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

Hi Everyone!

It’s workout time!

Today’s workout is focused on the core. It’s a challenging Plank Workout. If the variations of this workout are to intense you can try my 4-Minute Plank Workout.

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.

I paired the Extended Plank Workout with a 5-Mile Run outside. I enjoy combining core and cardio for maximum results. Have fun with today’s workout!

Melissa

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

Cardio Bonus Burn Option:

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

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

4-Minute Plank Challenge for a Stronger Core: No Equipment Workout & Bonus Cardio Workout

Hi Everyone!

Today’s workout is a 4-Minute Plank Challenge to strengthen and tone your entire core. I also included a 15-Minute Bonus Cardio Workout video below.

For the plank challenge I completed 60 seconds in each plank. If you are still building up to that amount of time challenge yourself to hold the plank for as long as you can. You can slowly build until you are able to hold the plank for the entire time.

The core is your foundation for balance, posture and movement. With core strengthening you want to work your core from each side to ensure you are balancing the muscles in your body. Balanced strength improves your ability to maintain appropriate biomechanics and remain injury free.

I like pairing core with cardio workouts for the increased fat burn & overall health benefits. You can choose to pair this workout with 15-30 minutes cardio of choice, or follow Cardio video below.

I hope you enjoy today’s workout!
Melissa

Plank
Side Plank-Right
Side Plank-Left
Reverse Plank

Bonus Cardio Workout

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

12 Minute Workout: Abs, Love Handles & Back: Low Impact/No Equipment

Hi Everyone!

It’s workout time again! I have a new Core Workout for you today. Today’s workout exercises the core from every angle, and in all planes of motion. This routine focuses on strengthening & stretching your core to develop, long & lean muscles throughout the mid-section.

I recommend pairing this workout with cardio for additional fat burning benefits. I added a 10-Minute Jump Rope workout video below. You can also choose running, walking, or a HIIT workout of your choice as a cardio alternative.

I have noticed that my back is not as flexible as it used to be, so I will be posting some great back stretching routines to increase flexibility. This routine incorporates many movements that are focused on stretching the abdominals and back.

Have fun with today’s workout!
Melissa

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 Tummy Toner Workout

Hi Everyone!

Today’s workout is focused on sculpting and toning your midsection. One round of this workout can be completed in 20 Minutes. I originally filmed this workout as part of my HIIT the New Year Hard: 30 Day Workout Challenge. This routine will work you core from every angle, while also burning fat.

Often when people think of core workouts they think of crunches. To get a true core workout it’s imperative to work the muscles in all planes & through a full range of motion. A strong and balanced core helps protect your biomechanics and alignment for all other exercise and functional tasks you complete throughout the day.

Jesse and I are still in Los Angeles. We have a great new workout headed your way. I will get the new workout posted ASAP. It’s a full body challenge with plenty of cardiovascular fat burning. Be sure to check back for that routine! Our friends, Jayson and Jon tried the workout and found it very challenging. We followed up the workout with a walk/run, and plenty of walking in Hollywood as we visited the Walk of Fame and Grauman’s Chinese Theatre.

I hope you enjoy this core workout! Remember, your core is your support for everything you do! A strong core and back are the foundation you need for all other exercise.

Have fun with the workout!

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

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

Plank Knee to Heel Press

Balanced Boat Reach & Kick

Hip Lift

Extended Crunch

Balanced Bicycle

Donkey Kick Cross

Side Plank Reach Through

Pendulum Abs

Scissor Leg Lift Part 1

Scissor Leg Lift Part 2

Reverse Plank Leg Lift

Knee Cross Side Plank Part 1

Knee Cross Side Plank Part 2

Core of the Matter: Home Workout for a Tighter Tummy

Hi Everyone!

I am playing catch-up getting some videos posted for my Instagram Fitness Challenge, and getting some new workouts posted!

In the mean time I have a great throw-back workout that will work your core from every angle. I really enjoyed this workout. It’s fun, and challenging. You can choose to do this one for reps or time. The breakdown for both is below. You can choose to follow along with me in the video, or work at your own pace.

You will find the new Challenge Move videos on my Facebook and Instagram pages! Jesse is also posting modification moves on his Instagram page: @BenderCrosby1 Have fun, and feel free to tag me in your workout photos!

All of the equipment needed is listed below, but there is always a body weight modification if you don’t have some of the equipment. I hope you enjoy today’s workout. I will have a new one posted some time tonight!

Melissa

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.

or

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)

15 Minute Standing Ab Workout: No Crunch Core Exercises

Hi Everyone!

It’s workout time! By popular request I have a new 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.

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.

