12-Minute Low Impact Pregnant HIIT Home Workout

Hi Everyone!

It’s workout time!

I have been greatly enjoying being off of work today! It’s amazing how much more I can get done during the extra time in my day! I finally had time to film a brand new workout for you. This is a low impact, but effective workout for your entire body. I used one 15-lb dumbbell in this workout, but you can go with a heavier dumbbell (or two!) to increase the challenge.

One round of this workout will only take 12-Minutes if you decide to go through it HIIT style. I also posted a Repetition option with the video below. These quick workouts can be done alone, repeated, or stacked with other workouts to create a more intense training session. There are over 700-different workout videos on this website, so you have plenty to choose from!

I posted my Lean Muscle Stretch & Fat Burn: 20-Minute HIIT Home Workout this morning for all of my early bird friends looking for a BenderFitness workout to start the day right.

I am currently 26 Weeks and 6 Days pregnant, so almost 27 weeks already. A full term pregnancy is 40-Weeks (technically 10-Months), so I have 3-Months left to go. My due date in June 29th, but I have a feeling that Baby Bender won’t be making his appearance until early July.

27 weeks pregnant belly benderfitness_Fotor

Almost 27-Weeks Pregnant! 26 Weeks & 6 Days Pregnant.

I feel fantastic with my pregnancy. I have heard horror stories about being pregnant, so I have to admit I expected that it was something I was going to endure until the baby is born. I have been pleasantly surprised! I love being pregnant. I love feeling my active little guy kicking, rolling, and bouncing around. I love seeing him move in my belly. I like that he kicks when I sing him songs, and I am convinced that his favorite song is “Feeling Good,” but that may be because it’s my favorite song to sing.

I have been keeping a Pregnancy Fitness Journal, and logging my workouts throughout. I don’t always get in a formal workout, but I try to be active for at least 30-Minutes per day, whether that is running, walking, doing a workout, or teaching a fitness class. As a result I am feeling fantastic.

I am eating a wide variety of foods. Studies have shown that what you eat during your pregnancy helps shape the babies food preferences in life. I love vegetables, and that is primarily what I am craving. Being home today gave me a chance to try out my new Spiralizer and make a delicious & simple meal of Zucchini Noodles in Sun Dried Tomato Pesto with Sliced Grape Tomatoes. SO GOOD! Baby Bender did plenty of moving after I ate, so I think he liked it too.

Homemade Zucchini Noodles with Sundried Tomato Pesto and Grape Tomatoes.

I really hope you enjoy today’s workout! Even if you aren’t pregnant, it’s a good one. Focus on form during each exercise, and select a weight that challenges you. I combined this workout with a 3.1 Mile Treadmill run, and a 10-Minute walking cool down. I took a quick break at the 2-Mile mark to make sure I wasn’t over-doing it, and I continuously monitored my effort by talking to the baby during my run. I was able to keep a talking pace & finished in a total time of 27:27 (not including my 1-2 minute rest break after mile 2). During pregnancy it’s important to monitor your effort level.

Have fun, and let me know what you think about the workout!
Melissa

PS I am still teaching longer, HIIT Boot Camp Workouts 1X Per Week, and I have several to film for you. Jesse is at work & I was nervous to try and film anything higher impact without him here. I don’t want to knock over the tripod & camera, but I do want to show you how I am modifying these workouts.

Remember, pregnant or not, listen to your body, focus on form & get in those workouts!

PPS I am already addicted to my Spiralizer. I made Ginger Seared Salmon in Tahini Broth with Green Chile-Scallion Relish and Zucchini Noodles. It was a variation of this recipe from Inspiralized.com. I just modified to use the ingredients I had at home.

Ginger Seared Salmon in Tahini Broth with Green Chili-Scallion Relish & Zucchini Noodles.

Set Your Timer for 12 Rounds of 10/50 and go for Max Reps.

Level 1: 10 Reps Per Exercise
Level 2: 15 Reps Per Exercise
Level 3: 20 Reps Per Exercise

Bent Over Row-Right
Bent Over Row-Left
Squat, Curl & Press
Tricep Drop
Side to Side Lunge
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Second Position Plie Squat
Pelvic Tilt Wall Sit
First Position Grand Plie

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

Lean Muscle Stretch & Fat Burn: 20 Minute Home Workout

Hi Everyone!

