It’s workout time again! Today’s workout is a 20-Minute Cardio HIIT & Sweat Workout. This routine utilizes jump rope fat burning intervals with body weight exercises to work you out from head to toe. If you don’t have a jump rope don’t worry! You can do the movement without the rope, substitute high knees, or substitute another cardio burst of choice (Burpees anyone?)
Remember, there is always a way to modify a workout or exercise to make it fit your needs! Which reminds me, I want to give a special birthday shoutout to two special people today: My father in law & my friend (who has been a special guest on BenderFitness!), Nicole! Nicole joined me for several workouts including this Hands Free: Standing Lower Body Workout. It’s a workout that is body weight only, and you don’t even have to get down on the floor for any of the exercises!
Have fun with today’s workout! I will also be posting an article later this evening on Running During the Third Trimester of Pregnancy. Can you believe that I’m 34-weeks pregnant already? I posted a video on my Instagram (@BenderFitness) and Facebook page (www.facebook.com/MelissaBenderFitness) of me running with my big baby bump. My workouts have changed, but they feel amazing!
-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)
It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.
Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.
This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.
I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.
Have fun today & work up a good sweat!
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*
I hope you’re ready for a quick, but challenging Interval Fat Burn Workout! This workout combines repetitions with cardio bursts. I use a kettle bell for a few moves, but you can use dumbbells or your own body weight if you don’t have equipment handy.
You can repeat this workout, or pair it with another workout to make it longer and amp up the burn.
Remember, you can always adjust the schedule to fit your rest days. The most important thing is being consistent with your workouts, and that happens best when you prioritize it in your own lifestyle.
I will be posting another pregnancy update this weekend, so be sure to check back later if you want to see how I am doing at 33+ weeks pregnant. In the mean time I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sadly my Facebook posts are being shown to barely anyone due to changes in facebook’s policy’s and advertising program. They want me to pay $1000s of dollars just to show my posts to people who have already liked my page. Running a free website doesn’t allow me to do that, so please click to subscribe to notifications on my Facebook page if you want the fastest updates.
1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)
Repeat 1-3X
*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂
I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.
Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes. He is also the author of several fitness books, including Power Yoga for Athletes, which I really enjoyed. Sean and I filmed this workout collaboration last summer.
This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways. Strength, isometric and isotonic movements, plus cardiovascularly. This is a fantastic full body workout challenge.
Have fun with today’s workout! Last night we celebrated Mother’s day with Jesse’s mom, and today we are celebrating with my family. We decided to do Bike Riding as a family. We are able to rent the pull behind pods for my niece and nephew.
Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.
I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.
I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.
Baby Bender: 31.5 Weeks Pregnant
Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.
I hope you all enjoy today’s workout combo!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Max reps during each 50 second interval, 10 seconds of rest between each exercise
1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip
10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 1. High Knees 2. Elevated Leg Series (right) 3. Elevated Leg Series (left) 4. Dive Bombers 5. Angel Abs 6. Heel Tap Squats 7. Pendulum Squats 8. Walking Push Ups 9. Russian Kicks 10. Lunge Jump Kicks 11. Rolling Elbow Tap Plank 12. Heel Tap Abs 13. Burpee 14. Heel Tap Plank 15. Ball Pull or Frogger
Repeat 1-3X
Optional: Pair with 30 Minute of Cardio
It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.
You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!
The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!
I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).
Have fun with today’s workout combo! I will see you soon!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)
Set your interval timer for 10 Seconds Rest, 50 Seconds Max Reps
1. Walk the Plank 2. Pulsing Leg Lift 3. Half Burpee 4. Warrior Deadlift (right) 5. Warrior Deadlift (left) 6. Side Plank Reach Through (right) 7. Side Plank Reach Through (left) 8. Hydrant to Bird Dog (right) 9. Hydrant to Bird Dog (left) 10. Side Lunge Lift (right) 11. Side Lunge Lift (left) 12. Heel Tap Plank 13. Temple Tap Abs 14. Single Leg Squat Stretch (right) 15. Single Leg Squat Stretch (left)
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice
10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.
