Core Cardio Burn: 15 Minutes Per Round HIIT Fat Burn

Hi Everyone!

Tonight’s workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles.

You can do this workout on it’s own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day.

Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too!

Jesse going through this workout.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

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

20 Minute: Core Cardio Fat Burn: HIIT

Hi Everyone!

Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer.

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves.

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time.

I have some other great workouts already planned for this week, so keep checking back!

Melissa

Facebook, Instagram, or Twitter.

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!

Tight Stomach Toning Workout

Hi Everyone!

I hope you’re ready for a tummy toning workout, because this one is tough! This workout uses all of the muscles of your core, and will help sculpt your abs. This is a great workout to pair with a run or cardio of your choice.

Remember, a strong core helps you gain strength for everything that you do. It protects your back, and improves your form during all exercise. Your core is responsible for your ability to maintain your balance. Those are just a few reasons to be sure you are working on that mid-section!

Have fun with this one!
Melissa

Facebook, Instagram, or Twitter.

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.

10 Minute: Tighter Waist Core Workout

Hi Everyone!

Today’s workout if focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.

The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.

I like paring this workout with cardio. You can repeat the workout up to 4X and pair with 30 minutes of Cardio of choice.

If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.

See you tomorrow!
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.

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Repeat 1-4X

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

*Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise.

1. Plank
2. Reverse Plank Leg Lift
3. Side Plank Reach (right)
4. Side Plank reach (left)
5. Temple Tap Abs
6. V-Up Twist
7. Reach Through
8. Leg Lift
9. Hip Lift
10. Crunch and Tap

HIIT the New Year Hard: 10 Minute Core Sculpt Workout

Hi Everyone!

This is workout #24 of my HIIT the New Year Hard Workout Challenge!

Today’s workout is focused on strengthening the core. A balanced core will help improve your performance in every type of exercise, and supports better balance. To create equal balance in the core it is imperative to work the muscles from every angle, and incorporate exercises for the mid and lower back.

I paired this workout with a walk on the treadmill. I like pairing core with cardio for an extra burn.

Enjoy 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.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 0/50.
10 Seconds Rest. 50 Seconds Max Reps.

1. Leg Lift Pushup (or Plank)
2. Clamp
3. Angel Crunch Tap (right)
4. Angel Crunch Tap (left)
5. Quadruped (or Plank) Step & Stretch (right)
6. Quadruped (or Plank) Step & Stretch (left)
7. Cheek to Cheek with Knee Press
8. Side Plank Reach with Toe Touch (right)
9. Side Plank reach with Toe Touch (left)
10. Pushup Back Stretch

Repeat 1-3X
Optional: 30 Minutes of Cardio

HIIT the New Year Hard: Standing Abs & Thighs Workout

Hi Everyone!

Here is a brand new workout for my HIIT the New Year Hard Workout Challenge! Earlier I posted an alternate workout: 20 Minute Arms & Abs. You can pick one or the other, or combine them both today!

One round of this workout only takes 10 minutes. You can repeat it up to 3X, and it is a great one to pair with some cardio. I have gotten a lot of requests for “quiet” workouts that don’t involve a lot of jumping. So for those of you with neighbors who are tired of hearing your ploy-moves bookmark this one!

This workout targets your Abs & Thighs. Be sure to keep your core strong and engaged during all of the movements. You will feel the burn in your thighs during this one!

I will have the next workout posted tonight!

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.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Fit Fashions are from Affitnity and can be found at www.affitnity.com . You can get 15% off of your purchase with the code BenderFitness at checkout.

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

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

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

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

Day 16: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to Day 15 of my HIIT the New Year Hard Workout Challenge! You can find my new Standing Abs & Thighs workout here!

I am behind on posting so this is the interim workout. Two new workouts will be posted today.

Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.

It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.

Melissa

30/50 Second Intervals

*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

HIIT the New Year Hard: Workout 10: 20 Minute Belly Fat Burn

Hi Everyone!

