gymboss Interval Timer: 10 Rounds of 10/50.

1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X

*Cool-Down*

Heel Tap Jump Squat

Mountain Climbers

Lunge Jump

Russian Kicks

Runners Lunge Hop: Part 1
Instagram Tutorial

Runners Lunge Hop: Part 2

Low Jack Burpee
Instagram Tutorial

X-Jump

High Knees

Burpee

30-Minute Workout: Tight Core & Round Butt Stability Ball Workout

Good Morning Everyone!

Today’s workout Combo uses a stability ball. If you don’t have a stability ball this workout is easily modified to be done without one so don’t worry! Today’s routine combines two 15 Minute HIIT workouts. If you do one round of each your total workout time will be 30-minutes. For a higher intensity burn complete each workout 2X for total workout time of 60-Minutes.

Elevated Leg series can also be done with a chair or bench if you don’t have a stability ball available.

Focus on form with each exercise and warm-up for 5-10 minutes before your workout to maximize your results and decrease your chance of injury. Remember, warm-ups should always be dynamic (moving). Cool downs can be static (staying still and stretching). You don’t want to stretch cold muscles. They aren’t ready for it yet!

I didn’t get to workout yesterday, and I can’t wait to get in a good workout tonight. My body is missing the endorphins! I notice that when I don’t workout my energy level suffers. Exercise actually gives me more energy and decreases my cravings for unhealthy foods.

I hope you enjoy today’s workouts! Don’t forget you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Also, we are getting closer to the start of my New DietBet Challenge! If one of your goals is weight loss it is a great motivator. You have a chance to win money by achieving your weight loss goals! The point of the game is to lose 4% of your body weight over 4 weeks. Everyone who achieves this goal is a winner & splits the jackpot at the end of the game. To start the game everyone places a bet and that money goes in the jackpot. You can sign up here: www.dietbet.com/BenderFitness.

Have fun today!
Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

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

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Tight Stomach Toning Workout

Hi Everyone!

It’s workout time and today’s workout is all about the core.

If you have problems with your wrists you can modify the workout by completing the plank on your forearm. Keeping your hand and wrist in a neutral position decreases the amount of pressure on the carpal tunnel. Another option, is utilizing stationary pushup bars or dumbbells to hold onto during your plank (as long as your wrist/hand form a straight line).

Remember, during all core exercises you want to activate your Transverse Abs. That means pull your core in strongly toward your back and hold it there as much as you can. You should still be able to breath, but this activates the muscles that run horizontally across you stomach and hold your waist in tight (like a natural corset).

I hope you all enjoy today’s workout & have a beautiful Christmas Eve! We have a family Christmas party tonight, and we hop from house to house tomorrow to visit everyone so I might not have any new workouts until this weekend. I will be posting throwback workouts every day though so be sure to check back for the workout of the day!

Have fun with today’s workout!
Melissa

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

Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn.

This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.

Have fun!
Melissa

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Warrior Split Squat: Part 1

Warrior Split Squat: Part 2

Warrior Split Squat: Part 3

Alternating Lunge Press

Side Lunge: Part 1

Side Lunge: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Tick-Tock Abs: Part 1

Tick-Tock Abs: Part 2

Superman

Reach Through Plank

Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

Hi Everyone!

I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!

You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.

So far this week our workout schedule has looked like this:

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: That’s today! Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day headed your way.

Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.

Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

Workout 1:

Equipment: Gymboss Interval Timer set for 18 rounds of 10/50 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

1. Dumbbell High Knees

2. Dumbbell Jump Squat

3. Spiderman Plank

4. Temple Tap Abs

5. Dumbbell High Knees

6. Dumbbell Jump Squat

7. Crunch and Tap

8. Heel Press Plank

9. Dumbbell High Knees

10. Dumbbell Jump Squat

11. Reverse Bicycle

12. Mountain Tapper

13. Dumbbell High Knees

14. Dumbbell Jump Squat

15. Hip Lift Hook

16. Forearm Plank to Down Dog

17. Dumbbell High Knees

18. Dumbbell Jump Squat

Dumbbell High Knees

Dumbbell Jump Squat

Spiderman Plank

Temple Tap Abs

Crunch & Tap

Forearm Plank Heel Press

Reverse Bicycle

Hip Lift Hook

Forearm Plank

Forearm Plank to Down Dog

Workout 2: Plyo Cardio HIIT

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

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Hi Everyone!

It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.

During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.

Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.

You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!

Fit Fashion in today’s workout is from www.affitnity.com You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.

I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!

Melissa

PS I am on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

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

*30 Seconds Cardio of Choice before each exercise.*

Pushup Reach
Walk Outs
Reverse Plank Leg Lift
Walk the Plank
Spiderman
Runner’s Lunge Twist-Right
Runner’s Lunge Twist-Left
Jump Kick-Right
Jump Kick-Left
Heel Tap Jump Squat
Side Plank-Right
Side Plank-Left
Reverse Plank
Forearm Plank
Toe Touch Plank

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump

20-Minute Tummy Toner Workout

Hi Everyone!

We are halfway through another week! Hopefully you are feeling good and enjoy this week’s workouts.

Monday: 21-Minute HIIT: Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: Today’s Workout: 20-Minute Tummy Toner Workout

Today’s workout is a combination of cardio fat burning and moves to strengthen and shape all of the muscles that make up your core. Core strength also improves your posture, alignment and improves the integrity of your hip and knee joints.

I hope you enjoy today’s workout! Have fun with it and tag me in your photos on Instagram or Twitter!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am: @BenderFitness

PPS My workout pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Plank Knee to Heel Press (right)
2. Plank Knee to Heel Press (left)
3. Boat Reach Kick
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Balanced Crunch
7. Balanced Bicycle
8. Cross Donkey Kick
9. Side Plank Reach Through (right)
10. Side Plank Reach Through (left)
11. Pendulum Abs
12. Walking Pushups
13. Scissor Leg Lift
14. Reverse Plank Leg Lift
15. Knee Cross Side Plank