Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone

Hi Everyone!

I hope you’re ready to start the week off right. I have two throwback workouts for you. The first workout is focused on creating a strong and sculpted mid-section. It is a low impact, but highly effective workout that will challenge your core from every angle. It will help strengthen & tone the rectus abdominis (central 6-pack abs), obliques (love handles), and low abs. It also utilizes your transverse abs, which run horizontally across your abdomen & act as a natural corset to pull in your waist.

If you look at the photo above you can see that each of the abdominal muscles run in a different direction. The direction of the muscle fibers is a clue to show you which directions you need to move your core to activate those muscles. This is why all of my core workouts use a variety of movements and planes of motion. To get a truly strong core you need to strengthen all of these muscles.

I filmed these workouts about 2-Months after my first NPC Naturals Bikini Competition. My 12-Week Bikini Prep Program is still one of my favorite programs that I have created.

The second workout is a full body low impact workout. I recommend pairing both workouts together & adding in some bonus cardio for fat burning. I paired these workouts with a run. Aim for total workout time around 60-Minutes. If you don’t have that much time don’t worry! Just get in what you can. Being consistent is more important than getting in a long workout every once in a while.

Have fun!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

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

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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X

Love Handle Loser & Speedy Body Toning Workout Combo

Hi Everyone!

I have a workout combo for you today. Today’s workout pairs my Love Handle Loser 12-Minute Interval Workout with the Speedy Body Toning Workout. The first workout is completed for time, and the second workout is completed for reps. One round of each took me about 22-Minutes combined.

You can repeat both workouts 2-3 Times. Try to aim for about 60-Minutes total workout time for maximum results. If you don’t have that much time in your schedule today, just get in whatever you can.

This workout combo will challenge your entire body & work on cardio/fat burning and sculpting lean muscle. Lean muscle is where your body gets it’s shape, and it gives your metabolism a boost so you are burning more calories throughout the day. It also helps make you stronger & faster.

Don’t forget to push through the workout! Focus on form, but during the intervals challenge yourself to get in as many reps as you can. Writing down your reps for each exercise will give you an incentive to try and improve the number you can get in on the second round.

Jesse and I will be teaching a yoga class tonight. I am planning on filming some new workouts again tomorrow night. With our workout & teaching schedule it is tricky to film on week nights, so we are developing a routine where we film on the weekends.

Have fun with today’s workout combo!
Melissa

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

*10-15 reps per exercise. Repeat 1-3X.

1. Squat Press
2. Warrior Row (right)
3. Warrior Row (left)
4. Squat Reach
5. Weighted Ab Heel Tap
6. Side Plank Reach (right)
7. Side Plank Reach (left)

12 Minute Workout: Abs, Love Handles & Back: No Equipment + Cardio Option

Hi Everyone!

Today’s workout is designed to help you strengthen and build long lean muscles throughout your mid-section. You will work your core in every plane of motion, to strengthen the front, sides & back of your abs. One round only takes 12-Minutes, but you can repeat it to increase the challenge.

I also posted a cardio Jump Rope video below for those of you would would like to increase the fat burning aspects of this workout. If you want visible abs, it’s important to combine strengthening exercises with fat burning exercises.

It has been a good workout week so far. We filmed three new workouts this weekend. If you haven’t tried them out yet you can find them here:

If you haven’t tried out these workouts yet, you can choose one to pair with today’s workout as your cardio option. I hope you enjoy today’s workout! Tonight Jesse and I are teaching a live Boot Camp class. We will be bringing you that workout sometime this week.

Have fun & remember to incorporate at least one full rest day into your workout schedule each week.

Let me know what you think of the workouts!
Melissa

PS Fit Fashion: Sports Bra by www.Affitnity.com-You can get 15% off total order with the code BenderFitness at checkout.

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

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

Hi Everyone!

It’s workout time! One round of today’s workout will take 15-Minutes to complete. It can be repeated to increase the intensity & burn.

Jesse & I did this workout with our Boot Camp Class this week. In class we did two Rounds, focusing on maximum repetitions with good form. Even when you are going for speed, you want to make sure you are focusing on form, because that is what yields the best results in your aesthetics and strength.

I was exhausted when I filmed this workout, but I felt so much better after I finished. Pushing through the workout really improved my energy & helped me stay productive for the rest of the day. Working full time can be a challenge to your workout program at times. Sometimes you just feel tired. As you get into the habit of working out you will find that your mood and energy improve with your workouts. Sometimes knowing that is what gives me the push to get in my workout on a day that I might have skipped otherwise.

What gives you the push to workout on days when you are tired?

I do want to point out that some days your body does need the rest more than it needs a workout. Fitness should be something that helps keep you in tune with your body’s needs. Recognizing the difference between tired/unmotivated and true fatigue/over-training is very important. You should incorporate at least 1 full rest day into your weekly schedule.

I hope you all enjoy today’s workout! Have fun & really push through this one!
Melissa

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

Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

Hi Everyone!

Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!

I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.

You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!

I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.

Melissa

PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

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

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

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

Plank Your Way to Sexy Abs: 13-Minute Home Workout

Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.

I hope you guys enjoy today’s workout. I have a new running interval workout for you. It can be done on a track or the treadmill. I also have two new 20-Minute Workouts for you. I am aiming to get them up this evening or early tomorrow, so be sure to check back.

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

12-Minute Ab Toning Workout: Low Impact, Highly Effective

Hi Everyone!

Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

Have fun with today’s workout! Let me know what you think of it!
Melissa

Intervals: 12 Rounds of 10/50.

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

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio. Jump Rope Option Below.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 2

Rainbow Plank: Part 1

Rainbow Plank: Part

V-Up: Part 1

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Reverse Plank Leg Lift

Full Body Sweat & Core Galore: Home Workout

Hi Everyone!

Today I have a workout combo for you. Both of these workouts are from one of my 30-Day Challenge Workout Programs. If you do both workouts it will take 31-Minutes. Or you can choose to do just one workout.

Today’s workouts are a full body workout and a core workout. The combination is very effective for full body results, with strength building and fat burning aspects to both routines.

I finally got back to my workouts yesterday. I decided to ease into it with a run outside. I did a 5-Mile run at an easy pace. I am planning to film a new workout tonight. I am fighting a cold/allergy right now, so I am hoping it eases up throughout the day. With the stress of my nephew being in the NICU, and missing workouts it’s not very surprising that my immune system wasn’t in tip top shape.

I am going to hydrate, focus on making healthy choices, and help my body to kick this cold out!

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Post Run: I got in 5 miles. For dinner I had chicken, tomatoes, spinach and green olives cooked in some extra virgin olive oil. I served it with a whole grain wrap and some hummus.

I hope you all enjoy the workout combo!
Melissa

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

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

20-Minute Abs & Arms Workout: HIIT Home Workout

Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.

*Fit Fashion: Top and 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 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

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today’s workout is focused on the core and glutes. You can complete this routine with dumbbells or stick to body weight. Choose whichever will be most challenging for you. I did this workout for reps, but you can also choose to complete this workout for time by setting your interval timer for 11 Rounds of 10/50.

Yesterday I didn’t have time to film a new workout, but I did get in a 5-Mile Run outside. I kept it at an easy, conversational pace the whole time. With running, just like with workouts, it’s important to vary the intensity. You need intense days, interspersed with lighter days. Your body will respond to both types of challenge differently.

I hope you all enjoy this workout! Have fun, push yourself, and focus on maintaining good form throughout the routine.

Let me know what you think!
Melissa

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

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

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

Quick Core Sculpting Workout

Hi Everyone!

Today’s workout is all about strengthening and sculpting our midsections! This routine combines cardio with sculpting exercises to burn fat, while building strength.

Every other exercise in this workout is Mountain Climbers. If you have wrist problems you can substitute jump rope, high knees, or cardio of choice. You can always modify your workouts to suit your needs if you have an injury or restriction.

This workout can be repeated to increase the intensity, or you can pair it with my 30-Minute Dumbbell Workout for Arms, Back & Legs (or another workout of choice.) The other option is to pair this workout with 30-Minutes cardio of choice. I paired it with a 4-Mile run outside.

I hope you enjoy this workout! See you soon with a new one!

Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

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

15 Minute Standing Abs Workout: No Crunches with 10-Minute Cardio Fat Burn Option

Hi Everyone!

It’s workout time! Today’s routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity. If you did my Lower Body & Core Shaping Workout with Cardio Bursts there is a good chance you have a sore tush today, so it will feel good to focus on your mid-section.

When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)

As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!

I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.

I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn or pair it with the 10-Minute Jump Rope Video I posted below.

Have fun!
Melissa

PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.

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

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: 15-30 Minutes Cardio of Choice

Jump Rope Cardio Option:

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Lower Body & Core Shaping Workout with Cardio Bursts

Hi Everyone!

It’s time for a brand new workout! For today’s workout all you need is a chair and 1-2 Dumbbells (optional). This workout combines timed exercises and repetitions. The goal is to create lean muscle, while also getting your heart rate up and burning fat.

This workout incorporates exercises for your lower body, arms, and core. 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 on some of the exercises lower today, but be sure to select the range that is right (and challenging!) for you.

I hope you all like the workout!

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. Sump 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

Arms, Back, Core & Cardio Workouts: Burn & Strengthen Home Workout

Hi Everyone!

I took yesterday off from working out. I needed to get a lot of things done around the house after work so I switched up my rest days. Incorporating rest is just as important as getting in your workouts. Rest is when your muscles recover and build.

I did a lot of stretching and practiced my Splits. I am getting closer!

If today isn’t your rest day I have some great workout options for you below. You can do one of these workouts or combine them together. Below you will find videos for a Quick Arms & Back Workout, and a Cardio Core workout I did with Sean Vigue.