Today is Day 10 of my HIIT the New Year Hard Workout Challenge. This workout is focused on strengthening the mid-section, and burning fat. A strong abdomen will improve your posture and strength for all other exercise and functional activities.

Every other exercise in this routine is a 30 second cardio burst. Be sure to push during each exercise, and get in as many reps as you can with good form.

I also posted today’s Instagram challenge move, so you can pair the Frog Hopper challenge with this workout.

I hope you enjoy today’s workout. I will have a new one for you tomorrow.
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 hosting a 30 Day Instagram Workout Challenge: @BenderFitness

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness

Click the link to get your own Gymboss Interval Timer!

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

*Cardio
1. Extended Double Crunch
*Cardio
2. Reclined Knee Twist (right)
*Cardio
3. Reclined Knee Twist (left)
*Cardio
4. Temple Tap Abs
*Cardio
5. L-Lean
*Cardio
6. Dive Bomber
*Cardio
7. Single Heel Press Plank (right)
*Cardio
8. Single Heel Press Plank (left)
*Cardio
9. Elbow Tap Side Plank or Reach Through (right)
*Cardio
10. Elbow Tap Side Plank or Teach Through
*Cardio
11. Twisted Star Fish Situp
*Cardio
12. Leg/Hip Lift
*Cardio
13. Oblique Pushup
*Cardio
14. Superman
*Cardio
15. Bridge Kick (alternating)

Repeat 1-3X

HIIT the New Year Hard: Workout 5: Tummy Toner (20 Minute Workout)

Hi Everyone!

This is workout #5 of my HIIT the New Year Hard DietBet Challenge! Tonight you have two workout options. This is a new workout I filmed for the challenge, or you can do the one I posted earlier this evening: 20 Minute Cardio HIIT & Sweat. If you’re feeling really feisty you can even try a round of each.

Why are there two workouts? I have a full time job as an Occupational Therapist, so I can’t film the workouts until after I get home from work. With the time it takes to upload the workouts the new ones are posted pretty late. I didn’t want to keep the early birds waiting for a new workout so I posted an alternative option.

I also posted today’s Instagram workout move HERE. I’m on Instagram as @BenderFitness

I hope you enjoy today’s workout. I went through it 1X and paired it with a 3 mile run. I wanted to go through it more than once, but my mom invited me over for a home cooked dinner so I chose to decrease the number of rounds and have some family time.

You can find information about this month’s workout challenge at www.dietbet.com/BenderFitness to sign up for the challenge.

Rose has started posting about her journey through my 12 Week Bikini Workout Program. You can read more about her experience here: http://mychangeforaten.com.

Have fun with the workout!

Melissa

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

HIIT the New Year Hard: Workout 2: Quick Core Workout

Hi Everyone!

Day 2 of my HIIT the New Year Hard Workout Challenge is focused on core. I will be filming the new video tonight. It will be posted later this evening or early tomorrow AM. In the mean time this is an alternate core workout. I also posted today’s 30 Day Instagram Challenge Workout Move. That move can be done in addition to this workout.

My DietBet Challenge officially starts tomorrow. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $11,000 now, and everyone who hits their weight loss goal splits the pot.

Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts). I like to pair core days with 30 Minutes of cardio, and that is what I will be doing tonight.

I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body.

This routine is challenging, but fun. I added in some new exercises which I hope you enjoy.

I hope you all enjoy the workout and have a great day!
Melissa

PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.

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

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

20 Minute Abs & Arms Workout: HIIT

Hi Everyone!

Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core.

I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it.

I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout.

I also announced my up-coming Challenges for 2015 today! You can read more about them here: HIIT the New Year Hard Fitness Challenges.

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

Full Body Sculpting: 20 Minute HIIT

Hi Everyone!

I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one!