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

18 Minute HIIT: Sweat Burn Sculpt: Fat Burning Core Workout

Hi Everyone!

Today’s workout is tough! Warm-up, grab some dumbbells, and get ready to sweat! This workout will work your core from every angle for a great sculpt, and includes high intensity fat burning at the same time. This is a great workout to bookmark for quick results.

During the High Knees Exercise your biceps are engaged in an isometric exercise (the joint isn’t moving, and your muscle length remains the same throughout the movement). My arms were burning like crazy from the challenge so I alternated between keeping my elbows flexed and extended.

Even though this workout is focused on the core, you are still getting full body benefits, and an all over fat burn. After completing the workout be sure to do a cool down and some gentle stretching.

Non-Fitness related: This weekend Jesse and I are in New York for my Uncle Dave’s memorial service. He passed away unexpectedly, and I miss him every day. He always shared my workouts and supported me. He called me the next Jack Lalanne. Every day he went above and beyond what he had to do to be kind to others. When I was leaving his house one day it was raining. He offered me an umbrella and I declined because I was leaving the state and wouldn’t be seeing him soon to return in. He explained that he always bought extra umbrellas so that any time someone left his house in the rain they could stay dry. In honor of my Uncle’s kindness I am encouraging everyone to go the extra mile with kindness, with no expectation of return. In those acts of kindness I know my Uncle’s legacy lives on.

Thank you everyone.

Have fun with this workout!
Melissa

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

20 Minute Cardio Core Workout-Full Body Weight Loss Abs Exercise-Sean Vigue & Melissa Bender

Hi Everyone!

This is Workout #2 from my collaboration with Sean Vigue. This workout is focused on the core, but will still provide a full body workout. I hope you’re ready to sweat! I taught the first half of this workout, and Sean teaches the second half of the workout. My core was burning like crazy during this one! Remember, if you need to modify there is always a way.

We filmed this workout for Sean’s YouTube channel. You can also find the workouts on his site HERE. Let me know what you think about our collaboration in the comments below or on Facebook. I’ve been getting a lot of great feedback on our 20 Minute Plyometric Pilates Fitness Fusion Workout.

I really like sharing new challenges with you all, and keeping the workouts fresh and exciting. Are there other types of workouts or Fitness collaborations you would like to see in the future? Let me know!

Have fun with this one! Cheers to having a strong core & improving our overall fitness!
Melissa

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

10-Minute Tighter Tummy Workout

Hi Everyone!

I have a brand new workout for you! Today’s workout is focused on the Core. One Round only takes 10-Minutes, but it will work your mid-section from every angle. A strong core is developed by working your muscles in multiple planes of movement.

You can pair this workout with cardio. I did 1 mile running. I was planning on doing a 30-Minute run, but the sports bra I wore during my run yesterday scraped my skin (almost like rug burn). I could feel that area getting irritated again so I cut my run short. You can always pair a core workout with a cardio workout. You can find some more cardio workout options here: Cardio Workouts.

Don’t forget today’s Challenge Move! You can find it here: #BFChallenge Day 3: Arm Sculpt. Let me know how you are feeling with the workouts and challenge moves!

See you tomorrow!
Melissa

PS Fitness Fashions are from www.affitnity.com. You can get 15% off total purchase with the code BenderFitness at checkout.

Set your interval timer for 10 Rounds of 10/50.

Mountain Climbers
Temple Tap Abs
X-V-Up
Plank Heel Press-Right
Plank Heel Press-Left
Angel Abs
Down Dog Cross Plank-Right
Down Dog Cross Plank-Left
Quadruped Knee Twist
Side Plank Reach-Alternating

Repeat 1-4X

Mountain Climbers

Temple Tap Abs

X-V-Up: Part 1

X-V-Up: Part 2

Heel Press Plank

Angel Abs: Part 1

Angel Abs: Part 2

Down Dog Cross Plank: Part 1

Down Dog Cross Plank: Part 2

Down Dog Cross Plank: Part 3

Cheek to Cheek-In the Video this was completed from a Quadruped Position.

Side Plank Reach (Alternating): Part 1

Side Plank Reach (Alternating): Part 2

BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

Hi Everyone!

This is workout #9 of my 10-Week BodyRock.tv workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.

Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.

Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!

Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.

I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissa

Set your Interval Timer for 9 rounds of 30/50.

*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.

Knee Drop Plank
Almost-Handstand Pushups
Cheek to Cheek
Superman Pushup
Heel Press Plank
Oblique Pushup
Plank Jack
Camel Pushup
Down Dog Plank Press

Repeat 1-4X

10 Minute Quick HIIT Core Workout with Stability Ball

Hi Everyone!