I hope you all enjoy the workouts!
Melissa

PS I still have some recipe posting to do & I’m looking forward to filming a new Q & A for everyone!

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Part 1: BenderFitness HIIT

*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.

Frogger Plank Crunch
X-V-Up
Frog Hopper
Temple Tap Abs
Side Plank/Hip Lift-Right
Side Plank/Hip Lift-Left
Leg Circles-Right
Leg Circles-Left

Part 2: Pilates with Sean Vigue

Repeat 1-2X

Tummy Toning Fat Burn: Home Workout-No Equipment Needed

Hi Everyone!

Who is up for some tummy time? Everyone wants a strong core, and sexy abs. This workout will definitely challenge every part of your core. Say goodbye to love handles and muffin tops, and hello to a tight, toned stomach.

When working the core, it’s important to strengthen all of the muscles of your abdomen, while simultaneously burning any fat that is hiding your abs. This workout incorporates moves that tone your muscles, and challenge your cardiovascular system at the same time.

I went through this workout twice, and followed it with 2 miles on the treadmill to add some extra cardio to my day.

I find that the more consistent my workouts are, the more healthy the rest of my choices are as well. Working out can make you more aware of what your body needs. Be sure to listen!

I am filming new workouts today so be sure to check back! I will also be posting some of the recipes you requested.

Enjoy the workout,

Melissa

PS Love the outfit? Check out www.Affitnity.com.. You can get 15% off your total order with the code: BenderFitness at checkout.

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

Or set your timer for 10 Rounds of 10/50.

1. Boat Tap
2. Frogger (timed)
3. Leg Circle Situps
4. Plank Jump (timed)
5. Reverse Double Situp
6. Plank Jack (timed)
7. Oblique Leg Raise (right)
8. Oblique Leg Raise (left)
9. Cheek to Cheek Plank (timed)
10. Superman Crunch Twist

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

Hi Everyone!

I hope you’re ready to workout! Today’s workout is focused on strengthening and sculpting the core. I have also included two cardio videos below if you would like to add a bonus cardio burn. A strong core will help you with any workout you do.

There are many reasons to strengthen your core beyond the aesthetic.

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I am going to be writing some new articles, and doing another Q & A video. If you have any questions post them here or on my Facebook page.

I paired today’s workout with a long (4-mile) walk outside. Yesterday I did a 7-Mile run and stepped on a street hockey ball. I turned my ankle. It’s a little bit sore today so I wanted to keep my workout low impact to prevent any problems.

I apologize for the lighting in today’s video! Jesse was out doing a 15-Mile run so I set up the camera to film myself. I wasn’t able to monitor the lighting. I tried to edit the video enough so you can see all of the movements clearly. Gambit enjoyed being a guest star today.

Have fun!
Melissa

Plank Leg Raise
Leg Scissor
Super Swim
Temple Tap Abs
Crunch & Tap
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Camel Stretch
Spiderman Sweep-Right
Spiderman Sweep-Left

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

Cardio Option 1: Plyo Cardio Fat Burn: 15 Minutes Per Round

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Cardio Option 2: 10-Minute Jump Rope Workout

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Tight Stomach Toning Home Workout: No Equipment Needed

Hi Everyone!

Today’s workout is focused on the core. This workout incorporates a lot of plank variations, because it is one of the best exercises for strengthening 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).

I planned on filming a new workout after work yesterday, but I came home insanely tired. I decided to go for a walk instead so I didn’t wear myself down even more.

My movement for the day, including a 4 mile walk after work.

I hope you all enjoy this 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.

Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

Hi Everyone!

Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge!

This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time.

Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout. If you aren’t sure what to do for a warm-up try this 10-Minute Jump Rope Workout.

During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended.

I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential.

I am filming a new workout tonight, so that should be up for tomorrow morning! Have fun!

Enjoy today’s workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. You can tag me in your photos: @BenderFitness or #BenderFitness

Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells.

Dumbbell Weight of Choice: Recommend 3-12 lbs.

Repeat 1-3X

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

Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

Hi Everyone!

I have a fun workout for you today! Today’s workout is by request. I originally filmed this workout as a tutorial video in September of 2012. This is the full length real time version of that workout. It’s fun to go back and repeat some of my older workouts! I hope you all enjoy this one.

This workout will exercise your backside from every angle, while also incorporating exercises to strengthen your core. Strong glutes help maintain proper hip and pelvic alignment. This strength helps balance your core and maintain your bio-mechanical alignment. The position of your hips affects your balance, and the pressure/position of your knees during all exercise.

During your workouts try to engage your mind, as well as your body. When you foster the mind-body connection you improve the results you are getting from your workout. Exercise can become a form a physical meditation as you learn to be completely present in the moment and engaged in what you are doing.

I paired this workout with a 3 mile run outside. Jesse and I got caught in a downpour of rain during our run. It felt great to get outside and stretch my legs after this workout.

I hope you have fun with this one!
Melissa

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

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