Ultimate Body Weight Workout: Full Length Home Workout

Hi Everyone!

Today’s workout is a challenge for the entire body! It’s an oldie, but a goodie. I haven’t really been working out this week, just staying generally active. Since my nephew was born on Sunday, and he’s been in the NICU he is all I can think about. The outpouring of prayers, love and support we have had from everyone has been amazing.

I have great news, Dax is starting to get better! He is still in the NICU and on a breathing tube, but his last x-ray showed that his lungs are completely clear of meconium. They removed his catheter, are weaning him from the nitrous oxide and dopamine. Being weaned from the ventilator can take 2-7 days, but I will keep you all posted on his progress.

For an alternate workout you can try the 21 Minute Full Body Workout: Total Body Sculpting. It’s challenging!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

PS Fit Fashions are from: www.affitnity.com and you can get 15% off your total purchase with the code: BenderFitness at checkout. The shoes are Reebok Crossfit Nanos.

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)

Repeat 1-2X

This is the original tutorial:

15 Minute HIIT: Dynamic Full Body Workout

Hi Everyone!

Are you ready for a full body workout? This is a great routine that will work your entire body. You can repeat this one up to 4X. I like doing this routine 2X through and pairing it with 30 Minutes of running (total workout time 60 minutes).

This is actually a workout I did as a Repetition Based tutorial video back in 2011 (Dynamic Body Workout Tutorial). I changed the workout up a bit, and did it as an interval workout today.

I hope you enjoy it! I am going to periodically re-film some of my older tutorial workouts as full length videos, and work on up-ing the intensity.

Have a great day! I hope you enjoy the workout. As we head into the weekend, don’t let it throw you off track. Choose one extra thing you can do this weekend to improve your health & make sure you get it done.

Melissa

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1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees

Repeat 1-4X
Optional: Pair with 30 Minutes Cardio of Choice

Jumping Jacks

Russian Crab

Low Jack

Frogger Pushup: Part 1

Frogger Pushup: Part 2

Temple Tap Abs

High Knees

Tripod Side Leg Swing: Part 1

Tripod Side Leg Swing: Part 2

Single Leg Pump: Part 1

Single Leg Pump: Part 2

Situp Reach

Leg Scissor

Shoulder Bridge with Bent Knee to Extension: Part 1

Shoulder Bridge with Bent Knee to Extension: Part 2

20-Minute Full Body Workout

Hi Everyone!
I hope you’re ready for today’s 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.

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

Facebook, Instagram, or Twitter.

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

15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

Hi Everyone!

I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.

This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.

While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.

BenderFitness.com Cat Workout

I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!

I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.

If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.

Training Jump: Sky Diving

Wish me luck at my new job!
Melissa

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Fat Burn & Full Body Workout

Hi Everyone!

I have a great workout combination for you today! You can mix and match the videos below, or choose just one video to focus on today. I included two workouts, with the breakdown and cardio option below.

These routines combine HIIT and Repetitions, with a cardio option so it will challenge your body in a multitude of ways. You can adjust the number of rounds to your body. Be sure to challenge yourself and push through, while also focusing on proper form for each exercise.

I will be posting new workout today or tomorrow so be sure to check back. Jesse and I took the weekend off for an exciting trip to celebrate our 5-Year Wedding Anniversary. Yesterday we went White Water Rafting, and today we are going Sky Diving.

A little peek into our wedding day.

White Water Rafting was a lot of fun, and was also a great arm, back and core workout. You get your legs involved in the action too, by holding yourself in the raft. We both managed to stay in the raft the entire time. I’m a big fan of outdoor activities that involve your whole body. It’s fun & it’s a great form of exercise outside of the bounds of a regular workout.

I hope you enjoy today’s workout combo! Get ready to sweat!

Melissa

PS If you scroll all the way to the bottom of the page, I included a video of the dance Jesse did for me at our wedding.

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

Repeat 1-3X

Optional:
After each round, complete 1 round of Cardio or running. I did one mile on the treadmill after each round and repeated the whole workout 3X.

My Cardio:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

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

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs

Our Wedding Day. Jesse’s dance:

Shape & Cardio Workout: Real Time Full Body Workout

Hi Everyone!

Today’s workout will help strengthen and tone your entire body. Strength and cardio moves are incorporated throughout the workout to get your heart rate up and maximize the cardiovascular benefits of this workout.

This is a throwback workout that I filmed a while ago, but I think you are going to like it.

Jesse and I haven’t been able to film during the week lately. He is training for a Half Marathon, and we both work full time, so the scheduling just hasn’t worked out. I am currently in the process of changing jobs, and will be working much closer to home. I am hoping the extra time in my day will help us to film new workouts more often!