Today’s workout is a different type of challenge! It utilizes movements that require strength and stretches your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat.

I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate.

Flexibility is also important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment.

When I filmed this, I followed one round of this workout with a 30-Minute run outside.

I am off of work today, so will be playing catch-up with blogging and responding to comments. 🙂

Have fun with this one!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

19-Minute Fat Burn: Body Weight Home Workout

Hi Everyone!

It’s time for another workout! Today’s workout is a full body routine that alternates timed exercises with repetitions. I use a jump rope in this video, but you can substitute rope less jumping, high knees, or Burpees if you don’t have one. I also posted the options for Interval Style or Repetitions. If you do this workout HIIT style it will only take 10-Minutes per round, or you can do it for Intervals (the way I filmed the video) for a longer workout.

You can repeat this workout up to 3X. As always, focus on form during the exercises. Do not sacrifice form for speed.

Tonight I teach yoga class. I have to modify more and more as my belly grows, but Jesse demonstrates the full versions of poses for the class. I will be posting more about modifications and how pregnancy has changed my workouts.

26-Week Baby Bump

I hope you enjoy today’s workout! Have fun and don’t forget to check in on Facebook: www.facebook.com/MelissaBenderFitness or Instagram/Twitter: @BenderFitness

See you soon!
Melissa

Jesse and I after teaching Boot Camp. 26-Week Baby Bump.

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

or: HIIT Style: 10 Rounds of 10/50.

*If you don’t have a jump rope substitute Ropeless Jumping, High Knees or Burpees for this exercise.

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)

Repeat 1-3X

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

Good Morning Everyone!

It’s time for another workout! This workout only takes 10-Minutes Per Round. So you can pair with another workout, or repeat it to get in a more intense workout. You can also vary the workout to alternate Reps and Cardio. I filmed the workout HIIT style, but you can always aim for getting in Repetitions instead. I like to alternate both, because each style of workout challenges you differently.

Yesterday I posted a Birthday Burpee Challenge. If you haven’t tried it yet, I challenge you to add it to today’s workout! I turned 33 years old yesterday, and I challenge you to add 33 Burpees to your workout. I didn’t do it yesterday, but I will be doing it today.

I also posted a workout yesterday: Full Body Sweat: Home Workout. If you haven’t tried it yet, check it out.

Let me know what you think of today’s workout! Check in with me on Instagram and Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50.
or

Reps:
Level 1: 10 Reps Per Exercise
Level 2: 15 Reps
Level 3: 20 Reps

1. Low Jack Tap
2. Down Dog Climber
3. Squat Jump
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Scissor Bicycle
9. Kicking Warrior (right)
10. Kicking Warrior (left)

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

Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder.
Press the foot toward the ceiling.

Full Body Sweat: Home Workout

Good Morning Everyone!

It’s workout time! Today’s workout is a quick, but very effective full body home workout. This routine is from my 12-Week Bikini Competition Prep Series. During that workout series I decided to train at home for an NPC Fitness Competition, and shared every workout that I did along the way.

It’s still my favorite workout series that I have filmed thus far. I am currently planning my Summer/Fall workout series for after Baby Bender is born. It will be interesting to see how my body changes as I progress in my pregnancy, and how it responds to my exercise program. As always, I will be sharing my journey with you here.

My internet has been struggling yesterday and this AM, so I didn’t get yesterday’s recipe posted as planned. Tonight I teach Boot Camp and it’s my birthday so I probably won’t get the recipe up until tomorrow night. It’s still on the agenda though, so check back, and I will share the link on my Facebook page once it is up.

I hope you enjoy today’s workout and find it challenging!

Have fun!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness

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

1. High Knees (timed)
2. Man Maker
3. Runner’s Lunge Jump
4. Bicycle (timed)
5. Cross Step Pushup (or Plank)
6. Leg Series (right)
7. Leg Series (left)
8. Bird Dog Reach (right)
9. Bird Dog Reach (left)
10. High Knees (timed)

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

-When I filmed this I did a 4-mile treadmill run for my 30-minutes of cardio.

Metabolism Wake-Up Call: Home Workout-No Equipment

Good Morning Everyone!