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I will definitely see you later with a new workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

Repeat 1-3X

*Be Sure to Cool Down

Core & More Workout: 15 Minute HIIT

Hi Everyone,

Today is a core/cardio day. The workout video is below.

My plan was to go through this workout 1-2X and pair it with 30 minutes of cardio. I actually missed the cardio portion. It was an exhausting day at work, and I procrastinated my workout when I got home. I ran out of time, but I am happy I still got in the core workout.

During the holiday’s it can be tough, but I try to be consistent with my workouts. Recently I have been having a lot of food allergy symptoms, so it is forcing me to re-focus on my diet. It is tricky during the holiday season, because I am eating more food prepared by others. When I cook at home, I can control what I am putting into my meals.

I hope that you all enjoy the workout!

Melissa

PS: Workout Top and Pants are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The shoes are Brooks Glycerin.

PPS: January is a weight loss challenge (www.dietbet.com/BenderFitness), and in February I will be posting a Lean Muscle Building Challenge.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

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

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

Should Tap Plank: Part 1
Instagram Tutorial Here

Should Tap Plank: Part 2

Swaying Boat Pose
Instagram Tutorial Here

Pop-Up: Part 1

Pop-Up: Part 2

Temple Tap Abs

3-Way Knee Plank: Part 1

3-Way Knee Plank: Part 2

Table Top Knee Tap: Part 1

Table Top Knee Tap: Part 2

Mountain Climber

Reach Through/Hip Lift

Knee Cross Plank to Side Plank

Toe Tap Crunch: Part 1

Toe Tap Crunch: Part 2

Abs: Quick Workout to Tighten Your Core

Hi Everyone!

This workout is focused on the core. It should have you working up a sweat, and working the core from every angle. I enjoyed this workout, it was quick, but challenging.

I do have new workouts to post and share. I apologize for being MIA for a few days. We have a lot of friends in from out of town that we don’t normally get to see, Jesse’s birthday was Thursday, and I threw a birthday party for him yesterday.

It has been a lot of fun, but my body misses the workouts. Also, I have been eating a lot of food that I don’t normally eat and I am having a food allergy reaction. No fun! My body was craving spinach and chicken this AM. It is clearly telling me to get back on track with a healthier diet.

I am going to have to pin point exactly what food I am allergic to, so I am going to have a few weeks of a fairly strict diet, with slow re-introduction of some foods. I believe the culprit is lactose, but I want to be sure.

In January I am starting a new challenge, and my very first Bender Fitness Ambassador will be sharing her story of working through one of my challenges.

My cat, Gambit, made a guest appearance in this video. He loves when we work out. I had Jesse doing some foam rolling and as you can see in the picture below Gambit made himself comfortable. 🙂

I hope that you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Plank Toe Tap
2. Curved Hip Lift (timed)
3. Reverse Plank Leg Lift
4. Curved Hip Lift (timed)
5. Knee to Nose Plank (right)
6. Curved Hip Lift (timed)
7. Knee to Nose Plank (left)
8. Curved Hip Lift (timed)
9. Cross Plank Pushup
10. Curved Hip Lift (timed)

Core and Arms Workout: Quick HIIT (10 Minute Real Time)

Hi Everyone!

I hope you’re ready for a great workout for your core and arms! Jesse is sharing today’s workout, and there are several new move combinations in this routine!

If you are building to your push-up, all push-ups can be performed from your knees. Push yourself to do as many full push-ups as you can and then transition to your knees to complete the rest.

Workouts should always be a building process. Challenge yourself to try the things you can’t do yet. Today might be the day that you will exceed your own expectations.

Have fun with today’s workout! I am also planning on sharing some fun new recipes, and I am already working on a great challenge to start the new year off right!

Have fun working out with Jesse tonight. 🙂

Melissa

Facebook, Instagram, or Twitter.

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

20 Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

I hope you’re ready for a new 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.

