Full Body Sweat & Core Galore: Home Workout

Hi Everyone!

Today I have a workout combo for you. Both of these workouts are from one of my 30-Day Challenge Workout Programs. If you do both workouts it will take 31-Minutes. Or you can choose to do just one workout.

Today’s workouts are a full body workout and a core workout. The combination is very effective for full body results, with strength building and fat burning aspects to both routines.

I finally got back to my workouts yesterday. I decided to ease into it with a run outside. I did a 5-Mile run at an easy pace. I am planning to film a new workout tonight. I am fighting a cold/allergy right now, so I am hoping it eases up throughout the day. With the stress of my nephew being in the NICU, and missing workouts it’s not very surprising that my immune system wasn’t in tip top shape.

I am going to hydrate, focus on making healthy choices, and help my body to kick this cold out!

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Post Run: I got in 5 miles. For dinner I had chicken, tomatoes, spinach and green olives cooked in some extra virgin olive oil. I served it with a whole grain wrap and some hummus.

I hope you all enjoy the workout combo!
Melissa

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

20 Minute Full Body HIIT Boot Camp: Home Workout

Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

This was an amazing weekend for us. My nephew came home from the NICU today! My dad and brother came in from NY to visit, and I had a slumber party with my other niece and nephew (Hayden and Caroline). It was a family filled weekend, and I got in zero organized workouts, but stayed very active. I still haven’t been able to get back on track, but that is changing this week. So much of my stress has been relieved!

Olivia loves having her baby brother home. <3

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

20 Minute HIIT Home Workout: Sweat to Sculpt

Hi Everyone!

I hope you’re ready to work up a sweat today! One round of today’s workout will take 20-Minutes. It can be repeated up to 3X, or paired with 20-30 Minutes Cardio of choice, if you are looking for a more intense workout.

During this workout, push yourself to complete as many reps as possible. Always focus on form. If you need a rest break, take it, and get right back into the workout as quickly as possible.

You can also complete this workout for reps:

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

If you go for Reps time how long it takes you to complete one round. Keep track of your time, and bookmark this workout. When you go back to it (or when you go for Round 2) try to increase your speed. It’s a great way to up the intensity of the workout.

Update on my Nephew: Dax is still doing really well. The only tube he has left is the feeding tube, but he is getting better at eating. I’m hoping he will be able to leave the NICU soon!

I hope you all have a great day! Have fun with this one!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

Full Body Bender Home Workout

Hi Everyone!

I have slacked off with working out this weekend. The stress of worrying about my nephew being in the NICU, and starting a new job a few weeks ago, has left me feeling 100% exhausted and worn out. I decided to take the weekend off of filming new workouts and blogging, and give myself some time to just relax and recuperate.

Dax is still in the NICU, but he is getting a little bit better every day. This week I plan on getting back on track with my workouts too.

I did some quick exercises just to keep my body moving, and get something in. Even though I was taking the weekend off, I feel better when I keep myself moving. You can check out my quick workout in the photo below.

Below I posted a link to a Full Body Bender Boot Camp Home Workout. When I filmed this workout I was super consistent with both my workouts and my running. I really want to get that consistency back into my routine. It seems like there have been a lot of challenges in my way lately. It’s time to re-focus. I can feel the differences in my energy, strength and endurance, and I want to get all of those things back on track.

I hope you all enjoy this workout.
Melissa

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Repeat 1-3X

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

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

15 Minute HIIT: Full Body Home Workout

Hi Everyone!

Are you ready for today’s HIIT workout? I did this workout two days in a row due to some technical difficulties while uploading the workout. It is a great 15 Minute HIIT workout, that will work your entire body, help you burn fat & have you working up a sweat in no time. The video and workout breakdown are below.

The first time I did this workout my sister was labor, delivering my nephew Dax. Immediately after filming (and showering), I headed down to the hospital to wait for Dax’s arrival. As I headed down I got the news that there were some complications. Dax has Meconium Aspiration Syndrome (MAS). He is in critical care at the NICU, and has a nurse assigned to him 24 hours per day. His lungs are filled with Meconium so he is unable to breath on his own. He has an oscillating ventilator to help him breath & keep his lungs open. My sister, Jessica, and my brother-in-law, JJ, are allowed down to the NICU to see him any time day or night.