I hope you enjoy today’s workout!
Melissa

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

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X

Cardio HIIT Body Burn Workout

Hi Everyone!

Yesterday I repeated the 30-Minute Full Body Home Workout and Fat Burn I shared yesterday. This time I repeated it for reps, omitted the cardio bursts in between each exercise, and paired it with a 45-Minute Run outside.

Jesse is training for his next Half Marathon, and I am planning on running another Half in October, so we are continuing to build our running mileage. I will write more about our running program.

For those of you that aren’t up for a repeat of this workout I am posting an alternative workout below. It’s a 15-Minute HIIT workout that can be repeated for a more intense workout.

I hope you all enjoy today’s workout! I am off to tackle another busy day at work!
Melissa

30-Minute Full Body Home Workout & Fat Burn

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

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X
*I went through this workout 1X and paired with a 45 minute run outside.*

15 Minute HIIT Cardio Workout: No Treadmill Necessary

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

Repeat 1-3X

30-Minute Full Body Home Workout & Fat Burn

Hi Everyone!

Are you ready to work up a sweat and get in a great workout? One round of today’s workout will take 30-Minutes if you do it interval style as I demonstrate in the video below. I have also included options for repetitions with the workout breakdown.

I went through this workout 1X today Interval Style. I plan on repeating it tonight for repetitions to vary the challenge. This workout includes moves to challenge your muscles in all planes of movement. This helps recruit some of the hard to reach muscles & create muscular balance with all over strengthening.

The cardio bursts incorporated throughout the workout help to maximize your fat burn. I wore my heart rate monitor during this one and burned just over 300-Calories during one round of the workout.

I will be working on posting some of the recipes that were requested on Facebook & instagram. I plan on sharing more healthy eating and meal prep ideas. I placed my first food order through Thrive Market today. You can click on the link to find more information here. I will be reviewing the service after I get my first order.

Have fun with today’s workout!
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*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Curtsy Lunge Curl: Part 1

Curtsy Lunge Curl: Part 2

Down Dog Dolphin Press: Part 1

Down Dog Dolphin Press: Part 2

Sit to Stand Thigh Sculpt: Part 1

Sit to Stand Thigh Sculpt: Part 2

Sit to Stand Thigh Sculpt: Part 3

Side Plank Leg Lift: Part 1

Side Plank Leg Lift: Part 2

Windshield Wiper Dip: Part 1

Windshield Wiper Dip: Part 2

Windshield Wiper Dip: Part 3

Lunge Jump Squat: Part 1

Lunge Jump Squat: Part 2

Lunge Jump Squat: Part 3

Down Dog Toe Touch Reach: Part 1

Down Dog Toe Touch Reach: Part 2

Pretzel Lift

Squat to Curtsy Lunge Kick: Part 1

Squat to Curtsy Lunge Kick: Part 2

Squat to Curtsy Lunge Kick: Part 3

Warrior Row: Part 1

Warrior Row: Part 2

Side Plank Hold

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Full Body Toning Workout: Real Time

Hi Everyone!

Are you ready to work your entire body? Today’s workout will help shape and sculpt everything! In this workout I used a bench for the Decline Pushup and a barbell for the Warrior Deadlift. If you don’t have weights you can complete the deadlift with body weight only. For the decline pushup you can use a chair, step or other sturdy surface. If you don’t have access to anything you can do a regular Spiderman Pushup.

I haven’t had time to post yesterday’s workout breakdown, but I will be working on that tonight. In the mean time here is a great throw back workout. I completed this one for reps and one round took me 23 Minutes.

Below I have listed the options for reps or intervals so you can customize this workout to your needs. Sometimes I like to go through my workouts for reps instead of time because I often find it more challenging. You can keep up the cardio burn by moving as quickly as you can from one exercise to the next.

Have fun with this one! Let’s keep getting healthier and stronger together every day!
Melissa

Equipment: Dumbbells or Barbell-If you don’t have anything you can complete the movement with body weight or add some resistance with something from around the house (book bag, water jug, etc). Bench, chair, or step.

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

Or complete this workout for intervals: 15 Rounds of 10/50

1. Jumping Jacks
2. V-Up Burpee
3. Squat Jacks
4. Mountain Climber
5. Lunge Reach (right)
6. Lunge Reach )left)
7. Moon Goddess
8. 3 Part Abs
9. Leg Lift Abs with Hand Press
10. Warrior Deadlift (right) (I used 75 pounds)
11. Warrior Deadlift (left)
12. Weighted Squat
13. Decline Pushup with Knee
14. Jump Kick (right)
15. Jump Kick (left)

Repeat 1-3X

Quick Full Body Workout

Hi Everyone!

This is a throwback workout. I filmed this one during my first trip to Riviera Maya, Mexico. I am experiencing a bit of wanderlust, so it seemed like a good workout to share today!

We are filming a new workout, but I wanted to get this one posted for those of you that can’t wait for the new one to go up! For this workout you can use a chair, bench or stability ball for the exercises I do on the chair. You can also complete the exercise while lying on your mat. There is always a way to modify if you don’t have the equipment available to you.

I still like to get in my workouts while I travel. I enjoy doing workouts that are portable and can be done anywhere. In between Undergrad and Grad school I was a Flight Attendant, and it taught me the importance of continuing to workout and staying consistent with your routine.

I hope you enjoy this workout. Check back later for today’s new workout!

Melissa

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

For Time: 11 Rounds of 10/50 on your Interval Timer.

1. Low Jump Squat
2. Shoulder Tap Plank
3. Double Kick Back (right)
4. Double Kick Back (left)
5. Side Plank Twist and Lift (right)
6. Side Plank Twist and Lift (left)
7. Goddess Side Crunch
8. Frogger
9. Leg Lift
10. Russian Kick (50 reps)
11. Butt Lift

Repeat 1-3X

Quick Full Body Workout with Cardio Burn

Hi Everyone!

Today’s workout is for the full body. I incorporated some sprinting cardio bursts at the beginning and end of the workout to maximize the burn. You can do your sprints at a track, on a treadmill, or incorporate some Hill Sprint’s into your workout to mix up the challenge.

If sprinting isn’t an option you can substitute High Knees or Jump Rope. I went for Reps during this workout, but you can always go for time. Choose the challenge that is best for you.

I hope you enjoy today’s workout.
Melissa

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

Start: Sprint or 30-60 seconds Jump Rope or High Knees
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint or 30-60 seconds Jump Rope or High Knees

Repeat: 1-4X
Optional: Pair with 30 Minutes Cardio

20-Minute Full Body: Cardio Sculpt Workout

Hi Everyone!

I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.

I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.

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

Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.

Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.

Have fun with this workout!
Melissa

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
Decline Shoulder Tap Pushup
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!

15 Minute Full Body HIIT: Body Weight Home Workout

Hi Everyone!

I hope you’re ready for a full body challenge. This workout will work your arms, back, core, glutes and legs. One round takes 15 minutes, but you can repeat the workout to intensify the challenge.

I completed this workout for time, but you can also choose to do it for reps.

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

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Over the past few days I had an allergic reaction (hives) to something. I am going to be having some allergy testing done, but I will also be really focusing on what I am eating. I will post more about that, and about the allergy testing process as I go through it.

I hope you enjoy the workout!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Sculpt Your Body Home Workout: Full Body Home Workout

Hi Everyone!

I have a quick workout challenge for you today. I recommend going through this one 3X. Try to move from one exercise to the next as quickly as possible, while maintaining good form. Keeping the rest breaks short will increase the cardiovascular aspects of the challenge.

My first time through this workout I didn’t time. The second round took me 14 minutes and 49 seconds, my third round took me 13 minutes and 23 seconds. I like timing the rounds, because it gives me a goal to keep moving and pushing myself as I go through the workout.

This workout comes with a bonus round that incorporates some weights. Check that out here: Bonus Round.

I hope that you enjoy this workout. I have two new workouts to share with you all. It’s been a bit of a hectic week for me, so I will also be posting about the workouts I got in this week, and what to do when it gets hard to motivate yourself.

I hope you enjoy today’s workout!

Enjoy the workout!
Melissa

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

1. Table Crunch (right)
2. Table Crunch (left)
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Frog Pushup
6. Leg Lift/Hip Lift/V-Up
7. Super Swim
8. Side Plank Drop (right)
9. Side Plank Drop (left)
10. Squat Jump

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio

Table Crunch

Lunge Lift: Part 1

Lunge Lift: Part 2

22 Minute HIIT Sweat: Fat Burning Full Body Workout-Body Weight

Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it.

You can find me on Instagram: @BenderFitness

I have a new workout for you, but I had some technical difficulties with the video. I will be working on getting it posted (or re-filmed) tonight when I get home from work.

Have fun getting sweaty!

Melissa

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

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees

Repeat 1-3X

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1 Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Arm/Tricep Extension

Temple Tap Abs

20 Minute HIIT & Sweat Fat Burn: Full Body Home Workout

Hi Everyone!

I hope you are ready to sweat! I have another throwback workout for you, our filming schedule is a bit off because we are traveling, but I will be posting workouts here all week. There will be some good new workouts for you too!

Today’s workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one.

This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!

Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.

I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.

I am also re-focusing on healthy eating. Jesse and I are traveling right now, which always makes eating healthy and working out a bit trickier. It’s definitely motivating me to get some new workouts filmed, and really get on track with my nutrition.

3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice.

Have fun with today’s workout! Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

See you soon!

Melissa

PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.

Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer, Chair & Mat.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. High Knees
*Cardio
2. Round Kick (right)
*Cardio
3. Round Kick (left)
*Cardio
4. Sit to Stand (right)
*Cardio
5. Sit to Stand (left)
*Cardio
6. Frog Hopper
*Cardio
7. Angel Abs
*Cardio
8. Hip Lift Hook
*Cardio
9. Superman
*Cardio
10. Kneeling Side Kick (right)
*Cardio
11. Kneeling Side Kick (left)
*Cardio
12. Alternating Lunge
*Cardio
13. Dips
*Cardio
14. Decline Spiderman
*Cardio
15. Chest Press Plank

Repeat 1-3X

Round Kick

Single Leg Sit to Stand Part 1

Single Leg Sit to Stand Part 2

Frog Hopper

Angel Abs

Hip Lift Hook

Superman

Kneeling Side Kick
(*I should have placed my arm further out so that my hips and shoulders were better aligned)

Alternating Lunge

Dips Part 1

Dips Part 2

Decline Spiderman

Chest Press Plank: Part 1

Chest Press Plank: Part 2

Bender Boot Camp & Weighted Workout Challenge: Full Body Sculpt

Hi Everyone!

Today’s workout is a mash-up of one of my Boot Camp Workouts and a Weighted Workout. Jesse and I planned to do a VO2 Max Running Workout at the track today. A crazy thunderstorm blew rained on our plans, so we did these two workouts instead.

We did one round of each workout. It was challenging. My glutes were a little bit tired from yesterdays 15 Minute Standing Lower Body Workout. The Bender Boot Camp workout was filmed while I was training for my first NPC Bikini Competition, so I was very lean and strong. It was a good motivator for me to focus on making healthier food choices.

I was able to get through this workout faster this time, than I did when I filmed the video below. I did the workout along with the video, but if you prefer to do it interval style the breakdown is below. For the weighted workout we did 12 Reps of each exercise.

I hope you enjoy these workouts! It’s fun sometimes to go back and repeat some of my older workouts. They are still challenging for me!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

Burpee
Romanian Deadlift
Burpee
Row
Burpee
Front Squat
Burpee
Chair Leg Raise
Burpee
Goblet Squat

Repeat 1-4X

Quick Full Body Home Workout for Sculpting, Shaping and Fat Burning

Hi Everyone!

I have a new workout for you! Today’s routine was challenging for me! There were a few times that I had to take breaks, before pushing myself to complete the reps. It was a great challenge, and I am glad I pushed through the workout.

I filmed today’s workout for Reps, but it can also be completed Interval Style. Both techniques challenge your body differently. I still kept the rest minimal in between each exercise to maintain a higher level of challenge. Remember, you can always pace the workout for your own fitness level. It’s a great idea to time the workout if you are going for reps. Write it on a calendar or fitness log, and when you repeat the workout see if you can finish faster, or progress the number of reps.

You can always pause the video (or fast forward if you get ahead of me!) Listening to your body is very important when you are working out. It will teach you how much you can push yourself. When you pay attention to your body you will also be able to recognize when you are growing stronger.

I used a stability ball and a dumbbell during today’s workout. If you don’t have the equipment at home, don’t worry! This workout can be done with body weight only. I demonstrate the variations in the workout video.

Have fun with today’s workout!
Melissa

This workout can be completed for Reps or Intervals.

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

Intervals: 12 Rounds of 10/50.

Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank

Repeat 1-3X

Supergirl

Lunge Jump

Down Dog Leg Lift

Jump Squat

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 2: Modification

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 2

Jumping Jacks

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 2

Overhead Squat: Part 1

Overhead Squat: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 2

Ready for Round 2?

15 Minute HIIT: Full Body Home Workout-No Equipment/Body Weight Only

Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

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

This is a full body workout. Be sure to warm-up before starting. A good warm-up improves the physical benefits you achieve during your workout.

Getting motivated for this one was tough for me. My sinuses/allergies have been going crazy due to all the rain and crazy weather we have been getting. I felt like it slowed me down a bit during today’s workout, but it still felt good to pushup myself and work up a sweat.

If you aren’t feeling 100% it can be tough deciding whether you should push through or take a rest day. If you have allergies or sinus problems you are most likely okay to work out. It is very important to listen to your body. I have a 5-Minute rule. If I really don’t feel like working out, I promise myself to at least push through 5-Minutes. If I really still feel bad I quit at the 5-Minute mark.

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

Typically, once I start working out I feel much better and want to keep going. How do you motivate yourself to workout on tough days? I got in my workout, but kept it to one round, and skipped my run. I also went to bed super early to give my body some time to heal.

Have fun with this one!
Melissa