I went through this workout 1X today, and paired it with a 5.5 mile run outside. I haven’t been running lately (the cold weather has had a negative effect on my running motivation), but I want to start incorporating running back into my routine. I loved running the half marathon last month, and I want to build my training base up and do another one.

I am also continuing to work on my flexibility. I shared the photo below on my Instagram page. I am practicing my splits supported with the dip station to help maintain my alignment. I am also doing them unsupported, and practicing on both sides. Why do splits? It is great for your hip, hamstring and groin flexibility. It also helps relieve sciatica. Splits can help improve your posture, and the bio-mechanical alignment of your hips, which impacts your efficiency during all other exercises and decreases your risk of injury.

One Week Progress. Split Practice.

I hope you enjoy today’s workout! Get ready to work up a sweat!

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.

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired.

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles.

Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.)

Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving.

I hope you enjoy the workout!
Melissa

PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂

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

Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50.
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

Sweat Burn Sculpt: 18 HIIT Minute Workout Real Time: Fat Burning Ab Workout

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.

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.

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

Core Workout for a Tighter Tummy

Hi Everyone!

Good Morning everyone! This is a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section.

I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the “six-pack.” It includes your back and sides as well.

Building strength through your core helps protect your low back, and provide postural alignment for everything you do. If you build a balanced core you can reduce back pain. As a bonus, the postural improvements can help re-align your hips and get rid of the “belly pouch” that many people notice in their low abs.

I hope you enjoy this workout! There will be a new workout later today. 🙂 It was a bit of an adjustment returning from Mexico after being off. We started teaching Yoga and Boot Camp classes on Tuesday and Thursday. We have permission to film the workouts, so if the students don’t mind I might have some full length group workouts to share with you all soon.

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.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 rounds of 10/50.

1. Mountain Climber

2. Leg/Hip Lift

3. Burpee

4. Temple Tap

5. Side Plank Reach (right)

6. Side Plank Reach (left)

7. Angel Abs

8. Frogger

9. Bicycle

10. Reverse Plank Leg Pull-up

11. Boat Kick (Can-Can)

12. Pushup Jacks

Repeat 1-3X

Reverse Plank: Maintain a straight line from heels, hips to shoulders.

Reverse Plank Leg Pull: Maintain Reverse Plank Position.
Once you are able to maintain Reverse Plank for 30-60 seconds add the leg pull.
Keeping the hips in the same spot, tighten the core to lift your leg.
Alternate sides.

Quick Workout for a Tighter Tummy (Stability Ball)

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 10 rounds of 10/50 seconds and have your stability ball ready.

1. Dead Bug
2. Ball Pull
3. Ball Pass
4. Pendulum Tap
5. Back Bend Situp
6. Butt Lift
7. Back Extension
8. Decline Spiderman
9. Alternating Leg Reach
10. Accordion Crunch

Repeat 1-4X

Hi Everyone!

Today’s workout is focused on the core. Jesse and I raced in a Half Marathon yesterday, but I woke up feeling fantastic today. I wanted to give my lower body some time to recover from the run, so today’s workout is focused on strengthening the core.

A strong core is imperative to your form during all exercise, and helps keep your back strong and healthy. When working the core you always want to exercise all of the muscles, and utilize movements that challenge your body in every plane of motion.

This workout utilizes a Stability Ball. I like the added balance challenge supplied by the ball, which adds an extra element to core workouts. If you don’t have a stability ball, but still want to work your core today try this workout: 16 Minute Stomach Toning Fat Burn Workout.

I hope you enjoy today’s workout! See you tomorrow with a new one! I will also be filming my post-run stretching routine and posting my Half Marathon re-cap so be sure to check back.

Melissa

PS You can find me on Facebook, Instagram and Twitter. Jesse also posts sneak-peek workout moves on his Instagram account here.

PPS Workout outfit is from www.Affitnity.com. Bender Fitness followers always get 15% off with the code BenderFitness at checkout. Shoes are Brooks Glycerine. (Sorry no coupon code for the shoes!)