Today’s workout is focused on strengthening all of the muscles of your mid-section. It’s quick, one round only takes 10 minutes. You can repeat this workout to increase the intensity.

This workout uses your stomach muscles in multiple planes of motion/movement patterns to activate and strengthen your entire core. If you don’t have a stability ball most of the exercises can be performed from the ground or without equipment. For the “Ball Pull” exercise, you can substitute Froggers. The Frogger exercise is when you start in a plank position, jump your feet toward your hands, and immediately jump them back to plank. It’s a great core strengthening exercise.

The other alternative is to start in plank and slide your feet toward your hands, using your core muscles to pull them in tight, and extend them back out. This is easiest in socks on a hard wood floor so that your feet can glide while your core does the work.

I like pairing my core workouts with cardio days, so I completed this one with a run. I got in 5 miles. It was beautiful outside and it felt great to stretch my legs and enjoy the sunshine.

I hope you enjoy this workout!
Melissa

Set your interval timer for 10 Rounds of 10/50.

Ball V-Up
Ball Pull (or Froggers)
Side Knee Tap (Alternating)
Over Head Reach
Decline Spiderman
Side Ball Lift-Right
Side Ball Lift-Left
Core Stretch Reach
Heel Press-Right
Heel Press-Left

Repeat 1-4X

Optional: Pair with 30 Minutes of Cardio

Tight Core-Body Weight Workout: 15 Minutes HIIT

Hi Everyone!

It’s workout time! today’s workout is focused on the mid-section. It includes exercises to strengthen your abdomen and lower back from all angles. This workout also utilizes dynamic full body movements to challenge your cardiovascular system and burn fat.

Remember to push yourself during the workout. You can increase the challenge by pushing for more reps (with good form!) If you need breaks during the workout that’s okay, but get right back into it as soon as you can. If you stick with the workouts you will notice that you are able to go longer and longer without taking a rest break. It’s a great way to see your strength and endurance improving.

Building core strength is very important to developing a strong and balanced body. Your core provides support for every movement and activity you participate in. A strong core will improve your balance, posture, and your ability to maintain appropriate form during all types of exercise.

I hope you enjoy today’s workout!

Melissa

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

12 Minute Legs & Core Workout

Hi Everyone!

I have a new workout for you today! Today’s workout is quick. One round takes 12 minutes and you can repeat it 1-4X. In this workout I used one dumbbell. If you don’t have a dumbbell you can do the exercises with body weight, or use something from around the house to add some resistance.

I completed one round of this workout, and paired it with a 6 mile run outside. During my run I incorporated 4 20-second sprints to help improve my speed. The rest of the run was done at a comfortable pace.

I un-expectedly signed up to run the Pittsburgh Half Marathon this weekend. Two of my friends are running it, and I am going to run with them. It will be my friend Nicole’s first time running a Half. I want to help pace her to her goal time.

I wouldn’t typically recommend signing up for a Half Marathon with such short notice. I know that I have the training & fitness base to run this race without risking injury. This will be my third Half Marathon. I will not be “racing” or going for a PR this time, but moving a comfortable pace the entire time.

I hope you enjoy the workout!

Melissa

Repeat 1-4X

Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber

Curtsy Lunge to Calf Raise: Part 1

Curtsy Lunge to Calf Raise: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Glute Bridge to Calf Raise: Part 1

Glute Bridge to Calf Raise: Part 2

Lunge Jump Twist

Walk the Plank Pushup: Part 1

Walk the Plank Pushup: Part 2

Angel Abs

Toe Touch Plank Reach: Part 1

Toe Touch Plank Reach: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

Gambit making himself comfortable.

20-Minute Low Impact: Core & Butt Mat Workout

Hi Everyone!

I have a brand new workout for you today! 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.

You can also 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. 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.

I hope you enjoy today’s workout!

Melissa

Repeat 1-3X

: 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

Legs & Core Workout: Body Weight Sculpting

Hi Everyone!

This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X.

I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I’m not to tired come race day.

You can do this alone or pair it with cardio.

Have fun! Don’t forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you’re following along!

Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter!

Equipment: Gymboss Interval Timer set to stopwatch for time.

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

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X

Core Workout On the Mat: No Equipment

Hi Everyone!

Rose is back for a core workout! She did a fantastic job pushing herself through the workout. We did one round together and paired it with a 3.1 Mile Run outside.

We have really been pushing this week to help Rose continue to progress with her weight loss journey. She is already down 50 lbs, and looking to continue her journey to be the healthiest she can be. You can read more about her journey at MyChangeforATen.com

We are also re-focusing on Rose’s diet, and creating a healthy relationship with food. Rose has a history of disordered eating. She has a tendency to see food as an enemy. I am trying to re-frame her thinking toward food. Food is fuel and nutrition. I will be writing a separate post about creating a Healthy Relationship with Food.

This week, Rose also started a running program, did the 4-Minute Standing Lower Body Workout and a Legs & Core Home Interval Workout: Low Impact. By the end of the week Rose joked that she was crawling up the stairs, but she felt great and had a smile on her face the entire time!

I still have one more workout to post with Rose & Nicole so check back!

I hope you enjoy this routine!
Melissa

After 1 Week of Hands on BenderFitness Workouts!

Equipment: Gymboss Interval Timer set for 12 Rounds of 10/50

1. Temple Tap
2. Oblique V-Up (Right)
3. Oblique V-U (Left)
4. Angel Abs
5. Crunch & Tap
6. Swimmer
7. Starfish Twist (Right)
8. Starfish Twist (Left)
9. Roll Up
10. Boat Balance with Lateral Leg Drop (Right)
11. Boat Balance with Lateral Leg Drop (Left)
12. Superman

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

Quick Core Challenge: Ab Workout

Hi Everyone!

I have a great Core Workout challenge for you! This one was tough on me! I will definitely be repeating this one, and attempting to go through it without taking rest breaks.

Every other exercise in this workout is Mountain Climbers. If you have difficulty with your wrists you can substitute jump rope or high knees for this movement. Remember, there is always a way to modify your workouts if you have an injury or restriction.

I paired this workout with a 3.1 Mile (5K) run outside with Rose and Nicole. I am going to be writing about Rose’s new running program. Rose has been my Fitness Ambassador since the beginning of the year. She has lost 50 lbs over the course of a year and is looking to break her plateau and continue with her fitness goals. You can read more about her journey, and what we have been doing over the past week at: MyChangeforaTen.com.

I hope have fun with today’s Core Challenge Workout! Let me know how many rounds you made it through!

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.

Legs & Core Home Interval Workout: Low Impact

Hi Everyone!

Finally! A new workout! I am in San Francisco right now. I filmed today’s workout with my fitness ambassador, Rose, from My Change for a Ten. She is working her way through my Bikini Prep Workout series, and is documenting her weight loss journey.

She is progressing beautifully, and did a great job with today’s workout! We were also joined by my friend, Nicole. Nicole made her directorial debut with today’s workout, and then joined me for round two of today’s workout.

We will be filming a new workout today (hopefully this one doesn’t take over 4000 minutes to upload!)

I cooked for all of us this morning and we had whole wheat tortillas, with eggs, spinach and tomato. I added some greek yogurt and hot sauce to mine to spice it up! It is important to support your workouts with healthy food choices.

Have a Great Day & Enjoy today’s workout!

Melissa

PS My Fitness Fashion today is from www.affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

Nicole & Rose

Click the link to get your own Gymboss Interval Timer!

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

1. Wide Leg Knee to Elbow Cross
2. V-Up
3. Leg Series (right)
4. Leg Series (left)
5. Warrior 2 to Half Moon (right)
6. Warrior 2 to Half Moon (left)
7. Windshield Wiper Reverse Plank
8. Spiderman Plank
9. Rainbow Lunge (right)
10. Rainbow Lunge (left)
11. Deep Squat Kick (right)
12. Deep Squat Kick (left)
13. Cheek to Cheek
14. Hip Thrust (right)
15. Hip Thrust (left)

Repeat 1-3X
Optional: 30 Minutes of Cardio

On the Mat: Core Training for a Tighter Midsection

Hi Everyone!

I am still recovering from a stomach virus, so here is another throwback workout. This is a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements.

Remember, it’s always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion.

When I filmed this workout my body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. 🙂

Enjoy!

Melissa

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X

Gambit and Buffy <3 Workout Time!

Belly Fat Burn: 10 Minute HIIT Workout

Hi Everyone!

I hope you enjoyed yesterday’s 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight.

If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles.

Today’s workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below.

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower).

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging.

I hope you all enjoy the workout(s)!
Melissa

PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for Max reps during each 50 second Interval, 10 seconds of rest between exercises.

1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

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

1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs

Bender Fitness

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20-Minute Low Impact: Core & Butt Mat Workout

Legs & Core Workout: Body Weight Sculpting

Core Workout On the Mat: No Equipment

Quick Core Challenge: Ab Workout

Legs & Core Home Interval Workout: Low Impact

On the Mat: Core Training for a Tighter Midsection

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