Today’s workout is quick, 15-minutes per round, but you can repeat it to create a more intense and longer workout. This is a full body workout. I use a dumbbell and a stability ball in this workout, but I also provide alternate exercises for those of you that don’t have a stability ball.
The weight is optional, but I recommend it because it will increase the burn & challenge of the workout.
As always, when doing a HIIT workout you really want to push yourself to get in as many reps per exercise as you can. However, do not sacrifice form. Less reps with great form is better than more reps with poor form.
I started several new articles, including a pregnancy workout update to share my progress and workouts thus far. I have to finish them up, but I will get them posted at some point this weekend.
I hope you all enjoy the workout! Fit Fashion in this video is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
You can check in and let me know how you liked the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.
To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section.
Tonight is a Boot Camp night for me, so Jesse and I will be teaching a 40-Minute HIIT (separated into two 20-Minute Rounds that are repeated) workout with a 10-Minute Warm up and 10-Minute Cool Down.
I hope you enjoy today’s workout! Have fun with it, but push hard and work up a sweat. Remember, during HIIT you should be pushing hard and breathing heavy. The goal is to get in as many reps as possible during each interval with good form. If it’s to difficult to maintain form during the timed workout, you can switch it up and do the workout for reps instead.
I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Have fun and enjoy the workout!
Melissa
PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.
We are starting Week 4 of my 4-Week Workout Challenge today! I hope you enjoyed your rest day yesterday, because we are going into this week strong! Today’s workout will take 23-Minutes Per Round.
You can repeat this workout 1-2X or pair it with an alternate cardio to make your total workout time between 30-60 Minutes today. This is a high intensity workout that will get you sweaty, especially if you push through and try to get in as many reps as you can with each interval. Be sure to warm up before starting the workout.
Your warm up should be 5-10 minutes of dynamic movements (Jogging, walking, jumping jacks, jump rope, leg swings, etc) to get your heart rate up and your muscles warm. Stretching should be save for after your workout. You don’t want to stretch cold muscles.
Enjoy today’s workout!
Melissa
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.
*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. *HIIT workouts are very intense. Push yourself, but also listen to your body and be sure to warm up first.
Welcome to Week 3, and Workout #15 of my 4-Week Fit & Healthy Workout Challenge! I hope you’re ready to start the week off right with a great sweat! One Round of today’s workout will take 20-Minutes, but I recommend aiming for 30-60 Minutes total workout time today.
You can repeat this workout 1-3X, or pair it with cardio or an alternate workout of your choice. Be sure to hydrate and compliment your workout schedule with healthy food choices throughout the day.
If you want to Bookmark the Week 2 Workout Schedule you can find it here: Fit & Healthy Workout Challenge: Week 2 Workout Schedule. If you go back and repeat any of the workouts, challenge yourself to push harder and get in more reps than you did the first time around! I find that writing down reps can increase my effort, because I want to beat the score I got the first time around!
I hope that you are having fun with the workouts so far, and feeling great! Let me know how it is going on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy!
Melissa
PS: Fit Fashion is by www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Set your Interval Timer for 15 rounds of 30/50 seconds. Complete 30-Seconds of Cardio between each move.
1. Swimmer 2. Prone X-Reach 3. Pendulum Hop 4. Superman Pushup 5. Cheek to Cheek 6. Curtsy Lunge Kick Alternating (*I only did one side in the video) 7. Low Jack 8. Oblique Pushup 9. Kneeling Side Kick (right) 10. Kneeling Side Kick (left) 11. Plie Jump 12. Alternating Warrior III 13. Stick Situp 14. Extended Pushup/Back Stretch (Pushup Back Stretch) 15. Jumping Jacks
Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.
In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!
Split Squat
I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness
Have fun!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 10 of my 4-Week Fit & Healthy Workout Challenge! For the people competing in my DietBet Challenge, according to most recent weigh-in’s the group has lost a combined 418 pounds so far! Weigh-ins aren’t mandatory so I am sure the group total is even higher than that right now!
Yesterday was a tough workout day, and today is going to be a challenge as well. I hope you took your rest day on Saturday! If you ever need to switch rest days, you can do that during the week. I schedule two active rest days per week, so just adjust the schedule to your own needs. It’s important to listen to your body, and also challenge yourself.