I just got home from visiting my nephew, Dax, in the NICU. He was born yesterday afternoon and is having some problems with his lungs and breathing. He is strong & I believe that he will make a full recovery. My sister, Jessica, and brother-in-law, JJ, are staying strong and spending time bonding with Dax and letting him know how loved he is. Any prayers, thoughts or well wishes that you can send their way are greatly appreciated. I will pass it on to them on. This baby is already a survivor and a warrior in my eyes, and he is surrounded by so much love. ❤ #PrayersForDax #GetWellDax

When I got home from the hospital the day he was born, I tried to upload the video for this workout. As I was uploading it the video & all of the photos completely deleted from both my computer and the camera card. My first thought was “at least this is fixable. I can just re-film.” Yesterday, I got home from work, re-filmed the workout and went to visit my nephew in the NICU.

I am hoping that the same applies to my beautiful nephew. At least this is fixable. The nurses and doctors are taking such good care of him, and his lungs have shown improvement on the x-rays already. He is a big, strong boy (21 inches, 8 lbs, 13 oz). He is already surrounded by so much love.

Thank you to each and every one of you that has sent prayers, thoughts and well-wishes. I will keep you updated on Dax’s progress.

Let’s get stronger together, and will some of that strength to my nephew in his recovery. Thank you all.
Melissa

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank

Repeat 1-4X

15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

Hi Everyone!

I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.

This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.

While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.

BenderFitness.com Cat Workout

I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!

I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.

If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.

Training Jump: Sky Diving

Wish me luck at my new job!
Melissa

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Fat Burn & Full Body Workout

Hi Everyone!

I have a great workout combination for you today! You can mix and match the videos below, or choose just one video to focus on today. I included two workouts, with the breakdown and cardio option below.

These routines combine HIIT and Repetitions, with a cardio option so it will challenge your body in a multitude of ways. You can adjust the number of rounds to your body. Be sure to challenge yourself and push through, while also focusing on proper form for each exercise.

I will be posting new workout today or tomorrow so be sure to check back. Jesse and I took the weekend off for an exciting trip to celebrate our 5-Year Wedding Anniversary. Yesterday we went White Water Rafting, and today we are going Sky Diving.

A little peek into our wedding day.

White Water Rafting was a lot of fun, and was also a great arm, back and core workout. You get your legs involved in the action too, by holding yourself in the raft. We both managed to stay in the raft the entire time. I’m a big fan of outdoor activities that involve your whole body. It’s fun & it’s a great form of exercise outside of the bounds of a regular workout.

I hope you enjoy today’s workout combo! Get ready to sweat!

Melissa

PS If you scroll all the way to the bottom of the page, I included a video of the dance Jesse did for me at our wedding.

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

Repeat 1-3X

Optional:
After each round, complete 1 round of Cardio or running. I did one mile on the treadmill after each round and repeated the whole workout 3X.

My Cardio:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

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

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs

Our Wedding Day. Jesse’s dance:

Intense Cardio Interval Workout: VO2 Max Fat Burn

Hi Everyone!

Last night I got in a challenging running workout. You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.

Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed.

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.

My workout was slightly different last night. Jesse is training for a Half Marathon so filming on week nights when we both get home from work is tough to fit in. Here is the breakdown of the run I did last night:

It was a VO2 Max workout to improve my running speed, endurance and lactic threshold. It was short, but challenging. On lap 5 a dog decided to run with me so I had to stop (lap 6 I was talking to the dogs owner and forgot to pause my watch). Initially I was going to alternate easy laps with quick laps, but I was in a hurry so I ended up cutting down the recovery time. With running, to get faster you have to run faster and learn to push yourself. Start with smaller chunks of time and expand from there. It doesn’t matter what speed you are starting from. Alternate a hard pace with an easy pace (or full rest break).

I also included a quick Lower Body Workout & Alternate Cardio Workout for those of you that don’t run.

I hope you enjoy this one! It’s tough, but a great challenge!

Melissa

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
-Run (3 Minutes: Harder than race pace)

Finish with a Cool Down

Alternate Cardio Option:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Repeat 1-4X

4-Minute Standing Lower Body Workout

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-4X

30-Minute Full Body Home Workout & Fat Burn

Hi Everyone!

Are you ready to work up a sweat and get in a great workout? One round of today’s workout will take 30-Minutes if you do it interval style as I demonstrate in the video below. I have also included options for repetitions with the workout breakdown.

I went through this workout 1X today Interval Style. I plan on repeating it tonight for repetitions to vary the challenge. This workout includes moves to challenge your muscles in all planes of movement. This helps recruit some of the hard to reach muscles & create muscular balance with all over strengthening.

The cardio bursts incorporated throughout the workout help to maximize your fat burn. I wore my heart rate monitor during this one and burned just over 300-Calories during one round of the workout.

