Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

Hi Everyone!

Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule.

As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure.

If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day.

Bellway Fiber Review:

Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po

Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US.

I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workouts:

Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps.

1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift

Repeat up to 3X. *I did both workouts one time through.*

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X. *I did both workouts one time through.*

Plank and Burn: Core and Cardio Workout – 20 Minutes

Hi Everyone!

It’s workout time! I’m so glad you are here with me for today’s workout. You will find today’s full length workout video and a daily stretching routine below.

For this workout I use a jump rope and a yoga mat. If you don’t have a jump rope you can substitute high knees or rope-less jumping for the cardio bursts (or burpees, squat jumps or any cardio of your choice). If you are trying rope-less jumping, just do the jump rope motion without the equipment. We will be doing a variety of plank variations for the strength exercises, so get ready to challenge yourself.

This routine is amazing for your core. It will help build strength and definition and work your core from every angle. It’s one of my favorite routine’s. I love the strength and cardio combo.

how to do a plank with good form — Form a straight line from heels, through the hips and to the shoulders. There should be no arch or sway in the back. This variation is a chatarunga plank.

If you get sore wrists during planks you have a few options:

Pushup bars (or dumbbells large and sturdy enough to hold onto during your planks). This helps keep the wrists in a neutral position and decreases pressure through the carpal tunnel.
Modify the movements to be completed from a forearm plank. Again, this keeps the wrists in neutral and a wider surface area is taking the pressure.

Yesterday I shared a recipe for the Best Healthy Creamy Pesto Chicken. Be sure to check that out if you enjoy delicious, healthy recipes. I need to do a grocery run today, and I will definitely be getting everything to make that dinner again.

Subscription Site Coming Soon!

In addition to the free workouts I share here, I will soon have a subscription site for additional workout content you won’t find anywhere else. I’m almost done filming the Confidence Challenge, which is a four week workout series that includes workouts and journal/discussion topics to improve your confidence mentally and physically. I will continue to share and build a library of unique workouts there, and I’m so excited to share that with you.

I hope you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Finish with this Daily Stretching and Mobility Routine:

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

Hi Everyone!

Welcome to today’s workout! This is a fun throwback workout. Today we will be doing exercises for the core, glutes, thighs and calves. This quick workout, will only take 16-Minutes per round. This routine is Low Impact, so there isn’t any jumping. It’s still very challenging and effective.

I also posted a quick Tabata cardio burn. It only takes 4-Minutes per round, and uses plyometric exercises. It’s a great addition for anyone who wants to add some cardio to today’s routine, but doesn’t have time for a longer workout. I love the short, intensity of Tabata workouts.

If you do both of the posted workouts today, you will get in a fantastic 20-Minute workout. You can repeat everything up to 3X, or get through it once and call it a day.

Keeping Busy:

We had a crazy busy holiday weekend. I will be filming a new workout tonight, and sharing it here soon.

I’ve been filming a new workout series for the subscription site I will be launching soon. The new workout program has me feeling strong. I’m excited to share it with everyone. I’m working out the balance of my filming schedule to make sure I am still filming and sharing workouts here, as well as building the new workout program.

Feeling Strong:

Being more consistent with my workouts has made huge improvements in my energy level. I’m feeling strong, healthy and not like I am constantly battling fatigue. It’s amazing how much movement benefits the body and mind.

The Value of Sleep:

One thing I do need to prioritize is getting a good night of sleep. I’m not sure if there is some type of growth spurt that happens around age 3, but my daughter has suddenly started waking up in the night. Combine that with getting to sleep too late, and still waking up early, and I know I need to get my sleep back on track. My energy has been much better, but I want to keep it that way. Sleep impacts everything, and I function best on a full 8 hours of rest.

So this week our bonus challenge is: practice good sleep hygiene. Turn off devices before bed and remove them from your bedroom if possible, get to bed at a consistent time, keep your room dark and at a comfortable temperature.

Do you have any other good sleep hygiene habits to add? I like to listen to a meditation at bedtime (which does mean my phone stays in my room), and do stretching before bed.

I hope that you enjoy today’s workout(s). Let me know how it goes!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

Bonus Cardio Burn:

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks/Russian Kicks
Lunge Jumps
Speed Skater

Repeat

Photo Tutorial:

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

Total Body HIIT: No Equipment, 28-Minute Workout

Hello Everyone!

Welcome to today’s workout! Today we have a full body, no equipment workout on the agenda. One round of this workout will take 28-Minutes. This workout is an amazing and effective routine for the entire body.

We are using a lot of fun, exercises and we are going to work our body and our muscles from every angle. I am working to build a strong, healthy, pain free body that I can confidently carry myself into the future in. Whatever your reasons for showing up for today’s workout are, I hope you recognize that exercise is a powerful tool. We can’t control the future, but we can step into it with health and strength (as much as those two things are in our control).

Filming New Workouts and New Adventures:

I am continuing to film new workouts. I don’t have a launch date yet, but my new Subscription site is getting closer to becoming a reality. My goal is for the subscription to do well enough for me to launch an app. That will also empower me to continue to share free workouts here.

Behind the scenes, I have been working on a new 4-week workout challenge for my subscription. The focus is building strength and confidence, by combining workouts and journaling prompts. Confidence is both physical and mental, so the challenge incorporates both aspects of that journey.

At times, I have been a bit overwhelmed at this process and I’ve had some bouts with fear of failure, but if I am never willing to try then I have already failed. When self doubt creeps in I don’t let it stop me. I pick one step that will keep me moving forward toward my goals and I work on that one thing.

Today’s Meditation:

I’m a big fan of the Insight Timer meditation app. I use it with my kinesiology students all the time in my Yoga and Exercise for Stress Management classes, as well as using it in my own life. This morning I listened to a meditation on Letting Go of Self Limiting Beliefs. This is a lesson that comes up in my yoga courses, and I thought that the meditation was a lovely tool for working on that process.

I hope that you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Warrior III Heel Pulse (Complete all reps on one side before switching).

Cardio HIIT: 30-Minute Full Body Workout

Hi Everyone!

Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through.

Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat.

Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits.

If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts.

It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent.

Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things.

See you soon!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.

Jumping Jacks
Lunge to Kick-Right
Lunge to Kick-Left
Curtsy Lunge
Plié Squat
Mountain Climbers
Jump Rope
Jump Squats
Lunge Jumps
Burpees
Side Plank Hip Tap-Right
Side Plank Hip Tap-Left
Angel Abs
Plank
Reverse Plank
Plié Jump
Tuck Jump
Down Dog Hop-Right
Down Dog Hop-Left
Pendulum Hop

Optional: Repeat the Workout.

Photo Exercise Tutorial:

Full body, no equipment, home workout video and photo tutorial. — Pendulum Hop: Part 4

15-Minute Full Body HIIT: No Equipment, Home Workout

*Post Contains Affiliate Links. I will never recommend products that I don’t use and like.

Hi Everyone!

I have a fantastic new workout for you! This Full Body HIIT is a No Equipment Workout. We are combining strength and plyometric moves, so you will be getting in a great cardio burn while building lean muscle.

Challenge yourself during this workout. Let yourself breathe hard and get sweaty. That’s the zone we want to be in today. I love how effective HIIT workouts are, and the fact that you can allow yourself to really push during each interval because the workouts are shorter.

It’s been a super busy week for me, so I haven’t gotten in any additional cardio. However, workouts like these provide a wonderful cardio workout so I’m happy to know that I still trained my lungs and heart this week. I’ve been trying to get in 2-3 cardio interval walks per week. Although that hasn’t happened at all this week, I will get back into that routine next week.

Remember, sometimes things happen and you don’t get in all of your planned workouts. In the long run that isn’t a big deal. So don’t let that derail you. Many a workout routine has gone off track because someone missed a day and said “Oh well, I ruined my workout streak now. I might as well quit, or wait until next week to restart.” It’s important to remember that exercise is part of a healthy life. You keep coming back to it and make it a part of your routine.

New Workout Challenge:

There is a lot happening behind the scenes in the Bender household. I am filming a new workout challenge and planning to launch a subscription service. If you’ve been reading my blog updates you already know this, but in addition to my free workouts that I share here I will be creating some exclusive membership workouts and content.

I’m excited about the new workout series and journal prompts/discussion topics that go along with the challenge. It’s going to be a holistic approach to building a healthy mind-body connection.

If there is anything special that you would love to see me offer as exclusive content, let me know! I’m in the building process so the early joiners will have a lot of say in the direction that I take the service.

Have fun with today’s workout! I would love to hear what you loved and what challenged you during today’s workout. Surfers are always challenging for me. I was proud of myself for getting through Temple Tap Abs without stopping, because that was a skill that I had to re-build after having kids. I love seeing my core strength returning.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer Set: 15 Rounds of 10/50

Find My Running Shoes Here: https://amzn.to/3WiYTx6 and My Workout Mat here: https://amzn.to/3pUtyVo.

In/Out Squat
Supergirl Heel Tap
High Knee Twist
Russian Kicks
Reverse Lunge to Curtsy: Right
Reverse Lunge to Curtsy: Left
Leg Scissor
Down Dog Toe Tap
Surfer
Pendulum Hop
Temple Tap Abs
Side Plank Knee/Leg Lift: Right
Side Plank Knee/Leg Lift: Left
Burpees
Mountain Climbers

Repeat 1-3X

Photo Tutorial:

15 Min: Full Body, Low Impact Exercise Routine

Hello Everyone!