Today’s workout is a Cardio Fat Burn, that will help sculpt and shape your entire body. Muscles are what give your body a toned look & give you curves. This workout works on burning fat and sculpting a strong and shapely body at the same time.
Let me know how you are feeling so far during the challenge! You can check in and tag me on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 9 of my Fit & Healthy DietBet Workout Challenge! I hope you’re ready for today’s 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.
You can repeat this workout or pair it with 30-Minutes Cardio of choice. Aim for a total workout time of 30-60 Minutes today. I also posted the video for my 10-Minute Jump Rope Workout below so you have a 10-Minute Cardio option to pair with this workout. Remember, if you don’t have a jump rope you can always do rope less jumping (pretend you have a jump rope and complete the moves).
Have fun with today’s workout!
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.
Welcome to Day 8, and Week 2, of my Fit & Healthy DietBet Workout Challenge. Today’s workout will take 18-Minutes per round. Aim for a total workout time of 60-Minutes today. You can repeat this up to 3X, or pair 1-2 Rounds with cardio of choice to hit your 60-Minute Workout goal.
Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.
For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.
This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.
Here are links to some healthy recipe ideas for the week:
Have fun with today’s workout! Push yourself & start week 2 of the challenge right! I have been seeing great comments and results in the DietBet Challenge page! It looks like everyone is on track to hitting their goal! My mom and both of my sister’s are competing in the challenge as well, and they are right on track with you all! Keep up the good work!
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.
Burpee: Part 1: Start in Plank. Hold here or do one pushup.
Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.
Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)
Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.
Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.
Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).
Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.
Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)
Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.
Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.
Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.
Today we have two workouts on our agenda. Both workout videos and breakdowns are below. The first workout is a 20-Minute Low Impact Workout for the Core & Glutes. Don’t let the words Low Impact fool you into thinking it isn’t effective! This workout is designed to create core strength through the front, sides (love handles), and back of your abdomen. This will help align your pelvis, improve your posture, and improve the aesthetics of your midsection.
The second workout is a 10-Minute Intense Cardio HIIT Fat Burn Workout. Go for max reps. The workout is short, but tough, and the goal is to really maximize your fat burn by pushing through the workout.
Our goal is to workout between 30-60 Minutes today. You can do 1 Round of Each Workout for a total 30-Minute Workout, or Repeat each workout 2X for 60-Minutes. You can also choose to do 1 Round of each workout and do 30-Minutes cardio of choice (running, biking, swimming, etc) to hit your 60-Minutes. Combining strengthening and cardio burn moves will help maximize your results and increase your fat burn during this challenge.
Remember to pair your workouts with healthy food choices. Don’t use them as an excuse to make unhealthy choices with your meals!
Welcome to Day 1 of my Fit & Healthy New Year & DietBet Challenge Workouts! One round of today’s workout takes 30-Minutes. In the video below I completed this workout for time (intervals), but I also included the breakdown to complete the workout for reps.
You can choose either variation, or complete a round of each to really challenge your body in two different styles of training. In this workout I am using 15-lb dumbbells. If you don’t have any weights you can complete the exercises with body weight only. If you do have weights I recommend using them because it will help boost your metabolism & burn, while increasing the challenge of each exercise.
During this challenge I encourage you to workout between 30-60 Minutes per day. You can do one round of this workout and 30-Minutes cardio of choice, or do two rounds of this workout for a total workout time of 60-Minutes.
If you haven’t signed up for the weight loss challenge yet you can do so here: www.dietbet.com/BenderFitness for a chance to win money & prizes by placing a bet on your ability to lose 4% of your body weight in 4-weeks. It’s a great motivator!
I hope you’re ready for a tough workout! My new DietBet Challenge officially starts tomorrow, but early weigh in has started! If one of your goals is weight loss & you want to know more about the challenge you can read about it here: Fit & Healthy 2016: Challenge. I will be posting this week’s workout schedule to go along with the challenge tonight so it will be ready for the early birds tomorrow.
Today’s workout is a plyometric interval workout that will get you sweating and get your heart rate up. When I filmed this workout I burned 179 Calories during the 15-Minute Workout. That averages to almost 12-calories per minute, which is higher than most people get during running!
It’s important to remember, that calorie burn does vary from person to person. During this workout I wore a heart rate monitor so it was very precise, but the burn will fluctuate based on how intensely you push, your weight and height. I am 5’5″ tall, so I am average height, and that should help you get a good estimate if you don’t have your own heart rate monitor.