I will be working on posting some of the recipes that were requested on Facebook & instagram. I plan on sharing more healthy eating and meal prep ideas. I placed my first food order through Thrive Market today. You can click on the link to find more information here. I will be reviewing the service after I get my first order.

Have fun with today’s workout!
Melissa

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Curtsy Lunge Curl: Part 1

Curtsy Lunge Curl: Part 2

Down Dog Dolphin Press: Part 1

Down Dog Dolphin Press: Part 2

Sit to Stand Thigh Sculpt: Part 1

Sit to Stand Thigh Sculpt: Part 2

Sit to Stand Thigh Sculpt: Part 3

Side Plank Leg Lift: Part 1

Side Plank Leg Lift: Part 2

Windshield Wiper Dip: Part 1

Windshield Wiper Dip: Part 2

Windshield Wiper Dip: Part 3

Lunge Jump Squat: Part 1

Lunge Jump Squat: Part 2

Lunge Jump Squat: Part 3

Down Dog Toe Touch Reach: Part 1

Down Dog Toe Touch Reach: Part 2

Pretzel Lift

Squat to Curtsy Lunge Kick: Part 1

Squat to Curtsy Lunge Kick: Part 2

Squat to Curtsy Lunge Kick: Part 3

Warrior Row: Part 1

Warrior Row: Part 2

Side Plank Hold

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

19 Minute HIIT: Full Body Fat Burning Workout

Good Morning!

I hope you’re ready to get in a great workout today! This workout takes 19-Minutes to complete one round. This is a great fat burner, and will have your heart rate up & body working hard in no time.

During this workout focus on getting in as many reps as you can during each interval while maintaining good form. Less reps with better form will help you achieve better results. During exercise you always want to move through the full range of motion to maximize the benefits of each exercise.

If you aren’t ready to do this as an interval workout you can complete the workout for reps.

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

Sometimes I like to do one round timed, and one for reps. Both techniques challenge the body differently. Pick whichever style is best suited for you and your workout goals.

Yesterday I did a 7-Mile run outside. I’m planning on doing another half marathon in October so I am working on building up my mileage.

I hope you all enjoy today’s workout & get in a great sweat! Thanks for joining me. Let’s keep getting stronger and healthier every day!

Melissa

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt-No Equipment Workout

Hi Everyone!

I have a brand new workout for you! 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.

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.

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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 did push through to complete a second round. I was exhausted all day today. It took a cup of coffee and a lot of will power to get myself moving when I got home from work today. I am glad I did it! I felt so much better, and had much better energy after getting through two rounds of today’s workout.

After two rounds! 441 Calories burned in 30-Minutes.

I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

20-Minute Full Body Fat Melting Home or Gym Workout

Hi Everyone!

Today’s workout is a throwback workout (the video is below). It was Day 2 of my 30 Day Workout Challenge. The focus of the challenge is completing a minimum of 15 minutes of exercise per day for 30-days. I will be filming a new workout today.

First I am headed to a family brunch, so it won’t be posted until a bit later. For those of you who prefer to workout in the AM, I think you are going to enjoy this workout!

If you want to start with Day 1 of the 30-Day Challenge you can find that here: Day 1: 15 Minute HIIT Core Fat.

This workout is a 20-Minute Interval Workout. I modified this workout from one I did with my Boot Camp Class. Cardio bursts are interspersed with longer intervals for maximum repetitions. The workout has three sections: lower body, core and arms. This routine will work your entire body and burn fat at the same time.

For your cardio you can do: jumping rope, high knees, jumping jacks, froggers, or cardio of your choice. When I filmed this workout I followed it up with a run on the treadmill for a bonus cardio burn.

I took yesterday off from filming because I did an evening 5K. For me I was focusing on running the race based on how my body was feeling and ignoring my watch. Sometimes when I check my watch to much during a race I end up running an interval workout and wearing myself out by training to speed up or slow down to maintain a specific time. I wasn’t expecting to win anything, but I came home with a medal!

Our friend, Wes, won first place overall. Wes and Jesse have been training together, and Wes has been putting in some amazing running and great times! Jesse had to sit this race out due to tightness in his left glute/hamstring. He wasn’t happy about missing the race, but better a missed 5K than a lingering injury! We are focusing on stretching. I will be sharing that routine.

I hope you all enjoy the workout!
Melissa

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)

20-Minute Boot Camp: Full Body Workout (No Equipment)-Fat Burning Workout

Hi Everyone!

I hope you’re ready for a good workout today! Today’s workout is a 20-Minute Boot Camp that will get your entire body working!