It’s a start to a brand new week! Today’s workout is all about boosting your metabolism. This is a throw-back workout that I filmed several years ago. I was traveling to visit my mom. One of the main things I love about body weight workouts is that you can bring them anywhere with you! You never have to miss a workout!

I used to be a Flight Attendant, and when I was traveling so much for work I lost a lot of my fitness, strength and endurance. It was before I learned how to workout. I had been Captain of a Dance Team prior to accepting the Flight Attendant position so dance had always kept me active. I never did a formal workout.

About 6-months after I started working as a flight attendant, I decided to go for a run with Jesse (pre-marriage, we were boyfriend/girlfriend). I could barely make it more than a couple of blocks before I had to stop and walk. It was a wake-up call on my level of health and fitness. I was only 24-years old at the time, and I couldn’t run more than a couple of blocks without gasping for air. I’m stubborn, and finding out that there is something I “can’t” do makes me determined to learn how to do it.

When I developed my website I knew that bringing workouts anywhere you go was an important aspect of what I wanted to incorporate into my fitness mission. I wanted to use minimal equipment, so that the workouts were available to anyone, and could be performed anywhere. I had been planning my website for a couple of years before I actually launched it, but I was in graduate school for Occupational Therapy at the time, and learning about Occupational Injustice.

Occupational Injustice is when people are limited from achieving full life satisfaction & optimization due to exclusion, inequality and limited opportunities. There is more to it than that, but that’s just a brief summary. This is rampant in health care and fitness. People with better insurance policies have better treatment options. People without insurance often skip visits to doctors or hospitals even when they should go. This doesn’t even touch on the fact that there is a woeful amount of misinformation out there about what is “Healthy” and “Un-Healthy.” Health Impacts EVERY Aspect of Your Life. Fitness Directly Impacts Your Health. These ideas are the foundation of this website.

I hope that you are finding it useful on your mission to create a healthier lifestyle. Enjoy today’s workout!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

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

*When I filmed this workout I completed 2-Rounds and paired it with a 5-Mile Run Outside.*

Full Body Bender: Home Workout

Hi Everyone!

It’s time for another throwback workout! Today’s workout is a full body routine. I use weights for the last two exercises. If you have weights available, use them to add to the challenge. I use a barbell, but you can also use dumbbells.

I completed this workout for reps, but you can challenge yourself by timing the workout & moving from one exercise to the next as quickly as possible.

Jesse and I teach a Boot Camp HIIT class this evening. We will be teaching a 60-Minute class. Our workout will consist of a 10-Minute Warm-up, 2 Rounds of 20-Minute HIIT (40-Minutes total), and a 10-Minute Cool Down. I am behind on filming our boot camp workouts, so I have a few new ones on our “To Film” list. I still do the full workout with the class (like I do in the videos with you), but I am modifying more exercises now.

I hope I can get my abs back to looking like they do in this workout video after Baby Bender is born! I’m almost 25-Weeks pregnant now, and my belly seems to be growing by leaps and bounds! I am looking forward to sharing a new workout program with you after the baby is born. In the mean time I am enjoying my baby bump.

I have been monitoring for Diastasis Recti (abdominal separation) and so far I don’t have any. I will be writing an article specifically on Diastasis Recti and Pelvic Floor exercises as soon as I have some free time. As an Occupational Therapist one of the areas I have trained in is Urinary Continence and Pelvic Floor strengthening. I am hoping to start an Outpatient program where I work after my maternity leave.

I love my job, but working full time, blogging, teaching two group fitness classes per week, running, and being pregnant hasn’t left me with a lot of free time to get my To Do list checked off lately. It’s all totally worth it because I love what I do, but I wish there were more hours to the day. Thank you guys for bearing with me, and being supportive as I share a lot of older workouts right now.

I hope you enjoy today’s workout!
Melissa

For an added challenge go through the workout as quickly as possible with your Gymboss Interval Timer set to stopwatch. Do not sacrifice from for speed, but be sure to challenge yourself throughout the workout!

*If you want to increase the cardio burn you can add 60-seconds of Jump Rope or High Knees in between each exercise.

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

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

Repeat 1-3X

15-Minute Full Body Workout to Improve Running Form & Efficiency

Hi Everyone!