1. High Knees 2. Froggers 3. Mountain Climbers 4. Pendulum Squats 5. Chair to Lunge (right) 6. Chair to Lunge (left) 7. High Knees 8. Froggers 9. Mountain Climbers 10. Temple Tap Abs 11. Hip Lift Tap 12. Snow Angel 13. High Knees 14. Froggers 15. Mountain Climbers
It’s workout time again! I hope you are having a good week! We are slowly working our way back towards the weekend (which I am really looking forward to!) Today’s workout is a full body routine. I use a kettle bell and a stability ball in this workout. If you don’t have the equipment, don’t be afraid to improvise.
You can perform moves from the floor instead of on a stability ball, or you can elevate yourself on a chair or bench. If you have a better modification please share it in the comments below!
I filmed this workout for Reps, but if you prefer you can make it a 15 Minute HIIT by setting your interval timer for 15 Rounds of 10/50.
or: You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals.
1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)
It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.
I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.
All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.
These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:
It’s another day & time for another workout! I am having a great time going through the BenderFitness archives to pick out workouts to share with you. It gives me a great sense of accomplishment to realize that I have now filmed over 700 different home workouts! Cheers to adding to that number!
Keep your core strong during all pushups and planks, bend the elbows to 90 degrees. Keep a straight line from heels to hips to shoulders, and lower your body toward the floor.
Today’s workout is a full body workout. I use a bench for two moves in this workout, but you can use a chair or other sturdy surface. I also use a jump rope. If you don’t have one substitute high knees, or do rope less jumping (the same movement you would with a jump rope).
Yesterday I got in a great run outside. The sunshine was calling to me! I am slowing down more during my runs now, but they still feel amazing. Someone asked me if I feel like my belly is bouncing while I run, and I haven’t noticed that at all. I feel great, and I monitor my Rate of Perceived Exertion throughout the run (and any other workout) to make sure it isn’t to intense.
Slow & Steady! I monitor my pace by talking to the baby while I run to make sure I’m not to out of breath!
My core/abs still feel nice and strong, like they are supporting the baby and my body. I have no back pain or discomfort (knock on wood!)
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
It’s time for another workout! Today’s workout will get your heart rate up and have you working up a sweat. I did this one for repetitions. If you prefer intervals, check out the moves in the video and then set your timer for 12 Rounds of 10/50 and go for maximum reps.
In one exercise I use my bench to jump up onto. If you don’t have anything sturdy to jump on, you can substitute a regular squat jump. It is going to be back to back with a Squat Jump with Heel Tap. You will definitely feel the burn. Rest if you need to, but aim to get in as many jumps as you can.
During any jumping exercise be sure to land with a slight bend in your knees. This helps prevent jarring and protects your knee joint. If the jumps are to intense, you can substitute a stand and squeeze at the top of your squat. Always listen to your body. Don’t be afraid to challenge yourself with harder variations, but be aware that it’s okay to modify if you need to!
I posted two workouts below, so be sure to scroll down and get in both.
The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).
I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.
The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.
Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.
1. Curtsy Lunge (alternating sides) 2. Leg Series (right) 3. Leg Series (left) 4. Incline Plank Crunch (right) 5. Incline Plank Crunch (left) 6. Toe Touch Situps 7. Side Plank Inner Leg Lift (right) 8. Side Plank Inner Leg Lift (left) 9. Quadruped Leg Series (right) 10. Quadruped Leg Series (left) 11. Walking Squat
1. Burpee 2. Twisting V-Up 3. Walk the Plank 4. Russian Twist 5. Superman Push-up 6. Oblique Drops (right) 7. Oblique Drops (left) 8. Frogger Push-up 9. Side Plank Hip Drop with Leg Lift (right) 10. Side Plank Hip Drop with Leg Lift (left)
Remember, it’s okay to modify the workouts to fit your needs and your schedule. The most important thing is getting in consistent workouts and challenging yourself to push hard enough that the workout is a challenge for you.
Challenge yourself to use proper form throughout the workout. This set will work every part of your body, while providing a fantastic fat burn.
