Ultimate Body Weight Workout: Melissa Bender Fitness

Hi Everyone,

Today’s workout is a tough one! This is a major calorie torcher, and it will help tone your entire body.

It took Jesse and I 31 minutes, and 40 seconds to complete the entire workout. Make sure you warm up before doing this one so you are getting the ultimate burn right from the start. This is a high intensity workout with a lot of different cardio burst exercises interspersed throughout.

The benefit of HIIT workouts is increased calorie burn in shorter periods of time, among other things. I will be writing a blog post about the other benefits of this style of workout soon.

Enjoy the workout, and have a great day!
Melissa

Ultimate Body Weight Workout

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
*Unless otherwise noted

Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
High Knees (timed)
1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
Lunge Jump (timed)
Mountain Climber (timed)
Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
Jump Squats (timed)
Runners Lunge to Balance/Warrior 3 (right)
Runners Lunge to Balance/Warrior 3 (left)
Pendulum Squat
Oblique Drop (right)
Oblique Drop (left)
Plie Jumps (timed)
Side Plank with Leg Lift (right)
Side Plank with Leg Lift (left)
3 Part Abs
High Knees
Diagonal Lunge Reach
Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

My reps for the timed exercises (60 seconds)

40 Lunge Jumps

130 Mountain Climbers

46 Jump Squats

32 Plie Jumps

Total Time: 31 minutes and 40 seconds

Keep track of your time, and number of reps so you can see yourself advancing, growing more fit, and stronger each time you repeat this workout!

Fat Meltdown: Melissa Bender Fitness Workout

Hi Everyone!

I upped the ante with today’s workout. I increased my reps from 20 to 30 and it felt great. I was really energized today so I decided to go with it.

In the video I had trouble balancing on the Speed Skater exercise, so I did it more slowly during the workout. Adding the balance made it a bit more challenging for me. Also, the leg series on the ball was tough so I split it up (15 reps right, 15 reps left, 15 reps right, 15 reps left). I forgot to time it, so I can’t tell you how long it took, but I do recommend timing it so you can challenge yourself to beat your time when you repeat this workout.

Jesse and I followed our workouts with a delicious dinner of veggie stuffed omlettes.

Enjoy the workout!
Melissa

Beginner: 10-15 reps, 30 seconds timed exercises
Intermediate: 15-20 reps, 45 seconds
Advanced: 25-30 reps, 60 seconds

Burpee
Table Kick (right)
Table Kick (left)
Russians (timed)
Side Situp (right)
Side Situp (left)
Squat Tuck
Leg Series (with or without ball) (left)
Leg Series (right)
Speed Skater
Rolling Pushups
Jump Around (timed)
Plank (timed)
Ball Pass Abs
High Knees (timed)

Double Trouble: Melissa Bender Fitness Workout

Hi Everyone,

Cydney is back for today’s workout! She was at the gym doing cardio before she came over for today’s workout. She ran 1 ½ miles. I power walked three miles on the treadmill with the incline turned all the way up. I was reading a really good book that I didn’t want to put down while I worked out, so I improvised and got in a great cardio burn while I was reading. I set the treadmill on 4 and the incline on 12. By the time I was done I was dripping sweat.

Cydney and I used Kettlebells for a couple of the workout moves today, but as always I showed the bodyweight variation for the exercises. Hand weights can be used just as well, or even soup cans.

I am planning some high intensity workouts this week. There will be some high intensity interval training, and lots of fat burning. Be sure to check back!

Melissa

Double Trouble Workout

Beginner: 10 reps, 30 seconds mountain climbers

Intermediate: 15 reps, 45 seconds mountain climbers

Advanced: 20 reps, 60 seconds mountain climbers

1. Kettle Bell Situps

2. Side Plank Leg Lift (left)

3. Side Plank Leg Lift (right)

4. Hip Lift

5. Mountain Climbers

6. Plank Punch

7. Squat Reach (left)

8. Squat Reach (right)

9. 3-way Lunge (left)

10. 3-way Lunge (right)

11. Reverse Situp

12. Sumo Pushup

Add on 15-30 minutes of cardio and you have a high intensity, full body, fat burning workout. J

Full Body Toning: Melissa Bender Fitness Workout

Hi Everyone!