It’s workout time! Today we have a brand new workout for you. This is a full body workout. All you need is some space and a dumbbell. If you don’t have access to dumbbells you can grab something from around the house to add some resistance, or complete the exercises with body weight only.

We designed this workout for runner’s. Runner’s require cross training to maximize running form and efficiency, and prevent injury. This workout focuses on the muscles that runner’s tend to have imbalances in due to the specificity of their training.

Jesse has noticed less pain, less injury, improved form and efficiency by incorporating exercises like today’s program into his routine. Remember, preventing injury is one of the best ways to keep yourself healthy & maximize your potential in any sport or athletics.

If you aren’t a runner this is still a great full body workout! I hope you enjoy today’s routine. I always love when Jesse teaches a workout!

Have fun!
Melissa & Jesse

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell

Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left

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

15-Minute HIIT: Full Body Fat Burning Home Workout

Hi Everyone!

It’s time to workout! Today’s workout is a 15-Minute Per Round HIIT that will work your entire body. I love short but intense HIIT workouts because they are great for burning fat, while maintaining lean muscle (you need this to maximize your metabolism, strength and give your body shape!) Also, the shorter duration means no excuses!

If you only have 15-minutes you can still get in a great workout. If you have longer, you can repeat the workout or pair it with another workout to increase the intensity.

During this workout I utilize some dumbbells to increase the challenge. Don’t be afraid to add some resistance to your workouts. Muscle is a good thing! It doesn’t just make you stronger (isn’t that incentive enough?), it helps you burn more during every workout.

I posted a breakdown for intervals and for Repetitions so you can choose the workout style that is best for you today. As always, focus on form. If you are going for Intervals push yourself to get in as many reps as possible during each interval. I find that it helps to set a goal number in my head to push for, and to track how many reps you get in for each exercise. The extra motivation of setting a goal can give you the incentive to push just a little bit harder.

You get out what you put into your workouts, and your health and fitness are worth the extra push.

I hope you enjoy today’s workout. The breakdown is below.

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

Weighted Sweat & Sculpt Workout: Home Body Shaping & Cardio Workout

Hi Everyone!

Today’s workout is a fun challenge.

In this workout I use a jump rope, but you can easily substitute Ropeless Jumping if you don’t have access (or space) to use a jump rope. I also use two dumbbells to increase the challenge. These exercises can be performed with body weight, but the added challenge of weights will help you sculpt even faster, and increase the challenge.

When I filmed it I did one round HIIT style for time, and completed the second round for reps. You can choose the style that works best for you. I included the full length HIIT video, and a tutorial video below. I like to switch up the challenge because it makes your body work in two different ways.

As always, focus on form during each movement. You will maximize the benefit of each exercise by using full range of motion, and ensure you are targeting the correct muscles.

I am still hosting my March Bonus Challenge Move on Instagram: @BenderFitness. I included the video for today’s move at the bottom of the page (below the workout tutorial) so be sure to check that out, and add it to your workout today for an extra burn.

I hope you enjoy today’s workout!
Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter.

Gymboss Interval Timer set for

Max Reps 50 seconds, 10 seconds rest between exercises
or
10-20 Reps per exercise with 50 second cardio burst between exercises.

Equipment: Dumbbells (all exercises can also be completed with body weight).
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

*Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice.

Workout Tutorial Video:

Today’s challenge move: Balanced Leg Abduction. Stand on one leg. Keep your knee facing forward. Las you extend your leg out to the side. Repeat. Level 1: 10 Reps per leg. Level 2: 15 reps. Level 3: 20 Reps. Repeat 1-3X today. www.BenderFitness.com #benderfitness #BenderFitnessChallenge #challenge #MarchMovement #workout #fitness

A video posted by Melissa Bender (@benderfitness) on Mar 9, 2016 at 3:04am PST

Full Body Workout: Head to Toe, From the Ground Up: Home Workout (20 Minutes)

Hi Everyone!

I hope you’re ready for a great workout! This one is an oldie, but a goodie. Jesse and I filmed this workout in 2013 at our old house. I forgot how much you could hear the traffic going by where we used to live! We had no central air, so we had to keep the windows open to keep the air moving in the house.

This routine combines timed cardio bursts, with repetition exercises. You will get the benefit of strength focused moves/challenge along with cardiovascular fat burning. I have the reps broken down based on level below. Choose the amount of reps that will challenge you. Listen to your body, but don’t be afraid to try it at the next level if you can maintain good form on the exercises for the extra reps.