You don’t need any equipment for this workout. If you want to increase the intensity of some of the moves you can add dumbbells to some of the moves. You can always adjust the challenge to your own level, and your own needs.

My friend, Jon, wrote an article for my blog about building lean muscle mass. You can find that here: How to Build Lean Muscle While Decreasing Body Fat: Tips for Exercise, Diet & Supplements. If you have any more questions for him feel free to post them in the comments or send him a message.

Have fun with today’s workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle

Repeat 1-3X

Warrior Squat

Twisting V-Up
Instagram Tutorial Here

Mountain Climber

Runner’s Lunge

Heel Tap Abs

Russian Kicks

Twisting Sumo Squat

Extended Crunch: Part 1

Extended Crunch Part 2

Pendulum Hop

Side Lunge Punch
Instagram video tutorial here: BenderFitness Instagram

Jump Kick (Alternating)

Temple Tap Abs

Frogger

Down Dog Hop

Balanced Bicycle

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

Hi Everyone!

It’s workout time!

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

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

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

Melissa

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

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

Cardio Bonus Burn Option:

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

20-Minute Full Body: Cardio Sculpt Workout

Hi Everyone!

I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.

I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.

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

Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.

Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.

Have fun with this workout!
Melissa

Gambit Loves Workout Time!

*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.

Sumo Pushup
Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Balanced Leg Abduction with Rotation-Right
Balanced Leg Abduction with Rotation-Left
Standing Frog Hop
Dips
Decline Shoulder Tap Pushup
Walk the Plank
Tricep Push-up-Right
Tricep Push-up-Left

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

High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!

15 Minute Full Body HIIT: Body Weight Home Workout

Hi Everyone!

I hope you’re ready for a full body challenge. This workout will work your arms, back, core, glutes and legs. One round takes 15 minutes, but you can repeat the workout to intensify the challenge.

I completed this workout for time, but you can also choose to do it for reps.

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

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Over the past few days I had an allergic reaction (hives) to something. I am going to be having some allergy testing done, but I will also be really focusing on what I am eating. I will post more about that, and about the allergy testing process as I go through it.

I hope you enjoy the workout!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

22 Minute HIIT Sweat: Fat Burning Full Body Workout-Body Weight

Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it.

You can find me on Instagram: @BenderFitness

I have a new workout for you, but I had some technical difficulties with the video. I will be working on getting it posted (or re-filmed) tonight when I get home from work.

Have fun getting sweaty!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

21 Minute HIIT Full Body Real Time Workout: No Equipment, Home Workout Cardio Fat Burn

Hi Everyone!

Today’s workout takes 21 Minute Per Round. This workout is fantastic for building lean muscle and burning fat. You can modify the number of rounds you complete of this workout to suit your own needs. I recommend 1-3X through.

Be sure to warm-up before the workout and cool down afterwards. A warm up will maximize the burn and benefits you get when going through the entire routine.

This is a quick, but effective full body routine. Remember to push yourself throughout the workout. If you are repeating you can take a quick break in between rounds to get some water and recover, but go back into it before your body has time to cool down.

I hope you guys enjoy today’s workout!

Melissa

PS Today’s fit fashions are from www.Affitnity.com, and Bender Fitness followers get 15% off with the code BenderFitness at check out. I am loving the new pants!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout

Hi Everyone!

Today I have a Full Body Fat Burning Workout for you! This workout takes 16-Minutes Per Round. It’s a great workout for building strength and definition, while also burning fat. This was my second time this week going through this workout.

I did this workout with Jesse, Jayson and Jon earlier this week. We had a personalized Boot Camp, and followed it with a 2-mile Run outside. They were both troopers, and really pushed themselves during the workout. Hopefully they will agree to be in a video in the near future!

Training Jayson & Jon for their first live BenderFitness workout.

They twins (Jayson & Jon) have been wonderful hosts, showing us all over Los Angeles and the surrounding areas. Our trip has been to short, but I still have a few days off of work to get home and get in some more workouts to share with you all here.

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Jesse and I at the Santa Monica Pier with Janell & Jon.

Jesse and I in Hollywood with Jon and Jayson

I hope you like today’s workout! I found it challenging, and effective. Remember to push yourself for maximum reps. You should always be focused on form. If you start to lose form, slow down, or take a quick break, and get right back to it.

I posted an article earlier today. You can check it out here: Lean & Fit: 10 Tricks to Creating a Workout Program & Diet to Achieve Your Fitness Goals. The article has a lot of great information, and addresses some of the main questions people often send to me.

Have fun!
Melissa