I have a cold so excuse me if I sound a little funny in today’s video. It affected my breathing a bit so I got out of breath more quickly than normal, but it still felt great to workout.

In addition to today’s workout I did an outdoor run. It was 4 miles, and it took around 30 minutes. Jesse and I just ran at a nice comfortable “talking pace.” By that I mean you should be able to talk to someone the entire time that you are running.

Enjoy the workout, there will be a new one today. This one is actually from last night, but it took forever to upload to youtube!

Melissa

Full Body Toning Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Russian Twist

2. Jump Kick Right

3. Jump Kick Left

4. Side Burpee

5. Runners Lunge (right)

6. Runners Lunge (left)

7. Surfer Plank

8. Sumo deadlift

9. Ball Pull-in

10. Starfish Abs

Repeat!
Finish your workout with 15-30 minutes of cardio (walking, running, jump rope, high knees, or the Bombshell Fat Burn).
If you aren’t going to do the extra cardio repeat the entire workout 4 times.

Tight and Toned Workout

Hi Everyone,

Here’s tonight’s new workout! I also posted a healthy, high protein snack that I tried out tonight, and really liked. Be sure to check that out as well. J

I am going to continue filming “how to” videos, and I want to add a home cardio section so everyone has a variety of home cardio workouts to do. So keep checking back for some of the changes I have in store!

Have a great evening, and enjoy the workout!
Melissa

PS I will also be posting pictures and a recipe for my favorite omelet (I am sure you’ve noticed I really like eggs!)

Tight and Toned Workout

Beginner: 10 reps, 30 seconds of high knees

Intermediate: 15 reps, 45 seconds high knees

Advanced: 20 reps, 60 seconds high knees

Warm-up: 5 minutes of cardio. Jump Rope, Running, High Knees, Mountain Climbers, anything that gets your heart rate up!

1. High Knees

2. Oblique Lift (left)

3. Oblique Lift (right)

4. 1 Leg Pulse (left)

5. 1 Leg Pulse (right)

6. Jump Squat

7. Criss Cross (right)

8. Criss Cross (left)

9. Booty Push (right)

10. Booty Push (left)

11. Burpee

12. 3 Way Double Mountain Climber

13. Tricep Jump

14. Leg Lift Reach

15. Leg Lift/Hip Lift

Lady Lump Workout: TIme Challenge

Hi Everyone!

Today’s workout is a repeat. I am working on some new projects for my blog so I didn’t have time to film a brand new workout, but here is one of my favorite older workouts. If you’ve done this workout before time yourself and see if you can beat your previous time! The first time I did this workout the rep portion took me 20 minutes and 21 seconds. I am going to try to beat that time today. As soon as I finish the workout I will post my time, and we can see if I improved.

If this is your first time through time yourself, and save it so you have a goal for the next time you do this workout!

Enjoy,
Melissa

Lady Lump Workout

Warm-up/Cardio Burst: Jump Rope or high knees

Beginner: 5 minutes

Intermediate: 7 minutes

Advanced: 10 minutes

Reps:

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

1. Twisting Warrior

2. Right Twist Kick

3. Left Twist Kick

4. Split Squat (right)

5. Split Squat (left)

6. Squat Jacks

7. Down Dog Leg Lifts

8. Side Plank Drop (right)

9. Side Plank Drop (left)

10. Burpees

Cardio Burst: repeat your warm up

Be sure to stretch after your workout! A round of Sun Salutations is a great cool down.

Hot Definition: Melissa Bender Fitness Workout

Hi Everyone,

Happy (early!) Valentine’s Day! J

Hopefully tonight’s workout will leave you feeling strong and sexy, and that feeling will last until tomorrow.

It’s a quick intense workout tonight. After I finished this one I hopped on the treadmill and did 2 miles in 14 minutes and 40 seconds. It was a nice working pace, but I know I could have been going faster. The point was to get about 15 minutes of fairly intense cardio after the workout. If you don’t have a treadmill, or don’t want to run outside some other options include: jump rope, mountain climbers, high knees, or the cardio portion of any of my other workouts. Bombshell Butt Cardio

This workout was tough, but I felt great as soon as it was over! Enjoy your Valentine’s Day, and be sure to take a moment and make someone feel special. To me this day isn’t about gifts or candy, it’s about love and appreciation. So let someone know how much you appreciate them, and I hope someone makes you feel that way too.

Have a good night,

Melissa

Hot Definition Workout

Beginner: 10 reps, 20 reps of scissor abs (you can start with 5 Burpees)

Intermediate: 15 reps, 35 reps of scissor abs

Advanced: 20 reps, 50 reps of scissor abs

Note: Everyone does 10 Burpees in-between exercises. To modify do them from your knees. For a lower impact modification instead of jumping step your feet forward one at a time, stand and drive your knees toward your chest one at a time.

1. 10 Burpee

2. Forward/Back Lunges Right (forward and backward=1 rep)

3. 10 Burpee

4. Forward/Back Lunges Left (forward and backward=1 rep)

5. 10 Burpee

6. Scissor Abs (increased reps)

7. 10 Burpee

8. 3 Way Abs

9. 10 Burpee

10. Tricep Leg Lift/Extended Plank Knee to Elbow (right and left leg lift, and right and left knee to elbow=1 rep)

Physical Fat Blast: Melissa Bender Workout

Hi Everyone!

We are mid-way through the week! Yay! J

I just finished my workout, and I am feeling fantastic! In addition to today’s workout I did 15 minutes of cardio. I ran on the treadmill and did 2 miles in 14 minutes and 25 seconds. I am trying to re-incorporate more running into my workouts not only to increase my cardiovascular endurance, but because I want to do some more racing this year. Jesse is training for marathons, and we have been having fun running together (on his slow days!) I can’t run fast enough (yet!) to keep up with him on his fast days.

I am going to make a cardio tab for my blog so anyone trying out these workouts at home has options if they don’t have a treadmill or elliptical, or don’t like running outside. Jump roping is also a fantastic way to get your cardio in.

I hope everyone is having a fantastic day! Remember, if you’re just starting out you can do these workouts. Just build slowly, and feel free to comment below if you need modifications for any exercises.

See you tomorrow with a new workout!

Melissa

Physical Fat Blast

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

The first 10 exercises are timed, 10 seconds of rest, and 20 seconds max reps.

Note: If you aren’t going to do 15 minutes of cardio on top of this repeat the workout for some additional fat burning, and body shaping. J

1. High Knees

2. Jump Squat

3. Right Lunge Jump

4. Left Lunge Jump

5. Mountain Climber Cross

6. Lunge Kick (right)

7. Lunge Kick (left)

8. Double Mountain Climber (3 way)

9. Side Jump (right)

10. Side Jump (left)

11. Sumo Pushup

12. Side Plank Low Leg Lift (right)

13. Side Plank Low Lef Lift (left)

14. Extended Situp with weight

15. Get-up with weight

16. Triangle Twist (right)

17. Triangle Twist (left)

18. Reach Through Abs with hip lift (left)

19. Reach Through Abs with hip lift (right)

20. Double Kick Back (left)

21. Double Kick Back (right)

End with 15 minutes of cardio, or repeat the workout.

Rock Hard Body Workout

Hi Everyone,

Today’s workout is called “Rock Hard Body” because it works on strengthening the muscles of your core, butt, thighs, legs, and arms. Make sure you warm up before today’s workout, and get in some cardio after the workout. As usual the workout breakdown is below.

I am planning on doing a full length workout with reps, and timed exercises soon, so stay tuned for that! Also, I will be posting articles on the benefits of interval training, and working out with exercise induced asthma. If there is something health/fitness related that you really want to know about post in the comments below!

Melissa

Rock Hard Body Workout

Beginner: 10 reps, 10 minutes of cardio, repeat entire workout 1-2 times

Intermediate: 15 reps, 15 minutes of cardio, repeat workout 2-3 times

Advanced: 20 reps, 20 minutes cardio, repeat workout 3-4 times

Note: When you are deciding how many times to go through the workout listen to your body, but make sure you are also pushing yourself.

1. Left Lunge Jump

2. Right Lunge Jump

3. Squat Kickbacks

4. Sumo Squats

5. Tricep Plank Leg Cross Over

6. Plank Leg Lift

7. Side Plank Series (left)

8. Side Plank Series (right)

9. Dive Bomber

10. Staff Pose Reach (right)

11. Staff Pose Reach (left)

All Over Fat Burn: Melissa Bender Fitness Workout

Hi Everyone,

Marie is back for today’s workout. It was very challenging for her, but she did a great job! I also went through this workout with my friend, Beth. She also did a fantastic job, and I look forward to having her in some of our videos in the future!

Marie has been doing Fitness Bender workouts, as well as cardio on the stationary bike and elliptical this week. She is really sticking to it, and is getting stronger already!

I will be writing about a few different health related topics this weekend as well, so be sure to check back for that.

Melissa

All Over Fat Burn

Beginner: 10 reps, 30 second intervals, 5 Burpees. Do exercises 1-15.

Intermediate: 15 reps, 45 second intervals, 10 Burpees

Advanced: 20 reps, 60 second intervals, 15 Burpees

Note: For intervals I use my interval timer and do 50 seconds of exercise with only 10 seconds of rest in between.

1. Burpees

2. High Knees (timed)

3. Jumping Jacks (timed)

4. Cross Mountain Climbers (timed)

5. Jump Squats (timed)

6. High Knees (timed)

7. Leg Lift/Hip Lift

8. Back Lunge Pulse (left)

9. Back Lunge Pulse (right)

10. Bicycle

11. Scissor

12. Side Plank (left)

13. Side Plank (right)

14. Standing Kick Back (left)

15. Standing Kick Back (right)

Advanced and Intermediate Levels continue with a second cardio burst:

16. High Knees (timed)

17. Jumping Jacks (timed)

18. Cross Mountain Climber (timed)

19. Jump Squat (timed)

20. High Knees (timed)

21. Burpee

No More Trouble Spots!

Hi Everyone!

It’s almost the weekend! J What are you doing this weekend that fits into a healthy lifestyle? February marks the time of year when swimsuits miraculously start turning up in department stores. It’s the first reminder that spring and summer are on their way once again (at least here in the States!)

I believe that fitness shouldn’t just be a technique you use to hit a goal, it should be a lifestyle change. However, I also believe that whatever motivates you to be healthier is a good thing! So if bikini season is a motivator for you I want you to grab that motivation and run with it (literally!)

Today’s workout will really work those trouble spot areas that people find traditionally difficult to tone. Of course you can’t “spot treat” in the sense of selecting a body part to lose weight from, however, you can strengthen and tone muscles in your more troublesome areas. This workout will target your abs, love handles, saddle bags, arms, and butt.

Also, try to fit in some cardio today to increase your fat burning and boost your metabolism.

Enjoy the workout,

Melissa

No More Trouble Spots

Beginner (B): 15 reps unless otherwise noted

Intermediate (I): 25 reps unless otherwise noted

Advanced (A): 30 reps unless otherwise noted

1. Burpees (B: 10, I: 15, A: 20)

2. Cross Jack

3. Heel Tap Abs

4. Right Situps

5. Left Situps

6. Mountain Climber Cross

7. Spiderman Pushups (B: 10, I: 15, A: 20)

8. Butterfly Situps

9. Right Leg Lifts

10. Left Leg Lifts

11. Ceiling Press Situps with Leg Extension

Make Me Sweat: Melissa Bender Fitness Workout

Hi Everyone,

This workout was fantastic! It is a bit different. I couldn’t go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!

Enjoy the workout! It’s a tough one!

Melissa

This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.

For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.

Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 2:
5 minutes of cardio. You should be sweating the whole time.

Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

Round 4:
5 minutes of cardio.

Round 6: (repeat round 1)

1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 7:
5 Minutes of Cardio.

Round 8: (repeat round 2)

1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home.

Round 1:

31 Squats

19 Lunges Alternating Legs

70 Forward Leg Pulse (right)

70 (Left)

20 Side Lunges

Round 3:

15 Hip Lifts

43 Bicycles

20 Rock the Boat

29 Cheek to Cheek Plank

38 Superman

Round 5:

32 Squats

22 Lunges

71 Forward Pulse (right)

71 Forward Pulse (left)

35 Side Lunges

Round 7:

18 Hip Lifts

41 Bicycle

27 Rock the Boat

41 Cheek to Cheek

57 Supermans

I ran 2.85 miles total in the 4 5-minute cardio segments.

Enjoy!

Beginners Workout: Building Strength

Hi Everyone,

Marie has made her workout video debut! I can’t wait to see the progression she makes as she starts her Bender. 🙂 Marie has three sons, her youngest was born at the end of November. She is excited to be cleared to workout!

This workout is created to help build strength, and create a foundation for more advanced workouts. In addition to this workout spend 15 minutes engaged in some type of cardiovascular activity, this can be running, elliptical, high knees, jump roping, or the cardio blast from the Bombshell Body workout. Enjoy!

Melissa

Beginner: 10 reps, 30 seconds for high knees and mountain climbers

Intermediate: 15 reps, 45 seconds (repeat twice)

Advanced: 20 reps, 60 seconds (repeat 3-4 times)

1. Jump Squat

2. Elbow Tap Abs

3. High Knees

4. Hydrant Kick Backs (right)

5. Hydrant Kick Backs (left)

6. Mountain Climbers

7. Pushups

8. Side Plank (right)

9. Side Plank (left)

10. Engage in 15 minutes of cardio today!

Beginners Workout: Mommy Makeover Melissa Bender Fitness

Hi Everyone,

I created this workout for my friend, Marie. She just had a baby at the end of November, and she is now cleared to workout. Before we did the workout in the video below Marie did a fitness test. I will make a separate video of the fitness test so anyone who wants to check on their fitness level, and measure their progress that way can.

For the fitness test Marie did the maximum number of reps of each exercise that she could for 60 seconds. Her results were as follows:

Pushups: 2 full on toes, 6 on her knees (This was fantastic! She didn’t think she could even do one).
Jumping Jacks: 58
Situps: 14
Plank: She held it for the entire 60 seconds!
High Knees: 25 seconds, rested, was able to do 10 additional seconds before the timer finished (35 seconds total)
Squats with proper form: 19
Lunges with proper form: 11

Marie has committed 4 days per week to getting in shape, so expect to see her in some future videos as she completes the Fitness Bender Mommy Makeover.

After the fitness test we did the workout listed below. I have provided a breakdown, and recommended reps for all fitness levels so no one feels left out. Enjoy!

Melissa

Beginners Workout: Mommy Makeover

Beginner: 10 reps, 30 seconds for timed exercises (feel free to break up the reps. Marie did the hip lifts in sets of 3.)
Intermediate: 15 reps, 45 seconds for timed exercises (repeat the sequence twice)
Advanced: 20 reps, 60 seconds for timed exercises (repeat the sequence 3-4 times)

1. High Knees (timed)
2. Hip Lift
3. Leg Series (right)
4. Leg Series (left)
5. Mountain Climber (timed)
6. Side Plank (right): there are variations for this in the video, Marie held the side plank on an extended arm.
7. Side Plank (left)
8. Superman

Remember, if you are just starting out these exercises are going to be hard, but you can do it! Don’t be afraid to take breaks while you are doing your reps. When you start out the first thing you need to do is build your muscle strength and muscle tone. Congratulations on getting started!

Killer Curves: Melissa Bender Fitness Workout

Hi Everyone!

If you’re looking for high intensity, fat burning, and body shaping all in one this is the workout for you! It definitely had my heart rate up! This is definitely a full body workout.

I also posted a delicious, healthy recipe a little while ago, so be sure to check that out too!

I also wanted to share this quote with you: “Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”. -Louis Pasteur (1822 – 1895)

I love this because tenacity and commitment are two of the best qualities you can develop in your life. This applies to your workouts, and your life. If you want to get somewhere, you find a way to make it happen, and you don’t give up when it gets hard. Bring this mentality to your workout today, and try to apply it to some aspect of your life this week.

Have a great night, and enjoy the workout,

Melissa

PS Body Rock Sport had a great sale, so I am rocking their Cher bra for tonight’s workout.

Killer Curves Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

1. High Knees (timed)

2. Jumping Jacks (timed)

3. High Knees (timed)

4. Sufer (timed)

5. High Knees (timed)

6. Forward Leg Pulse (right)

7. Forward Leg Pulse (left)

8. Lunge Jump

9. Warrior Balance (right)

10. Warrior Balance (left)

11. Jump Squat

12. Leg Sweep Plank (right)

13. Leg Sweep Plank (left)

14. Floor Tap Abs

15. Burpees

16. High Knees (timed)

17. Jumping Jacks (timed)

18. High Knees (timed)

19. Surfer (timed)

20. High Knees

Make sure you hydrate and stretch after your workout!

Brick House: Melissa Bender Fitness Workout

Hi Everyone,

Here is the workout I did today. J I did 15 minutes of jump roping to start out the workout.

Lately I have noticed how much stronger and more energized I feel now than when I first started this blog. For me exercise is much more effective than a cup of coffee. If I am feeling down, and I work out, I always feel a lot better afterwards. This is part of the reason that I think creating a consistent workout routine is so important. Your body starts to really learn how good exercise makes you feel, and you begin to crave it. It’s much healthier than most of the things that probably give you cravings!

The second thing I wanted to say today is please don’t think you can’t do these workouts. I have gotten a lot of messages from people who want to try them, but think they are too hard. Even if you can do 1-2 reps of each exercise it’s a great starting point! The number of reps that I list are just a guideline. You can do pushups from your knees until you build up to a full pushup. If you have questions about a specific exercise leave a comment! Life is too short to sit around and wait until. Listen to your body, especially when you are starting out and learning your limits, but don’t be afraid to try!

Enjoy the workout,

Melissa

Brick House Workout

Cardio: 15 minutes of jump rope, running, high knees, or jumping jacks

Beginner: 10 reps of each exercise

Intermediate: 15 reps

Advanced: 20 reps

NOTE: For the Leg Series Beginners will do 5 of each movement, Intermediate: 7, Advanced: 10.

On the ball leg series beginners: 20 of each exercise, intermediate: 35, advanced: 50.

Sumo Pushup
Leg Series (right): Leg lift, butt drop, combo, thigh squeeze
Leg Series (left)
Scissor Situp
Tricep Leg Lift
Warrior 3 Switch
Up/Down Dog (Dive Bombers)
Hip Lift Twist
Tricep Pushup (right)
Tricep Pushup (left)
Leg Series on the Ball or Mat (swim kicks, heel taps, double leg lift)

Quick Kick in the Calories! Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout is all about the lower body! Of course we are still doing core work, because I think a strong core (stomach, obliques, and back) is imperative to optimizing your health and strength, but as you go through the workout you will definitely feel the burn in your lower body. There are lots of dynamic power movements.

Since starting this blog I feel much stronger, and healthier. It is really a wonderful feeling to know that you are dedicating time to your health, and to creating a stronger future. I hope some of these workouts are doing the same for you.

Remember: “Take care of your body. It’s the only place you have to live.” -Jim Rohn

Have a great night,

Melissa

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Note: Do the first 5 exercises as quickly as you can, with a 10 second break in between. Your heart should be pumping the entire time to maximize your cardio burn. I did the first 5 as timed exercises using my interval timer, but you can also do them as reps.

High Knees (timed)
Lunge Jump (timed or reps)
Side Squat Jump (timed or reps)
Speed Skater (timed or reps)
Scissor Jump Plie (timed or reps)
Double Leg Extension (right)
Double Leg Extension (left)
Double Kick (alternating legs)
Swaying Bridge/Pulse (5 pulses, 5 back and forth sways=1 rep or you can do this exercise for time)
Temple Pose Pulse (Every 5 pulses=1 rep. I alternated 5 pulses flat feet/5 pulses on toes)
Superman
Back Elbow Twist
Elbow Twist Abs
Frog in the Boat
Oblique Plank Switch
End with 5 minutes of cardio. You can repeat the first 5 exercises, or do 5 minutes of jump rope, running, or high knees.

Strong, Lean, Tight: Melissa Bender Fitness Workout

Hi Everyone,

I was in the mood for something a little bit different today so I used weights in today’s workout. It’s a short workout, but you will definitely feel this one. J

If you don’t have weights just go through the entire workout doing body weight exercises.

Tomorrow I am going to have a serious workout session. I am off of work, and I plan to utilize my day.

See you in the morning!

Melissa

Note: In the video and description below I called Romanian Deadlifts Rows by mistake. Not sure what I was thinking! I am leaving it the same in the description for consistency to anyone new to the exercise. Sorry for the error!

Strong, Lean and Tight Workout

Beginner: 10 reps of each exercise

Intermediate: 15 reps

Advanced: 25 reps

If you are doing body weight exercises go through all 6 exercises 4 times. If you are using weights go through this 1-2 times.

Weighted Squat
Lunge Kick with Weight (right)
Lunge Kick with Weight (left)
Barbell Curl
Rows
Turkish Get-up

Intensity Workout

Hi Everyone,

I hope you’re feeling as energetic as I was today! I have a nice full body workout for you. Hopefully everyone is sticking to their new year’s resolutions. I am going to head over to www.blossomingrose2012.blogspot.com to see if Rose is sticking to her resolutions!

I read a great quote today: “Over the years your bodies become walking autobiographies, telling friends and strangers alike of the minor and major stresses of your lives.” Marilyn Ferguson.

I liked it because it reminded me that you can chose to workout and keep your body strong, you can chose to eat healthy nda tell the world a great story about your lifestyle. Bodies change, and it’s a visible reflection of the changes and decisions you make. Things can happen to change our bodies, but that’s okay. It’s part of our story. Each individual’s story is what makes them unique. So take a minute today, and look in the mirror. What kind of story is your body telling you? J

Have a wonderful day, and enjoy the workout!

Melissa

Intensity Workout

Beginner: 10 reps, 30 seconds timed. 2-3 1-leg squats per leg.

Intermediate: 15 reps, 45 seconds timed. 5 1-leg squats per leg.

Advanced: 20 reps, 60 seconds timed. 10 1-leg squats per leg.

High Knees (timed)
Mountain Climbers (timed)
Jumping Jacks (timed)
1 leg squat (right)
1 leg squat (left)
Plie Jumps
The Hundred (abs with arm pump) (timed)
Twist Crunch (right) (timed)
Twist Crunch (left) (timed)
Side Plank reach (right)
Side Plank reach (left)
Aquaman (like Superman’s but you swim!) (timed)
Up/Down Dog (Dive Bombers)
Standing Leg sires (back, side, front) (right)
Standing Leg series (back, side, front) (left)
3 part abs
Mountain Climber Pushups
Hip Twist (timed)
Forward Back Lunge hop (right)
Forward Back Lunge hop (left)

Hot and Hard: Melissa Bender Fitness Workout

Hi Everyone,

I have a new workout for you! It’s a tough one, and I am giving you two options on how to do it. You can do it interval style (10 seconds of rest, 50 seconds doing the max reps you can of each exercise) or you can do it based on the reps listed below. I went for the 16 minute interval workout tonight because I have a lot to do and I needed a high intensity workout in a short period of time. If you don’t have an interval timer it is one tool I highly recommend you invest in. There is a tool bar to the right of the page that has a link to the interval timer I use. It’s a big help to me in my workouts, but I am also listing reps because I think everyone should be able to workout, whether they own equipment or not. Either way you are going to get a fantastic full body workout! J

Fit tip of the day: Don’t live and die by the scale! If you aren’t working out you can use the scale to keep track of weight gain. However, if you are working out and gaining muscle the numbers on the scale are not going to be an accurate reflection of how much fat you are losing. If you want a reminder of the visual difference between 5 pounds of muscle and fat check out my post: “Why the Number on the Scale isn’t Everything.”

See you tomorrow!

Melissa

“All we actually have is our body and its muscles that allow us to be under our own power.” Allegra Kent.

Hot and Hard Workout

Interval: 10 seconds rest, 50 seconds max reps for each exercise (the workout will take 16 minutes).

Beginner: 10 reps each, 30 seconds timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Jumping Jacks (timed)
Back Lift
Burpee
Butt Lift
High Knees (timed)
Oblique Lift (right)
Oblique Lift (left)
Mountain Climbers (timed)
Hip Lift/Plough Pose/Leg Lift
Jump Squat with heel tap
Walking pushups
Knee tuck
Staff Pose Leg Lifts
Jump Lunge
Jump Kick (right)
Jump Kick (left)