I am still fighting off my cold. I went for a walk today, but that was as much as I wanted to push myself. I wanted to get my blood flowing, without over doing it. Sometimes a little bit of exercise can make you feel so much better.

I still have a new 20-Minute HIIT Boot Camp workout to share with you all & another standing core workout planned.

I hope you enjoy this routine!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

*Cardio options: High Knees, Jump Rope, Jumping Jacks, Mountain Climbers or Burpees

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X

Lean, Strong, Tight: Full Body Home Workout

Hi Everyone!

Today’s workout is a Full Body Workout. This routine can be repeated, and I recommend timing yourself to see how many times it takes you to get through each round. Focus on form during each exercise, and really push yourself.

I filmed this workout for reps, but you can also set your interval timer for 13 Rounds of 10/50, if you prefer to do it HIIT style. I use a barbell in one exercise, but you can substitute Dumbbells, or do the movement with body weight.

My plan was to film two workouts this weekend, but my cold/sore throat just doesn’t want to go away! I am hydrating, gargling salt water, and drinking tea with honey. I will have to see what the day brings, but right now it looks like rest is going to be my best friend.

Yesterday I did an Interview with SweatStreamTV & Millionaire Hoy. You can find a link to the Podcast here: Melissa Bender Interview: Keeping Fitness 100% Free + Balancing Life & Fitness. I hope you all enjoy the interview. It was a lot of fun getting to talk about fitness, youtube and blogging.

I hope you enjoy today’s workout & I hope that I am back to 100% and able to work out with you all soon!

As I type this, Baby Bender is practicing his acrobatics in my tummy, so I think he wants me to say “Hello” to everyone on his behalf.

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

1. Mountain Climbers
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Repeat 1-3X

Fat Burn Body Toning: Full Body Workout-Real Time Shape & Sculpt 20 Minute Home Workout

Hi Everyone!

Are you ready for today’s workout? This is a great full body routine, with some fun and different exercise moves. This routine combines repetitions with cardio bursts. This will help sculpt and shape your body, while burning fat at the same time.

If you have some weights (dumbbells or barbell) to use during the warrior deadlift, I recommend using them. If you don’t, the exercise can be completed with body weight. I especially like the Hip Press movement in this routine. It’s a different movement, and it’s very effective. Let me know what you think of the workout in the comments below! I recommend timing the workout to see how long each round takes you. It’s a great way to track your progress. As you grow stronger & more fit, you will be able to move through the workout more quickly, with less rest breaks. Remember, Form always wins out over Speed in HIIT workouts, so don’t sacrifice form for speed.

22-Weeks & 2 Days Pregnant-Baby Bump

I am already looking forward to my post-baby workouts. I miss pushing hard during workouts. You can see in the photo above that my bump is growing more and more every day! I am interested to see how my body changes after giving birth.

I have missed working out the last few days. Sadly, Jesse’s grandmother passed away, so we were away for the funeral. Plus, I caught a cold. I am hoping that with plenty of fluids and water it clears out and I can film a great workout today.

I hope you all enjoy the workout,
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

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

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

Repeat 1-3X

20-Minute Per Round: Full Body Home Workout to Shape & Sculpt

Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes per Round. This is a full body workout. I do use two 20-pound dumbbells and a chair during this workout. In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

The format for this routine is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

Now that I am pregnant Superman’s are off limits to me, because I can’t lay on my stomach right now. My substitution is a quadruped (on all fours-hands and knees) variation of Supergirl. Get on all fours and stretch out your opposite arm and leg, alternating sides. If you are pregnant, be sure to pull in the transverse abs and support your core and back any time you are in a quadruped position, or a plank position. If you are unable to engage the core (think of it as using the muscles to hug your baby), you should stop doing these exercises. I will be writing more about Diastasis Recti, and exercises to prevent and heal it soon, but if you are unable to support the core you are more at risk of developing an ab separation.

You can complete this workout for time, or for reps. Remember, you can always modify the workout to suit your personal needs. Form is more important than speed. As you become stronger and more efficient in your movements, you will be able to increase the speed & intensity of the workout.

I hope you enjoy the workout!

