15-Minute: Full Body, No Equipment Interval Workout

Hello Everyone,

Welcome to today’s workout and the start of a brand new year. As I write this, it is the first day of 2022. I have no idea what the year ahead will bring, a fact that has been emphasized by the craziness of the last two years.

I found 2021 more challenging than I did 2020, however, there was also a lot of beauty and lessons that I learned over the last year. There is something about a brand new year that makes me feel reflective. I haven’t solidified any intentions for the year ahead, other than getting back to blogging and BenderFitness with more consistency. My life and work over the last year really put my training and blogging on the back burner. Sharing here is so important to me though, and I missed it deeply.

Some of the lessons that I am carrying over into the New Year:

If you do everything without accepting any help you will wear yourself out physically and mentally. You don’t have to carry every load without rest if you have a support system who is willing and eager to help. (Some people don’t have a support system at all and that is an entirely different story).
Pay attention to those who reach out to you when you are in need. Sometimes those who make the effort will surprise you, and those who don’t will shock you. There is a lesson in both.
Do something or learn something for no reason other than that it brings you joy.
Show and tell the people you love how you feel.

There are a lot of things that I want and need to focus on this year when it comes to achievements and checking things off of my To Do list. I feel like I need to get my mental energy in the right place to be successful with these endeavors. My physical and mental energy are very linked, so I am going to start by focusing on daily movement and getting back into a routine. My baby is in a phase where she wants to be touching me 100% of the time so getting in movement often takes conscious effort and intention on my part. She gets her own yoga mat and often becomes an active participant in my workouts.

Today’s Workout

Today’s exercise routine requires no equipment, and is a great Total Body Workout. You will find the full length video breakdown below (a quick, stretching cool down is included in the video). You will also see the photo tutorial. I included some directions for low impact alternatives during the video, but if you have questions don’t hesitate to ask in the comments below.

I did one round of this workout and followed it with a 1-mile run on the treadmill. Running is something that I love, but haven’t had enough time to participate in consistently. I plan to add some short 1-mile runs into my routines to get back into the running habit and re-build some speed.

So Tell Me…

Are you setting goals for yourself to start the new year? I would love to hear them! I find it useful to make a list of habits that I am leaving behind, as well as things I would like to add into my life for the new year. When I finish my list I will be sure to share it.

Have a wonderful day, and I hope you enjoy this workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

Post Workout and Run. Sweaty, Frazzled and Happy!

15 Minute Total Body Interval Workout- No Equipment exercises you can do anywhere.

1. Jumping Jacks

2. Open Hip Heel Press: Right

3. Open Hip Heel Press: Left

4. Burpee Front Kick

5. Lunge Jump

6. Reverse Plank Leg Lift

7. Elbow Tap Side Plank: Right

8. Elbow Tap Side Plank: Left

9. Leg Circle Abs: Right

10. Leg Circle Abs: Left

11. Half Sit Thru: Right

12. Half Sit Thru: Left

13. Pendulum Hops

14. Crab Toe Touch: Right

15. Crab Toe Touch: Left

Repeat or Cool Down

*Always consult a doctor before starting a new exercise program.

Total Body Sculpt #16: Full Body Workout: Arms, Legs, Core and Glutes. 40-Minute Exercise Routine

Hello Everyone!

Today’s workout is a Total Body exercise routine. The full workout will take 40-minutes and incorporates strength exercises with cardio movements to improve your overall fitness as well as your cardiovascular endurance and efficiency. This workout is from Week 2 of my Total Body Sculpt + 1-Mile Run Workout series. You can find the additional workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html

You will find the workout video and full breakdown list of exercises below. I incorporate two plyometric exercises, but this can easily be adjusted to be a low impact/non-jumping workout routine.

In order to make this routine low impact you will need to adjust two exercises: Froggers and Long Jump. Both exercises can be done with stepping instead of jumping. Remember, there is always a way to modify a workout to suit your needs.

Today, as a bonus to our workout I encourage you to practice kindness through both words and actions. Reach out to someone who could use a kind word or do something that you don’t have to simply to add some kindness into our world.

Small acts of kindness can go a long way and have a significant impact on someone else’s day. Plus, it will make you feel amazing too.

I firmly believe that health is not only a physical journey, but also a mental, emotional and spiritual journey as well. When we find balance in each of these areas is when we feel our best.

Wishing you a beautiful day, and I hope you enjoy today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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:

*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.

1. Sumo Squat
2. In/Out Squat
3. Baby Bear Crawl
4. Superman
5. Rotating Push-up
6. Walk the Plank + 7 Froggers
7. Reverse Lunge to Long Jump
8. Plank Crunch
9. Side Plank Reach: Right
10. Side Plank Reach: Left
11. Plank Knee Twist
12. Squat to Side Leg Lift: Right
13. Squat to Side Leg Lift
14. Plié Squeeze to Lift
15. Single Leg Toe Tap Squeeze: Right
16. Single Leg Toe Tap Squeeze: Left
17. Burpees
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. T-Sit Reach
21. Hydrant: Right
22. Hydrant: Left
23. Beast (pulse optional)
24. Goddess Twist: Right
25. Goddess Twist: Left
26. Warrior III: Right
27. Warrior III: Left
28. Chair Calf Raise

Gambit is cheering you on today! Have a great workout and then enjoy some lovely relaxation!

Full Body Workout + Cool Down (No Equipment Exercises)

Hello Everyone!

Welcome to a fantastic, total body workout. You don’t need any equipment to complete this exercise routine. We start with a warm-up, progress into the workout and finish with a cool down.

I had some issues with the video that I filmed, so I decided to do this workout as a Facebook Live. It was a lot of fun doing this routine with everyone, and I am planning to have more consistent facebook live workouts in the future.