Yesterday I had the chance to speak at a Woman’s Health & Wellness Event. It was a wonderful event, and I met a lot of women from all different walks of life and talked about Sculpting a Fit Lifestyle. I got a chance to talk about fitness across the lifespan (as an Occupational Therapist I work primarily with elderly people, and I see the direct impact of health choices as people age). I want to give each and every one of you a big High Five & Pat on the Back for showing up here today to workout. You are making a choice that is going to impact you in a positive way throughout your life. Keep making these healthy choices. <3
29.5 Weeks Pregnant
Have fun today!
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.
Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope (or do rope less jumping)
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.
We are almost to the weekend! Are you ready for today’s workout? This is a full Body Workout that combines Dumbbells, Cardio, and Body Weight Intervals. Your body will be challenged in several different ways. You should definitely work up a sweat with this one!
Workout 5: That’s today! Full Body Workout: Dumbbells, Intervals & Body Weight Exercise Challenge.
Be sure to focus on keeping good form. Go at your own pace, but more fast enough to challenge yourself. Intensity during workouts makes a big difference. Working at a higher intensity burns more fat, and challenges your cardiovascular system as you build strength.
Last night I got in an awesome run outside with Jesse. We did 5-Miles. I am moving more slowly than I did pre-pregnancy, but running still feels fantastic. I will be posting an update, so be sure to check back!
Have fun today!
Melissa
PS I am on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness If you follow me on Instagram and Facebook please turn on notifications for my page. They have changed the settings for both, so despite having a large audience my posts are reaching much fewer people. They want me to pay advertising costs to allow more of the people who subscribe to my page to see my posts.
Reps: 10-20 Intervals: 10/50 seconds
Weights:
1. Squat to Lunge (right) 2. Squat to Lunge (left) 3. Romanian Deadlift 4. Man Maker Burpees 5. Weighted Sprinter
1. Down Dog Ab Plank 2. Hip Thrust (right) 3. Hip Thrust (left) 4. Angel Abs 5. Oblique Pushups
*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement. **This is an excellent full body workout for losing inches, and creating lean muscles
Today’s routine is focused on working your lower body. You don’t need any equipment, although you can always add some dumbbells into the routine to increase the challenge.
Today I am 29-Weeks Pregnant. Yesterday I wasn’t feeling very well so I took an Active Rest day. I went for a walk with Jesse. I got in over 10,000 steps for the day, and did some pelvic wall tilt exercises to keep my core strong. I am feeling much better today.
I hope you all enjoy today’s workout!
Melissa
PS You can let me know what you think of the workout, or tag me in your photos on Instagram & Twitter: @BenderFitness I am also on Facebook: www.facebook.com/MelissaBenderFitness
It’s workout time! I have a brand new workout for you today! We did this workout in our Boot Camp class last Tuesday. I am showing you the routine with the modifications that I did. For those of you that are already familiar with my workouts I also give some options for some Core Exercise variations that are currently off limits for me, but will increase the intensity of the abdominal workout sections.
Don’t be afraid to push hard. I am maintaining a moderate pace during the workout, to ensure that I don’t over-do it, but if you aren’t pregnant (or have any other underlying health conditions), don’t be afraid to push yourself! Go at a pace that challenges you!
I am almost 29-Weeks pregnant, so my baby belly is getting very round! My high knees aren’t as high & I have to modify some exercises. You will see in the video some of my core variations. These variations are very effective exercises even if you aren’t pregnant. If you are pregnant all of the wall sit and pelvic tilt variations I show are great exercises to keep your core strong, and help prevent abdominal separation.
In this routine I do a couple of pushup and plank exercises. If you are pregnant, only do these exercises if you can keep your abdomen engaged (while maintaining your breathing-not sucking in and holding your breath). You can modifythese and perform them at an angle (for example, standing against a wall), which I did for several of the exercises. This will decrease abdominal pressure. If your abs start to feel fatigued, choose the angled variation. Increased intra-abdominal pressure can cause abdominal separation (diastasis recti). If you perform any exercises that causes the middle of your abs to point out like a mohawk that means that the transverse abdominals aren’t holding your abs together, and there is increased pressure on the middle of your abs. If that occurs you can skip the exercise and perform a pelvic tilt against the wall. This will help strengthen the transverse abs, which run horizontally across your abdomen, and keep everything pulled in through the middle.
