Ultimate Body Weight Workout: Full Length

Hi Everyone!

I have been terribly ill with a stomach virus the last two days. This is actually the first time I have been well enough to even sit at the computer! This is an older workout. The reps and exercises are listed below. I will be back with new workouts as soon as I can, but I need to make sure my body is ready first.

If you haven’t tried the 21 Minute Full Body Workout: Total Body Sculpting be sure to try that one too. 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:

21 Minute Full Body Workout: Total Body Sculpting

Hi Everyone!

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. It helps others come up with new ideas!

Today’s Fitness Fashion is a sneak peek from Affitnity’s newest line. One of the perks of being an Ambassador is getting the latest fashion before it’s even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can’t wait to wear this week! It might sound silly, but new workout clothes motivate me to work out.

Affitnity’s website: www.affitnity.com

Let me know what you think of the workout!

Melissa

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.

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real…

Hi Everyone!

Today is Day 5 of my workout schedule for the week:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Workout (Repeat 1-3X)
Day 4: Yoga, Pilates, Bender Fitness Fusion, Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

I created a compilation video of the three workouts (below). All of the individual workouts are still available so you can mix and match. The new video combines them to make it easy for you to go straight through all three workouts.

The total workout time is 40 Minutes. When you put it all together it is a great, full body workout to sculpt, strengthen and burn fat.

Have fun with this one! I have brand new workouts coming your way. I changed the structure of the workout routines this week so you can all know what to expect. Let me know what you think in the comments or on my Facebook page.

Melissa

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

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.

20 Minute Full Body HIIT Boot Camp: Full Body Workout Challenge: Part 3

Hi Everyone!

Today’s workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night’s so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did!

Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises.

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.

Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations.

Today is Day 3 of my workout schedule for the week:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
**Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today’s workout!
Melissa

PS Does anyone else have sore calves from the jump roping?

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Warrior III: Left

Warrior III: Right

Hydrant

Pistol Squat with Chair Balance: Part 1

Pistol Squat with Chair Balance: Part 2

Pistol Squat with Chair Balance: Part 3

High Knees

Angel Abs: Part 1 (Center)

Angel Abs: Part 2 (Drop Left)

Angel Abs: Part 3 (Extend)

Angel Abs: Part 4 (right)

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 2

X-Jump: Part 1

X-Jump: Part 2

Plank Walk Out: Part 1

Plank Walk Out: Part 2

Plank Walk Out: Part 3

Dip: Part 1

Dip: Part 2

Decline Spiderman: Part 1

Decline Spiderman: Part 2

Side Plank Back Reach: Part 1

Side Plank Back Reach: Part 2

Side Plank Back Reach: Other Side

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

Hi Everyone!

Today’s workout is for the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify.

For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers.

Round 1 Complete!

Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.

It is finally starting to get warmer outside again. I have been seriously slacking on running….by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine.

Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain.

If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone’s body responds different so I am always interested in researching new ideas.

Have fun with today’s workout!
Melissa

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

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

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)

Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

21 Minute Full Body Workout

Hi Everyone!

Today’s workout is finally posted! It took a while for this one to upload and process, but no more waiting! It’s here!

I have a great week of workouts planned. This one is low-impact, but still very effective. The only impact exercise is jump rope, and you can substitute high knee marching if you need a lower impact option for your joints.

I paired this workout with a 2-Mile Run for some added cardio. You can also choose to change the intervals to 30/50, and add 30 seconds of High Knees or Jump Rope if you are looking for a higher intensity workout today.

I have great workouts planned for this week so keep checking back!

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 21 Rounds of 10/50.

1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach

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

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Toe Touch Plank

Tricep Squat Leg Lift: Part 1

Tricep Squat Leg Lift: Part 2

Bow Lift

Ab Lean Pulse

Superman

3-Way Plank: Part 1

3-Way Plank

Pendulum Abs

Seated Twist

Down Down Bent Knee Lift

Scissor Abs

Seated Twist Situp: Part 1

Seated Twist Situp: Part 2

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dynamic Body Workout: 15 Minute HIIT

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.

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness.

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50.

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

Body Weight Full Length Workout

Hi Everyone!

I am missing the sunshine! I can’t wait for the weather to look like this again. So this is my throwback workout for you!

I am flying home, and will be filming brand new workouts this weekend. Jesse and I have been in Toronto all week filming a 10-video Workout Series for BodyRock.tv. We have had an amazing time.

Toronto is a beautiful city, with a great variety of delicious food options! The BodyRock Team took really great care of us while we have been here. I am excited to share all of the workouts that we have filmed here with you. I think we put together a really great series.

Here are a few behind the scenes pictures:

Day 3 of Filming

Filming Workout #9

I will be writing more about our experience here, so be sure to check back! If you have any questions post them in the comments below or on Facebook!

Also, I posted a recipe for Healthy Beef Stew. Even though I am summer dreaming, the cold weather has me craving some hot and hearty comfort food!

Enjoy!
Melissa

1. Twisting Sumo Squat (right)
2. Twisting Sumo Squat (left)
3. Spiderman Pushups
4. Heel Tap/Hip Lift Abs
5. Sit-up Pushups
6. Low Jacks
7. Alternating Hip Drop
8. Speed Skater
9. Forward Fold Jump

Repeat 1-3X

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

Extreme Sweat Full Body Home Workout

Hi Everyone,

Today’s workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only.

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball.
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground.
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!)
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead.
-Split Squat: This can be done without weights, as a body weight exercise.

Jesse and I are currently in Toronto. We are filming 10-Workouts for a 10 Week Series with BodyRock.tv. We are having a great time so far, and everyone has been wonderful! We have already filmed two challenging workouts.

I have seen a lot of really excited and supportive comments regarding my collaboration with BodyRock. I have also seen some people are upset with my decision. I think there is some confusion regarding what I am doing with BodyRock.

BenderFitness is still my blog. I am not going to stop posting workouts here. What you see every day when you come to my channel is what you will continue to see, and my workouts will continue to be free. I wrote the workouts that I am filming with BodyRock. I am wearing all of my own clothing that you normally see on my blog.

I know what I am comfortable with, and what I am not comfortable with and I won’t be crossing that line. Jesse and I have been treated with respect and kindness by Freddy and the whole BodyRock team. No one has asked me to do anything outside of what I normally do when I film workouts at home. I look forward to sharing the workouts I am filming here with all of you! I’m proud of the work that we are doing here, and I really think you are going to like this collaboration. It is a lot of fun for me to be filming in a new location and getting to focus purely on the workouts.

Normally my schedule is: work 40 hours per week as an Occupational Therapist, teach classes 2 nights per week (Bootcamp and Yoga), do/film all of my workouts, and then process, upload, write and post everything on my blog. I absolutely love sharing my workouts with you and I have no complaints about the time that goes into it. This is my passion and I love helping people create healthy lives. It is really interesting for me to collaborate with other people who do what I do.

When I get back home I will be filming more brand new routines!

Hopefully, that puts some of your minds at ease!

Enjoy the workout!
Melissa

Facebook, Instagram, or Twitter.

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

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don’t have a stability ball.

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Full Body Fitness Makeover

Hi Everyone!

This is a full body workout. You can repeat this workout for reps or in intervals. I found this one more challenging when going for reps.

I like to mix up the workout style, because it challenges your body in different ways. You should always strive to keep your workouts challenging. When your body faces a challenge it learns to adapt by becoming stronger and more efficient at the new skill.

Changing up your workouts also forces you to be present during your workout. What I mean by that is, you are more aware of what your body is doing. You can’t “zone out” during your workouts. Multiple studies have proven that you have increased benefits from your workouts when you focus on the mind-body connection and the muscles being worked by each exercise.

Also, tuning in to your body can help you be more aware of injury, illness, and hunger signals.

Try to focus on each exercise as you progress through the workouts.

Have fun!
Melissa

Facebook, Instagram, or Twitter.

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

Or set your Gymboss Interval Timer for 10 Rounds of 10/50.

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left

Bootcamp HIIT: 20 Minutes per Round

Hi Everyone!

One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to.

Be sure to hydrate! This is a sweaty one!

I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today.

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.

-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

HIIT It, Sweat It, Tone It: Workout + Hill Sprints

Hi Everyone,

Tonight I taught a yoga class. I didn’t have time to film my 20-Minute workout tonight (but it’s coming, I promise!) This is a great throwback HIIT workout. If you want to try a yoga workout instead check out this one: 25 Minute Home Yoga Flow.

One round of tonight’s workout takes 15 minutes. This workout can be repeated up to 3 times. If you are repeating be sure to take a quick break in between rounds.

With any workout you get the best results if you warm up first. When your body is warmed up it is already working at a higher level, which leads to boosted metabolic benefits. It is especially important to warm up before HIIT workouts so your cardiovascular system is ready to work at a high level. If I forget to warm-up the number of reps on my first round is always significantly lower than my reps on the second round, when my body has adjusted to the effort.

I went through this workout once, and followed it with 4 hill sprints. I timed my sprints:
Sprint 1: 18 seconds
Sprint 2: 18 seconds
Sprint 3: 18 seconds
Sprint 4: 17 seconds

In between each sprint my rest time was walking back down the hill.

Hill sprints should be based on your fitness level. Beginners: 10 seconds, Intermediate: 15 seconds, Advanced: up to 20 seconds. The goal is to run as hard as you can, while keeping in mind that you have to repeat it. You want to maintain your pace throughout the workout. The short duration of these sprints helps prevent injury, while maximizing calorie burning, and speed/strength building. Also, sprinting uphill is safer for your body than sprinting on flat surfaces. The angle of the hill decreases your risk of pulling a muscle and teaches you appropriate running form.

Never start hill sprints before warming up. I did them immediately after this workout so my body was ready!

Enjoy the workout!
Melissa
Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.

*I wrote my cardio bursts in the breakdown, you can follow along with me or select your cardio of choice. You can select one form of cardio or alternate.

1. Curtsy Lunge Hop
cardio: high knees

2. Mountain Climber Hop
cardio: burpee

3. Angel Abs
cardio: high knees

4. Sumo Pushups
cardio: Jumping Jacks

5. Leg Series (right)
cardio: high knees

6. Leg Series (left)
cardio: burpee

7. Temple Tap Abs
cardio: high knees

8. Frogger Crunch
cardio: Jumping Jacks

9. Chair Twist
cardio: burpee

10. Prone Heel Tap
cardio: burpee

21 Minute HIIT: Full Body Workout

Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below.

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently.

I planned on filming a new 20-Minute Workout tonight, but I had a long to-do list of things to get done after work tonight and ran out of time!

Enjoy the workout! New one tomorrow night!

Melissa
Facebook, Instagram, or Twitter.

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano.

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

HIIT Full Body Workout: 20 Minutes Per Round

Hi Everyone!

I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

I hope you have fun with this one!

Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X

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

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

15 Minute HIIT Interval Workout: Body Weight

Hi Everyone!

This is workout #30 of my HIIT the New Year Hard Workout Challenge!

I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change.

Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time.

I hope you have a great day, and enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 rounds of 10/50.

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

This is workout #29 of my HIIT the New Year Hard Workout Challenge!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn.

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes.

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one.
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.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

My Sports bra is from www.affitnity.com. You can get 15% off any purchase with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

HIIT the New Year Hard: 20 Minute HIIT Core & Legs

Hi Everyone!

This is workout #28 of my HIIT the New Year Hard Workout Challenge!

Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice.

If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move.

I am off to work. I hope everyone has a great day!

Enjoy the workout!
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.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Core. 50 Seconds Max Reps.

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump

HIIT the New Year Hard: Dancer Body Workout

Hi Everyone!

This is workout #26 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready for today’s workout. This workout might feel easy at first, but it is very effective.

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement.

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

I taught a boot camp class last night, so I will be filming and posting that workout for you all. Be sure to check back!

Melissa
Facebook, Instagram or Twitter

The fit fashions in this workout are from www.Affitnity.com Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout.

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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Optional: Pair with 30 Minutes Cardio of Choice

HIIT the New Year Hard: In the Mood: Full Body Workout

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

Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell, Gymboss Interval Timer in stopwatch mode.

1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift

Repeat 1-3X (My rounds, and workout information is below)

Hi Everyone,

This is workout #25 of my HIIT the New Year Hard Workout Challenge! This workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later.

I took the night off last night and had an active rest day. I had to do some fasted blood work. I started work at 6 AM so I couldn’t go for my blood work until after work and I felt atrocious after going all day without eating. Jesse and I shoveled the driveway and went for a little walk.

The fit fashions in this workout are from www.Affitnity.com (pink and camo sports bras and pants.) Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout.

I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa

Facebook, Instagram or Twitter

Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion.

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.

Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position.

1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs.

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

Have Fun with your Workout!