This exercise routine incorporates a lot of fun, body weight exercises. I also show low impact modifications for any of the jumping and hopping movements. Remember, it’s important to listen to your body. It should feel challenge. If you need a modification there is always a way to activate the same muscle groups while making a movement lower impact. The full length workout video and photo tutorial are below. This routine definitely activated some muscles in ways that I haven’t worked them in a while. I was deliciously sore after going through this routine.

Let me know in the comments what you thought of the workout and if you enjoyed the live format.

In other news, Jesse and I are continuing our Martial Arts journey. We are studying Tang Soo Do and are currently yellow belts. It’s a lot of fun taking on a new fitness and learning adventure together. We love to have active date days. We are both family people so we spend the majority of our time together with our kids, but it’s nice to have time that we spend together as adults outside of our house.

We have been prioritizing having quality time together as a couple since I was hospitalized back in May with a kidney stone. Over the past year I had been exhausted and burned out from taking care of everyone and everything and having four quiet days in the hospital made me realize how important it was to re-establish a more healthy life balance.

Remember, health isn’t just physical or getting in your exercise. It’s physical, mental, emotional and spiritual. When all of those things are in balance we feel our best to the full meaning of the word.

Much love, and I hope you enjoy today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Warm Up

March or High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Twist
Low Hop Sumo Twist: Right
Low Hop Sumo Twist: Left

Cool Down

Lower Body Workout with Cool Down – No Equipment Home Exercises

Hello Everyone!

It has been far too long since I last posted a new workout. So here is a new Lower Body Home Workout with a Cool Down. You don’t need any equipment for this workout so have some water handy and you are ready to go. At the end of the workout, I included a cool down stretch. Let me know if you liked having a cool down at the end of the workout, or if you prefer to do your own stretching.

During the workout challenge yourself to use great form while getting in as many reps as you can. You will find both the full length workout video and the photo tutorial of exercises below.

Life in the Bender Household:

I’ve been MIA when it came to filming new workouts. I’ve mentioned a few times here and on social media accounts that it’s been a rough year. I believe that is true for many people, with the stressors of living through a pandemic. It’s especially true for us as a family of healthcare workers.

When I was in the hospital with a kidney stone back in May I realized that it was the first time I was alone outside of my home in over a year. When my husband visited me we realized it was the first time we had been alone together outside of our house in over a year. I was physically, mentally and emotionally exhausted and I just didn’t have energy to focus outside of our home. The joy that I normally get from sharing workouts here was temporarily suspended.

For the last few months I focused on making time for myself, time with my husband, and experiencing all of the joy that is present in my life. While challenging, the last year was also very fulfilling as we expanded our family and had the pleasure of getting to know our daughter and experience life through her eyes. My son is a joyful soul who spreads happiness wherever he goes. I was blessed that the university I teach for allowed me to work remotely and I was still able to connect with my students in a meaningful and effective way. All of my happiness and joy in life was still there. I just needed to slow down and reconnect with it.

If you follow me on Facebook or Instagram you know that Jesse and I started martial arts just under two months ago and competed in our first tournament. (I will be writing more about being an adult starting martial arts for the first time in a future blog post.) Learning has always been something that brings me joy. I crave new experiences and the challenge of trying to master new skills.

Allowing myself to be a beginner and try something new gave me a great feeling of accomplishment, and helped to lift me back out of the funk that I was struggling with.

Accepting the Grand Champion trophy at the Joe Goss Karate Invitational

I’m sharing all of this with you, because I know many people have experienced similar difficulties. I am someone who is naturally inclined toward optimism and silver linings, but that doesn’t make me immune from life’s challenges.

If you are struggling, my heart is with you. I hope that coming here today and working out with me brings some joy and a sense of accomplishment to you.

I’ve missed you all.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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:

Total Body Home Workout + Cool Down- No Equipment Exercise

Cross Reach Squeeze-Right
Cross Reach Squeeze-Left
Jumping Jacks
Squatting Heel Lift Squeeze
Figure Four Squeeze-Right
Figure Four Squeeze-Left
Goddess Squat
Triple Pulse Squat
Side to Side Squeeze-Right
Side to Side Squeeze-Left
Knee Slide to Warrior III-Right
Knee Slide to Warrior III-Left
Beast Knee to Heel Squeeze-Right
Beast Knee to Heel Squeeze-Left
Half Moon Heel to Glute-Right
Half Moon Heel to Glute-Left

30-Minute Total Body Home Workout with Cardio

Hi Everyone!

I have a great, total body workout for you today. This workout routine requires no equipment. Have some water handy and you are ready to go.

I incorporated some new exercises into today’s routine, so be sure to leave me a comment and let me know if you had a favorite exercise. I really liked the Forward/Back Froggers. They got me breathing heavy and felt like a great challenge.

In the Bender household we are focusing on a health reset. We are three months into the year, and it has been exhausting.

I have been trying to make healthier meal choices. It has been so hectic for the last few months that I have been relying too heavily on convenient meals. Unfortunately, busy-ness can perpetuate the cycle of fatigue. You get busy, it’s hard to make time to cook meals from Whole Foods, a lot of processed foods can make you more tired, less time also translates to less sleep and exercise. All around, it’s a recipe for becoming increasingly tired.

Luckily, the sun is shining more and that does very good things for my energy levels. It’s time to re-focus and create a cycle of health and energy. That starts with sleep, food and exercise.

I’m focusing on getting in more leafy greens, healthy protein and fruits and vegetables. Eggs and veggies are a super quick meal. I love adding artichokes and olives, because they are so delicious. It’s an easy breakfast or lunch. Last night we had turkey burgers topped with an egg, spinach and sautéed onions and garlic.

