DietBet Challenge: Day 24: Plank and Burn

Hi Everyone!

Good job sticking with the Diet Bet Challenge! You’re on Day 24 so we are almost at the end of the challenge.

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

PS Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

DietBet Challenge: Day 23: Strengthen Sweat and Run (or Jump)

Hi Everyone!

I hope you’re ready to sweat for Day 23 of the DietBet Challenge!

I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat.

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!
Melissa

PS Today is my sister, Kristen’s, birthday! She’s joined us for several workouts. Happy Birthday Kristen!

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

*Cardio

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

Diet Bet Challenge: Day 16: Intense Cardio Interval Workout

Hi Everyone!

It’s Day 16 of the DietBet Challenge!

I took this workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.

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.

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.

I included an alternate workout video below for those of you that aren’t able to incorporate the running aspects of this workout.

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

Melissa

Click the link to get your own Gymboss Interval Timer!

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)

Cool Down

Alternate Workout Burst for those who do not run:

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

Diet Bet Challenge: Day 15: Trial By Burpee

Hi Everyone!

Today is Day 15 of the DietBet Workout Challenge! Get ready to Burpee!

You should be noticing the results of all the hard work you have been putting in this month! You can choose to complete this workout for time or for reps. The breakdowns for both options are listed below.

Some people find that they push harder for reps, and others benefit from going for time. Which do you respond to?

Melissa

Don’t forget to check in on Facebook, Instagram and/or Twitter!

Click the link to get your own Gymboss Interval Timer!

Complete the Workout for Reps:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

or

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense).

*You can set your interval timer to 6 rounds of 60/30 second intervals.

1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

Diet Bet Challenge: Day 9: Jump Away Jiggle and 800 Meter Repeats

Hi Everyone!

Welcome to Day 9 of the DietBet Challenge!

This is a great fat burning, and toning workout. I paired it with a running workout, so I only went through it one time. If I hadn’t paired it with a running workout I would have repeated it up to three times. Choose whichever method works best for you! If you are running go for 1-2 rounds of the workout. If you aren’t running repeat the workout 2-3X.

This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn of this workout.

I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track.

I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down.

My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)

1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)

Break

2. .5 Miles: 3:15 Minutes (Speed 9.5)

Break

3. .5 Miles: 3:07 Minutes (Speed 9.6)

Break

4. .5 Miles: 3:00 Minutes (Speed: 10.1)

Break

5. .5 Miles: 2:58 Minutes (Speed: 10.1)

Break

6. .5 Miles: 2:56 Minutes (Speed 10.2)

Total Distance: 3 Miles

Total Run Time: 18 Minutes, 18 Seconds

I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. 🙂

I hope you guys enjoy the workout!

Melissa

Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout!

Click the link to get your own Gymboss Interval Timer!

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

1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap

Repeat 1-3X

Diet Bet Challenge: Day 6: 19 Minute HIIT: Full Body Fat Burning Workout

Hi Everyone!

Welcome to DietBet Challenge Day 6! You can join the challenge up to 2 weeks in, so if you want a chance to win $$$ and prizes for losing weight check it out here: www.dietbet.com/BenderFitness.

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us.

This workout can be repeated 1-3X. You can choose to go through it once and pair it with 30-40 Minutes of cardio of choice to keep total workout time between 20-60 minutes.

Have fun with this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

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

Plyo Cardio Fat Burning Workout (HIIT)

Hi Everyone!

This workout is intense, but fun! I am still on injured reserve, but I am happy to report that I am feeling much better! My neck starts to hurt if I stay in the same position for to long or spend to much time on the computer, but it isn’t as sore throughout the day.

Hopefully you are all putting in some good workouts for me (I envy you right now!)

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

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

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

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

Lean Muscle Fat Blast: Body Weight HIIT Workout

Hi Everyone!

I am re-sharing an older workout tonight. Unfortunately I was rear-ended this morning on my way to work and I suffered a neck strain. My doctor has temporarily restricted me from working out. I am not happy about the restriction, but I am going to let my body heal so I can get back to it 100%.

I am recruiting Jesse for some workouts, so you can still look forward to some new routines. It’s been a while since he’s been on camera!

I will also be working on getting things ready for my September DietBet Weight Loss Challenge. I will be sharing a sample meal plan, some recipes, and finalizing the workout program I will be sharing for the challenge. Be sure to check back! You can get more information here, or join the challenge directly at www.dietbet.com/BenderFitness. The pot is currently over $2500 dollars, and the winners split the pot and have a chance to win some other great prizes.

The workout below has two parts. I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout.

Enjoy!
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.

Repeat: 1-3 Times

Click the link to get your own Gymboss Interval Timer!

Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

16 minute Stomach Toning Fat Burn Workout

Hi Everyone!

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.

If you haven’t checked out my September DietBet Challenge yet you can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge. I am giving away some great prizes within the challenge!

I hope you enjoy tonight’s workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

Repeat 1-3X

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

20 Minute Cardio HIIT and Sweat: Workout to Burn Fat and Sculpt Lean Muscle

Hi Everyone!

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.

Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.

I repeated this workout twice. We filmed the second round, so I was feeling tired, but it felt great to push through it. It started to pour immediately after we finished the workout so we were treated to a double rainbow when it cleared up.

I am very excited to announce that I am now an Ambassador for Affitnity. I absolutely love fitness fashions, and Affitnity is consistently at the top of my favorites list. The outfit I have on in this video is available on their website, and I am excited to offer a special 15% discount code for all Bender Fitness followers. Just enter BenderFitness and you will get a discount!

You can check out the website at: http://affitnity.com and don’t forget to take a look at the Ambassador Page.

I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.

Have fun!

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.

Click the link to get your own Gymboss Interval Timer!

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

-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

Sweaty to Sculpted: 10 Minute HIIT Interval Workout

Hi Everyone!

One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.

I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.

Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

*This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as you progress.

1. Mountain Climbers
2. Crunch and Tap (with dumbbell)
3. Plie Jump
4. Curtsy Lunge (with dumbbell)
5. High Knees
6. Lunge Jump (with dumbbell)
7. Burpee
8. Plank Row (with dumbbell)
9. Heel Tap Abs
10. Extended Hip Lift (with dumbbell)

Repeat 1-3X

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight we had a family dinner (I can’t turn down my mom’s home cooking!) and Jesse had some stuff to take care of for work when we got home so I didn’t get to film a new workout.

While he was working I got in a great 3.1 mile run, and a 2 mile walking cool down.

I shared a link on Facebook to this 20 minute HIIT workout for those of you looking for a challenging workout tonight.

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

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

I will definitely see you tomorrow with a new workout!

Melissa

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

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

Round 1: Cardio Blast

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

Round 2: Sculpted Arms, Shoulders and Back

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

Round 3: Toned Glutes and Legs

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

Round 4: Tighter Core

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

*Be Sure to Cool Down

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

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

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Plank and Burn: Jump Rope and Plank for Tighter Abs

Hi Everyone!

We had a busy weekend. I will be writing a blog post about the race I did yesterday. I am hoping to have time to film a new workout tonight and get it posted, but we have some things to take care of tonight so I have to be flexible with my time this evening.

If I can’t get it done tonight I will be filming it as soon as I get home from work tomorrow.

In the meantime this is one of my older workouts. I enjoyed this workout a lot, and I have wanted to repeat it.

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Hi Everyone!

Welcome to today’s workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. 🙂 I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine’s article on proper form for the kettlebell swing. You can find a great video tutorial here.

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion.

I apologize for the inaccuracy. I will most certainly be working on my form with this exercise.

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today’s workout! It’s a really good/challenging routine. 🙂

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X

Sculpt & Sweat: 20 Minutes

Hi Everyone!

Yesterday I wanted to get outside and walk. The night was beautiful, the sunset was gorgeous, and we ended up walking a little bit over 4 miles.

I love HIIT, working hard and sweating, but sometimes it feels amazing to take it easy and focus on moving. It’s good for your body to have easier days, it allows you to recover physically and mentally so that you have the drive to push on your hard days. Physically walking is very beneficial for your body.

I have also posted a link to my 20 Minute Sculpt and Sweat Workout below. I will be sharing a new workout today, but it won’t be posted until this evening.

If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you.

Remember, modify moves until you are able to perform the harder variation with good form. 🙂

Enjoy today’s workout, I will be seeing you later!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer:
You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2X. Or complete the workout for reps as listed below.

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

Summer Ready Tummy Workout

Hi Everyone!

This is a throwback workout that is fantastic for your core. It utilizes challenging moves that work your entire core to help you get a sculpted middle.

This workout was filmed about a week after my first NPC Bikini competition, so seeing it is a good motivator for me! The last several months we have had many major life events happen and my workouts haven’t been as consistent as I would like.

To add another thing to the list of craziness, yesterday the brakes on my car failed while I was driving. It was a terrifying experience, but I am okay and managed not to hit anything.

I intended to film a new workout tonight, but I came home from work utterly exhausted and took a much needed (3 hour!) nap. After the stress of yesterday I think my body needed the sleep more than a workout.

So I will see you tomorrow when I get home from work with a new workout. In the meantime enjoy this one!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

1. Plank Jack
2. Pendulum Squat
3. Temple Tap Abs
4. Pendulum Hop
5. Plank Crunch Pushup
6. Twisting Sumo Squat
7. Weighted Leg Lift Abs
8. Star Tap
9. Crab Toe Touch
10. Runner’s Lunge Twist

Repeat 1-3X

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation.

The Strong Women tank (pictured above) is aligned with fighting domestic violence.

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code “fitness” to save 20% off your order at their website: www.ChaseInfinite.com/women.

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement.

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
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.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Intense Cardio Interval Workout

Hi Everyone!

Yesterday I took my workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max.

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.

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

Melissa

Click the link to get your own Gymboss Interval Timer!

Warm-Up

Alternate Workout Burst for those who do not run:

Fat Burn Body Toning: Shape and Sculpt

Hi Everyone!

I have another fun workout for you! This is a throwback workout. I was out of town for the weekend. We had a death in the family, so it was tough, but still great to see some of my extended family.

The first time I did this workout it took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I will let you know how long it takes me to do it this time!

I will be posting a new workout tonight. I’m excited to get back to it, and get moving. I got in a nice run while I was away, but that was the only chance I had to exercise.

I hope you guys enjoy the workout!
Melissa

PS I love to hear how your workouts are going, and see your progress! Let me know on: Facebook, Instagram, or Twitter. #BenderFitness

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-2X

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees