Lean Muscle Fat Blast and Jump Rope Workout

Hi Everyone!

Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout.

I was supposed to get a new workout posted yesterday, but I took the day off instead. It was an exhausting work week for me, plus I picked up extra work hours yesterday and I just didn’t have the energy. I will be getting the new workout posted today.

Enjoy!
Melissa

Repeat: 1-3 Times

Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

Calorie Torching Home Workout

Hi Everyone,

Happy Thanksgiving to all of my American friends, and Happy Thursday to everyone else!

This is a throwback Thursday workout to start your Thanksgiving off right! I will be posting a brand new workout this evening. Jesse and I go to two Thanksgivings (his family and my family), so we won’t have enough time to get in our workouts until tonight.

Typical calorie consumption on Thanksgiving day is around 4500 calories. Most of the caloric intake doesn’t happen during the sit down dinner, but from snacking, drinking, and going back for more throughout the day.

During the Holiday’s it is very important to stay on track with your workouts. As you get busier with family, friends, shopping, work and shorter days it can be tough, but if you stick with it your body will thank you. As someone who works in a rehabilitation facility I can tell you that my patients and their families love to drop by with cookies and candies during the holiday season as a way of saying “Thank You” for helping their loved ones re-gain their independence.

It can be difficult to stay on track when you are busy and constantly surrounded by easy access to sweets. I find that the more consistent I am with my workouts the less sugar cravings I have. A second piece of pie just doesn’t sound as good when I know that I already put in a hard workout to keep my body strong and healthy.

Try to get rid of the mindset of “earning” extra calories. You don’t have to earn food. Food is your bodies fuel. The higher quality the fuel, the better your body runs.

What do you do to stay on track during the holiday season? Tell me in the comments below or on Facebook, Instagram or Twitter.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

If you want to do intervals instead of reps set your Interval Timer for 12 rounds of 10/50.

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Quick and Fun 16 Minute Home Workout

Hi Everyone!

This is a great workout for Throwback Thursday! I like this one, because it has some fun moves that I need to bring back for some new workouts.

If you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.

You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am teaching a yoga class tonight, so I will try to get a new video uploaded this evening. Sometimes class nights get hectic and I run out of time, so we will see what happens!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts!

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50.

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired.

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles.

Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.)

Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving.

I hope you enjoy the workout!
Melissa

PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂

My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50.
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

21 Minute HIIT Full Body Real Time Workout

Hi Everyone!

Today’s workout is a 21 Minute Full Body HIIT routine. It’s a great fat burning, lean muscle building workout.

This is a quick, but effective full body routine. Jesse and I are back to teaching our boot camp and yoga classes, and this is a variation of the boot camp class we taught Tuesday evening.

Remember to push yourself throughout the workout. If you are repeating you can take a quick break in between rounds to get some water and recover, but go back into it before your body has time to cool down.

I hope you guys enjoy today’s workout!

Melissa

PS Today’s fit fashions are from www.Affitnity.com, and Bender Fitness followers get 15% off with the code BenderFitness at check out. I am loving the new pants!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

22 Minute HIIT Sweat Body Weight Workout: Full Body

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. 🙂

Have fun with today’s workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like.

If the internet doesn’t work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back.

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

Weighted Weekday Workout

Hi Everyone!

Tonight’s workout is a full body workout. I used two 20 lb dumbbells, but all of the exercises can also be performed with body weight, or the weight of your choice. It is important to work at your own level. Select a weight that is challenging for you, but allows you to maintain proper form throughout each exercise.

Jesse and I followed this workout with a 3.5 mile run. We took it at a slower pace than normal, because we wanted it to be a recovery run. Tomorrow I am planning a higher intensity workout day and Jesse is doing another trail run.

If you haven’t tried yesterday’s yoga workout yet you can find it here: Yoga Flow Workout: Lean Stretch Fat Burn.

See you tomorrow!
Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter!

Gymboss Interval Timer

This workout can be repeated 1-3X.

1. Man Maker
2. Single Leg Squat (right)
3. Single Leg Squat (left)
4. Down Dog Drag
5. Weighted Crunch
6. Weighted Surfer Burpee
7. Heel Press (right)
8. Heel Press (left)
9. Leg Circle Press (right)
10. Leg Circle Press (left)

Full Body Bender: Home Workout

Hi Everyone,

This is a throw back workout. This routine is great, and will work your entire body. This workout incorporates several of my favorite moves to help promote muscular balance in the body.

The last two days have been hectic (I need to get a new car quickly, so I am in research mode). My half marathon is a week and a half away so I also got in my run. I will be posting about my half marathon training tonight and hopefully a new workout!

To increase the intensity of this workout you can do 5 minutes of jump roping in between rounds.

I will also be posting about the progression run I did yesterday. I will share a breakdown of my workout, as well as “how to” and benefits of completing progression runs. So check back for that!

Have fun!

Melissa

PS You can find me on: Facebook, Instagram or Twitter

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

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

Repeat 1-3X

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

In the Mood: Home 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 workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later.

Yesterday my workout was a long run. I went a bit crazy and signed up for a half marathon in two weeks. I was going to skip it because I missed so much training time after my car accident, but I decided to go for it!

My run yesterday was 9 miles at a 9 minute per mile pace and it felt very comfortable for me. I wasn’t worn at out all by the end, and knew I could easily do another 4.1 miles at that pace. So I decided instead of watching the race I was going to run it. Last year I did the half in 1:46. Ideally I would like to do it faster, but that might not be in the cards for me this year. No matter how long it takes me I will be running 13.1 miles that day. I will keep you all updated.

The fit fashions in this workout are from Affitnity (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!

Rockin’ Body Weight Workout

Hi Everyone!

This workout was much tougher than I gave it credit for! I hope you are ready to sweat! My arm, chest and back strength isn’t quite up to where it usually is (the result of taking a month off after a neck injury from being rear-ended). I had to modify one exercise, and decrease the number of reps for the last exercise.

Remember, modifications are fine as long as you are challenging yourself! I went through this workout once and paired it with a 4 mile run (about 32 minutes of cardio), because that’s all my body was ready for today.

I originally filmed the workout tutorial in December of 2011 (the year I first started sharing my workouts!) The original tutorial video is posted below.

I decided to re-film full length versions of some of my older workouts. I hope you enjoy the workout!

Melissa

Facebook, Instagram or Twitter

Equipment: Gymboss Interval Timer

Rockin’ Body Workout: (Scroll down for tutorial video)

Warm up: 5 minutes of cardio. I jump roped. Other options include running, mountain climbers, and high knees.

Beginner: 10 reps of each

Intermediate: 15 reps

Advanced: 20 reps

1. Wall sit abs

2. Lunge jumps

3. Up/down dog

4. Squat jumps

5. Sumo plank

6. High knees

Beginner: 30 seconds

Intermediate: 45 seconds

Advanced: 60 seconds

7. Leg series sit ups right

8. Leg series sit ups left

9. Heel lift squats

10. Burpees

Repeat! (Go through the entire workout twice. If you are a beginner once is probably enough. Listen to your body).

Cool Down: 5 minutes of cardio.

Down Dog to Up Dog: Dive Bomber. Keep Your back flat and heels pressing toward the floor in down dog.
Bend your arms and bring your chest close to the floor.
Press forward and through to Up Dog.

Sumo Pushup/Plank: Alternate Sides.
Reach toward the ceiling from side plank while looking toward your hand.
If you are able to, perform a pushup in between each side plank.

Leg Series Sit Up: Press the heels up into bridge pose. Lift the right leg and press the hips up.
Lower the leg to knee height and do a sit-up, reaching toward the toes.
Repeat on both sides.

Quick Full Body HIIT Workout

Hi Everyone!

I’m back with brand new workouts! I am so excited to finally feel better. My car accident was over a month ago, but I wanted to make sure my neck was 100% better before getting back to full workouts.

This is a quick, full body workout. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.

This is a great workout for burning fat and sculpting lean muscle.

When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.

I hope you enjoy the workout!

Melissa

PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness

Facebook, Instagram or Twitter

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

1. Burpee
2. Heel Tap Abs
3. Jump Squat
4. Elbow Tap Hip Lift (right)
5. Elbow Tap Hip Lift (left)
6. Lunge Jump
7. V-Up Pushups
8. Warrior III Fold with Lift (right)
9. Warrior III Fold with Lift (left)
10. Burpee
11. Leg Circles
12. Jump Squat
13. Plank Hydrant (right)
14. Plank Hydrant (left)
15. Lunge Jump

Repeat 1-4X

Lunge Jump: Start in a lunge position. Spring upwards and switch legs.

Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes)
Roll, push-up.

Hydrant Plank: Come into a plank position.
Bring one knee below you, keeping the knee bent lift it out to the side.
Keep the core tight throughout the movement.
Repeat on the other side.

Warrior III Fold to Lift: Start in a Warrior III position.
Bend Forward and touch the ground (or a chair).
Lift the heel to come onto your toes.
Return to Starting Position.
Repeat on both sides.

DietBet Challenge: Day 23: Strengthen Sweat and Run (or Jump)

Hi Everyone!

I hope you’re ready to sweat for Day 23 of the DietBet Challenge!

I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat.

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!
Melissa

PS Today is my sister, Kristen’s, birthday! She’s joined us for several workouts. Happy Birthday Kristen!

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

*Cardio

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

Diet Bet Challenge: Day 22: 20 Minute Fat Burn HIIT

Hi Everyone!

Today is Day 22 of the DietBet Challenge.

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂 I will definitely see you tomorrow with a new workout!

Melissa

If you are joining me for the Diet Bet challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

PS My sports bra is from Affitnity. If you like it, you can find it here: Fit Me Sports Bra Top. Don’t forget to use BenderFitness as your coupon code for an extra 15% off at check out.

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

Repeat 1-3X

*Be Sure to Cool Down

Diet Bet Challenge: Day 8: Weights and Intervals: Full Body Sculpt

Hi Everyone!

Welcome to Day 8 of the DietBet Challenge! Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X.

If you don’t have weights you can improvise by using canned foods, milk jugs, or completing the movements with body weight. Adding weighted exercises can help improve the calorie/fat burning aspects of your workout.

I went through this routine once, and followed it by a 3 mile run outside. It felt great to get outdoors and put in a few miles. If you don’t run, don’t worry! You can substitute cardio of choice, or go for the higher repetition of rounds.

Melissa

Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout!

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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest
Click the link to get your own Gymboss Interval Timer!

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball or Supermans
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

Diet Bet Challenge: Day 6: 19 Minute HIIT: Full Body Fat Burning Workout

Hi Everyone!

Welcome to DietBet Challenge Day 6! You can join the challenge up to 2 weeks in, so if you want a chance to win $$$ and prizes for losing weight check it out here: www.dietbet.com/BenderFitness.

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us.

This workout can be repeated 1-3X. You can choose to go through it once and pair it with 30-40 Minutes of cardio of choice to keep total workout time between 20-60 minutes.

Have fun with this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

Diet Bet Challenge Day 1: Bender Boot Camp

Hi Everyone,

Welcome to Day 1 of the BenderFitness DietBet Challenge!

The challenge doesn’t officially start until September 3rd, but weigh-in’s start today so why not get a head start with the workout program?

We are starting off strong with a Bender Boot Camp Workout. This is an actual routine that Jesse and I have taught in our Boot Camp Classes.

You can choose your format for this workout. You can complete the workout for Reps or HIIT style. In my Boot Camp class we complete the workout HIIT style so everyone can work at their own pace to maximize the challenge.

This workout can be repeated 1-3X. Total Workout time should be between 30-60 minutes.

Enjoy the workout!

Melissa

You can also find me on Facebook, Instagram, or Twitter.

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

Repeat 1-3X

Plyo Cardio Fat Burning Workout (HIIT)

Hi Everyone!

This workout is intense, but fun! I am still on injured reserve, but I am happy to report that I am feeling much better! My neck starts to hurt if I stay in the same position for to long or spend to much time on the computer, but it isn’t as sore throughout the day.

Hopefully you are all putting in some good workouts for me (I envy you right now!)

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

You can also find me on Facebook, Instagram, or Twitter.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Lean Muscle Fat Blast: Body Weight HIIT Workout

Hi Everyone!

I am re-sharing an older workout tonight. Unfortunately I was rear-ended this morning on my way to work and I suffered a neck strain. My doctor has temporarily restricted me from working out. I am not happy about the restriction, but I am going to let my body heal so I can get back to it 100%.

I am recruiting Jesse for some workouts, so you can still look forward to some new routines. It’s been a while since he’s been on camera!

I will also be working on getting things ready for my September DietBet Weight Loss Challenge. I will be sharing a sample meal plan, some recipes, and finalizing the workout program I will be sharing for the challenge. Be sure to check back! You can get more information here, or join the challenge directly at www.dietbet.com/BenderFitness. The pot is currently over $2500 dollars, and the winners split the pot and have a chance to win some other great prizes.

The workout below has two parts. I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.

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

Repeat: 1-3 Times

Click the link to get your own Gymboss Interval Timer!

23 Minute Full Body Workout

Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style.

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise.

If weight loss is one of your goals, don’t forget to sign up for my first DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. You can sign up now, and the challenge starts in September. You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes.

You can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge.

I hope you have fun with today’s 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.

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

Full Body Shake Down: HIIT Workout

Hi Everyone!

Tonight’s workout was a great challenge (the video/breakdown is below!) This workout should get your heart rate up and burn fat, while also challenging you to build strength throughout your entire body.

One round takes 15 minutes, and I repeated it 3X, and followed it with a 15 minute run.

Total workout time tonight was 60 minutes. Day 1 of getting back on track with my workouts and blog posting is complete. I have been working out, but I want to start increasing the intensity again.

In non-fitness related news, the world lost a wonderful man tonight. Robin Williams made so many people laugh and smile. That ability is not something to be looked upon lightly. I LOVED him growing up.

Depression is a serious illness, and if you struggle with it, or know someone who struggles with it, please seek out help.

I will be keeping Robin Williams and his family in my prayers. I can’t even narrow down my favorite Robin William moments, so I posted a link to one of my favorites at the bottom of the page. Feel free to leave a comment sharing your favorite moment (or just comment on how you liked the workout!)

Melissa

PS You can also find me on Facebook, Instagram or Twitter.

Click the link to get your own Gymboss Interval Timer!

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

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.