Couch Potato Crunch Time: Melissa Bender Fitness Workout

Hi Everyone,

I am an avid reader, but I also hate to stay still. Movement helps me to focus. While I read I find myself constantly moving, and doing impromptu exercise moves. Why shouldn’t I relax, and still be fit? With that inspiration I decided to create a couch workout that can be done on commercial breaks, or when you are just loafing around at home.

So here it is. 🙂

Enjoy!
Melissa

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

You can do this as a commercial interval workout, doing 1 exercise as many times as you can during each commercial if you are watching television.

1. Squat
2. Bridge Pulse
3. Leg Lift (right)
4. Leg Lift (left)
5. V-Up
6. 1 Leg Squat (right)
7. 1 Leg Squat (left)
8. Toe Taps
9. Reverse Plank Tricep Dip
10. Decline Pushups
11. Leg Circles (right)
12. Leg Circles (left)
13. Lateral Leg Press (right)
14. Lateral Leg Press (left)

Bonus: Supported Lean

Basic Body Shaping Home Workout: Melissa Bender Fitness

Hi Everyone,

I did another tough, full body workout today. I mixed up the style a little bit to make it more challenging. I completed half of my reps quickly, and half slowly while focusing on form. It added a whole new type of challenge to the workout.

I have been getting lots of questions about my nutrition/diet choices lately so I am planning to take pictures of a day in my food life to share with everyone. 🙂

Enjoy the workout!
Melissa

PS A lot of people have been commenting on my youtube video that they love this workout outfit. I got it from Body Rock Sport: bodyrocksport.com They have some great products so check them out!

Beginner: 10 reps
Intermediate: 16 reps
Advanced: 20 reps

Half of the reps should be done quickly, half should be done slowly.

1. Pushups
2. Right Lunge
3. Left Lunge
4. Warrior Squat
5. Up/Down Dog (Dive Bombers)
6. 3 Level Situps
7. Right Tricep Leg Lift
8. Left Tricep Leg Lift
9. Side Plank Lift (right)
10. Side Plank Lift (left)
11. Romanian Deadlift (Do all of these slowly, focusing on form)

Full Length Melissa Bender Home Workout

Hi Everyone,

Today’s workout is finally uploaded! Be sure to warm up before this one (jump roping or sun salutations are both great warm-ups). I didn’t warm up, and I was regretting it when I started out with those burpees!

It took me 27 minutes to get through this workout. I was dripping sweat everywhere, but I felt like I got a tough and complete full body workout. It was a great challenge. You can watch me struggle through it, because this is a full length workout video.

Gambit is usually the one who wants to make an appearance in my videos, but as you can see from the picture below Buffy decided she wanted some camera time. 🙂

Have a good night, and feel free to comment and let me know how you did!

Melissa

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

1. Burpee
2. Side Plank Drop with Leg Lift (right)
3. Side Plank Drop with Leg Lift (left)
4. Bicycle (timed)
5. Walking Pushups
6. Table Kick (right)
7. Table Kick (left)
8. Jump Squat
9. Down Dog Step (right)
10. Down Dog Step (left)
11. High Knees (timed)
12. Lunge Kick (right)
13. Lunge Kick (left)
14. 3 Part Abs
15. Knee Plank

Tough Girl Workout: Melissa Bender Fitness

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

1. Squat Lift
2. Romanian Deadlift
3. Bent Over Rows
4. Bridge with Resistance Band
5. Down Dog Pushups
6. Bridge With Resistance Band Leg Extension (right)
7. Bridge With Resistance Band Leg Extension (left)
8. Reverse Pushup with Kick
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Weighted Plie
12. Scissor
13. Tricep Leg Lift
14. Back Bend with Heel Pulse (I only did 10 heel pulses for this exercise.)

Sweat Yourself Strong Workout

Hi Everyone,

This is the workout I did today. I was talking to my friend, Rose, today and I mentioned to her that I can watch youtube videos through my directv. She has directv and didn’t realize that was possible. It makes following along with my workout videos very simple, so I thought I would mention it today 🙂

I thought today’s workout was a lot of fun, and I hope you agree. Feel free to let me know what you think in the comments below.

Also, a few changes will be coming to my website soon. I am going to add a Yoga tab with more yoga workouts, update all of the current tabs with the newer videos, and add a tab for the guests I have had featured. Don’t forget, the website is going to be www.benderfitness.com permanently. It’s re-directing right now, but get used to typing it!

See you tomorrow!

Melissa

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

Repeat 2X

1. Jumping Frog
2. Squat Twist (right)
3. Squat Twist (left)
4. Heel Tough Plank
5. Mountain Climber (timed)
6. Heel Tap Reach Abs
7. Bicycle
8. Dive Bomber/Up-Down Dog
9. Back Kick (right)
10. Back Kick (left)
11. Sumo Pushups
12. Side Squat Jump

Exercise Challenge: Melissa Bender Fitness

Hi Everyone,

It has been an incredibly busy weekend! Jesse and I both had our graduation ceremony, and program celebration this weekend. We still have to finish our fieldwork, but it was great celebrating the fact that we are almost done with our Master’s degree. 🙂

Today I ran 3.6 miles, and then I did this workout. Yesterday I didn’t have time to get in a workout. We had a delicious brunch at my sister’s house, a celebration/awards ceremony at the school, and a BBQ at my other sister’s house. I did get to play some whiffle ball though!

I made some baked eggplant the other day, and it turned out delicious! I will be sharing the recipe. Does anyone else have any eggplant recipes they really like? Please feel free to share!

Melissa

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

Repeat the round 3-4 Times

1. Lunge Jumps
2. Oblique Drop (right)
3. Oblique Drop (left)
4. 3 Part Abs
5. Side Plank Pushups

Get Fit, Tight, Toned At Home Workout

Hi Everyone,

This was my workout yesterday. I only ended up going through it once, instead of twice like I planned. I had more upload issues with this video so that stole my additional workout time! I did get in my run. I did 30 minutes of cardio at a comfortable pace. That was about 3.65 miles.

I really liked this workout. I think I may go through it one more time today, and also create a new workout of the day.

Jesse and I have a graduation party at the school today, and we walk at graduation tomorrow! It’s been a busy weekend already!

See you later today with another workout. Hopefully the next one has a more timely upload! Also, I will be sharing a delicious baked eggplant recipe that I made last night so be sure to check back!

Melissa

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

1. Burpee
2. Runners Lift (right)
3. Runners Lift (left)
4. Hydrant Extension (right)
5. Hydrant Extension (left)
6. Plank Elbow Reach (with or without stability ball)
7. Heel Tap Abs
8. Plank Elbow Reach
9. Bridge Pulse
10. Chatarunga Updog Pushup

Working for a Sexy Body Fat Burn

Hi Everyone,

This is the workout I did last night. It took a while to upload so I am posting it early this AM before I head to work. 🙂

This is a good fat burning workout, there is cardio in between each rep. Be sure to give this workout your all, and repeat it if your body can handle it!

Today is my long work day (7:30 am to 11 pm) so there won’t be a new video tonight, but there will be new workouts tomorrow and Sunday.

Enjoy! Push hard and get sweaty!
Melissa

Beginner: timed exercises 30 seconds, 10 reps
Intermediate: 45 seconds, 15 reps
Advanced: 60 seconds, 20 reps
(jump rope and high knees are both timed).

1. Jump Rope
2. Heel Touch Squats
3. High Knees
4. Bulgarian Split Squat (right)
5. Jump Rope
6. Bulgarian Split Squat (left)
7. High Knees
8. Decline Pushup with ball
9. Jump Rope
10. Ball Pull In (Hamstring Curl)
11. High Knees
12. 3-Part Abs
13. Jump Rope
14. Cheek to Cheek Plank
15. High Knees

Hard Bombshell Body Workout

Hi Everyone!

Today’s workout video is below. You will notice that I have linked two videos. I did the cardio from part 1 of the Bombshell Body Workout. I split it into 2 parts, 5 minutes before the Hard Bombshell Body Workout, and 5 minutes after. If you’re feeling super energized, and want the extra cardio go through the whole video twice. I didn’t have enough time today, but I think it would have felt great!

The breakdown for both videos is below.

This week has been super busy for me so fitting in workouts has been a bit of a struggle, but I have been making time. 🙂 There will be another new workout tomorrow. Enjoy the new moves!
Melissa

Cardio Burst: Bombshell Fat Burn Workout (first 5 minutes, max reps during each interval)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-2X

1. Triangle Hip Press
2. Side Plank Drop (right)
3. Side Plank Drop (left)
4. Hopping Lunge (right)
5. Hopping Lunge (left)
6. Core Control Abs
7. Leg Series (right)
8. Leg Series (left)
9. Warrior 3 Squat
10. Sideways Toe Reach

Cardio Burst: Bombshell Fat Burn (5-10 minutes. Video below)

Max reps during each interval.

1. High Knees
2. Mountain Climbers
3. Low Jacks
4. Russian Kicks (I actually switched it to froggers because they are harder for me)
5. Squat Jump

Gambit likes working out with us! He is doing Sideways Toe Touches too!

Total Body Workout

Hi Everyone,

Get ready to sweat with today’s workout! It’s another full body home workout routine, no equipment required. I tried to film outside today, but it was really loud, and a bit too bright for the camera, so I moved inside half way through the workout.

Another reminder, the website will be moving to www.benderfitness.com so please get used to typing that in whenever you come to my page. 🙂

Have a great day!

Melissa

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

Repeat 1-3X

1. High Knees (timed)
2. Frogger
3. Oblique V-Up (right)
4. Oblique V-Up (left)
5. Mountain Climber (timed)
6. Back Lunge Lift (right)
7. Back Lunge Lift (left)
8. Ninja Knee Tap
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Jump Squat
12. Bridge Leg Lift (right)
13. Bridge Leg Lift (left)
14. Jump Kick (right)
15. Jump Kick (left)
16. Heel Tap Abs
17. Side Jump Pushups

Tone Up and Burn Fat Workout

Hi Everyone!

This is today’s workout. In addition to this workout Jesse and I ran 7 miles today. We kept it at a comfortable talking pace, and it took us 1 hour and 1 minute. There were tons of hills on our route. It felt wonderful to be running outside. I am so glad that it’s warming up again. Sunshine brightens my day in so many ways.

Today I want to take a moment to give special thanks to my Mom. It’s her birthday. She is the one who started me out on the path to living a healthy lifestyle. She made sure my sisters and I were active. I have barely any memories of watching TV as a child. It wasn’t forbidden, it just seemed that there was always something more exciting to do. I also grew up eating a wide range of healthy foods. Again, it wasn’t that I wasn’t allowed to have sweets, but my mom always said that fruit was God’s candy. So I have always thought of fruit as a sweet treat.

I wish my mother a very wonderful birthday, and an even better year.

For everyone else, I will see you tomorrow with another new workout!

Melissa

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

Repeat 2X

1. High Knees (timed)
2. Side Lunge Lift (right)
3. Side Lunge Lift (left)
4. Ninja Jump
5. Side Bends
6. V-up with Hip Lift
7. Jump Kick (right)
8. Jump Kick (left)
9. Leg Circles (right)
10. Leg Circles (left)
11. Mountain Climber (timed)
12. Runners Lift (right)
13. Runners Lift (left)

My cardio today was a nice long run, but other options include jump roping 10-20 minutes, walking, or one of my cardio workouts.

Bikini Body Workout

Hi Everyone,

This was my workout this evening! It’s focused on all over body shaping. I am still going to do about 2 miles on the treadmill, or 15 minutes of jump roping to get in some cardio. This is a great all over workout though. I enjoyed the Frog Squat Push-ups. They were a fun challenge.

I also wanted to remind everyone that my domain name is changing. Right now I have the new domain: www.benderfitness.com redirecting to this page, but get used to typing in the new address because it will be permanently changing soon.

There will be a new workout tomorrow. I may incorporate some resistance bands, but there will be body weight variations of everything as well.

Have a good night!
Melissa

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

Repeat 2X

1. Tricep Step
2. Superman Heel Lift
3. Backward Lunge Hop (right)
4. Backward Lunge Hop (left)
5. Leg Series (right)
6. Leg Series (left)
7. 1 Leg Situp (right)
8. 1 Leg Situp (left)
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Heel Tap Abs
12. Frog Squat Pushup

4 Round Boot Camp: Body Sculpting Fat Blast

Hi Everyone,

Tonight’s workout is tough! It took me 44 minutes, and 31 seconds to get through the whole thing. It is 100% body weight, and no equipment is necessary to do this workout. This is a full body, high intensity workout. Be sure to warm-up before trying this, and cool down after the workout. It’s an advanced workout when done interval style. If you’re a beginner I recommend doing 10 reps of each exercise, and not worrying about trying it interval style. I felt fantastic when I finished this one!

I was dripping in sweat, and the jump squats were tough, but I feel so much more energized after doing this routine.

The entire workout is 4 rounds, and I repeated each round 3 times, before moving on to the next round.

As always the breakdown is below.

Also, I wanted to give a shout out to Suzanne from Nutrition Snob Clothing. She had a contest, and I won a free shirt from her that I absolutely love. It’s insanely comfortable, super cute, and I love the sentiment! Check out her shop: Nutrition Snob Clothing

Enjoy the workout!
Melissa

Max reps during each 50 second interval, with 10 seconds of rest in between. Minimal rest between rounds. I did the first set of round 1 at 20 reps per exercise, and then decided to do the second two rounds timed.

My total time: 44 minutes, 31 seconds
My reps are in parenthesis next to each move (round 1, round 2, round 3)

Round 1:
1. Burpee (20, 12, 11)
2. Plank Extensions (20, 15, 16)
3. Sumo Squat (20, 14, 12) (right and left=1 rep)

Repeat 3X

Round 2:
1. High Knees
2. Lunge Kick Right (19, 14, 18)
3. Lunge Kick Left (16, 19, 18)

Repeat 3X

Round 3:
1. Bicycle (45, 43, 42)
2. V-up Reach (22, 24, 25)
3. Hip Lift (27, 27, 28)

Repeat 3X

Round 4:
1. Chair to Warrior 3 Right (16, 14, 15)
2. Chair to Warrior 3 Left (17, 12, 14)
3. Jump Squat (22, 19, 21)

Repeat 3X

Tight Butt, Stomach and Arms Home Workout

Hi Everyone!

I got in my workout as soon as I got home from work tonight. I started out with a mile run on the treadmill to warm up, and start with some cardio. After that I went straight into the workout.

I mentioned in the video that my web address is going to be changing to benderfitness.com

Right now I have that address re-directing to this page, but get used to typing in the new address because it will be permanent.

The workouts will all be the same, only my address is changing. 🙂

Have a great night,
Melissa

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

Warm-up: 1 mile or 10 minutes jump rope

1. Dive Bomber/Up-Down Dog
2. 1 Leg Bridge (right)
3. 1 Leg Bridge (left)
4. Side Plank Reach (right)
5. Side Plank Reach (left)
6. Jump Squat
7. Knee to Nose Plank (right)
8. Knee to Nose Plank (left)
9. Side to Side Squat
10. Superman
11. Bicycle
12. Ball Pull
13. Jump Rope (5-15 minutes)

Femme Fatale Workout

Hi Everyone,

If you’ve ever wondered what craziness I am up to on a Saturday night, this is it. 😉 I did this workout late last night. I will be doing another one this evening. This was a really good workout for strengthening, and shaping your whole body.

I was in a bit of a time crunch so I didn’t get to do as much jump roping as I wanted to, but I wasn’t going to let that stop me from at least getting some in.

Enjoy the workout, and look for another one later this evening.

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced 20 reps

*Unless otherwise noted

Warm-up: 2-10 minutes jump rope

1. Lunge Kick (right)
2. Lunge Kick (left)
3. Bottoms Up Squat
4. Side Leg Lift (right)
5. Side Leg Lift (left)
6. Spiderman Pushup
7. Side Touch Crunch (in the video I counted each side as one, but it’s actually right and left=1 rep. If you are counting each side as 1 double the number of reps)
8. Frogger
9. Oblique V-up (right) (I did 30 on each side)
10. Oblique V-up (left)

Cardio: 2-10 minutes jump rope

Buff Bod Home Workout

Hi Everyone,

I tried a new exercise in today’s workout, and it was tough! You will see it in the video, Plank Heel Touches. It really worked my core, and challenged my balance.

The last two days I wasn’t able to film a workout, but I got in a 4 mile run both days.

I saw a magazine cover that claimed the secret to happiness was inside. I didn’t read the story, but it got me thinking about what makes me most happy in life. For me I think it’s acknowledging the things that I am grateful for, and taking a moment to appreciate how many things I have to be thankful for in life. What’s your secret to happiness?

Enjoy the workout!
Melissa

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

1. 10 Burpees
2. Bridge Pulse (timed)
3. Jump Lunge
4. In/Out Jump Squat
5. L-Lift (right)
6. L-Lift (left)
7. 10 Burpees
8. Plank Heel Touch
9. Weighted Chop (right)
10. Weighted Chop (left)
11. 3 Part Abs
12. Side Ways Leg Lift Abs
13. 10 Burpees

Quick and Sweaty Home Workout

Hi Everyone!

I started off my workout today with a 3.5 mile run outside. It was 80 degrees, which is just a heavenly temperature. I had to get out and run. Today’s run was actually pretty rough on me! Normally this is a nice comfortable loop, but I really felt it today, and it took about a minute longer than it normally takes me to finish the run. My legs felt tight and tired, and that doesn’t normally happen when I run.

I switched up the workout that I had planned. It’s still a great challenge, but I wanted to incorporate more movements that involve stretching, and going through a more complete range of motion. Keeping your muscles flexible is incredibly important to your health. It helps prevent injury, and let’s your body function much better.

So here’s the workout! Have a great night. I’ll be working out again tomorrow.

Melissa

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

1. Mountain Pose to Flat Back
2. Warrior 1 (right)
3. Warrior 1 (left)
4. Up/Down Dog (Dive Bombers)
5. Scissor
6. Leg Circle Bridge (right)
7. Leg Circle Bridge (left)
8. Side Plank Drop (left)
9. Side Plank Drop (right)
10. Chair Pose with Heel Lifts

Sculpt Your Body Home Workout

Hi Everyone,

This was my workout today. In addition to this workout I walked 3 miles at our local mile track. It was a beautiful, sunny 80 degree day. I took my workout outside, and I loved every second of it! I am hoping for some great weather this week because I want to start doing a lot more running.

Last summer I was putting in a lot of weekly mileage, and I would like to build back up to that again. I want to start doing some more races.

I was planning on doing a workout yesterday. I went to see two plays, and I wasn’t feeling well in the evening so I took the night off. Tomorrow I am planning another full body workout and some serious cardio.

I baked 2.5 pounds of chicken breast so that I will have something quick and easy to use in lunches or dinners during the week. I also made a batch of fat free triple berry muffins. When I get home from work I am always ravenously hungry, so I want to have some healthy options on hand. My plan is to pre-make some chicken spinach salads so I have something quick and healthy to grab. I ate up all of my Easter candy, so it’s time to focus on healthy eating again!

Don’t forget to warm-up, and stretch after your workout. 🙂

Enjoy the workout!
Melissa

My reps are listed in parenthesis next to each exercise. I was going for maximum number of reps during each 60 second interval, with minimal breaks in between, unless otherwise noted.

Warm-up: Jump Rope (5-10 Minutes)

20 Burpees (not timed)

1. Jump Rope
2. Squat with Weight (32)
3. Rotating Pushups (13)
4. Oblique Drop Left (25)
5. Oblique Drop Right (27)
6. 3 Point Situps (10)
7. Heel Lift Right (67)
8. Heel Lift Left (75)
9. Leg Lift/V-Up (46)
10. Hip Lift (46)
11. Hip Twist (120, 60 if you count right and left together as 1 rep)
12. Ab Hold with Arm Pulse

20 Walking Lunges with Lift Off

Cardio: 3 Mile Speed Walk Outside

Strong Sister Workout

Hi Everyone,

This is today’s workout! My sister, Jessica, is back. One of these days I would love to have both of my sisters over at the same time for a workout video. I think you can tell in the video that we were having a good time! Buffy even joined in for the workout at on point! (Buffy is my cat).

We repeated this workout twice, but I would have liked to go through it 3-4 times if I had time to go a little bit harder.

Enjoy the workout!

Melissa

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

1. High Knees (timed)
2. Bridge Lift (right)
3. In/Out Pulse
4. Bridge Lift (left)
5. In/Out Pulse (left)
6. Mountain Side Jump
7. Bicycle (timed)
8. Low Scissor (timed)
9. Reaching Situp
10. Romanian Deadlift
11. Jump Squat

Strong and Fit Home Workout

Hi Everyone,

This workout is actually from last night! It didn’t finish uploading before I went to work this morning so now that I am home it’s finally here!

This was a really tough workout for me. I felt tired, and it was a challenge. Sometimes when you are faced with a challenge it makes you feel even better when you get through it. I used equipment, but there are body weight variations in the video.

My sister Jessica, is in the next video I will be posting, so be sure to check back for that. She was in the Love Handle Loser workout I posted a few months ago.

Melissa

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

1. Mountain Climbers (timed)
2. Dips
3. V-Up Ball Pass
4. Crane Squat (right)
5. Crane Squat (left)
6. L-Sit Pull Ups
7. Tick Tock Abs with Ball
8. Side Lying Leg Lifts with resistance band (right)
9. Side Lying Leg Lifts with resistance band (left)
10. Romanian Deadlift
11. Jump Squats

Repeat 2-4X