Welcome to a fantastic, 15-Minute Exercise Routine. This Low Impact, No Equipment workout is focused on building strength and mobility. Mobility is so important, because it impacts your posture, alignment, and ability to move around pain free.

As usual, we are working the muscles in each range of motion to create balance and stability in the body.

There were a few moves today that had me really feeling the burn. Allow yourself to be uncomfortable and push through it. That doesn’t mean you can’t stop and take a break if you need to. Really focus on the difference between needing a moment to rest, and wanting a moment to rest. There is a line there. Sometimes we physically need a moment because our muscles just won’t go further. Other times we mentally need a moment to regroup so we can continue moving forward. What I’m talking about is the moment when things feel difficult and your brain says “It would be easier to stop” and you have the option to say, “It might be easier to stop, but I’m strong enough to push through.”

I have found myself faced with each of the moments I mentioned above. Learning to listen to your body and the nuance of what it is saying to you is a powerful tool. Being in tune with what you need physically and mentally is so important.

New TikTok:

Yesterday, I created a new TikTok account. Please give it a follow!

I had my previous TikTok account for a few years before I ever used it. I created it to watch videos of my niece’s art. One of my students is a successful TikTok influencer and he advised me to make a new account. Being inactive on my account for so long meant that it was never achieving any real reach. I trust his expertise, so I decided to create a new account and start from scratch. It seems like right now is perfect for new beginnings.

I hope to see you on TikTok!

Let me know if you had a favorite exercise in today’s workout. I had a few that gave me an even more intense burn than I anticipated when I wrote this routine. I love how effective body weight exercises can be at creating strength and definition. This routine is going to go onto my Favorites workout list.

Enjoy today’s workout! Push yourself, and let me know how it goes.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. Goddess Lunge Reach (alternating)
2. Down Dog Leg Lift/Open Hip: Right
3. Down Dog Leg Lift/Open Hip: Left
4. Seated Core Compression
5. Cross Leg Side Plank Hip Tap: Right
6. Cross Leg Side Plank Hip Tap: Left
7. Crunch to Butterfly Knees
8. Hand to Shoulder Beast
9. Single Leg Hip Thrust: Right
10. Single Leg Hip Thrust: Left
11. Forearm Plank to Dolphin
12. Tricep Pushups: Right
13. Tricep Pushups: Left
14. Kneeling Side Kick: Right
15. Kneeling Side Kick: Left

Repeat up to 3X

Exercise Photo Tutorial:

40-Minute: Total Body Workout

Hi Everyone!

Welcome to today’s workout. I have a fantastic, 40-Minute Full Body Workout on the agenda today. I used one dumbbell during this workout, but you can also do this routine with only bodyweight exercises.

We aren’t skipping any muscles in this one! We are going to work everything, including your cardiovascular endurance. I really enjoyed filming the 40-Minute Body Sculpt Workout Series. Lately, I’ve been focused on filming shorter workouts, because that’s more in line with what my crazy/hectic schedule needs right now.

If you haven’t tried my most recent 10-Minute Glutes & Thighs Workout, you should definitely give that a go!

Glutes and Thighs Workout — You can find the workout here: https://www.benderfitness.com/2023/05/10-minute-glutes-and-thighs-workout.html

The Ongoing Facebook Saga Continues

In the ongoing saga of my Facebook page being hacked last month, today Facebook decided to fully restrict my page for the next two days and 23 hours. The hackers tried to get my personal page permanently deleted by posting horrific, illegal content on my personal page. Since then, I’ve had restrictions on my page, but was still allowed to post. Today they decided to fully restrict my page for the next three days.

What I’ve learned is that I was wrong to trust Facebook to have the back of it’s creators. There seems to be no internal communication among their teams or their automated review processes. My business page is permanently restricted in many ways. Facebook acknowledges that they know I have been hacked, but that the review process is out of their hands and has been rejected by their internal team.

As a free resource, we are fully reliant on social media and advertising to remain sustainable. To protect what I’ve built over the last ten years, I am most likely going to have to develop a paid program and possibly an app with exclusive content. This will enable me to continue sharing free workouts, while protecting the work that I’ve done.

I appreciate all of you who have remained with me through the years. I’m not giving up, but this entire situation has been disheartening. Every time I think an end is in sight the hits keep coming. Good thing I train hard to endure difficult things, and I have the endurance to persevere.

Enjoy today’s workout!
Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left

Photo Tutorial:

30-Minute Full Body Home Workout & Fat Burn

*Post may contain affiliate links.*

Hello Everyone!

Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance.

You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise.

Equipment:

For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance.

You can find dumbbells on Amazon if you want to add some equipment to your workout routine.

Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill.

Curtsy Lunge Exercise demonstration with dumbbell.

It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout! I’m planning a great lower body focused routine, so be sure to check back!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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

Workout Photo Tutorial:

15 Minute HIIT Workout: Full Body BURN

Hi Everyone!

Are you ready for a fantastic, full body workout that you can do anywhere? One round of today’s workout will only take 15-minutes. This workout does incorporate some jumping, but can be modified to be completely low impact.

There are so many fun and unique body weight exercises in this routine. Let me know if you have a favorite!

Intensity Level: On a scale of 1-10, aim for about an 8. You want to get sweaty, out of breath and move into the zone where you are feeling like it’s a difficult workout. Exercise trains your body to handle difficult situations and experiences, but it also trains your mind. You learn how capable you are of pushing through difficult moments. That doesn’t mean you can’t rest if you need to. It’s important to find the balance of listening to your body and also recognizing when it’s capable of more, or when you need a break. If you take a break during the workout, catch your breath and then get right back into it.

I did one round of today’s workout and paired it with a treadmill walk. For my walk I kept the treadmill at a 2.0 incline throughout the workout. For most of the workout I kept the speed at 4.0, but I did a few intervals at 4.5 speed. I’m a speed walker even in normal life, so 4.0 is comfortable for me and 4.5 is pretty challenging. I did 30-minutes of walking, taking my total workout time for the day to 45-minutes.

Hacked FB Page Update: Finally Good News!

I got my Facebook page back yesterday! It took almost two weeks, but I am back in control of my Facebook page! It’s been a crazy process with a lot of frustration, but I am so happy to have my page back. The hackers deleted 4-years worth of my posts, but I can work on getting things re-uploaded.

I’m going to do a blog post and video about the process of getting my hacked Facebook page back. I had so many questions with no answers, that I would like to share some information that will hopefully ease someone else’s mind and help prevent hacking in the first place!

Right now there are a lot of restrictions on my page due to the actions of the hackers. So the best way you can help is by liking, commenting and sharing posts. Until those restrictions are lifted, Facebook won’t recommend my page to anyone. That means people can still go to my page, but less people will find it organically. I’m hopeful that the restrictions will be resolved soon.

Healthy Eating:

I have been re-focusing on eating more nutritious foods. I notice a really big difference in how I feel when I am eating more fresh, home cooked foods, than when we are eating a lot of processed foods. I want to create a healthy future for myself and my family, and our meals are a big part of that.

I hope you enjoy today’s workout! Let me know what you think and if you have any special requests for upcoming workouts.

I will see you soon!

Melissa <3

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

High Knees
Speed Skater
Curtsy Hover to Hip Rotation: Right
Curtsy Hover to Hip Rotation: Left
Heel Tap Jump Squat
Mountain Climbers
Balanced Bicycle
Side to Side Frogger
Leg/Hip Lift
Windshield Wiper Abs
Burpee
Quadruped Elbow Rotation: Right
Quadruped Elbow Rotation: Left
Breakdance Kick
Plank

Repeat up to 3X

Photo Tutorial:

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

Hi Everyone!

Are you ready for a fantastic full body workout? This home exercise routine is effective. I use a dumbbell for some of the cardio bursts, but you can also complete this workout entirely with bodyweight. No equipment? No problem.

During the cardio burst sections of this workout I alternated between dumbbell swings and high knees. You can pick whatever form of cardio burst you prefer: High Knees, Kettlebell or Dumbbell Swings, Jumping Jacks, Jump Rope, Squat Jumps. You have plenty of options.

If you enjoy this workout, be sure to try my newest Thighs & Glutes: Standing Workout. As always, you will find the full length workout video, photo tutorial and workout breakdown below.

Healthy Eating

I have been refocused on healthy and nutritious meals. Ever since my Business Facebook Page was hacked (11 days ago and counting), I’ve been very consciously implementing stress management techniques. That has included prayer, meditation, breathing techniques, exercise and healthy eating.

Last night we made tacos, which are always a hit with the whole family. We used ground turkey, onions, peppers, tomatoes, avocado and baby spinach. Quick, healthy and both kids loved them, so that is a household win in my book.

Hacking Update (UPDATE: I got My Page Back!)

As I mentioned above, it’s been 11-days and counting since my verified Facebook page with over half a million followers has been hacked and stolen from me. Although I have been in touch with Facebook on a daily basis they haven’t actually done anything to help me yet. My state’s attorney general sent me an email yesterday to let me know they are attempting to mediate on my behalf with Facebook.

On Sunday night I was able to see the hackers creating and attempting to run ad campaigns on my Facebook page via my hacked Ad Manager account. Thankfully, I was able to go in and delete those campaigns and their stolen payment methods. I am still hopeful that I will get that page back (currently it is just sitting there. The hackers erased 4 years worth of my content that I have shared).

In the meantime I am starting to re-build from scratch, just in case Facebook never gets me the page back. My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit

If you are able to like and follow that page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable.

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout!

Melissa

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

15-Minute Workout: FULL BODY Burn, No Jumping

Hi Everyone!

Welcome to a new workout! This awesome, no equipment workout will only take 15-minutes per round. It’s all done on the mat, so there is no jumping and no up and down in this workout routine.

Body weight exercises are an incredibly effective way to get in shape at home. I’ve worked out at home, exclusively for over a decade now. I can personally attest to how impactful home workouts can be to your overall health and wellness. If you would like to go straight to the workout video, photo tutorial and workout breakdown, you will find them below.

cat interrupting a workout — Cutest interruption!

Creating a Routine

Having a schedule or routine for your workouts can be a huge help when it comes to developing consistency. My work schedule will be changing next week, so I will need to adjust my schedule and workout routine. For many people, changes in their schedule can be a huge hurdle to workout consistency. Planning and preparing for those changes can help smooth the transition.

It takes effort to keep your health and fitness habits on track, but it’s so worth it. Your health impacts every moment of your life. I don’t just want to live a long life, I want to live a long, happy and healthy life. While I can’t guarantee anything about the future, I can make an impact with my choices today.

New Edits/Video Format

I would love to hear your feedback on the new edits I tried in this video. Did you like the on screen timer and the “Up Next” video?

We’ve been wanting to update our videos and make them more helpful, and we finally upgraded our computer. It’s been fun learning some new editing skills. Mental exercise is just as important as physical exercise!

Hackers, Hackers, Hackers: (UPDATE: I got my FB page back!)

I’m still dealing with Meta and trying to get my Facebook business page back after it was stolen by hackers. The hackers haven’t been running ads today, which may be a sign that Meta is working behind the scenes, or may be because I reported every one of their ads as fraudulent. I was in contact with someone from Meta again today, and they gave me the same form response that I’ve already gotten twice. I remain hopeful that I will get my Facebook page back eventually, but we shall see. Remember, if you get messages or see ads for weight loss gummies, that’s from the hackers, not me. Weight loss gummies are not something that I would be promoting. Health and wellness requires effort and healthy decisions.

Meta assures me that they are working to get my page back under my control, but only time will tell. It’s already been a week, so we shall see how much longer this process takes.

I hope you enjoy today’s workout!

Melissa

The Workout:

Interval Timer is set for 15 Rounds of 10/50:

Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Beast to Heels
Plank Heel Press
Side V-Up: Right
Side V-Up: Left
Balanced Bicycle
Heel Tap Abs
Toe Tap Push-ups
Locust with Scapular Glide
Tricep Push-ups: Right
Tricep Push-ups: Left
Walk the Plank

Repeat 1-3X

Full Body Boot Camp Workout: No Equipment, Great Burn!

Hello Everyone,

Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine.

You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go!

I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness.

The Facebook Hacking Saga Continues

It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password).

Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers.

When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me.

In Better News:

I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here.

I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves?

I enjoy both styles, but I’m excited to hear your thoughts.

Have fun!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

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

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

Trial By Burpee: No Equipment Full Body BURN Workout

Hi Everyone!

Welcome to today’s workout. This throwback workout is part of my 12-Week NPC Bikini Competition Workout Series. I was super strong, and fast by the end of that series. I filmed this almost exactly ten years ago. It’s crazy to think that I’ve been sharing home workout videos that long.

As I was working through old workouts to pick today’s exercise routine I realized that the video link to this workout wasn’t showing up on my original blog post. If you happen across any posts where that’s an issue, please leave a comment to let me know so I can fix it.

As you can guess from today’s workout title, there will be Burpees in this workout. They are an amazing full body exercise that will work your arms, shoulders, chest, core and legs while giving you a fantastic cardio boost. They are a super effective way to build lean muscle mass while burning fat. They also help with speed, power, endurance and cardiovascular fitness.

Push yourself during today’s workout. Remember, it’s important to get comfortable with being uncomfortable: sweating, breathing heavy, feeling like you are doing something difficult. Those uncomfortable feelings mean that you are pushing yourself.

Facebook Business Page Hacked: Update Day 5

So far today I have not had any updates to the hacking of my Facebook business page. I emailed Meta some questions yesterday and didn’t get a response. Hopefully I hear from someone today and get some form of an update. You will find my Day 3 Hacking Update below. Unfortunately, I haven’t had any more information since then. The hackers continue to run a series of advertisements for “weight loss gummies” on my Facebook business page. I would NEVER promote something like that. So if you see that link or those ads in your Facebook feed, don’t click on it.

I have no idea how much longer it will take for Meta to get me my account back, as it seems like they keep shifting the case to different internal investigative teams. I have no background in that type of work so I don’t know how long these things normally take, but I am sure they are working on the issue.

If you would like to do something to help us through this, you can make a donation via the link below or like, share and subscribe to our workouts. My Facebook page was the main driver to this website, and was also monetized. That helps keep this sustainable and offset expenses. It’s a difficult position to be in as a small blog that doesn’t sell anything.

Back to Filming:

I am focused on filming and sharing new workouts and short workout tutorials. I added a countdown timer to my most recent workout video. You can find that here: https://www.benderfitness.com/2023/04/15-minute-hiit-total-body-burn-core-more-no-equipment-exercises.html Let me know if you like the countdown timer, or if an individual exercise timer (so you know how many seconds are left in each exercise) would be more helpful.

I hope you have so much fun with today’s workout. Let me know what you thought and how many rounds or reps you get in.

See you soon!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

The Workout:

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense).
*You can set your interval timer to 6 rounds of 60/30 second intervals.
1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

15-Minute HIIT: Total Body Burn: Core & More, No Equipment Exercises

Hello Everyone,

Welcome to today’s workout. This workout will only take 15-minutes per round, but it’s a great challenge. You can do this workout completely low impact, or amp up the intensity by adding plyometrics to a few of the exercises. There are a lot of fun new moves in this workout. Let me know if you have a favorite!

You will find the full length workout video below, as well as a photo tutorial for each exercise. We are using unique body weight exercises that you probably don’t see every day. They are fun and challenging, and will also help promote mind/body connection.

As I mention in the video, my Facebook Business page has been hacked. Someone broke into my account, removed me as the administrator of my page and effectively stole the entire page. I’m working with Facebook to get my access restored. You will be able to find the workout of the day here, and linked on my Instagram page.

This has been very devastating for me to deal with, as Facebook is my largest platform with about 520,000 followers and the most interaction of all of my sites/social media. If I’m not able to get back access to the page it will be very detrimental to us and the future of this website. But, I refuse to go down without a fight. So I filmed a new workout and I’m continuing to push forward.

It’s been a bit of a roller coaster emotionally. I’ve been fluctuating between complete determination not to let this stop me, and fear that without that platform I won’t be able to continue doing this.

Squat tutorial for stronger legs and glutes

Only time will tell what the end result of this situation is. I will keep you all updated on the journey to getting back the page I worked so hard to build. In the meantime, I hope that you will all join me here so we can keep working out together.

I do hope that you enjoy today’s workout, get in a great sweat, and that you do something that makes you smile today. The world needs a little more joy, and I hope that you are able to create some for yourself.

We are sending you much love and appreciation for your support from our household to yours. Remember: You are strong and you are capable of handling difficult things, no matter what form those things come in.

See you soon with more new workouts,

Melissa

Amazon Storefront: https://www.amazon.com/shop/benderfitness?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfbenderfitness_Q9W7S9QCY7QDN3AVNXFY

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Interval Timer Set for 15 Rounds of 10/50

Squats
Slow Mountain Climbers
Pilates Scissor Abs
Kneeling Bicycle: RIght
Kneeling Bicycle: Left
Speed Skater
Rotating Pushups
Locust with Cactus Arms
Butterfly Glute Bridge
Alternating Heel Slide Abs
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Lateral Bear Crawl
90/90 with Leg Lift
Hip to Ankle Tap Crunch

Repeat up to 3X

16-Minute BURN & SCULPT Full Body Workout

Hi Everyone!

Welcome to a fantastic, full body workout! Grab your dumbbells and get ready for an effective home workout routine that utilizes fun and unique exercise moves. I really enjoyed this workout. I did it with a group class, and enjoyed it so much that I wanted to share it here.

For today’s workout I used dumbbells. I had some lighter dumbbells for the arm exercises, and heavier dumbbells for the lower body exercises. My weights ranged from 5 – 12 -15 pounds. The first time I went through this routine, I used a 20-pound kettlebell for most of the exercises, and 10 pound dumbbells for the arm exercises. Choose a weight that challenges you, but that allows you to complete the exercises with good form.

This routine uses compound exercises to help us recruit the most muscles and maximize the burn of this quick workout. This is my go to workout style, because it is so effective and it’s the perfect workout for busy people. My schedule gets so hectic, that it has really taught me how to maximize my workouts within a short time period. As always, you will find the full length home workout video and photo tutorial below.

I planned on having this blog post up last week, and then to spend all week filming new workouts, but unfortunately Jesse and I got sick last week and all of our best laid plans have been thrown out the window. We made it three years into the pandemic without getting Covid, but it finally got us. It hasn’t been a fun sickness, and I still don’t have enough energy to make it through the day without sleeping, let alone get in a workout, but as soon as I’ve fully recovered I will be back to filming. Luckily, our children are healthy and doing well.

Veggie loaded chicken soup, fur a healing nutrition boost.

Illnesses are something that we all have to deal with at one time or another. Typically if it’s just a head cold and I otherwise feel pretty decent, it’s something I will workout through. If it’s an illness that is causing body aches and fatigue, I rest and hydrate and don’t wear myself down. Of course, I check with my body and how I am feeling, and if I think exercise will set me back in my recovery instead of helping me move past an illness I opt to rest.

Exercise is something that should add to your health and quality of life, so it’s absolutely necessary to know when to push and when to rest. The ability to connect to and listen to your body’s cues is one of the most powerful tools you have for your health.

I hope that you enjoy todays workout! Let me know what move you enjoyed the most and which challenged you the most. My choice was the Warrior Deadlift with under knee pass. I found it both fun, and challenging, so it fits in both categories.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

20-Min Cardio + Sculpt BURN: Full Body Workout

Hi Everyone,

Welcome to today’s workout! This is a great, unique workout with some fun exercise moves. One round of this routine will take 20-Minutes. You can do one round or up to three rounds. We have cardio bursts in this workout. In between each exercise you can do cardio of your choice: marching in place, jogging, high knees, jumping jacks, jump rope or kettlebell swings. You can even mix it up and switch the cardio during each interval.

Affiliate links for some equipment I use in this workout: The gym mat I use: https://amzn .to/3KFH4o2 and the running shoes I wear: https://amzn .to/3Zd1UiM. My leggings are from Fabletics: https://www.fabletics.com/invite/189896435/.

I hope you enjoy today’s workout. Let me know what you found most challenging and what you enjoyed the most about this routine. It’s a very effective workout routine that requires No Equipment and can be done anywhere. I worked up a great sweat after just one round of this routine.

I will be filming another workout this week, so be sure to check back. Tonight we have belt testing for karate, so hopefully Jesse and I can move up to the next rank. It’s been tricky balancing our schedules, but we continue to enjoy learning martial arts as a family. Over the next couple months there are some more karate tournaments owing up, so we might compete again soon.

I did some martial arts inspired workouts with one of the kinesiology classes I teach, so if you are interested in seeing that here let me know. Have fun today and give yourself a pat on the back for showing up and making a healthy choice for yourself today.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Squat to Tip Toe
Twisted V-Up
Pushups
Lunge Lift to Chair (Alternating)
Scissor
Cactus, Squeeze, Stretch
Surfer
Alternating Side Plank
Up/Down Dog or Dive Bomber
Knee to Chest Heel Press (Alt)
Prone Heel Press
Hand to Shoulder Plank
Plié Reach (Alt)
Dead Bug
Reverse Plank Step Outs

Photo Tutorial:

25-Minute FULL BODY BURN: No Equipment Workout

Hello Everyone!

Welcome to a fantastic and effective 25-minute full body workout. This no equipment exercise routine incorporates some of the best body weight exercises to create a fantastic full body exercise routine.

The full length workout video and photo tutorial are below. This is an interval workout, so you should push yourself for max reps during each interval. No matter what your health and fitness goals are, this is a great routine to help you get there.

Bicep flex after working out — Post workout flex.

I really needed this workout both physically and mentally. I was tired all day and I knew exercise would help, but I kept pushing it off. After the workout I felt a million times better. When it comes to exercise, getting started is the hardest part. It’s important to get into the habit of exercising regularly even when you don’t feel like it. Obviously, illness and injury require rest, but I’m talking about normal days when you just aren’t in the mood. Make it a normal part of your routine.

You should also try to make eating lots of veggies and nutrient dense meals a part of your normal routine. Today I made a delicious Tofu + Veggie Penne with Balsamic Glaze. I was just winging the recipe with ingredients that we had on hand, but it was delicious! My daughter kept asking for more veggies and tofu. In fact, she liked those more than the noodles! So it was an all around win as far as family meals go.

Healthy tofu and vegetable pasta — I shared this recipe on Facebook and Instagram. Tofu + Veggie Penne with Balsamic Glaze.

Yesterday, Jesse filmed a fun and challenging 10-Minute Cardio Burn HIIT workout. I was trying so hard not to burst out laughing from behind the camera when he was teaching the workout. He made it very fun, and I feel safe saying you are guaranteed to laugh at least once during the workout. That workout will be out later this week (and Patreon supporters already have early access to the video).

It has been so wonderful to get back into a consistent workout and filming routine. We’ve been putting out a lot of videos each week, so be sure to check them out if you haven’t already. You can find them here: New January Workouts and New February Workouts.

We have done a wide variety of workouts recently from quick 4-minute per round Tabata exercise routines, to dumbbell workouts and 25-minute no equipment workouts. Plyometric to Low Impact exercise routines. There are plenty of workouts to choose from.

Melissa

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 25 Rounds of 10/50.

Jog in Place
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Pendulum Hop
Rotating Push-ups
Crab Knee Touch
Heel Tap Crunch
Reverse Plank Leg Lift
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Side Plank Bottom Leg March: Right
Side Plank Bottom Leg March: Left
Leg Circles: Right
Leg Circles: Left
Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Bird Dog Squeeze: Right
Bird Dog Squeeze: Left
X-Squeeze Me
Pendulum Hop
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Jog or March in Place

10 Min Fast Burn: Full Body Compound Dumbbell Exercises – Low Impact, No Jumping Workout

Hello Everyone,

Welcome to my workout of the day. Today’s workout is a 10-Minute Interval a workout with Dumbbells. We are focused on Compound exercises to maximize the burn and efficiency of this full body workout routine. You can do one round of this workout or repeat it up to 5X if you are looking for a longer workout session today. You will find the real time, full length workout video below, along with the photo tutorial for each exercise.

I did this workout routine with some of my students last week. We did one round for time (as filmed) and the second round for 20-reps per exercise. I like to combine both techniques for workouts like this, because it really changes the challenge and dynamic of the workout. I personally found it harder to do the round for repetitions, but some of my students found the timed round more challenging. Both are beneficial, so whichever technique you use, you are going to get in a fantastic full body workout with some of the best compound exercises out there. I would love to know how many rounds of this workout you did, as well as if you went for time or reps.

We have filmed several new workouts recently. Be sure to check out the 25-Minute, No Equipment Low Impact Workout if you haven’t tried it already.

This is another Low Impact, but highly effective workout routine. It is an apartment and hotel friendly workout. I enjoy the power built by plyometric workouts (like the Tabata workouts I shared recently) but it’s great to have options and variety. If there is a specific style of exercise you would like to see next, let me know in the comments.

Dinner Time:

Remember, it’s important to support your workout routines with healthy and nutritious foods to power your body. Below is a photo of my son’s dinner plate last night. The entire family had the same meal, but for some reason I only took a picture of his plate.

We had air fryer salmon, broccoli and mashed potatoes. I try to keep about half of the plate veggies to ensure we are all getting lots of nutrients.

Kids plate with air fryer salmon, broccoli and mashed potatoes

Feeding my kids healthy meals.

I hope you enjoy todays workout!

Melissa

This post may include affiliate links through which BenderFitness makes a small commission.

The Workout:

Interval Timer set for 10-Rounds of 10/50

Curtsy Lunge: Right
Curtsy Lunge: Left
Skier
Row and Reach
Sit Thru Press: Right
Sit Thru Press: Left
Renegade Row
Kneeling Wood Chopper: Right
Kneeling Wood Chopper: Left
Angel Abs

25-Minute Low Impact, Full Body Burn Workout: No Equipment, No Jumping Exercises

Hello Everyone!

Welcome to a brand new BenderFitness workout. Today’s workout is an amazing Low Impact (no jumping) workout routine that will take 25-Minutes to complete. We are working the full body today. This is a No Equipment Workout so all you need is a little bit of space and a yoga mat.

What are the benefits of Low Impact exercises?

There are several! You have less chance of getting injured, it can be easier to get yourself going when you aren’t motivated to workout (when you’re tired just thinking of plyometric workouts can make you feel more tired), they are great for mobility, and you can still get in an amazing workout. You can also do Low Impact workouts on a daily basis.

A little workout help from Gambit the cat.

Every human body is different, some people recover from HIIT workouts with plyometric exercises more quickly (and can do those types of workouts more often) and others experience more muscle soreness, fatigue and require longer recovery. Using both HIIT and LIIT workouts can help you to stay more consistent in your workout routine without over doing it. Even if you stick to just Low Impact workouts you can have a significant impact on your overall health, wellness and fitness level. You can still push yourself for maximum repetitions, you can still get in cardiovascular benefits, but it’s less impact on your joints.

If you love this workout, you might also enjoy THESE Low Impact Exercise Routines. Low Impact isn’t code for easy. They will still challenge you and make you stronger. You just doing have to do tons of jumping during these routines.

One thing I really liked during this routine: I felt a major burn in my shoulders and arms. Body weight exercises for the arms and shoulders can be super effective, and this routine incorporates some great ones.

It has been great sharing new workouts with you all. I hope you’ve enjoyed the new content we are putting up and that you find this workout challenging and useful. I would love to know if you had any favorite moves from this routine, and if you have any workout requests for videos you would like to see.

Have fun & check back soon for more new workouts!

Melissa

https://youtube.com/watch?v=NtItJDhauP8

https://youtu.be/NtItJDhauP8

Interval Timer: 25 Rounds of 10/50
Total Workout Time: 25 Minutes