Bender Fitness

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Workout Programs:

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

Newest Workouts!

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

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fitness tips

Frozen Banana Bites

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  • Date September 16, 2012
  • Comments 4 Comments

To Quit, or not to Quit…

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  • Date August 14, 2012
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Melissa Bender’s Grocery List

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  • Date July 14, 2012
  • Comments 16 Comments

Melissa Bender Diet

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  • Date June 26, 2012
  • Comments 4 Comments

strong IS the new skinny: normal weight obesity is on the rise

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  • Date March 10, 2012
  • Comments 3 Comments

Why Pull-ups Are Worth the Effort

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  • Date March 6, 2012
  • Comments 4 Comments

How to do Warrior 3 Pose/Single Leg Deadlifts with Modifications from A…

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  • Date February 16, 2012
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Proper Pushup Form and Variations

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  • Date February 7, 2012
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How to Get Enough Protein

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  • Date February 5, 2012
  • Comments 5 Comments

Cardio Challenge Day

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  • Date December 3, 2011
  • Comments 1 Comment

Don’t have a Fitness Stall!

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  • Date November 30, 2011
  • Comments 1 Comment

Health Benefits of Jumping Rope

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  • Date November 21, 2011
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