Let me know if you want to see more meal and recipe ideas. You can find my previous recipes here: https://www.benderfitness.com/category/recipes

As I type this my children are going stir-crazy, so I am going to end here for today. I’m planning a longer blog post (or maybe a coffee chat video) to re-connect with everyone. I feel that I’ve been fairly MIA since the beginning of the year, and maybe others have felt the same way: disconnected and tired.

I miss everyone and hope that you’re finding lots of sunshine and reasons to smile.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Interval Timer: 21 Rounds of 35/50

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

You can repeat this workout for a total of 2 Rounds if you want a longer workout.

21-Minute Total Body Workout with Dumbbells

Hi Everyone!

Welcome to today’s workout. This quick and effective workout will help sculpt and strengthen your full body. It also includes some movements that will get your heart rate up and challenge your cardiovascular stamina. Grab your dumbbells and you’re ready to go.

This routine uses a repeating sequence of exercises. It will really help you to activate the targeted muscles and feel the burn. Aim for maximum repetitions with good form. I alternated between 12 and 15 lb dumbbells for this workout.

Remember, getting out of breath or maxing out on reps is a good thing! It means you are challenging yourself and working outside of your comfort zone. That is where progress happens. We train our bodies and minds to be stronger, and remind ourselves that we can endure difficult things and moments. The benefits of exercise are more than just physical.

Nutritious Meals:

I’m also focusing on eating more balanced and nutritious meals. I’m loading up on veggies and leafy greens, and other nutrient dense foods. My son loves to help with meal prep and cooking, and I love fostering his interests and life skills. He was a big help in making this meal.

I tried this Pho recipe and we really enjoyed it: https://www.skinnytaste.com/shrimp-pho-with-vegetables/

Of course, I made some additions and modifications. I added kale (because leafy greens are delicious!) and a boiled egg (because I know my son loves hard boiled eggs). The recipe was a hit with the whole family, including the baby. She received a deconstructed version of our dinner.

I also liked that we had leftovers, so we got multiple meals out of one cooking/prep session.

I hope that you enjoy today’s workout. Let me know what you think and if you had any favorite exercises. We don’t often do workouts with repeating movements, but it’s an easy way to boost up the intensity of your exercise routine and work your muscles to fatigue.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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:

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

Squat and Curl
Russian Twist
Wood Chopper: Right
Wood Chopper: Left
Lunge to Hop: Right
Lunge to Hop: Left
Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

Total Body, No Equipment: 30-Minute Home Workout with Cool Down Stretch

Hi Everyone!

Let’s get our week started right, with a new Total Body Workout. This no equipment workout can be done anywhere. This routine can easily be transitioned into a Low Impact workout by substituting Marching in Place for High Knees.

We have some fun and challenging new workout moves, interspersed with some BenderFitness classics. So let me know in the comments if there is a move that you definitely want to see return in a future workout.

Remember to push yourself for maximum repetitions with good form! It’s fine to get sweaty and out of breath during your workout. In fact, that’s the zone you want to push yourself too. Varying your intensity during your workout will help you push through any plateaus as you continue to progress your fitness journey.

New Workouts This Week:

This week’s workout schedule is being shifted a bit. Instead of Sunday, Tuesday, Thursday: this week I am posting workouts Monday, Wednesday, Friday. Everything has been pushed back because I am working with a new video editing program. I’m learning new things (like adding a timer to each segment of the workout), but the editing, processing, upload, etc. process is taking me much longer.

So I apologize in advance if I have to shift this week’s schedule any more, but I think that gives me enough time to work on the videos and get them uploaded. Hopefully as I become more familiar with the program I will become more efficient at the video editing.

I hope you all enjoy the workout! Let me know what you think!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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:

Set your interval timer for 20 Rounds of 35/50.

Lateral Stretch to Elbow: Right
Lateral Stretch to Elbow: Left
Knee to Chest Squat: Right
Knee to Chest Squat: Left
Leg Extension to Elevated Squeeze: Right
Leg Extension to Elevated Squeeze: Left
Monkey (Pike) Pushup
Beast Rotation: Right
Beast Rotation: Left
Reverse Table Squeeze/Stretch: Right
Reverse Table Squeeze/Stretch: Left
Tricep Push-up: Right
Tricep Push-up: Left
Temple Tap Abs
Single Leg Reach: Right
Single Leg Reach: Left
Prone Scapular Glide
Prone Heel Press
Hip/Elbow Tap: Right
Hip/Elbow Tap: Left

Cool Down Stretch

Photo Tutorial:

Total Body Tabata Workout: Body Weight Exercises, No Equipment: 20-Minute Exercise Routine

Hi Everyone!

Before we get to our workout (which is a good one, by the way), let’s chat. The year 2020 hit me like the old Chumbawumba Song, Tubthumping (minus all of the alcohol consumption). If you’re too young to get the lyrical reference, I’ve added a GIF below to give you an idea.

Yes, the song is stuck in my head now too. Whoops. Anyway, I was all over the place in 2020 and that included blogging and my workouts. Being healthcare providers, having a new baby, social distancing…it was a lot. It drained me physically and mentally. By the time Thanksgiving came around I felt like a shadow of my normal self, and was completely exhausted. What energy I had I needed to invest in my family and feeling better.

So here I am, entering 2021 and feeling an aversion to the idea of setting resolutions. I am not adverse, however, to having goals. So my goal is to share three new workouts per week. My tentative posting schedule will be Sunday, Tuesday and Thursday for releasing new workouts.

I took a good long look at all of the barriers that have been holding me back, and identified some changes that I needed to make. I focused on exercising for my physical and mental health, and re-found the peace and joy that movement brings me.

I would love to hear about your goals, and what you are embracing or setting free as you move into a new year. Let me know in the comments.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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 for each section is set for 8 rounds of 10/20. Each section is 4-minutes long. You get a water break between segments.

Section 1: *My interval timer setting got messed up, and the timer stopped before the last interval stick with me in the video and get in your lunge jumps. The timer is fixed for the other segments. You will hear occasional baby noises from my daughter from behind the camera.

Section 1:

High Knees
Squat Jump
Lateral Hop
Lunge Jump
High Knees
Squat Jump
Lateral Hop
Lunge Jump

Section 2:

Pushups
Bear Crawls
Pop Ups
Sit Thru
Pushups
Bear Crawls
Pop Ups
Sit Thru

Section 3:

High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left
High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left

Section 4:

Froggers
Russian Kicks
Mountain Climbers
Plank Jack
Froggers
Russian Kicks
Mountain Climbers
Plank Jack

Section 5:

Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla
Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla

Great job!

Photo Tutorial:

Reset #12: FAT BURNING, BODY WEIGHT WORKOUT FOR GLUTES, THIGHS AND ARMS

Hi Everyone!

Welcome to Reset Workout #11! This Total Body Workout is fantastic, and will help you work up an amazing sweat!

This is a throwback workout that I posted a while ago, but I didn’t realize the original video had some audio issues. Sometimes when I do editing/posting on one device everything sounds great, but when I listen to it from my computer the audio has issues. That happened with this video.

I hope you enjoy the new video update. In the video I mention that this workout is Part 2 to a longer workout I filmed. Although this is great as a standalone workout, I am also posting a link to the first half of the video for anyone who wants a more intense and longer workout burn today. It is optional. You will find the video and the link to the original breakdown below the photo tutorial.

Maverick gives everyone the Golden Thumbs Up for getting in a workout today.

Over the last week I had to prioritize getting in my own workouts over filming new workouts. I just couldn’t get the time in for setup/photo/editing etcetera and was getting overwhelmed. I think part of it is pandemic fatigue, and part of it is adjusting to parenting two mobile children. My daughter is 7-months old now and crawling everywhere. She pulls herself to stand and wants to explore (get into) all of the things! I absolutely love it, but it’s a shift from when she stayed in one spot.

I’m teaching two kinesiology courses this semester, so I get in two days of yoga and two days of interval training with my students. I am lucky enough to be able to teach remotely, but I do miss interacting with my students in person. I also ran three times last week. Running is something I miss dearly and I’ve struggled to do consistently since having kids. Soon, I am going to do a Run Streak challenge. I’m going to get in at least one mile per day for a month. If that is something you’re interested in let me know in the comments.

I hope you enjoy today’s workout, and the improved sound. If you come across any of my other videos that are experiencing sound difficulties, please let me know by leaving a comment. I will go back and edit the audio so that you can continue to use the workout videos in the future.

I appreciate you and I’m happy that you’re working out with me today.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

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.

Warrior Pistol Squat: Part 1

Warrior Pistol Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

Lunge Jump or Alternating Lunge: Part 1

Lunge Jump or Alternating Lunge: Part

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Walking Push-up or Plank: Part 1

Walking Push-up or Plank: Part 2

Walking Push-up or Plank: Part 3

Donkey Kick: Part 1

Donkey Kick: Part 2

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Table Press: Part 1

Table Press: Part 2

Table Press: Part 3

Burpee: Part 1

Burpee: Part 2

Farmer Walk: Part 2

Farmer Walk: Part 1

Superman

Down Dog Toe Tap: Part 2

Down Dog Toe Tap: Part 1

Burpee: Part 3

Part 2 Breakdown and video link:

Total Body Fat Burning Home Workout: Core, Thighs & Glutes

Total Body Sculpt Workout #15: No Equipment Workout

Hi Everyone!

Welcome to Body Sculpt Workout #15.

Are you ready for a fantastic and effective Total Body Sculpting Workout? Did I mention that you don’t need any equipment for this routine? Grab a mat and some water, and you’re ready to go.

Today’s workout program will take 40-Minutes to complete, and it will work your entire body. Cardio Intervals are incorporated into the workout routine, so we are getting strength and cardio done simultaneously. I love multi-functional workouts. For this routine, get through one round of exercise and you are good to go!

This workout is part of my Total Body Sculpt Workout series. You can do it on it’s own or if you want to follow along with the workout schedule I created go here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Remember to challenge yourself. Get in as many reps as possible. The mind body connection makes your workouts more effective. So during each exercise, concentrate on the movement you are doing. Use good form, and challenge yourself to push into the burn. Remember, we train ourselves to be mentally and physically strong during our workouts. We learn how much we are capable of enduring, and that we have the ability to persevere through difficult things.

Let me know in the comments if you had a favorite exercise, that you want to see come back into our workout programs in the future.

See you soon, with another new workout. This workout series has been one of my favorites thus far. I’m excited to hear about your progress, and get started on some new workout challenges.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

30-seconds of cardio before each exercise. 50-seconds maximum repetitions.

1. Squat Pulse
2. Rub Hug Push-ups
3. Squat Switch
4. Oblique Push-ups
5. Heel Tap Squat
6. Side Plank Ankle Tap: Right
7. Side Plank Ankle Tap: Left
8. Heel Tap Abs
9. Windshield Wiper Abs
10. Plank Leg Lift
11. Runner’s Lunge to Knee: Right
12. Runner’s Lunge to Knee: Left
13. Crossed Glute Bridge: Right
14. Crossed Glute Bridge: Left
15, Reverse Plank Step Out
16. Sit Thru
17. Runner’s Lunge Leg Lift: Right
18. Runner’s Lunge Leg Lift: Left
19. Dive Bomber
20. Pendulum
21. Cross Punch: Right
22. Cross Punch: Left
23. Knee Drive: Right
24. Knee Drive: Left
25. Lateral Jump
26. Side Angle Stretch: Right
27. Side Angle Stretch: Left
28. Baby Bear Crawl

Total Body Sculpt: Workout #14: Full Body Home Workout and Cardio

Hi Everyone!

Welcome to Total Body Sculpt Workout #14. This is a fantastic full body workout. Total Workout Time is 40-Minutes, and you don’t need any equipment.

Be sure to have some water handy to stay hydrated. Before each strength move, we have a cardio burst. Varying the intensity of the cardio is a great way to modify the workout. You can use the cardio intervals as a rest break, march in place, jog in place, do high knees, jump rope, add Burpees or mountain climbers. You want to work to an intensity level that is challenging for you.

On a scale of 0-10 workout intensity you want this workout to be 7-9. That means, you are working hard, sweating and breathing heavy, but you are able to keep going. If at any time you need to pause, that’s totally fine! Just get back into the workout when you are ready.

Let me know what you think of today’s workout! Tag me on IG or FB. I love to see your check in posts. I enjoy cheering you on, and hearing about your workout successes!

The Body Sculpt series has been one of my favorite series so far. I hope that you’re enjoying it. Is there a certain workout series you would like to see next? Let me know in the comments.

See you soon, with another new workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

1. Squat
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Leg Circle: Right
5. Leg Circle: Left
6. Extended Hydrant: Right
7. Extended Hydrant: Left
8. Leg Series: Right
9. Leg Series: Left
10. Seated Twist: Right
11. Seated Twist: Left
12. Superman
13. Leg/Hip Lift
14. Plank Knee Tap: Right
15. Plank Knee Tap: Left
16. Temple Tap Abs
17. Plank Leg Lift
18. Spiderman: Right
19. Spiderman: Left
20. Sumo Pushups
21. Reverse Plank
22. Scapular Squeeze
23. Tricep Push-up: Right
24. Tricep Push-up : Left
25. Walk the Plank
26. Forward Kicks
27. Lunge to Warrior III
28. Lunge to Warrior III

Total Body Sculpt #13: Cardio, Arms, Legs, Butt and Core Workout

Hi Everyone!

Welcome to today’s 40-Minute Total Body Sculpt and Cardio Burn Workout.

Grab your dumbbells for a few moves during this workout. We incorporate them into this routine to get in an added burn and build some strong, lean muscle mass.

Be sure to check out the video or the photo tutorial before getting started so you know what to expect.

Before each strength focused exercise we are completing a cardio burst. Challenge yourself to work up a sweat and get out of breath. Get in as many reps as possible without sacrificing form for each exercise.

Edamame Spaghetti with Garlic, Olive Oil, Kale, Artichokes, Olives and Feta. I was out of tomatoes, but they would be a great addition.

Be sure to support your food choices with plenty of nutritious foods. I tried Edamame Pasta this week, and was pleasantly surprised. It was delicious, and my four year old liked it too. It’s always a bonus when the little ones eat more vegetables.

I’m still working on getting all of the Body Sculpt workouts posted individually, but you can also find the 6-Week Body Sculpt Challenge here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

I hope you enjoy this workout! It’s definitely one I will be coming back to.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

1. Curtsy Lunge: Right
2. Curtsy Lunge: Left
3. One Arm Burpee
4. Plié Jump
5. Chair to Warrior III
6. Twisted V-Up: Right
7. Twisted V-Up: Left
8. Super Swim
9. Side Plank Knee/Leg: Right
10. Side Plank Knee/Leg: Left
11. Rotating Pushups
12. Tricep Drop
13. Curl
14. Reverse Plank
15. Mountain Climbers
16. Heel Tap Jump Squat
17. Pendulum Squat
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. Pretzel Lift: Right
21. Pretzel Lift: Left
22. Push-up Jacks
23. Temple Tap Abs
24. Side Plank Reach: Right
25. Side Plank Reach: Left
26. Hydrant: Alternating
27. Superman Burpee
28. Hip Thrust

Total Body Sculpt Workout #12: 40-Minute Full Body Workout with Cardio Burn

Welcome to Total Body Sculpt Workout #12. This Total Body, 40-Minute Home Workout will give you amazing results for Body Sculpting, Strength and Endurance.

For this routine, we alternate Cardio Bursts with Strength focused exercises.

Don’t be afraid to push outside of your comfort zone. That means get sweaty and let yourself be out of breath. Teach your mind and body how strong they are.

It’s okay to feel the burn, that means you are really working and targeting those muscles. Of course, sharp pain should never be ignored or worked through, as that can indicate an injury. Learn how to listen to your body and recognize a good burn vs an injury.

You are capable of so much physically, and mentally. Keep showing up and putting in the effort.

I hope you enjoy today’s workout! Let me know if you are enjoying these longer, 40-Minute workouts!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

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

Total Body Sculpt #2: No Equipment Home Workout

Hi Everyone!

I have a fantastic 40-Minute Total Body Workout for you today. This No Equipment Exercise Routine will work and strengthen your entire body.

I included a lot of fun and unique exercises in this workout that I think you are going to enjoy. You can find the full length workout video and photo tutorial for each exercise below.

Before each exercise we are doing a Cardio Burst. I chose marching in place and high knees. You can select any form of cardio you want: Jumping Rope, Burpees, Jump Squats, Mountain Climbers. You have options. Remember to push yourself during the workout. Your intensity level matters. It should be challenging for you.

Jumping Rope is always a great cardio option.

Nutrition:

A great fitness routine is best supported with a nutrient rich diet. We all know that eating healthy is important. I am personally finding this aspect of a healthy lifestyle very challenging right now.

Our state is under stay at home orders due to Coronavirus (as are most states and many other countries). Since I have a newborn, I haven’t been out of the house in almost two months. I haven’t seen the grocery stores first hand, but I do know Jesse hasn’t been able to find all of our normal foods and the grocery delivery services have long wait times (sometimes a week or more to get a delivery).

My point in sharing this is to remind you that this is a unique time in life and history. Things are crazy. If your nutrition is off it’s normal routine or a struggle right now, you’re not the only one. Do what you can, keep your body moving, and try not to stress more than you have too.

We normally eat tons of fresh produce, but frozen fruits and vegetables are a great and nutritious option. Our freezer isn’t very big, so we are doing our best with the space we have.

Mental Health

Right now, with all the additional stresses in the world, it’s very important to focus on your mental health. Check in with yourself, check in with your friends. Being isolated can be very difficult. Having sick friends and family is even harder.

I find that exercise and meditation are two techniques that have a huge impact on my mental and emotional health. Pay attention to what works for you. We are all in this together.

Have fun with today’s workout, and let me know what you think of the new routine!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

28 Rounds of 30/50

In/Out Squats
Curtsy Lunge Kick-Right
Curtsy Lunge Kick-Left
Kneeling Double Kickback-Right
Kneeling Double Kickback-Left
Leg/Hip Lift (Heel Slide Modification)
Side V-Up-Right
Side V-Up-Left
Reverse Plank Butt Tap
Rock the Boat
Table Top Tricep Dip
Locust Arm Series
Down Dog Pushups
Crescent Lunge Arm Series-Right
Crescent Lunge Arm Series-Left
Crab Toe Touch (Alternating)
Side Lying Knee Tap to Back Leg Reach-Right
Side Lying Knee Tap to Back Leg Reach-Left
Side Lying Back Angled Leg Reach-Right
Side Lying Back Angled Leg Reach-Left
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Hip Press with Knee Abduction
Alternating Hip Thrust
Plie
Lunge Lift Elbow Tap-Right
Lunge Lift Elbow Tap-Left
Goddess Reach

Total Body Sculpt Workout #1: No Equipment Home Exercises

Hello Everyone,

I have a wonderful, no equipment, full body workout video to share with you today. The full length workout video, and the photo tutorial are posted below.

I filmed this workout for my Body Sculpt class. Normally I teach this class as a live, in person workout. However, with social distancing measures in place we transitioned to an online workout format.

This workout will take 40-minutes, and combines cardio with strengthening and sculpting exercise moves. It’s a wonderful all around workout for your entire body. We are working each muscle group, and utilizing plenty of compound exercises to maximize the effectiveness of the workout.

This was my first long cardio/full body HIIT workout, since giving birth to my daughter 6-weeks ago. It was challenging for me, and I have a lot of strength building and endurance training to do to regain my fitness level. Due to the Stay at Home orders to reduce the impact of Covid-19 I am moving way less than normal. It felt amazing to finally get in a great, sweaty workout.

I am trying to stay more active throughout the day, which is challenging because I spend a lot of time holding and nursing my daughter. Being fully cleared for exercise has me feeling much better mentally and physically.

I’m also doing my best to make sure that my son gets in plenty of physical activity. It’s still cold and rainy where we live, so we haven’t been able to get outside much. We have been getting creative with some fun workouts, that are still appealing to a three year old.

Staying Active with my son. Mommy and me Yoga.

I hope you enjoy today’s workout! I have been posting workout ideas on my Instagram and Facebook pages to keep kids busy. If you have more ideas, feel free to post them in the comments below.

Have fun, and let me know what you think of the new routine, and the longer workout video!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Jumping Jacks
Lunge Kick-Right
Lunge Kick-Left
Standing Leg Abduction with Arm Cactus-Right
Standing Leg Abduction with Arm Cactus-Left
Rotating Push-ups
Double Jab
Goddess Elbow Tap
Tricep Pushups-Right
Tricep Pushups-Left
In/Out Squats
Lunge Jumps
Squat Pulse or Hop
Warrior III-Right
Warrior III-Left
Angel Abs
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Bird Dog-Alternating
Reverse Plank Leg Lift
Kneeling Hip Tap-Right
Kneeling Hip Tap-Left
Butterfly Glutei Bridge
Clam Lift-Right
Clam Lift-Left
Down Dog Heel Press-Right
Down Dog Heel Press-Left
Flat Back to Chair

Total Body Apartment Friendly Home Workout

Hi Everyone!

I’m finally back with a brand new workout video! Check out the new workout and photo tutorial below.

*If you are looking for the Week 15 Workout Schedule for my 6-Month Workout Challenge you can find that here. I will be continuing to post the weekly workout challenge, along with new workout videos:

6-Month Home Workout Challenge: Week 15 #BFBodyFit

Today’s routine is a Quiet, Apartment Friendly Home Workout. You don’t need any equipment. I wanted my first workout back to be accessible for anyone who is working out at home during this time of Social Distancing.

In Pennsylvania we are under stay at home orders. I know many people across the US and in other countries are under the same restrictions. I’m hoping that these workouts are helping everyone with stress relief, staying healthy and keeping active. Exercise is my number one method of stress management. My entire mood can be uplifted by a good workout.

My second stress reduction technique is meditation and deep breathing. I’m a big fan of the Insight Timer app, because they have thousands of free guided meditations, as well as a meditation timer with customizable background sounds.

Postpartum Update:

I am currently 6-weeks postpartum, so I am fully cleared for workouts. My endurance and strength have definitely decreased during pregnancy and the postpartum recovery time. I’m looking forward to building them back up. Currently, push-ups are a major challenge for me, as are some core exercises. My ability to do a pull-up has regressed to zero, so my arms and back have a lot of strength building in the future.

I’m not even close to my pre-pregnancy weight right now, but the scale does not motivate me at all. What does motivate me is improving what my body is functionally capable of. These are some of the goals that I am interested in working on:

-Doing 20 pushups continuously with no rest break

-Doing 5 consecutive pull-ups

-Running 1-Mile in 7:30 or less

-Doing 50 seconds of Temple Tap Abs continuously

The numbers on the scale aren’t the best indicator of health. Your physical fitness and functional capabilities are more important. Everyone’s motivation is different, so focus on what motivates you to workout. I recommend setting measurable goals, like the ones I posted above, because it will help you stay motivated and on track with your workouts.

Have fun, and let me know what you think of the new workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Set your interval timer for 20 Rounds of 10/50 (or just follow along with the video.

Side to Side Squat
Hydrant-Right
Hydrant-Left
Runner’s Lunge Heel Lift-Right
Runner’s Lunge Heel Lift-Left
Knee Drop Plank
Crunching Leg Lift-Right
Crunching Leg Lift-Left
Side Lying Leg Lift-Right
Side Lying Leg Lift-Left
Crab Knee Touch
Spiderman Plank
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Down Dog Heel Press (Alternating)
Rainbow-Right
Rainbow-Left
Side Lying Leg Adduction-Right
Side Lying Leg Adduction-Left
Superman

Repeat up to 3 Rounds.

Cardio Burn and Body Sculpt: HIIT Workout

Hi Everyone!

Welcome to today’s workout. One round of this workout will take 23-Minutes. I use a jump rope in this workout, but If you don’t have one, don’t worry! You don’t need any equipment. The workout video and breakdown are below.

For the cardio bursts you can do cardio of choice: Jump Rope, Ropeless Jumping, High Knees, Marching in Place, Burpees, Frogger, Mountain Climbers or any combination you pick.

This is a great full body workout. It will isolate the right and left sides of your body to help prevent muscular imbalances. We are also using lots of Compound Exercises today, to maximize the burn in a shorter period of time.

This is a throwback workout, which I am sure many of you realized since I am not 30-weeks pregnant in the video! However, it’s very similar to the workout I did yesterday.

My workout included lots of Ropeless Jumping (I was working out inside and didn’t want to risk hitting my son with the rope) and body weight exercises. It inspired my pick for today’s workout.

Pregnancy Update:

I am feeling great! This pregnancy is flying by now, and after a rough start I have been feeling very good. My baby is super active, and my doctor is very happy with how we are both progressing.

I can’t believe my due date is less 9.5 weeks away. We have house guests through the holiday’s, so we won’t be setting up her nursery until the new year. I’m feeling. A bit anxious at leaving everything to the last minute, but I know we still time.

Ready for the Holiday’s! With my son at his preschool Christmas Party.

It’s crazy to think how much our life is going to change in just a few more weeks.

Nutrition:

I am trying to incorporate more fruits and vegetables into my diet. I had an aversion to them for the first four months of my pregnancy, and got into the habit of eating more carb heavy meals.

I am still eating plenty of carbs, but also focusing on having more colorful food choices. I’m re-incorporating smoothies, because it’s an easy way to sneak in some fruits, veggies and protein.

I have also been incorporating meals from HelloFresh. I’ve recently done some sponsored videos with them, so for anyone who wants to try their meals you can get 9-free meals and free shipping in your first month (purchase required) with the code: MBender9 at checkout, or just use my direct link: http://bit.ly/33WXC22

Here is a video review with some photos of the meals I made:

I hope that you all enjoy today’s workout! I have plans to film more new workouts, including a new collaboration with Sean Vigue. The last few weeks have been crazy, finishing up the teaching semester, getting everything graded, and prepping for the holidays, but I’m hoping to get back to filming some great new workouts ASAP!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

Repeat 1-3X

40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

Hi Everyone!

Welcome to today’s workout! You will find the real time workout video and photo tutorial below.

This is a fun, total body workout routine. You don’t need any equipment, so you can do this workout anywhere. I’ve done it at home, and I taught this workout in my group Body Blast class.

If you want to amp up the workout intensity you can do so by adding some resistance bands or some dumbbells to some of the exercises.

Remember, exercise is about challenging your individual body. So the right modification for you, is the one that is challenging but doable. You will progress to the more difficult modifications with time and consistency. You should also be learning to listen to your body, and recognize when some of the low impact modifications are best for you.

I can’t wait to be back to full steam, once I am cleared to workout again postpartum, but in the mean time I am modifying everything from my Cardio Workouts to HIIT, LIIT, and Yoga. It’s a great way to remind myself to check in with my body, and stick to the things that are going to contribute to my overall health and well-being.

Cardio Workout:
1 Mile Run 5.5 MPH
.5 Mile Walk 4.0 MPH
1 Mile Run 5.5 MH
1 Mile Walk 4.0 MPH

I am almost 27-weeks pregnant, so I am working out at Moderate Intensity. That means that I can talk throughout my workout. It’s totally fine to sweat and breath more quickly, but I make sure that it’s still a talking effort. If you are not pregnant, you can push yourself to a higher intensity effort, think 8-10 effort on a scale of 1-10. Breath heavy, sweat and push yourself.

My pregnancy has gotten exponentially better and more enjoyable, now that I am back to consistent workouts. My energy and mood are significantly improved, and I feel more like myself.

Have fun, and make healthy choices today! Let me know what you thought of the longer workout, and if you had a favorite exercise move!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Interval Timer Set: 28 Rounds of 35/50

Total Workout Time: 40-Minutes

Squat and Reach
Side Kick-Right
Side Kick-Left
Warrior III-Right
Warrior III-Left
Elevated Leg Adduction-Right
Elevated Leg Adduction-Left
Reverse Plank Leg Lift
Heel Slide Abs
Transverse Ab Squeeze
Tricep Pushups-Right
Tricep Pushups-Left
Table Top Dips
Sumo Pushups
Baby Bear Crawl
Speed Skater
Side Gorilla
V-Slip
Table Kick-Right
Table Kick-Left
Goddess Elbow Tap
Wood Chopper-Right
Wood Chopper-Left
Side Plank-Right
Side Plank-Left
Hydrant Heel Press-Right
Hydrant Heel Press-Left
Jumping Jacks

Standing Lower Body Workout + Quick Arm Workout: Home Exercise Program

Hi Everyone!

Welcome to a new week! Let’s work together to make choices that make us happier and healthier this week.

I am starting out my week with a fantastic Standing Lower Body Workout paired with my Quick Arm and Back Workout routine.

The Lower Body Workout is great for me right now (at 25-weeks pregnant) because I don’t have to modify it at all. It’s pregnancy safe, and the only equipment needed is a chair.

The arm and back workout requires a chair and dumbbells.

Here is the video. For the full photo tutorial and workout breakdown check out the link at the bottom of this post.

Standing Lower Body Workout:

Quick Arm/Back Workout:

These are some great, quick workouts to keep in your exercise rotation. If you want a longer workout routine, you can increase the number of rounds you complete.

Pregnancy Update:

I am happy to report that I am finally feeling like myself again! This has been a challenging pregnancy, when I compare it to my first. I’ve been sick a lot, barely sleeping, low energy, moody as heck, and overall not feeling like myself.

Over the past week, I made a change, and made sure to get in 5 days of working out, even though I was tired and unmotivated. An interesting thing happened, and I found my mood and energy levels increasing exponentially. Everything felt better and easier.

Exercise is important for my physical, mental and emotional health. Even though I already knew all of that to be true, I was skipping a lot of workouts and letting myself veg out. While that is totally okay sometimes, it’s not a good habit to get into all the time. It was impacting my mood and energy in a very negative way.

Unfortunately my moodiness, also meant that I wasn’t blogging as much. It felt hard to bring you guys positive and uplifting content when it felt like I didn’t have anything worthwhile to say. Sharing workouts here with you is something that I do because I love it, I’m passionate about it, and I feel like I’m making a difference.

It’s important to me to continue doing that, but to also be authentic when I go through a challenging time, when it’s hard for me to do what I love.

For me, the answer was to focus on getting in the workouts and getting myself together physically and mentally.

HIIT-ing a workout with friends is fun! (Jesse is my husband and my BFF, so he counts as a friend too).

Last week I did: Yoga, HIIT (modified to a moderate/speaking level of intensity to be pregnancy safe), LIIT (low impact interval training), Walking and Running.

My goal is to get in 5-6 workout days again this week. Please set your workout intention with me. It helps you to stay on track. I highly recommend marking each workout on your calendar. It helps you stay accountable to yourself.

I am filming new workouts this week, plus I partnered with HelloFresh to give you guys a new discount if it’s your first time trying those meals. So check back here, on Instagram or Facebook, and I will update you throughout the week.

I hope you enjoy these workouts! See you soon!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Great Standing Lower Body Workout & Quick Arm and Back Workout

Two Total Body Workouts You Can Do Anywhere: One Week Home Workout Schedule

Last week, my BFF sent me a fitness request. I don’t know about you, but when my best friend asks for my help to make some health and fitness lifestyle changes I jump at the opportunity to help.

Rose’s request: A workout she could repeat on Monday, Wednesday and Friday, that could be done inside or outside, and that she could follow along with even if she didn’t have internet access. Instead of a video, she wanted a list of exercises she could complete to build strength as she re-starts her fitness journey.

She also requested a Tuesday/Thursday Workout, So that she could have a full week of workouts planned and ready. She finds that knowing exactly what to expect for her workouts, helps her stay on track.

Do you remember Rose? She has guest starred in some of my workout videos!

While I absolutely love variety in my workouts, some people do better with a more structured routine. It helps them to recognize and track their progress. It can also be easier to stay accountable, when you have a set schedule.

If you would like to follow Rose’s Fitness and Weight Loss Journey check it out here: www.mychangeforaten.com

You can also find rose on Instagram: @rosebrunobailey

Workout #1: Monday, Wednesday, Friday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: Something to step up onto (a sturdy chair, bench or step will work).

Repeat up to 3 Rounds and pair with 15-30 Minutes Cardio of Choice.

Workout #2: Tuesday/Thursday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: A yoga mat.

Repeat up to 3 Rounds. Pair with 15-30 Minutes Cardio of choice.

Modifying and Intensifying:

As you become familiar with these workouts you may decide that you want to increase the intensity. A great way to increase the burn of your workout, is by adding resistance.

You can grab Dumbbells, a resistance band, or a weighted vest to add some bonus muscle sculpting to these routines.

Remember, the workout should challenge you. If you repeat these routines often enough that they start to feel “easy,” it’s time to switch it up and increase the intensity.

Amp up your workout by adding some weights!

I hope you enjoy these workouts! Do you like the List format? Let me know in the comments below!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.