For Christmas I got the FitBit Surge Smartwatch, which monitors heart rate throughout the day and during workouts, tracks runs and indoor workouts, and has a built in pedometer for steps. I still have some components to try out, but I will write a review for anyone who is curious.
I hope you enjoy today’s workout! If you want to join the DietBet Challenge you can sign up here: www.dietbet.com/BenderFitness. The game officially starts tomorrow, but you can join up until January 16th. The earlier you start, the easier it is to hit your goal! I hope to see you there!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
It’s workout time! Today’s workout takes 21-Minutes Per Round. This is a full body workout, with cardio bursts in between each exercise. Push yourself to get in the maximum number of repetitions during each interval & round of cardio.
This workout can be repeated to increase the intensity. Be sure to warm-up before the workout with some dynamic movements to get your heart rate up and your blood flowing (jumping jacks, jump rope, jogging in place, leg swings). This will maximize your body’s ability to work at a high level of intensity and get the most out of your workout. It will also help prevent injury.
Jesse and I took the day off of working out to focus on a home improvement project. With major help from Jesse’s dad we put in hardwood flooring! I am completely wiped out after our hard work, so I am going to get some rest, and plan a good workout for tomorrow.
BenderFitness Studio’s new floors!
I am now just over 13-Weeks Pregnant, and although I feel great, for the last two weeks I have been very fatigued. I have been taking more rest days, and sleeping more than usual. Baby Bender must be growing! I will keep posting old workouts here on the days when I don’t film, but there are new workouts from both Jesse and I headed your way. Cant’ wait to try out the new floors!
13-Week Baby Bump. Baby Bender is still doing a good job of hiding! Baby is about the size of a Peach this week.
Quick reminder: My new DietBet Challenge starts Sunday January 3rd. If one of your goals this year is weight loss, this game is a great motivator. The way it works: you place a bet that you can lose 4% of your body weight in 4 weeks. If you achieve your goal you are a winner. All winners split the jackpot! So you can make money for achieving your weight loss goals. In the past participants have had great results! You can sign up here: www.dietbet.com/benderfitness.
Have fun with today’s workout!
Melissa
PS: Today’s fit fashion is from www.Affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope
Today’s workout is a throwback workout! I filmed this for a 30-Day Challenge Program that I ran 2 years ago. In January I am starting another 30-Day Workout Challenge. I will also be running a new DietBet Challenge for those of you with weight loss goals. I have run two DietBet challenges in the past, and the participants had great success in losing weight during the challenge.
If you are interested in signing up for the challenge you can do so here: www.dietbet.com/benderfitness. The way the game works: you bet money on the fact that you can lose 4% of your body weight over the course of the challenge. The money from everyone who joins going into the jackpot. If you achieve your goal you are automatically a winner. All of the winners split the money in the jackpot. If every single person in the game wins you at least get your money back.
I will be providing workouts throughout the month and diet advice to help you with the challenge.
Speaking of challenges, today’s workout is a good one. It will challenge you cardiovascularly, while working & sculpting your entire body. I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through.
I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. If you don’t have a jump rope you can substitute High Knees, Burpees, or cardio of choice.
I hope everyone enjoys today’s challenge.
Have fun!
Melissa
45 seconds cardio of choice, 50 seconds max reps: 15 Rounds
-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee
It’s workout time! Let’s start the week off right with a brand new workout! Today’s workout takes 20-Minutes to complete 1-Round. Depending on how much time you have, you can stop after one round, or repeat it up to 3X for 60-Minutes total workout time.
When I teach this style of workout in my Boot Camp classes we do 2-Rounds plus a 10-Minute Warm-up and Cool Down for a total workout time of 60-Minutes. It’s important to listen to your body.
In case you didn’t hear the big news that I posted about in my Surprise! 2016 Will Be a Year of Change… Blog Post….I am expecting a baby in late June or early July. I am almost out of the first trimester, but if you are wondering why I am not pushing 100% and going as hard as I normally do during the workout that’s why. That doesn’t mean you shouldn’t be pushing as hard as you are able to go!
During the first trimester the baby is unable to regulate it’s body temperature, so although it’s fine to workout at a moderate intensity (you should be able to talk) you don’t want to work out so hard that your body temperature shoots up & you are gasping for air. I could have pushup a little bit harder than I did in this video, but I wasn’t feeling 100% so I listened to my body and kept it a bit lighter today.