Melissa

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Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50.

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

-In/Out Squat
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation
6. Side Plank Knee Rotation (right)
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Ultimate Body Weight Workout: Full Length

Hi Everyone!

It’s workout time! Today’s workout is an oldie, but a goodie. I had originally filmed this workout as a tutorial, but I got a lot of requests to complete a full length video version of the workout. This is a full body workout, that mixes timed exercises with repetitions. I also encourage you to time the entire workout to see how long it takes you to get through each round. Timing yourself is a grew motivator to really push, keep rest breaks at a minimum, and see improvement when you repeat this workout in the future.

If you come across one of my older workouts that is in tutorial form, that you would love to see as a full length workout let me know! Today is a Boot Camp Day for Jesse and I. We teach our group Boot Camp HIIT class. We will be doing 40-Minutes of HIIT, plus a 10-minute warm up and 10-minute cool down.

One of my students asked me last week if I was going to workout through my entire pregnancy. The answer is Yes. As long as I don’t have any complications or reasons to stop I will be working out throughout my entire pregnancy. I am now over 5 months pregnant, and my belly seems to be growing by the day so I will continue to progress with modifications.

I will actually be 21-Weeks tomorrow, but here is my 20-week, 4 day Baby Bump photo.

Have fun with today’s workout!
Melissa

Ultimate Body Weight Workout
Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
*Unless otherwise noted

1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
3. High Knees (timed)
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
6. Lunge Jump (timed)
7. Mountain Climber (timed)
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
9. Jump Squats (timed)
10. Runners Lunge to Balance/Warrior 3 (right)
11. Runners Lunge to Balance/Warrior 3 (left)
12. Pendulum Squat
13. Oblique Drop (right)
14. Oblique Drop (left)
15. Plie Jumps (timed)
16. Side Plank with Leg Lift (right)
17. Side Plank with Leg Lift (left)
18. 3 Part Abs
19. High Knees
20. Diagonal Lunge Reach
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

Bootcamp HIIT: 20 Minutes Per Round-No Equipment Home Workout

Hi Everyone!

Happy Valentine’s Day! Are you ready to do something really great for your heart & get in an awesome workout? I thought so! Why else would you be here?

Today’s workout is a throw back. I still have some great new workouts planned to be filmed for you this week, so check back for the newest workouts. In the mean time I will be posting daily workouts. The great thing about having over 700 different workout videos on my youtube channel is that we have plenty of variety! You could do a different workout every day for nearly two years just using my website!

Today’s workout will get you sweaty, get your heart working & work your entire body! If you feel like I missed a body part or muscle let me know & I will be sure to add in an extra move. 😉

As always, push yourself for maximum repetitions, but also be sure to focus on good form. Form and range of motion really maximize the results, and make sure you are recruiting the targeted muscles during each exercise.

Have fun & have a wonderful Valentine’s Day! Also, if you haven’t checked out our Gender Reveal announcement I posted it here: Gender Reveal: And Baby Bender Is…. I can’t believe I am already more than halfway through my pregnancy!

See you soon!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

20-Minute Full Body: Cardio Sculpt Home Workout

Hi Everyone!

It’s workout time! Today’s workout is 20-Minutes per round. I use a chair, and a dumbbell in this workout, but it can easily be modified to be equipment free. As always, push to get in as many reps as you can during each interval. The more you put into the workout the more you get out of it.

Jesse and I taught two rounds of this workout in our Boot Camp class last night. I am 20-Weeks pregnant today, so I was pacing myself and not pushing full out during the workout. Even going at a moderate pace I burned 325 Calories for two rounds of the workout. Typically, going full out I would burn over 200-Calories per round.

The nice thing about HIIT workouts is that everyone can go at their own pace, and it leaves room for improvement. If you get in 10-reps during a move today, aim for 12 reps during the next round, or the next time you repeat the workout. Even when your fitness level improves, you are able to push yourself to get in more reps and keep the challenge fresh.

Have fun with the workout & let me know how many rounds you get in/what you think of the workout. I look for your check-ins on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS My Anatomy Scan Ultrasound is today! We are waiting until Saturday to get the results of the Gender. Any guesses?

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 (Substitute Froggers if you don’t have a chair)
Decline Shoulder Tap Pushup (Skip the decline if you don’t have a chair)
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!

