Abs on Fire: 10-Minute HIIT Core Workout – No Equipment

Hello Everyone!

Welcome to today’s workout! Today we are focused on building a stronger Core. We are combining exercises that work the core from every angle with cardio bursts to maximize the burn and efficiency of this quick workout.

I’m a big fan of core workouts, because they support your strength, posture and balance. The benefits of a good core routine go beyond the aesthetics of visible ab definition and help improve functional mobility and quality of life. One of the main benefits is that a balanced core routine can help reduce back pain (along with some good exercises to strengthen the glutes and help develop good pelvic position.)

While I do like seeing visible ab definition on my body that isn’t the main reason I do core exercises. I do core exercises to keep myself strong, healthy and as pain free as possible. I’m looking at the present moment, while also training for the future.

HIIT the ReBoot: Re-filming my NPC Bikini Competition Prep Workout Series

Exercise Demonstration: High Knees Toe Touch.

Today’s workout is actually the tenth workout I have filmed in my Bikini Competition Prep: HIIT the ReBoot Workout series. I’m re-filming workouts that I originally did a decade ago when I was prepping for my first NPC competition. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

It has been both fun and challenging to re-visit this series. It’s always been one of my favorites, because I felt amazing, fast, strong and healthy throughout the 12-weeks of filming these workouts. Member’s of my subscription site have access to all of the new videos I’ve filmed so far, plus my new Confidence Series Workouts, Fit at Home Season 1 and Fit at Home Season 2 workouts.

There are new challenges that I didn’t face the first time around when I filmed this series. My work schedule is more challenging, I have two kids now which limits my time, and my kids are both in extra curricular activities so it’s a lot trickier to fit in my workouts. That said, I’m still feeling stronger and healthier, even though re-filming the series is a bit more spread out than the original schedule was.

Have fun today! Let me know if you have a favorite exercise! I really liked the Ab Angel, even though it made me feel like my muscles were on fire.
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

I recommend doing 2-3 Rounds of this workout and pairing it with 20-30 minutes cardio of choice. *Remember, one round counts! If that’s all you have time for today get in one great round. Consistency is the most useful tool you have to developing a more healthy and fit lifestyle.

Mountain Climber
Leg/Hip Lift
High Knees Toe Tap
Ab Angel
Mountain Climber
Tricep Leg Lift
High Knees Toe Tap
Russian Twist
Mountain Climber
Rotating Side Plank Leg Lift

Repeat 1-3X

Core Workout: Abs-olutely Strong

Hi Everyone!

Today’s workout is all about the core. It’s an intense, 10-Minute Ab routine. It can be repeated 1-3X. This throwback workout was filmed shortly after my first NPC competition. That’s still one of my favorite workout series. In fact, I’ve been considering filming an updated version of that challenge. (Let me know if that is something you would be interested in.)

It is a great 12-Week Workout Series. I challenged myself to compete in an NPC Fitness Competition with only home workouts and healthy eating (no dehydrating, and no super restrictive/low calorie diets).

*This is one of our older workouts, so you will hear Jesse talking in the background. If hearing prompting throws you off, check out our newer workouts. We had mixed reviews on people either LOVING his encouragement and our interaction or finding it distracting.

The Benefits of Core Workouts

I love core workouts because, core strength helps your balance, protects you from injury, and improves your posture. A strong core helps you functionally to be healthy and pain free. We are working the core muscles from every angle, to ensure that we are building functional strength and preventing muscular imbalances.

This routine it quick and challenging, but repeatable. I love pairing core workouts with cardio. Both forms of exercise compliment each other, and if you want more visible abs (which isn’t necessary from a functional standpoint, but is still a goal for a lot of people) then you want to combine strength, cardio and healthy eating to optimize your results.

When I filmed this workout, I paired it with a 3.5 mile outdoor run.

Nutrition

I am going to be re-incorporating Anti-Inflammatory Diet principles into my nutrition routine. Lately, I have been feeling very inflamed and I’ve noticed a lot of swelling in my hands and legs. After taking stock of my nutrition, I haven’t been making the healthiest choices. That’s not a big deal in the short term, but it’s something that I want to address before it has longer term impact on my health and habits.

You can read more about the Anti-Inflammatory Diet here.

Newest Workouts:

I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge.

If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.

I hope you enjoy today’s workout. Let me know if you had a favorite exercise and what you thought of the routine.

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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

Plank Workout: Low Impact Core/Abs Workout – No Equipment

Hi Everyone!

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

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout up to 3X and pairing with with my newest Lower Body Workout or one of my Cardio HIIT workouts.

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. If you want to see more definition through your mid-section you need to combine strengthening, and lean muscle building, with fat burning exercises. It is impossible to spot reduce fat, but when you build lean muscle you improve your overall metabolism and HIIT has a great burn during and after the workout.

I have found that when it comes to body composition and overall level of fitness, short but intense HIIT exercise routines are the most effective workouts. As always, you will find the workout video and full workout breakdown below.

If you love this workout you might also like…

Here are a few of my other workouts that you might want to give a try if you like this workout routine:

Pushup, Plank & Burn: https://www.benderfitness.com/2017/02/20-minute-plank-push-up-and-burn-body-weight-workout.html

Plank & Burn Jump Rope: https://www.benderfitness.com/2013/11/plank-and-burn-jump-rope-and-plank-for-tighter-abs-20-minutes.html

17-Minute Cardio & Core: https://www.benderfitness.com/2023/07/17-min-core-and-cardio-burn-workout-no-planking-and-no-equipment-abs-exercise.html

Awesome, Exclusive Workout Challenges:

If you haven’t checked out my new Membership Community you are missing out! We have tons of new workouts, chats/journal prompts and an exclusive community. We are currently running a new workout challenge for the month of August and have another scheduled to start in September.

You can try the First workout in my Confidence Challenge for Free Here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts. I would love if you checked it out: www.MelissaBenderFitness.com and joined us for some great workouts!

Have Fun!

I hope that you all have fun with today’s workout. It’s a great quick challenge that will have you feeling every muscle in your abs.

Let me know which plank you liked the most and which one you found most challenge.

Enjoy,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

12 Rounds of 10/30.

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

Repeat 1-3X
Optional: Pair with my newest Booty Sculpt Workout.

17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

Hi Everyone!

Welcome to today’s workout! We are focused on strengthening our Core today. This routine also incorporates cardio bursts. I love combining core workouts with cardio so I built it into this routine. One round of this workout will take about 17-Minutes, and this can be repeated up to 3X. I was super busy yesterday so I only got in one round of this workout, but it’s one that I would like to repeat.

This workout has no Planks or exercises that put pressure through the wrist or carpal tunnel. Sometimes it’s nice to have a hands free workout option. For the cardio burst segments of the workouts, you can pick any cardio you would like. I switched between rope-less jumping and high knees. Some other ideas are: Marching in Place, Mountain Climbers, Burpees, Kettlebell Swings.

This routine has some fun new moves, let me know if you have a favorite exercise!

New Adventures

I have been filming a lot of new workouts lately, and being consistent with my workouts has me feeling AMAZING! My legs have actually been sore this week, which almost never happens. My energy has been better. I’m starting to see more definition through my abs and arms, which is a nice bonus.

I have launched an exclusive membership site! If you want even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com There is a 3-Day Trial and you can cancel anytime (but hopefully you will like the new workouts so much that you won’t want to!)

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and I am continuing to add new workouts. The exclusive workout videos will grow weekly as I add new content. I’m also adding ad free versions of the workouts that I share here.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

In the video, I almost forget about the last cardio burst, so push through that last interval with me.

Bicycle with Leg Extension
Knee Rotation & Extension
Floating Leg Pulse: Right
Floating Leg Pulse: Left
Prone Reverse Crunch
Rock the Boat
Side Float Hold with Knee: Right
Side Float Hold with Knee: Left
X Squeeze Me
Balanced Twist

Repeat 1-3X

High Knees Cardio Exercise — High Knees – Cardio Option

Bicycle with Leg Extension: Core Exercise Demonstration — High Knees – Cardio Option

Core Workout: Quick AB BURN for Busy People

Hi Everyone!

Welcome to today’s workout. We have a quick AB Burn Workout on the planner today.

I love core workouts. They are fun, challenging, and they have so many functional benefits. Your core helps protect your back, posture and pelvic position. Building a strong and balanced core can help improve your health and wellness. It’s also great for your balance and helps reduce back pain.

This workout is low impact. We will be using lots of fun movements to activate the core muscles through every angle and range of motion. This helps us to recruit the muscles and build lean, strong, abs.

I love pairing Ab workouts with cardio routines. Lately, I’ve enjoyed incline walking. I like to vary the speed between 3.0-4.0 and the incline around 10-12 for 30-minutes. It’s a great burn, it gets me sweaty, but it’s not exhausting. It’s a fun way to get in cardio, and mentally it is more relaxing than gearing up for a hard run or super plyometric workout. I do enjoy both of those options when I have the time and energy, but incline walking is a great alternative to keep moving.

I’ve been sharing lots of fun workouts lately, and filming even more. So don’t be afraid to poke around on my website and find whatever workout style is most appealing to you. HIIT, LIIT, Cardio, Plyometric, Running, Treadmill Workouts. There’s a little bit of everything here, and you can do it all from home, or in a gym if you prefer.

Healthy Meal Ideas:

Grilled Eggplant Sandwich Recipe: https://www.benderfitness.com/2012/06/grilled-eggplant-sandwich-recipe.html

On my Facebook page, several people asked about how I eat. I don’t follow any specific plan. I primarily eat fish, poultry, fruits, veggies and whole grains. There aren’t any foods that I ban (unless I just don’t like them). Like with my workouts, I just focus on doing what makes me feel strong and healthy on a consistent basis. If we eat fast food one night, I don’t sweat it, because I know most of the time we are eating home cooked, nutrient dense meals.

I will be sharing more meal ideas. Let me know if you would prefer to see a video with some meals, a day of my eating, or blog posts with photos. I’m not a nutritionist, so I don’t prescribe eating plans for people, but I am happy to share what works for me.

New Things on the Way:

I am going to be launching a subscription website (and hopefully an app if the website does well enough!) I’m currently filming a new 4-week series of workouts and chats/journal prompts focused on building confidence. I’m excited about it, although also a bit scared and intimidated by the process.

I would love to hear from you: what would make a subscription exciting for you? Exclusive workout challenges, longer workouts, shorter workouts, more yoga, mediations, chats? Let me know if there is something specific that you would love to see.

I will still be sharing new, free workouts here so don’t worry if an app isn’t in your budget. Having a subscription services will help make sure that I can keep sharing free workouts and information. So anyone who can join is helping to sustain that.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

10-Minute Abs: Fast CORE BURN Workout + Speed Walk Treadmill Workout

Hi Everyone!

Welcome to a new workout! This routine uses some of the best moves for stronger abs. We will work the obliques (love handles), rectus abdominus (6 pack abs), transverse abs (the muscles that work like a corset for tight waist) and the back (because it’s also a part of your core!)

A strong core doesn’t just look good, it comes with some great health benefits like: decreased back pain, improved posture, improved strength for functional movements and exercises, and better balance.

You will find the full length workout video and photo tutorial below.

I did one round of this workout and paired it with a treadmill speed walk. I enjoy pairing core workouts with cardio. I still had time when I finished the 10-minute speed walk so I repeated it a second time.

*Note: I am a super fast walker. Anyone who walks with me always comments on it. So the speeds that I used may need to be adjusted, especially if you are just getting started with cardio.

If you don’t have access to a treadmill, I’m also sharing a 10-Minute Cardio Workout video below for anyone who wants a bonus burn. It’s a super fun exercise routine taught by Jesse. He will make you laugh and work up a sweat at the same time.

What type of cardio workouts do you want to see? More walking workouts, running, HIIT, plyometrics? Let me know. I’m working on building some new programs.

Personally, I want to start running consistently again. I need to do so in an intelligent and progressive way to avoid injury. The last Half Marathon I did, I battled IT Band Syndrome, which was likely the result of building my milage too aggressively combined with being postpartum and still re-building strength. This time around I would prefer to focus on the shorter 5K distance and improving my speed.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Interval Timer Set for 10 Rounds of 10/50.

Ankle Tap Crunch: Right
Ankle Tap Crunch: Left
Twisted Plank 1/2 Circle: Right + Left
Crunch & Tap
Mini Side Crunch: Right
Mini Side Crunch: Left
Dead Bug Heel Tap
Supine 1/2 Bicycle: Right
Supine 1/2 Bicycle: Left
Locust Swim with Scapular Glide

Repeat 1-3X

Optional Cardio Workout

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

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

Core workout photo tutorial for stronger abs — Supported Ankle Tap Crunch

15-Minute Standing Abs Workout: No Crunches

Hello Everyone!

Welcome to today’s workout! Today we are doing a 15-Minute Standing Abs Workout Routine. This no crunch core workout is fantastic! Grab a dumbbell (or something from around the house to add some resistance).

This is one of my most popular workouts for a reason! It’s effective, fun and challenging. I am going to do at least one round of this workout today. As you can see in the workout video, this routine challenges me, gets me sweaty, increases my heart rate and breathing. As a reminder, these are the actual workouts I do. I’m not just creating a fun routine that I can breeze through without breaking a sweat. I write workouts to make me stronger, healthier, more fit, and that challenge me. I also make them fun and unique, because I get bored doing the same thing all the time. Plus, I want to improve my functional mobility and strength.

Exercise is so much more than achieving a physical aesthetic. Exercise can improve your quality of life physically and mentally. The bonus is that this workout routine can also help you get more defined abs! It will definitely improve your core strength, which translates to better posture, improved balance, less pain, and better pelvic position.

It’s been a long time since I filmed this workout and I am looking forward to doing it again today. There are so many fun core exercises! As I was watching the workout video I realized that I haven’t incorporated most of these moves into a new workout routine in a while.

New (Hopefully Temporary) Facebook Page (UPDATE: I got it back on April 29th!)

Scene from The Good Place. How it feels dealing with Meta for a hacked Facebook page. — This scene from The Good Place is how it feels to deal with Meta to get my Facebook Page back from hackers.

My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit. If you’ve been reading my most recent blog posts or following me on social media, you already know that my FB page with over 520,000 followers was hacked and stolen from me. It’s been 12 days and even though I opened my Facebook case to get this resolved within 4 hours of the breach occurring Facebook doesn’t appear to be working on or making any progress in getting this resolved. I do believe that when someone actually reviews this case they will be able to get my page back, but it seems like I am in a queue somewhere just waiting to be addressed. So I am starting from scratch and hoping for the best.

If you are able to like and follow the new page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. The hackers also got my advertising account disabled, so I can’t even promote any posts or my new page. Right now we are entirely reliant on grassroots sharing (and the hope that what I’ve built over the last 12-years of blogging is enough to keep people coming back!)

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout! Thank you for working out with me.

Melissa

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

10-Minute Ab BURN: Total Core Workout

Hello Everyone!

Welcome to a fantastic workout that is going to strengthen and sculpt every muscle in your core! This quick workout will work the central abs, obliques (side of the abs/love handle area), low abs and the back muscles that support the core. The best part, this is a fast workout routine! One round only takes 10-minutes.

You can go through this workout once, or repeat it up to 3X if you are looking for a more intense burn. I love pairing core workouts with some quick cardio like speed walking, a mile run or a jump rope workout. I will include a jump rope video below for an optional bonus cardio burn. As always, you will find the full length workout video and photo tutorial of the workout below.

March was both a busy and challenging month for me. It started out strong, when we celebrated my daughter’s birthday. Then Covid struck our household. We made it three years without getting it, but I had a rough go of it when it finally hit. Thankfully, my lungs were fine, but the extreme fatigue made it hard to do anything except sleep. I barely got in any movement for more than two weeks. I finally started to recover my energy just in time to celebrate my birthday at the end of the month.

I had plans to run a fun, workout challenge for the month of March and enter my 40s feeling strong and healthy. After being sick it’s the perfect time to celebrate my health and wellness and focus on making the next decade and beyond fun, healthy and exciting.

I am excited to get back into a normal routine of filming, exercise and life. I feel like I need to rebuild some of my strength and endurance, but luckily I know just how to do that!

I hope that you enjoy today’s workout. It’s definitely a routine that I will be coming back to.

Let me know if you had a favorite move or an exercise that you found most challenging. I love hearing from you.

See you soon with more new workouts!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

https://youtu.be/8szDao19NZY

Bicycle Twist
Oblique Twist Plank
Angel Abs
Superman
Beast Cross Elbow Tap
Toe Tap Crunch
Side V-Up: Right
Side V-Up: Left
Windshield Wiper Abs
Locust Stretch

Repeat up to 3X

Bonus Cardio Burn: 10-Minute Jump Rope Workout

Abs Galore: Total Core Workout – No Equipment, Low Impact, Apartment Friendly Exercise routine

Hello Everyone!

Welcome to today’s workout. Today we have a fantastic core workout on the agenda! Even though this workout routine is focused on working the core from every angle, I utilized plenty of compound exercises so there is still a full body benefit to this workout.

I felt amazing when I finished this routine. I used some new movements that kept things interesting and enjoyable.

Challenge yourself to get in maximum repetitions during each interval, with good form. If you need to stop, that’s fine, but get right back into the routine as soon as you are able. You can also modify as needed. Learning to listen to your body and recognizing when to push harder, and when to rest a little more is like a super power. You are capable of so much, but it requires the right balance of training hard and resting well.

As always, you will find the full length workout video below, along with the workout breakdown.

Reverse crunch: mobility and strength exercise for the core, shoulders and hips

So what are the benefits of strong abs? Better posture, less back pain, improved balance, stability during other functional movements and exercises. A strong core is foundational to most of your balance and movement patterns.

Life Update

Things are finally starting to settle back down in our household (fingers crossed!) Now that everyone is healthy again I am re-focusing on filming new workouts.

We have also continued with our martial arts training, which has me very motivated to improve my flexibility and mobility. Martial arts requires different movement patterns and areas of flexibility. So you can look forward to some new mobility based exercise routines to show up on my blog.

Practicing karate, side kick with punching bag — Practicing martial arts

I’m not feeling as strong and healthy as I usually do, but I know that it’s just a matter of putting in consistent work. I’ve had so many irons in the fire, for so long that I got a bit burned out and needed a season of rest. But now I’ve gotten to the point where all that rest just made me more tired and it’s time to get moving again.

I know a lot of people are struggling right now, so if you are one of them: we’ve got this. Let’s get moving together.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Hip Tap Leg Raise: Right
Hip Tap Leg Raise: Left
Down Dog Toe Tap to Side Plank: Right
Down Dog Toe Tap to Side Plank: Left
Double Heel Tap/Knees to Chest
Beast Heel Tap
Temple Tap Abs
Side Plank Bicycle: Right
Side Plank Bicycle: Left
Heel Tap Abs
Alternating Reverse Plank Crunch
Crab Heel Press: Right
Crab Heel Press: Left
Cat Cow
Up/Down Dog

Go through once or repeat up to 3X

Best Quick 10-Minute Core Workout

Hello Everyone!

Welcome to an amazing, quick workout to help you get stronger, more defined abs! This core routine works overtime in just ten minutes per round. Each exercise is focused on working the core from various angles to recruit all of the muscles in your abdomen. It also incorporates some cardiovascular variations to build a great burn and sweat.

These compound movements will give you a full body benefit and cardiovascular burn, while also strengthening and building lean muscle through the core.

I also included a second video below. It’s a bonus dip station. It’s a great bonus burn or standalone workout. Both can be repeated up to 3X if you are looking for a more intense burn. I haven’t used my dip station in quite some time, so I am excited to bust it out and go through this routine.

On core workout days, I like to go through the workout 1-2X and pair it with some cardio, but I love that these quick workouts are super versatile.

Lunge exercise from a total body cardio hiit workout

If you absolutely love core workouts, be sure to check out the Core section of my blog HERE. If you are looking for an awesome Cardio routine to pair this workout with you can find those HERE. This 15-Minute Cardio HIIT Workout is great option: https://www.benderfitness.com/2017/01/15-minute-cardio-hiit-fat-melting-workout-no-equipment.html

I hope that you enjoy today’s workout! Core workouts are one of my favorite types of routines to write. I enjoy them all, but having a strong core helps you build an amazing, strong foundation for all of your other exercises.

Don’t forget to support your workouts by staying hydrated and eating some delicious, nutrient dense meals. If you need some recipe ideas I’ve got you covered. This Frittata Recipe is a favorite in our house: https://www.benderfitness.com/2022/04/delicious-healthy-frittata-recipe.html or you can scroll through some recipe ideas here: https://www.benderfitness.com/category/recipes.

I have some more recipes and workouts to share, so keep your eyes peeled and be sure to check back here. I would love to hear your thoughts about today’s workout in the comments, or if you tag me in your social media posts. I enjoy cheering you on and reading your comments.

See you soon! Don’t forget to have fun and take a moment to appreciate your health, and the physical and mental fortitude that brought you here to workout with me today.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

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

Repeat 1-3X

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

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

Exercise Description:

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 Core Exercises for Stronger Abs: 10-Minute Workout

Hello Everyone,

I hope you are ready for a fantastic, quick core workout. This 10-Minute exercise routine will have every part of your abs working. A strong core impacts everything from your balance to your posture and even the position of your pelvis.

Today’s exercise routine is a low impact workout. You will be down on the mat the entire time. So it’s very apartment friendly for anyone who needs to avoid jumping (and annoying your neighbors!) and for anyone who just needs a lot impact routine without getting up/down a lot.

This routine can be done for repetitions or time. Both breakdowns are listed below the video. Sometimes I like to do one round for time and one for reps. It’s amazing how such a simple adjustment can change the way the workout feels.

How to Find Motivation to Workout:

Today I want to take a second to talk about motivation. If you’ve been following me for a while, you know that I strongly believe that determination is more important than motivation. Quite frankly you will not be motivated to workout every day. Often I am tired, busy and overall just don’t feel like working out. I’m a normal human just like you, and I have days where I look forward to my workouts and days when I wonder how in the world I am going to muster the time and energy to exercise.

There are a few techniques that help me stick to my workouts even when I don’t feel like it:

Five Tips to Working Out When You Aren’t Motivated:

The five minute rule: I make a mental deal with myself that if I feel awful and want to quit after five minutes of exercise I can. For most people it isn’t the exercise it’s self that’s the problem. It’s the act of getting started. Most likely you won’t quit after five minutes because you already have workout momentum going. And if you do quit? At least you got in five minutes of exercise that you wouldn’t have otherwise.
Notice your improvements. Are you getting in more reps? Having more daily energy? Less back pain? Are you able to make it through more of your workout before taking a quick rest? Did you make it through a full round of an exercise that challenges you without stopping? These are all BIG accomplishments! Often we get so caught up on what we are struggling with that we fail to recognize how much our fitness and strength has improved.
Keep a workout journal or calendar. Record the workout, number of reps, number of rounds and how many breaks you took. Make a note of how you felt before the workout and how you felt after the workout. This can help you to recognize the accomplishments mentioned in point #2. It also helps establish an exercise routine. You can tell at a glance how much exercise you’ve done on a daily or weekly basis and see trends in your energy and health.
Pay attention to the way exercise makes you feel. I know that I will feel better and more energized after my workout 100% of the time. Knowing that I am going to achieve that feeling often motivates me to workout when I don’t feel like it.
Be flexible and give yourself grace. If you miss a few days, or fall out of the exercise routine completely don’t waste your energy on beating yourself up or convincing yourself you will restart next week, next month, next whenever. Just restart your routine right now, no matter what day of the week it is. Missing a few days, or even weeks, isn’t going to make a huge difference over the course of your lifetime. And really, exercise is about creating your healthiest and happiest life. Think about the way you feel when you are sick versus when you are healthy. Your health impacts EVERYTHING. It’s long term health that we are aiming for. So short term goals and accomplishments are great, but don’t let them distract you from that fact that consistency is developed through continuous practice. Your health is worth it.

If you have any additional tips to share or if one of these tips really resonated with you, please write them in the comments below. I hope you enjoy today’s workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

Bonus Burn: Core Workout: 12 Minute Home Ab Exercise Routine

Hello Everyone,

I hope you are ready for an amazing workout for your abs. This routine is only 12-minutes, requires no equipment and uses some of the best exercises to activate your entire core. As always you will find the workout video, workout breakdown and photo tutorial below.

This workout uses movements that will activate the center, sides and back of your abdomen. When doing a full core workout you want to be sure to utilize each of these areas and to use multiple planes of motion. When you do this you are truly getting an amazing core workout that activates all of the muscles.

Some of the benefits of a strong core include:

Better Posture
Improved Back Alignment
Improved Pelvic Alignment
Less Risk of Back Pain
Less Risk of Injury
Improved Balance
Improved Form During Exercises
Decreased Risk of Falling, Especially as you Grow Older

This is not a comprehensive list, there are other benefits, but this covers some of the basics of why it is important to have a strong core.

In my work as an Occupational Therapist, I spend a lot of time working on core strengthening with my patients. This is especially true if they are recovering from a stroke or other major illness or injury that has impacted their balance.

While we can never fully prevent accidents or injuries (some things are outside of our control), what we can do is keep ourselves as healthy as possible so that if the unexpected does happen we heal more quickly and give ourselves the best possible chance of making a full recovery.

Exercise is the best treatment for long term pain management and should be a primary line of defense and recovery. It’s an amazing tool, which is unfortunately under utilized by many. Of course, if you are dealing with a specific injury you should always consult with your doctor or therapist before trying out any new exercises.

Here is a random fact for you today: Did you know that Usain Bolt (the fastest man alive!) has scoliosis? Until he started working with his trainers to specifically train his core and back he suffered multiple injuries. Scoliosis doesn’t just impact your posture, but the way your legs strike the ground, and the position of your ribs and organs.

I have mild scoliosis and when I started training regularly my height increased. I make a conscious effort to fully and regularly train my core so that I maintain a healthy back and posture. As I (hopefully) have the honor of growing older I want to maintain my physical health as much as possible.

I would love to hear your thoughts on core workouts. Love them or hate them? Did you have a favorite move from today’s routine?

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

Repeat 1-3X

Legs and Abs Express: Quick Home Workout

Hello Everyone!

Today’s workout is short and sweet. We are going for repetitions instead of for time. We have some amazing movements focused on strengthening the core, legs and glutes. This routine only includes 8 exercises, but you will still feel your body working and growing stronger.

My favorite move from this workout is the Extended Bridge exercise. It’s amazing for the glutes and hamstrings (the back of the thighs). I have very strong quadriceps (front of the thighs) and sometimes they try to take over movements that should be activating the back of the legs. Single leg exercises like this allow me to focus on the muscles that I want to activate. The mind body connection has been shown to improve the benefit of exercises. That means focusing in on the muscles that you are working and making sure they are active during the movement.

The routine can be completed for 1-5 Rounds, depending on how much time you have. I love short routines like this because it can be really difficult for me to get in a longer workout when work and life with kids is hectic. Breaking it down into short and accessible rounds means that I can get in a round or two and even come back for an extra round later in the day. All movement counts. So if you are busy aim for 5-10 minutes of movement. It will also help improve your energy and keep you alert though out the day.

Ten Years of BenderFitness

When I filmed this workout we had about 375 unique workout videos. Now we up closer to 1000! It’s a lot of fun to look back and see how much we’ve accomplished over the past 10 years of BenderFitness. I’m thinking of putting together a list of all time favorite exercises to celebrate 10-Years. So if you have a favorite routine that you always find yourself going back to please share it in the comments below.

Over the years I feel like I’ve gotten to know so many of you from your comments and check in posts. It’s truly a joy to workout with you and I hope you know how much I appreciate you continuing to show up.

For me, one of the most powerful things about looking back on ten years of home workouts is knowing that I still feel as strong and healthy as I did when I got started a decade ago. My running speed and endurance isn’t where it was before having kids because I struggle to find time to run these days, but overall I feel amazing. I don’t have aches and pains. I have the energy to run and play with my kids and I’m able to continue finding fun and new ways to stay active.

For those of you who joined BenderFitness more recently, when I first started in exercise I could barely run two blocks before I needed a rest break. That was in my early 20s. I am stronger and healthier now, and that has come exclusively from working out at home with you. So whether you are just getting started, or if you’ve been here for a while. Take a moment to reflect on how capable you are and what you want the future of your health to look like. Health is worth the effort because it impacts every single moment of your daily life.

To Buy this Tank: https://my-store-c67ce6.creator-spring.com/listing/benderfitness-gear?product=95

I hope you enjoy today’s Throwback Workout.

Let me know if you enjoyed this routine and how many rounds you got in. Do you prefer reps or time? I really like mixing it up, because it changes the dynamic of the workout challenge.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Repeat 1-5X

10-Minute Core Workout Routine: Quick Ab Exercises

Hi Everyone!

Welcome to today’s workout! We have a great Core focused exercise routine on the agenda.

For this workout routine I use a stability ball. These exercises can also be done with a Bosu Ball or with no equipment on a mat. I enjoy the additional balance challenge of the stability ball, but there is always a way to modify so that you are working with the equipment you have at home. If you scroll down past the workout video, you will find the photo tutorial gallery. I demonstrate some equipment free modifications.

Remember that a balanced core workout will also activate the back of the body. I included the glute bridge exercise because pelvic stability and position is an important part of developing good posture and balance through your core and hips.

I really like this core workout, and I’ve been doing it 2-3X per week. It’s quick and easy enough that I can sneak in a round of two throughout the day. Also, because it’s low impact, if I’m doing the workout and my kids are around I don’t have to worry about one of them running under my feet during a plyometric move.

I filmed this workout for time, but when I squeeze in the workout I typically go for reps to account for adorable baby and pre-schooler interruptions. I like to encourage them to exercise and make it fun for them, so Esmé often gets to fly while I do sit-ups, and Maverick likes to sit on my back during the Plank Knee Thrust (done on the ground, not on the ball when he joins me).

Plank Knee Thrust: Part 1 (no ball). My son likes to sit on my back when I do this exercise.

Below you will find the workout breakdown for time and for Repetitions.

When I filmed this workout my plan was to do one round, 15-minutes of cardio on the treadmill and go for a second round. Instead I did one round paired with a 30-minute run on the treadmill. I found myself really enjoying the run and my music playlist, so I did an easy paced (comfortable enough to talk) 3-mile run.

I hope that you enjoy today’s workout. I filmed a 60-minute yoga flow, but I’m having issues with the audio not syncing correctly. If I can figure out how to fix that, I will post the yoga video this week. Let me know what you think of today’s workout.

See you soon!

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

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

For Repetitions: 50-Reps Per Exercise. Cross Reach and Plank Knee Thrust are 25-Reps per Side.

Sit-up
Cross Reach: Right
Cross Reach: Left
Ball Pull
Tick Tock Abs
Reverse Crunch
Glute Bridge
Leg/Hip Lift with Reverse Crunch
Plank Knee Thrust: Right
Plank Knee Thrust: Left

This workout can be repeated up to 3X.

Photo Tutorial:

Tabata Burn: Core and Cardio Workout: Fast and Effective

Hi Everyone!

I hope you’re ready for a quick, but effective workout. One round of today’s exercise routine will only take 12-Minutes.

It’s fast, but efficient. Today we are combining core exercises with cardio to strengthen and sculpt the abdominal muscles from every angle.

Tabata is a scientifically proven, super efficient method to improve your fitness level in a short period of time. This workout combines three different Tabata rounds.

Each segment of today’s workout will take 4-minutes. We have a quick break between rounds. During each 4-minute workout interval we have 8 rounds of 20/10. During the 20-second interval, get in as many reps as you can with good form. Push yourself. During the 10-second intervals it’s rest time.

Be sure to do a quick warm-up before starting. You warm up can be anything that gets your body warm and your heart rate elevated. Jump rope, jumping jacks, walking or jogging are all great warm-up options.

Be sure to hydrate after your workout, and let me know if you liked it! When you add a workout to Pinterest, share it on FB or IG, or like/comment on my posts on social media it helps us to stay visible (which also helps us stay free!)

As always, thank you for working out with me! I hope you found today’s workout challenging, but fun.

See you soon, with another new workout.

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Bicycle Glutes
2. Side Plank Hip Tap: Right
3. Side Plank Hip Tap: Left
4. Plank Toe Tap

1. High Knees
2. Mountain Climbers
3. High Knees
4. Frogger

1. Russian Twist
2. Three Point Leg Lift
3. Sit Thru
4. Superman

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Hi Everyone!

We have a very special workout collaboration for you today.

I joined up with the wonderfully talented Sean Vigue to create an amazing Total Body Workout. This routine combines Core focused Cardio HIIT and Power Yoga.

That means you are going to be getting a FABULOUS workout in today.

I have had the pleasure of collaborating with Sean Vigue on several occasions, and I am always proud of the workouts we create together. You will find the workout video, and HIIT breakdown below.

Let me know what you think of this workout, and if you would like to see more Bender/Vigue workout combos in the future.

You can find Sean Vigue on Youtube: https://www.youtube.com/user/motleyfitness or on his Website: www.SeanVigueFitness.com

His workouts are definitely worth checking out. Feel free to tag us both on Instagram or Facebook with your workout check-in.

In the Bender household, we are on week three of eating all home cooked meals. Okay, almost all home cooked. We’ve eaten out twice for Family dinner with extended family.

We are really noticing a difference in our energy levels, feeling healthier and stronger.

Eating all home cooked meals is so much more satisfying. It does take longer to shop, prep, cook, and clean all of the dishes. Somehow, despite the increased time and effort going into these tasks, with my increased energy levels it seems like I am able to get more done throughout the day.

We have been focusing on eating a wide variety of vegetables, and incorporating more meatless meals into our food rotation. We still eat seafood and poultry, but re-focusing on vegetables has us feeling great.

I hope you enjoy today’s workout! Please leave us a comment and let us know what you thought. Kind words of thanks to Coach Vigue for joining us are always welcome and appreciated.

Have fun and don’t be afraid to work up a great sweat! If we took you out of your comfort zone today, that’s a great thing. You never know how much you are capable of, until you try something new.

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout Breakdown:

First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50

1. Plié Twist and Tap-Right

2. Plié Twist and Tap-Left

3. Warrior III Pulse & Squeeze-Right

4. Warrior III Pulse & Squeeze-Left

5. Goddess Tap

6. Rock the Boat

7. Russian Twist

8. Plank Jack

9. Rotating Push-up

10. Heel Lift Plank

11. Temple Tap Abs

12. Reverse Plank Step

13. Side Plank Reach-Right

14. Side Plank Reach-Left

15. Angel Abs

Continue with Power Yoga by Sean Vigue.

Enjoy!

Always consult a doctor before starting any exercise program.

Quick Core Workout: No Equipment Belly Sculpting Exercise

Hi Everyone!

Are you ready to squeeze in a quick core workout today? I hope you said yes. This is a fun, and efficient workout that will exercise and strengthen your midsection from every angle. This exercise routine will help you build a stronger tummy.

I incorporated several moves into this routine to help strengthen the muscles used in a side plank. I got a lot of feedback from people who said Side Planks continue to remain very challenging. This routine will help build strength for full side plank and it’s harder variations. The workout video, and exercise photo tutorial is below. If you aren’t sure about any of the moves check out the photos and scroll through the video before you start.

Kneeling Side Hip Press

#BFFitFall Workout Challenge: We are nearing the end of the #BFFitFall Workout Challenge. How have you liked the Weekly Workout Schedules I have been making? Do you want me to extend the challenge, or create a new challenge for November?

Life Update: Things are going well here in the Bender household. Being back on a filming schedule makes me happy, and means that I am finally getting in consistent workouts again. My son is growing so fast. He is 15 months old, and everyone thinks he is two already. He seems to say a new word daily.

I made sensory boxes for him yesterday. I posted them on my Instagram story. If you are wondering what a sensory box is, it is quite literally a box that is used to stimulate your tactile senses in different ways. For example, my boxes included small stones, feathers, pom poms, popsicle sticks, pipe cleaners and more. You can also include things like rice, sand, or water.

As an Occupational Therapist I find myself incorporating sensory, fine motor, gross motor, vestibular input, and more therapeutic techniques into our everyday play routines.

Reading with my son.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Seated Lean to Lift
Table Press
Kneeling Side Hip Press-Right
Kneeling Side Hip Press-Left
Boat Heel Slide-Alternating
Swimmer
X-Squeeze Me
Down Dog Tap and Heel Press-Right
Down Dog Tap and Heel Press-Left
Seated Twist
Rotating Plank
Plank Crunch

Repeat 1-3X

Seated Lean to Lift: Part 1

Seated Lean to Lift: Part 2

Table Press: Part 1

Table Press: Part 2

Kneeling Side Hip Press: Part 1

Kneeling Side Hip Press: Part 2

Boat Heel Slide: Part 1

Boat Heel Slide: Part 2

Swimmer: Part 1

Swimmer: Part 2

X-Squeeze Me: Part 1

X-Squeeze Me: Part 2

Down Dog Tap and Heel Press: Part 1

Down Dog Tap and Heel Press: Part 2

Down Dog Tap and Heel Press: Part 3

Seated Twist: Part 1

Seated Twist: Part 2

Rotating Plank: Part 1

Rotating Plank: Part 2

Modified Rotating Plank: Part 1

Plank Crunch: Part 1

Plank Crunch: Part 2

Modified Plank Crunch: Part 1

Modified Plank Crunch: Part 2

15-Minute HIIT: Legs and Core: Home Workout Exercises

Hi Everyone!

It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.

My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.

My little daredevil.

Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.

Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.

Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left

Repeat 1-3X

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Warrior III: Part 1

Warrior III: Part 2

Warrior III

Frogger: Part 1

Frogger: Part 2

Hip Press/Glute Bridge: Part 1

Hip Press/Glute Bridge: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Bicycle: Part 1

Bicycle: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cheek to Cheek Plank: Part 1

Cheek to Cheek Plank: Part 2

Cheek to Cheek Plank: Part 3

Superman

Squat

Alternating Lunge: Part 1

Alternating Lunge: Part 2

Alternating Side Lunge: Part 1

Alternating Side Lunge: Part 2

Forward Lunge Lift: Part 1

Forward Lunge Lift: Part 2

SaveSave

12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

Hi Everyone!

It’s that time again…workout time! I hope you read that with as much enthusiasm as I typed it. I am so excited to workout again. I had several days off of exercise. My son turns one tomorrow, and we threw his first birthday part the other day. We had family and friends come in from out of state to celebrate with us. It’s been a joyful weekend.

My sister in law made a smash cake for Maverick. Once he saw people laughing, he went no holds barred and dove into the cake. We literally hosed him off and put him in the bath after cake time.

I do have new workouts coming your way this week, so be sure to stay tuned for that! I have so many topics that I have been planning to share with you. I need to sit down and get writing.

The Workout: 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.

How to Engage Your Core: 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.

The Cardio: I included a cardio jump rope workout below. You can choose to pair it with today’s workout, or do another cardio of choice. I like pairing core days with cardio. Jesse does core exercises prior to 90% of his runs.

I hope you enjoy today’s workout!

Melissa

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

PPS If you want to help support BenderFitness so we can get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

ntervals: 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