Bender Fitness

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Workout Programs:

  • #BFBodyFit 6-Month Home Workout Program
  • 10 Week BodyRock Boot Camp Workouts
  • 30 Day Fitness Challenges
  • About the Benders
  • Bikini Competition Workouts (12 Week Program)
  • Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program
  • Fit Pregnancy Workouts
  • Meal Prep & Diet Planning
  • Postpartum & Beyond: 6-Week Workout Challenge
  • Warm-Up & Cool Down Videos

Newest Workouts!

  • 16-Minute BURN & SCULPT Full Body Workout
  • 20-Min Cardio + Sculpt BURN: Full Body Workout
  • How To: Pistol Squat – 5 Exercises to Build to a Pistol Squat – with Progressions
  • 20-Minute Yoga Stretch & Mobility Flow
  • 10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit
  • 25-Minute FULL BODY BURN: No Equipment Workout
  • 10 Min Fast Burn: Full Body Compound Dumbbell Exercises – Low Impact, No Jumping Workout
  • 25-Minute Low Impact, Full Body Burn Workout: No Equipment, No Jumping Exercises
  • 10 Minute Full Body Workout with Dumbbells
  • 4-Min Workout: Tabata #4 of 4

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diet

Training and Supplementation: Choosing the Right Supplements

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  • Date May 19, 2013
  • Comments 2 Comments

Veggie Wrap: Fast, Healthy, Delicious

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  • Date April 23, 2013
  • Comments 5 Comments

NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas

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  • Date March 17, 2013
  • Comments 14 Comments

Walk Like An Paleolithic Ancestor Or Stay Away from Ho Hoe’s

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  • Date March 16, 2013
  • Comments Leave a comment

Eat Like Bender! A Typical Day of Meals

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  • Date March 13, 2013
  • Comments 24 Comments

Two Protein Pancake Recipes: Rolled Oats and Gluten Free

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  • Date February 22, 2013
  • Comments 14 Comments

Peanut Butter Oat Stuffed Baked Apples

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  • Date February 20, 2013
  • Comments 4 Comments

Abs Are Made in the Kitchen: Meal Prep

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  • Date February 11, 2013
  • Comments 24 Comments

Melissa Bender’s Grocery List

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  • Date July 14, 2012
  • Comments 16 Comments

Melissa Bender Diet

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  • Date June 26, 2012
  • Comments 4 Comments

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