20 Minute Home Per Round HIIT Boot Camp Workout: No Equipment

Hi Everyone!

I have a brand new workout for you today! Today’s workout is a 20-Minute Per Round HIIT. This is a workout that Jesse and I did with our Boot Camp Class. During the class we do two rounds of the workout, plus a 10-Minute Warm Up and 10-Minute Cool Down.

You can do whatever fits your schedule, and go for one round, or repeat it up to 3X. I went through it once tonight. It felt great. I was sure to pace myself, and I still got in a good burn (150 Calories in 20-Minutes). I mention at the end of the video, when I go full out during my 20-Minute workouts I typically burn between 200-240 Calories per round. Your effort level will definitely impact your burn.

19 weeks & 4 days pregnant! In the last photo I am doing a transverse core hold (think of it as using your core muscles to hug & support your baby from every angle). This move helps prevent (and heal!) abdominal separation-diastasis recti.

I will be 20-Weeks Pregnant in just one day! Half way through! People are very interested in the core exercises I am doing. The one core specific exercise I do daily is a transverse core hold. You can see in the last photo above that I am pulling in my core to support the baby. This is a great exercise for strengthening your core, which will help ease labor, ease back pain, and decrease your chances of developing Diastasis Recti (abdominal separation). It does not hurt the baby at all, and it is great for your core. I am still approved by my doctor for all ab exercises (including ones where I lay on my back) until I am 5 Months pregnant. That said, I incorporate core moves into my full body workouts, but I have not done any core specific workouts.

I hope you enjoy today’s workout! Be sure to push yourself! I provide low impact variations for each exercise in the video. Choose whichever option is right for you!

We have our Anatomy Scan Ultrasound on Wednesday & I can’t wait to see Baby Bender. We are going to find out the gender of our baby this weekend with our families (unless baby is shy).

Have fun with the workout,
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.
*30-Seconds Cardio of Choice Between Each Exercise-High Knees, Burpees or Jump Rope.*

Walk the Plank
Side Plank Reach-Right
Side Plank Reach-Left
Heel Tap Plank
Knee Cross Plank
Squat Jump
Lunge Jump
X-Jump
Pendulum Squat Jump
Plie Jump
Tricep Pushup-Right
Tricep Pushup-Left
Reverse Plank Leg Lift
Spiderman Plank or Pushup
Leg Lift Pushup

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

Walk the Plank: Part 1

Walk the Plank: Part 2

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Heel Tap Plank

Knee Cross Plank

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

X-Jump: Part 1

X-Jump: Part 2

Pendulum Squat Jump: Part 1

Pendulum Squat Jump: Part 2

Pendulum Squat Jump: Part 3

Plie Jump: Part 1

Plie Jump: Part 2

Tricep Pushup

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Spiderman Plank

Leg Lift Pushup: Part 1

Leg Lift Pushup: Part 2

Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

Hi Everyone!

Today’s workout is a throw back from my 30 Day Workout Challenge. This workout will get your entire body working on high, with major fat burning.

Prior to filming this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine!

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. Most often I recommend doing cardio after your workout to ensure that you are able to maintain good form throughout the workout without fatigue. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn.

I got in a 3-Mile run and 1-Mile walk yesterday. I was also planning on filming, but my body was feeling very fatigued so I decided to take it easy.

I hope you all have a great day & enjoy today’s workout! See you tomorrow with a new one!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

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

15 Minute HIIT: Workout to Burn Fat & Sculpt a Tighter Body

Hi Everyone!

Today’s workout is quick, 15-minutes per round, but you can repeat it to create a more intense and longer workout. This is a full body workout. I use a dumbbell and a stability ball in this workout, but I also provide alternate exercises for those of you that don’t have a stability ball.

The weight is optional, but I recommend it because it will increase the burn & challenge of the workout.

As always, when doing a HIIT workout you really want to push yourself to get in as many reps per exercise as you can. However, do not sacrifice form. Less reps with great form is better than more reps with poor form.

I started several new articles, including a pregnancy workout update to share my progress and workouts thus far. I have to finish them up, but I will get them posted at some point this weekend.

I hope you all enjoy the workout! Fit Fashion in this video is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.

You can check in and let me know how you liked the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*100-150 High Knees

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio