I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.
Have fun and enjoy the workout!
Melissa
PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.
Welcome to Day 20 of my 4-Week Challenge! I can’t believe we are almost done with Week 3 already! Time is flying by!
For today’s challenge we are combining a Sweaty Cardio HIIT workout & a Body Weight Rep challenge. Aim for 30-60 Minutes of total workout time. Challenge yourself to get in as many reps as possible during the cardio burn. Always focusing on doing each exercise with good form.
Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy! See you this weekend with some brand new workouts!
Melissa
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout.
Equipment: None
1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
1. (Almost) Handstand Push Ups 2. Seated Leg Lift (right) 3. Seated Leg Lift (left) 4. Prone Heel Press 5. Right Side Lunge with Knee Twist 6. Left Side Lunge with Knee Twist 7. Boat Pose 8. Right Side Plank Hip Lift 9. Left Side Plank Hip Lift 10. Ab Ball Pull 11. Butt Lift Ball 12. Plank Chest Press
Welcome to Day 19 of my 4-Week Workout Challenge! Good job on making it this far!!!! If you are just joining us, that’s okay too. Feel free to jump right in, or start at the beginning: Week 1 Workout Schedule.
I hope you’re feeling good and ready for today’s workout combo! Today I have two workout videos for you. The first video is focused on the lower body, and the second video will work your arms, back, core and legs. Both workouts are low impact and utilize dumbbells. If you don’t have dumbbells grab something from around the house to add weight, or do the exercises with body weight only.
The weights will increase the burn you get during the workout and help shape and strengthen your body. The only equipment you need: Dumbbells, Chair, and yoga mat.
I have two new workouts to film for you this weekend. One is a low impact weighted workout with jump rope cardio intervals, and the second is a HIIT Boot Camp. I’m looking forward to getting back in front of the camera this weekend to bring you some new workouts!!!
Enjoy this workout combo and let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50.
1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)
Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice
Squat
Squatting Calf Raise: Part 1
Squatting Calf Raise: Part 2
Pretzel Lift
Forward Fold Leg Raise
Split Squat to Warrior: Part 1
Split Squat to Warrior: Part 2
Butt Lift Squat: Part 1
Butt Lift Squat: Part 2 (focus on keeping the back flat)
Welcome to Day 18 of my 4-Week Fit & Healthy Workout Challenge! Today’s workout is a full body Boot Camp Workout with a built in Cardio Fat Burn. This workout is meant to be challenging, so try to get in as many reps of each exercise as you can, while still focusing on good form.
This is one of the workouts we have done with our Group Boot Camp Class. We taught a new class yesterday, so I have another new Boot Camp Workout headed your way this weekend. I am now 17-Weeks (4 months + 1 Week) pregnant, and I noticed last night that a few exercises are getting more difficult, so within the next week or so I will be doing some modifications. During new workouts I will show you the normal modifications (or Jesse will!) and I will show you my pregnancy modification.
Jesse has great energy, so I hope he get’s you pumped up and motivated for today’s workout!
Welcome to Week 3, and Workout #15 of my 4-Week Fit & Healthy Workout Challenge! I hope you’re ready to start the week off right with a great sweat! One Round of today’s workout will take 20-Minutes, but I recommend aiming for 30-60 Minutes total workout time today.
You can repeat this workout 1-3X, or pair it with cardio or an alternate workout of your choice. Be sure to hydrate and compliment your workout schedule with healthy food choices throughout the day.
If you want to Bookmark the Week 2 Workout Schedule you can find it here: Fit & Healthy Workout Challenge: Week 2 Workout Schedule. If you go back and repeat any of the workouts, challenge yourself to push harder and get in more reps than you did the first time around! I find that writing down reps can increase my effort, because I want to beat the score I got the first time around!
I hope that you are having fun with the workouts so far, and feeling great! Let me know how it is going on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy!
Melissa
PS: Fit Fashion is by www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Set your Interval Timer for 15 rounds of 30/50 seconds. Complete 30-Seconds of Cardio between each move.
1. Swimmer 2. Prone X-Reach 3. Pendulum Hop 4. Superman Pushup 5. Cheek to Cheek 6. Curtsy Lunge Kick Alternating (*I only did one side in the video) 7. Low Jack 8. Oblique Pushup 9. Kneeling Side Kick (right) 10. Kneeling Side Kick (left) 11. Plie Jump 12. Alternating Warrior III 13. Stick Situp 14. Extended Pushup/Back Stretch (Pushup Back Stretch) 15. Jumping Jacks
Welcome to Day 10 of my 4-Week Fit & Healthy Workout Challenge! For the people competing in my DietBet Challenge, according to most recent weigh-in’s the group has lost a combined 418 pounds so far! Weigh-ins aren’t mandatory so I am sure the group total is even higher than that right now!
Yesterday was a tough workout day, and today is going to be a challenge as well. I hope you took your rest day on Saturday! If you ever need to switch rest days, you can do that during the week. I schedule two active rest days per week, so just adjust the schedule to your own needs. It’s important to listen to your body, and also challenge yourself.
Today’s workout is a Cardio Fat Burn, that will help sculpt and shape your entire body. Muscles are what give your body a toned look & give you curves. This workout works on burning fat and sculpting a strong and shapely body at the same time.
Let me know how you are feeling so far during the challenge! You can check in and tag me on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 8, and Week 2, of my Fit & Healthy DietBet Workout Challenge. Today’s workout will take 18-Minutes per round. Aim for a total workout time of 60-Minutes today. You can repeat this up to 3X, or pair 1-2 Rounds with cardio of choice to hit your 60-Minute Workout goal.
Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.
For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.
This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.
Here are links to some healthy recipe ideas for the week:
Have fun with today’s workout! Push yourself & start week 2 of the challenge right! I have been seeing great comments and results in the DietBet Challenge page! It looks like everyone is on track to hitting their goal! My mom and both of my sister’s are competing in the challenge as well, and they are right on track with you all! Keep up the good work!
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.
Burpee: Part 1: Start in Plank. Hold here or do one pushup.
Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.
Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)
Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.
Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.
Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).
Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.
Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)
Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.
Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.
Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.
Today is Day 4 of my Fit & Healthy New Year & DietBet workouts. You can still join the DietBet Challenge for a chance to win part of the nearly $7000 jackpot, for hitting your weight loss goals. You can sign up until 14-days into the game, but the earlier you sign up the more time you have to hit your goal! You can join the game here: www.dietbet.com/BenderFitness.
We have a brand new workout for you today! Today’s workout comes courtesy of Jesse. I love when he gets out from behind the camera to film a workout for you! He has great energy, so I hope it keeps you pumped up throughout the workout!
Today’s workout can be repeated up to 3X for a total of 60-Minutes of Workout Time. Jesse burned around 200 calories during the first round. For my 20-Minute Bootcamp HIIT Workouts I tend to burn around 200 calories per round as well, but it will fluctuate based on your size, height and how hard you push. Challenge yourself to get in as many reps as you can during each exercise. I find it motivating to write down my number of reps and try to beat that number when I repeat the workout.
I also included, a Repetition option below. It is great for your body to mix workouts for Reps and Intervals, because it challenges your body differently. Often I do one round of HIIT, paired with one round of Reps. Pick whatever works best for you!
Welcome to Day 3 of my Fit & Healthy New Year & DietBet Workouts!
The Challenge started Sunday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. There is currently over $6000 in the Jackpot and the Winners (everyone who achieves their weight loss goal) get to split the money!
Today’s workout utilizes primarily low impact movements, with the exception of jump rope. To make this routine all low impact you can substitute High Knees Marching for the Jump Rope. Also, if you don’t have a jump rope, high knees, burpees or another cardio option can be substituted.
Remember, consistency is key to your results. Pair these workouts with a healthy diet and you will see changes in your physique, strength and level of fitness.
This workout takes 21-Minutes per round. Aim to get in 30-60 Minutes of exercise today. This round can be completed up to 3X, or you can pair it with cardio of choice. Running, walking, jump rope, etc. I also posted a 10-Minute Per Round Jump Rope workout video below that you can alternate in between rounds to increase the burn.
Have fun & don’t be afraid to challenge yourself! I hope you’re enjoying the challenge so far! Feel free to tag in in your photos along the way! You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
See you soon with the next workout!
Melissa
Running in Layers to stay warm in the cold weather!
PS Baby Bender is doing well! This weekend I have been focused on running, and getting in some miles. I ran 5-Miles Friday, off Saturday, 5-Miles Sunday, 2-Mile Walk and 1-Mile Run Monday. We have had guests staying with us, and running has been the most efficient way to get in my workouts. Planning to get back to filming this week!
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)
Welcome to Day 1 of my Fit & Healthy New Year & DietBet Challenge Workouts! One round of today’s workout takes 30-Minutes. In the video below I completed this workout for time (intervals), but I also included the breakdown to complete the workout for reps.
You can choose either variation, or complete a round of each to really challenge your body in two different styles of training. In this workout I am using 15-lb dumbbells. If you don’t have any weights you can complete the exercises with body weight only. If you do have weights I recommend using them because it will help boost your metabolism & burn, while increasing the challenge of each exercise.
During this challenge I encourage you to workout between 30-60 Minutes per day. You can do one round of this workout and 30-Minutes cardio of choice, or do two rounds of this workout for a total workout time of 60-Minutes.
If you haven’t signed up for the weight loss challenge yet you can do so here: www.dietbet.com/BenderFitness for a chance to win money & prizes by placing a bet on your ability to lose 4% of your body weight in 4-weeks. It’s a great motivator!
I hope you’re ready for a tough workout! My new DietBet Challenge officially starts tomorrow, but early weigh in has started! If one of your goals is weight loss & you want to know more about the challenge you can read about it here: Fit & Healthy 2016: Challenge. I will be posting this week’s workout schedule to go along with the challenge tonight so it will be ready for the early birds tomorrow.
Today’s workout is a plyometric interval workout that will get you sweating and get your heart rate up. When I filmed this workout I burned 179 Calories during the 15-Minute Workout. That averages to almost 12-calories per minute, which is higher than most people get during running!
It’s important to remember, that calorie burn does vary from person to person. During this workout I wore a heart rate monitor so it was very precise, but the burn will fluctuate based on how intensely you push, your weight and height. I am 5’5″ tall, so I am average height, and that should help you get a good estimate if you don’t have your own heart rate monitor.
For Christmas I got the FitBit Surge Smartwatch, which monitors heart rate throughout the day and during workouts, tracks runs and indoor workouts, and has a built in pedometer for steps. I still have some components to try out, but I will write a review for anyone who is curious.
I hope you enjoy today’s workout! If you want to join the DietBet Challenge you can sign up here: www.dietbet.com/BenderFitness. The game officially starts tomorrow, but you can join up until January 16th. The earlier you start, the easier it is to hit your goal! I hope to see you there!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
One Round of today’s workout takes 26-Minutes. In the video I claim that it’s only 24-Rounds, but don’t listen to me. I mis-labeled my workout list and wrote one number twice, which threw off my count. So if you are setting your own interval timer, you can set it for 26 Rounds of 10/50.
In today’s workout I increased the length of the cardio bursts from 30 to 50 seconds. Be sure to push during each interval (cardio and strength moves!) I am pacing myself and not going full out, because I don’t want to over-do it. I did monitor my heart rate, and it stayed in a low range (around 130 BPM) so I know I can definitely push harder than that in the future.
It was my first day back to working out after all of the holiday madness. We have house guests, have been eating out every day, and eating Christmas leftovers. Between the food and missed workouts I am not feeling my best. I was completely over the first trimester nausea and fatigue, however, they have both come back! I am bloating dramatically from AM to PM. Pregnancy hormones are partially to blame, but so are poor food choices. I am re-focusing on feeding myself (and baby Bender!) healthy food items & getting back to working out consistently. I have been doing exercises each day, but my new goal is to get in at least the recommended 30-Minutes of exercise per day.
I hope you enjoy the new workout!
Melissa
26 Rounds of 10/50
*50 Seconds Cardio of Choice Befor Each Exercise*
Today’s workout Combo uses a stability ball. If you don’t have a stability ball this workout is easily modified to be done without one so don’t worry! Today’s routine combines two 15 Minute HIIT workouts. If you do one round of each your total workout time will be 30-minutes. For a higher intensity burn complete each workout 2X for total workout time of 60-Minutes.
Elevated Leg series can also be done with a chair or bench if you don’t have a stability ball available.
Focus on form with each exercise and warm-up for 5-10 minutes before your workout to maximize your results and decrease your chance of injury. Remember, warm-ups should always be dynamic (moving). Cool downs can be static (staying still and stretching). You don’t want to stretch cold muscles. They aren’t ready for it yet!
I didn’t get to workout yesterday, and I can’t wait to get in a good workout tonight. My body is missing the endorphins! I notice that when I don’t workout my energy level suffers. Exercise actually gives me more energy and decreases my cravings for unhealthy foods.
I hope you enjoy today’s workouts! Don’t forget you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Also, we are getting closer to the start of my New DietBet Challenge! If one of your goals is weight loss it is a great motivator. You have a chance to win money by achieving your weight loss goals! The point of the game is to lose 4% of your body weight over 4 weeks. Everyone who achieves this goal is a winner & splits the jackpot at the end of the game. To start the game everyone places a bet and that money goes in the jackpot. You can sign up here: www.dietbet.com/BenderFitness.
Have fun today!
Melissa
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
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 10/50.
1. Squat and Lift 2. Butt Lift 3. Ball Pull 4. Warrior Tap (right) 5. Warrior Tap (left) 6. Side Lift (right) 7. Side Lift (left) 8. Superman Lift 9. Leg Series (right) 10. Leg Series (left) 11. Curtsy Lunge (right) 12. Curtsy Lunge (left) 13. Balanced Prone Heel Tap 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
It’s workout time! Today’s workout takes 21-Minutes Per Round. This is a full body workout, with cardio bursts in between each exercise. Push yourself to get in the maximum number of repetitions during each interval & round of cardio.
This workout can be repeated to increase the intensity. Be sure to warm-up before the workout with some dynamic movements to get your heart rate up and your blood flowing (jumping jacks, jump rope, jogging in place, leg swings). This will maximize your body’s ability to work at a high level of intensity and get the most out of your workout. It will also help prevent injury.
Jesse and I took the day off of working out to focus on a home improvement project. With major help from Jesse’s dad we put in hardwood flooring! I am completely wiped out after our hard work, so I am going to get some rest, and plan a good workout for tomorrow.
BenderFitness Studio’s new floors!
I am now just over 13-Weeks Pregnant, and although I feel great, for the last two weeks I have been very fatigued. I have been taking more rest days, and sleeping more than usual. Baby Bender must be growing! I will keep posting old workouts here on the days when I don’t film, but there are new workouts from both Jesse and I headed your way. Cant’ wait to try out the new floors!
13-Week Baby Bump. Baby Bender is still doing a good job of hiding! Baby is about the size of a Peach this week.
Quick reminder: My new DietBet Challenge starts Sunday January 3rd. If one of your goals this year is weight loss, this game is a great motivator. The way it works: you place a bet that you can lose 4% of your body weight in 4 weeks. If you achieve your goal you are a winner. All winners split the jackpot! So you can make money for achieving your weight loss goals. In the past participants have had great results! You can sign up here: www.dietbet.com/benderfitness.
Have fun with today’s workout!
Melissa
PS: Today’s fit fashion is from www.Affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.
*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope
Today’s workout is a throwback workout! I filmed this for a 30-Day Challenge Program that I ran 2 years ago. In January I am starting another 30-Day Workout Challenge. I will also be running a new DietBet Challenge for those of you with weight loss goals. I have run two DietBet challenges in the past, and the participants had great success in losing weight during the challenge.
If you are interested in signing up for the challenge you can do so here: www.dietbet.com/benderfitness. The way the game works: you bet money on the fact that you can lose 4% of your body weight over the course of the challenge. The money from everyone who joins going into the jackpot. If you achieve your goal you are automatically a winner. All of the winners split the money in the jackpot. If every single person in the game wins you at least get your money back.
I will be providing workouts throughout the month and diet advice to help you with the challenge.
Speaking of challenges, today’s workout is a good one. It will challenge you cardiovascularly, while working & sculpting your entire body. I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through.
I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. If you don’t have a jump rope you can substitute High Knees, Burpees, or cardio of choice.
I hope everyone enjoys today’s challenge.
Have fun!
Melissa
45 seconds cardio of choice, 50 seconds max reps: 15 Rounds
-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee
It’s workout time! Let’s start the week off right with a brand new workout! Today’s workout takes 20-Minutes to complete 1-Round. Depending on how much time you have, you can stop after one round, or repeat it up to 3X for 60-Minutes total workout time.
When I teach this style of workout in my Boot Camp classes we do 2-Rounds plus a 10-Minute Warm-up and Cool Down for a total workout time of 60-Minutes. It’s important to listen to your body.
In case you didn’t hear the big news that I posted about in my Surprise! 2016 Will Be a Year of Change… Blog Post….I am expecting a baby in late June or early July. I am almost out of the first trimester, but if you are wondering why I am not pushing 100% and going as hard as I normally do during the workout that’s why. That doesn’t mean you shouldn’t be pushing as hard as you are able to go!
During the first trimester the baby is unable to regulate it’s body temperature, so although it’s fine to workout at a moderate intensity (you should be able to talk) you don’t want to work out so hard that your body temperature shoots up & you are gasping for air. I could have pushup a little bit harder than I did in this video, but I wasn’t feeling 100% so I listened to my body and kept it a bit lighter today.
Another thing about being pregnant….at times (like tonight) there are extreme amounts of bloating. It looks like I have a baby bump in the video, but it’s not actually there yet. I took the photo below yesterday. Fluctuations throughout the day are normal & nothing to worry about!
12.5 Weeks Pregnant-Working on a Baby Bump!
I hope you all enjoy the workout! I will be posting some pregnancy specific posts throughout the week & of course plenty of workouts!
Have fun!
Melissa
Set Your Interval Timer for 15 Rounds of 30/50.
30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise
Surfer
Hip Thrust-Right
Hip Thrust-Left
Side Lunge Punch
Mountain Climbers
Leg/Hip Lift
Angel Abs
Plank Knee Sweep-Right
Plank Knee Sweep-Left
Burpee
Lunge Hop-Right
Lunge Hop-Left
Warrior III-Right
Warrior III-Left
Sumo Pushup
Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio
I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.
In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook- @BenderFitness or www.facebook.com/MelissaBenderFitness. It helps others come up with new ideas!
Another option is to substitute cardio bursts for the weighted exercises (High Knees or Burpees), but I definitely recommend the weighted variation as it will help you sculpt and strengthen your body & give you a major calorie burn.
I am filming a new workout (or two) this morning so if you check back later there will be a brand new Body Weight HIIT workout posted.
Have fun with today’s workout & I hope you work up an awesome sweat!
Melissa
Fit Fashion: My Outfit today is from www.affitnity.com and you can get 15% off of your total order with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your time for 18 Rounds of 30/50.
-Deadlift 1. High Knees -Deadlift 2. Diagonal Leg Cross (right) -Deadlift 3. Diagonal Leg Cross (left) -Deadlift 4. Scissor V-Ups -Deadlift 5. Mountain Climbers -Deadlift 6. Squat Jumps -Squat & Press 7. High Knees -Squat & Press 8. Chair Pose -Squat & Press 9. Mountain Climbers -Squat & Press 10. Crunch & Tap -Squat & Press 11. L-Leg Lifts (right) -Squat & Press 12. L-Leg Lifts (left) -Romanian Deadlift 13. High Knees -Romanian Deadlift 14. Tuck Jump -Romanian Deadlift 15. Pushup to Side Plank -Romanian Deadlift 16. Knee Drop Plank -Romanian Deadlift 17. Mountain Climbers -Romanian Deadlift 18. Frogger to Wide Leg Pushups
Repeat 1-3X Optional: Pair with 20-30 Minutes of Cardio.
I hope you’re ready to workout! One round of today’s workout will take 40-Minutes. This workout consists of three parts. I put the workouts together in one video, but if you are in a rush for time you can find each section individually here:
Today is a very special day in the Bender household. It’s Jesse’s birthday! We will be doing some celebrating this weekend, but we will also (finally!) be filming some brand new workouts. In the mean time, I hope you enjoy today’s workout! It’s a great full body challenge!
Have fun today! You can find me on Facebook: www.facebook.com/MelissaBenderFitness, and on Instagram & Twitter: @BenderFitness
Let me know what you think about the workout and how you are feeling after this week’s workout schedule. Also, remember, you can adjust and add rest days to the week as you need. You should have 1-2 full rest days per week.
See you soon!
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.
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.
Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.
If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.
There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.
I hope you are feeling great. Remember, you can adjust the schedule to fit your needs. Is anyone already thinking of goals to focus on in the New Year? Let me know in the comments below! You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have fun with today’s workout!
Melissa
With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise
1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl
Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio
Today’s workout will strengthen and shape your entire body, while providing a great fat burn.
This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.
I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.
I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.
Have fun!
Melissa
Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.
Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook: 