If you are having any issues with your pelvic floor, do the squeeze variations instead of jumping. When you squeeze, focus on full range of motion, and engaging/lifting the pelvic floor at the top of the movement.
Remember, there is always a way to modify a workout to make it suit your needs.
PPS Baby Bender always gets super active when I sit down to write a blog post. I think that means he is saying hello to everyone! <3
Set Your Interval Timer for 25 Rounds of 40/50.
*Cardio of Choice: 40-Seconds Before Each Exercise
*For a Low Impact Variation: Any Jump can be modified to a Squeeze at the top of the movement. And Plank or Pushup can be performed at an angle or against the wall.
Sumo Squat
Squat Kick
Alternating Warrior
Reverse Plank Leg Lift
Hip Thrust-Right
Hip Thrust-Left
Pelvic Tilt Wall Sit (or Heel Tap Abs)
Heel Slide Abs
Pelvic Tilt Crunch (or V-Up)
Table Kick-Right
Table Kick-Left
X-Jump
Sumo Pushup
Walk the Plank
Chatarunga Pushup
Side V-Up-Right
Side V-Up-Left
Wall Sit Leg Lift
Static Lunge Hop-Right
Static Lunge Hop-Left
Burpee
Side Plank-Right
Side Plank-Left
Gentle Squat Twist (or Angel Abs)
Jump Squat
Cool Down
You can repeat this workout 1-2X. I did 1X, plus warm-up and cool-down.
Sumo Squat: Part 1
Sumo Squat: Part 2
Sumo Squat: Part 3
Squat Kick: Part 1
Squat Kick: Part 2
Squat Kick: Part 3
Alternating Warrior: Part 1
Alternating Warrior: Part 2
Alternating Warrior: Part 3
Reverse Plank Leg Lift: Part 1
Reverse Plank Leg Lift: Part 2
Hip Thrust: Part 1
Hip Thrust: Part 2
Wall Sit Pelvic Tilt: Part 1
Wall Sit Pelvic Tilt: Part 2
Heel Slide Abs: Part 1
Heel Slide Abs: Part 2
Pelvic Tilt Crunch: Part 1
Pelvic Tilt Crunch: Part 2
Table Kick: Part 1
Table Kick: Part 2
X-Jump: Part 1
X-Jump: Part 2 Modified
X-Jump: Part 2
Sumo Pushup: Part 1
Sumo Pushup: Part 2
Walk the Plank: Part 1
Walk the Plank: Part 2
Walk the Plank: Part 3
Chatarunga Pushup: Modified: Part 1 *Regular Variation performed from Plank on the Ground
Chatarunga Pushup: Modified: Part 2 *Regular Variation performed from Plank on the Ground
Side V-Up: Part 1
Side V-Up: Part 2
Wall Sit Leg Lift
Static Lunge Hop: Part 1
Static Lunge Hop: Part 2
Burpee (Modified): Part 1
Burpee (Modified): Part 2
Burpee (Modified): Part 3
Side Plank
Squat & Twist: Part 1
Squat & Twist: Part 2
Squat Jump: Part 1
Squat Jump: Part 2
Advanced Core Modifications:
V-Up: From the floor, with arms stretching overhead, lift your body to form a V and reach toward your toes.
Angel Abs: Drop knees to right of hands, stretch out, and bring them up to the left of your hands. Try to keep your hands as still as possible during the movement.
I am planning to film a brand new workout today, but in the mean time I wanted to share this workout that I filmed back in September. This one is from just before I got pregnant & it is a great full body HIIT Cardio Fat Burner. You don’t need any equipment, and you will work everything!
The full length video and photo breakdowns of today’s workout are below.
I haven’t gotten in my workout yet today, but I will! I have challenged myself to go up/down my stairs 10X per hour today until I get my workout done. It’s an easy way to get in some exercise while I get stuff taken care of around the house.
Non-fitness related, but fun: My latest #StitchFix came in! They offer maternity clothes, but I requested to continue getting regular clothes instead so I can keep wearing them after my pregnancy. My stylist, Deena Green, has done an awesome job at picking items that will fit during and after pregnancy.
If you want to try the service this is my referral link: https://www.stitchfix.com/referral/5752949 You can request my stylist in the comments if you want to! I am not affiliated with the company at all, but they offer referral bonuses to any of their users (a $25 product credit). I have been using the service since September, and have LOVED everything I received!
Are you guys interested in seeing more lifestyle related posts in addition to workouts? This would include more recipes, fashion, body image, my transition to being a new mom…my focus would still be fitness, but I would be sharing more of my personal experiences and lifestyle. Let me know what you think!
I hope you enjoy today’s workout!
Melissa
PS You can let me know what you think of the workouts on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
PPS If you’ve ever wondered what it’s like behind the scenes when we film a workout it’s a lot like this:
I hope you are ready for today’s workout! Today’s routine is a Full Body Fat Burn. This one is set up for Reps, but you can easily make it into a timed HIIT workout with your interval timer. Either technique will give you a great workout. If you go for Reps focus on keeping rest in between each exercise as minimal as possible.
Tonight Jesse and I teach our last Group Yoga class of the semester. I am going to miss our class and students, but I am excited to have more time. I want to film more new workout to share with everyone, but with working full time, teaching, and preparing for baby there just hasn’t been enough time!
I hope that you enjoy today’s throw back workout! I will work on getting a new workout (or two!) posted this weekend.
I hope you are having a good day, and you are ready to get in a great workout! If you haven’t tried yesterday’s workout yet you can find it here: 20-Minute HIIT: Jump & Squat Lower Body Workout.
Today’s workout utilizes weights, but you can also choose to do the exercises with Body Weight only. Choose the variation that is best for you. You should be able to complete the reps with good form, but still feel challenged by the workout routine.
Last night Jesse and I got in a great Boot Camp class. We switched it up and did a 35-Minute HIIT workout, instead of two 20-Minute HIIT workouts. It was a great challenge. We will be filming the workout for you soon. This is our last week teaching group classes this semester, so we will have a little bit more time after this week.
I am officially in my Third Trimester of pregnancy! I feel like it is flying by! Pretty soon I will have a little baby boy to introduce to you all! He is moving around as I type this. 🙂
I am off to work. I hope you all enjoy today’s workout. Let me know what you think on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *These exercises can be done with weights, or body weight.
*On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs/lower rib cage. Repeat 1-3X
1. Bulgarian Split Squat (right) 2. Bulgarian Split Squat (left) 3. Bent Over Row (lift to upper abs, not chest!) 4. Warrior Deadlift (right) 5. Warrior Deadlift (left) 6. Good Morning 7. Heel Tap Prone 8. Walking Pushups 9. Dolphin Pose/Plank 10. Weighted V-Up
Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.
I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.
Some of my modifications:
Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.
I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.
Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.
1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)
Repeat 1-3X
Optional: Pair with 30 minutes of Cardio.
Set Your Interval Timer for 15 Rounds of 30/50.
*30 Seconds of Cardio In Between Each Round
Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees
Are you ready for today’s workout? It’s a 20-Minute per round HIIT workout. This one will give you a great cardio burn, while simultaneously shaping and strengthening your muscles. Grab a pair of dumbbells and get ready to sweat!
As you go through this workout remember to push yourself to get in your maximum number of repetitions. HIIT is great because it can be adjusted for all levels, but you get out what you put in. If you need to rest during any interval that’s okay, but get back into it as quickly as you can.
Today’s workout is a throwback. It’s actually Day 6 from my Original 30-Day Workout Challenge. If you haven’t checked out the challenge yet you should!
Last night Jesse and I taught our group Boot Camp class. We got in a great HIIT workout that was 32-Minutes for one round, and paired it with a 10-Minute Warm up and 10-Minute Cool Down.
I hope you have fun with today’s workout and get in a great sweat! Let me know what you think and how you’re feeling! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Enjoy!
Melissa
Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)