Another thing about being pregnant….at times (like tonight) there are extreme amounts of bloating. It looks like I have a baby bump in the video, but it’s not actually there yet. I took the photo below yesterday. Fluctuations throughout the day are normal & nothing to worry about!
12.5 Weeks Pregnant-Working on a Baby Bump!
I hope you all enjoy the workout! I will be posting some pregnancy specific posts throughout the week & of course plenty of workouts!
Have fun!
Melissa
Set Your Interval Timer for 15 Rounds of 30/50.
30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise
Surfer
Hip Thrust-Right
Hip Thrust-Left
Side Lunge Punch
Mountain Climbers
Leg/Hip Lift
Angel Abs
Plank Knee Sweep-Right
Plank Knee Sweep-Left
Burpee
Lunge Hop-Right
Lunge Hop-Left
Warrior III-Right
Warrior III-Left
Sumo Pushup
Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio
I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.
In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook- @BenderFitness or www.facebook.com/MelissaBenderFitness. It helps others come up with new ideas!
Another option is to substitute cardio bursts for the weighted exercises (High Knees or Burpees), but I definitely recommend the weighted variation as it will help you sculpt and strengthen your body & give you a major calorie burn.
I am filming a new workout (or two) this morning so if you check back later there will be a brand new Body Weight HIIT workout posted.
Have fun with today’s workout & I hope you work up an awesome sweat!
Melissa
Fit Fashion: My Outfit today is from www.affitnity.com and you can get 15% off of your total order with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your time for 18 Rounds of 30/50.
-Deadlift 1. High Knees -Deadlift 2. Diagonal Leg Cross (right) -Deadlift 3. Diagonal Leg Cross (left) -Deadlift 4. Scissor V-Ups -Deadlift 5. Mountain Climbers -Deadlift 6. Squat Jumps -Squat & Press 7. High Knees -Squat & Press 8. Chair Pose -Squat & Press 9. Mountain Climbers -Squat & Press 10. Crunch & Tap -Squat & Press 11. L-Leg Lifts (right) -Squat & Press 12. L-Leg Lifts (left) -Romanian Deadlift 13. High Knees -Romanian Deadlift 14. Tuck Jump -Romanian Deadlift 15. Pushup to Side Plank -Romanian Deadlift 16. Knee Drop Plank -Romanian Deadlift 17. Mountain Climbers -Romanian Deadlift 18. Frogger to Wide Leg Pushups
Repeat 1-3X Optional: Pair with 20-30 Minutes of Cardio.
I hope you’re ready to workout! One round of today’s workout will take 40-Minutes. This workout consists of three parts. I put the workouts together in one video, but if you are in a rush for time you can find each section individually here:
Today is a very special day in the Bender household. It’s Jesse’s birthday! We will be doing some celebrating this weekend, but we will also (finally!) be filming some brand new workouts. In the mean time, I hope you enjoy today’s workout! It’s a great full body challenge!
Have fun today! You can find me on Facebook: www.facebook.com/MelissaBenderFitness, and on Instagram & Twitter: @BenderFitness
Let me know what you think about the workout and how you are feeling after this week’s workout schedule. Also, remember, you can adjust and add rest days to the week as you need. You should have 1-2 full rest days per week.
See you soon!
Melissa
PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.
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)
Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.
1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass
Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)
Done!!!! Be sure to Cool Down and finish with some gentle stretching.
Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge. Yesterday we did the 15-Minute Flab-U-Less Arm Workout with Cardio Fat Burn. I hope you’re ready to get sweaty today!
Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.
I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.
After two rounds! 441 Calories burned in 30-Minutes
As you guys can see I burned 441 Calories after 2 Rounds. In just 30-Minutes of working out that’s a lot of calories! The number of calories you burn will vary based on your height, weight, and the intensity level that you workout at. My polar watch comes with a heart rate monitor so it tracks very accurately. Everyone is different, but you can get an idea of the type of burn you are getting.
I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa
PS Today’s fit fashion is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
Today’s workout will strengthen and shape your entire body, while providing a great fat burn.
This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.
I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.
I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.
Have fun!
Melissa
Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.
I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!
You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.
So far this week our workout schedule has looked like this:
Thursday: Yoga Stretch or Rest Day headed your way.
Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.
Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
