30-Minute Full Body Workout: No Equipment, Great Results!

Hi Everyone!

Welcome to today’s workout! For this routine you don’t need any equipment besides a yoga mat, interval timer (unless you’re following along with the video!) and a little bit of space.

We start with a warm-up, progress into the workout, and finish with a cool down. If you repeat this workout, be sure to amp up the intensity during the first and last section of the routine. Your body will be ready to work at a higher level of intensity.

Below you will find the full length, real time workout video, as well as a photo tutorial of each exercise move.

I am currently 18-weeks pregnant. That means, that I am pacing myself during the workouts. Feel free to push to the next level of intensity. It’s important for me (and all pregnant women, unless otherwise directed by a doctor) to consistently get in moderate intensity workouts. That means that I can’t push as hard as I normally would during my routines. I really miss working out at a higher intensity, but I will continue to do what is best for me and the baby.

Healthy Household Changes:

I’ve also been focusing on making some other healthy changes, including de-cluttering our home.

De-cluttering! Empty hangers everywhere!

In the photo above, you can see my bed is completely covered in empty hangers. Each hanger, represents something that used to be hanging in my closet. I am either donating, or putting away out of season clothing, and making as much space as possible.

With another baby on the way, it feels like we are out-growing our home. There just isn’t enough space for all of the ways we use our house. It’s a bit overwhelming, but I am trying to downsize our belongings as much as possible to make room for a baby, and the myriad of equipment that includes. It’s an exciting time, but it feels like there is a lot to do in a short period of time.

Pregnancy Update:

Every time I think my morning sickness is over, it makes a stealthy return. Luckily, it now only seems to rear it’s head 1-2X per week, which is a huge improvement over the 24-hour per day nausea of the first trimester.

Mentally, this pregnancy has been much more challenging. I’m not used to being as sick, weak, and tired as I have been. It’s a challenging mental adjustment. My stress management levels are always better when I consistently exercise. Working out has been more hit or miss than I like. I am continuing to focus on meditation, in addition to exercise.

It helps me manage stress, and to take some time to myself each day. I’m much moodier than normal, and meditation makes me feel less reactive to everything going on around me.

Filming New Workouts:

Please let me know what type of workout you would like to see next, and how you liked today’s workout. Have you been enjoying the longer workouts, or do you prefer my 15-Minute routines?

I’m also starting to plan ahead for after the baby is here. Do you prefer 30-Day Challenges, Weekly Workout Schedules, or my 6-Week, 10-Week or 6-Month Workout Series?

I will continue to film new workouts throughout my pregnancy, but I am chomping at the bit to get in some fantastic workouts and see great results. After my son’s birth I filmed a 6-Week Postpartum Workout series. I’m going to share my workouts, and postpartum journey once again. I just haven’t decided on the format yet.

Have fun with today’s workout! Get sweaty, be strong, and know that by showing up for this today, you made a great, healthy choice for yourself.

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 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

Set Your Interval Timer for 23 Rounds of 35/45.

In/Out March
Cross and Swing-Right
Cross and Swing-Left
Butt Kicks
Alternating Toe Touch Reach
Jump Squats
Butterfly Glute Bridge
Warrior III-Right
Warrior III-Left
Low Jack
Burpee
Sumo Push-ups
Tricep Push-ups-Right
Tricep Push-Ups-Left
Rib Hug Plank
Side V-Up or Knee Up-Right
Side V-Up or Knee Up-Left
Heel Slides
Bird Dog-Right
Bird Dog-Left
Goddess Stretch
Lunge and Reach-Right
Lunge and Reach-Left

Repeat up to 3X.

Jump Squats: Part 2 (Hello Baby Belly! <3)

Total Body LIIT (Low Impact Interval Training) + Pilates Workout: BenderFitness + Coach Sean Vigue

Hi Everyone!

Welcome to today’s workout! I am excited to bring you a fantastic Total Body Workout. This is a great collaboration between BenderFitness and Coach Sean Vigue.

You don’t need any equipment for this workout (except maybe a yoga mat) and it can be done anywhere.

You will start out with me for a LIIT Workout, completed primarily in standing. I do give some options for higher impact substitutions for those of you looking to take the workout to the next level of intensity. You can also add weight via dumbbells or a weighted vest if you want to amp up the workout.

You will finish the workout on the mat with Sean Vigue, for a core based Pilates workout flow.

Sean and I have done several workout collaborations together, and I always enjoy the variety and versatility we are able to bring to our workouts when we join forces.

Fit Pregnancy Workout Guidelines:

Currently I am still in my first Trimester of pregnancy. That means that I have to watch my workout intensity and prevent my body from overheating. Core temperatures over 101 degrees Fahrenheit can be dangerous to the baby. Other than that I have no current workout restrictions.

I am still able to do traditional core exercises. Some doctors recommend stopping traditional core movements (like sit-ups) once you head into the second trimester, however, my doctor has given me the green light to continue through my 15th week of pregnancy.

If at any time before that point I notice that I am unable to maintain core engagement through my transverse abs during any core focused workouts I will stop doing them.

*All pregnancies and bodies are different. Always, ALWAYS, consult with your doctor about your specific pregnancy and workout needs. Your doctor knows you and your pregnancy best, and can give you individualized recommendations.

You can read more about First Trimester Fitness: What you Need to Know About Working Out in the First Trimester here: https://www.benderfitness.com/2015/12/working-out-in-the-first-trimester-of-pregnancy-what-you-need-to-know.html

I hope that you all enjoy today’s workout! Let me know what you think about this collaboration!

See you soon.

<3 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Total Body Workout. No Equipment Needed.

Start out with a Low Impact Interval Training (LIIT) Workout and Finish with a Core Focused Pilates Workout and Cool Down. You can do this workout anywhere.

– [ ] March

– [ ] Modified Jumping Jacks

– [ ] Low Impact Burpee

– [ ] Sumo Squat Twist-Right

– [ ] Sumo Squat Twist Left

– [ ] Speed Skater

– [ ] Air Squat

– [ ] Table Kick-Right

– [ ] Table Kick-Left

– [ ] Warrior III Leg Pulse-Right

– [ ] Warrior III Leg Pulse-Left

– [ ] Plie Squat to Side Reach-Right

– [ ] Plie Squat to Side Reach- Left

– [ ] Chair Twist to Toes

– [ ] March

Roll out your mat to finish with Core Focused Pilates with Coach Sean Vigue.

28-Minute Total Body Workout: Best No Equipment Exercises

Hi Everyone!

I have a fantastic workout for you today. This is a Full Body Workout, you don’t need any equipment, and you can do this routine anywhere. You can workout at home, in the gym, a hotel room, outside, or anywhere that fits your routine and schedule.

One round of this workout will take 28-Minutes. Set your interval timer for 28 rounds of 10 seconds rest and 50 seconds work, or just follow along with the workout video.

Push yourself to get in maximum repetitions during each working round of this workout. If you ever need a break, take a quick rest and then get back into it. One of the most important parts of exercise is learning how to tune in with your body and find out what it needs.

We also train our bodies to work at a higher level of intensity over time. This helps us progress our level of health and fitness and continue to make physical improvements. It’s also fantastic mental training. You teach your mind how much endurance your body really has.

Train Hard & Have Fun

Active Rest Day: I got in plenty of walking at Picklesburgh

With exercise it’s very important to find a work/life balance. Exercise should be an important part of your life, but it should support your ability to participate in all of the things you love.

Don’t be afraid to go out, have fun, and take active rest days during the week. Yesterday we had a busy day in Pittsburgh. We started out at Picklesburgh: a festival completely dedicated to pickles. Worked our way to Sandcastle: a water park, and ended up at Kennywood: an amusement park.

Although I didn’t officially “work out” yesterday, I ended up getting in over 16,000 steps, while having a really fantastic and memorable day.

Don’t feel guilty if you miss the occasional workout. Just don’t let it derail you. Enjoy your life, and make sure that exercise is a consistent part of your workout routine.

I hope you enjoy today’s workout! Let me know what you thought about it!

See you soon.

<3 Melissa

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

Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below.

Interval Timer Set for 28 Rounds of 10/50.

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

Pendulum Squat: Complete all Reps on one side, before moving on to the other side.

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

Hi Everyone!

Welcome to today’s Total Body Workout! This exercise routine requires No Equipment, and can be done anywhere. It’s low impact (no jumping) so it’s apartment and hotel room friendly. All you need is a little bit of space and the determination to get your workout done.

Remember, motivation only gets you so far. The determination to keep going is what gets you through and helps you create a healthy lifestyle.

Big News!

As I mention in this workout video, I am in my first trimester or pregnancy. We are very excited to welcome another member into our family. Exercising at least 30-minutes per day at a moderate intensity is recommended throughout pregnancy by the American Pregnancy Association.

I filmed workouts throughout my first pregnancy, as well as teaching Boot Camp and Yoga group classes. I will continue to do the same (barring any complications that would prevent me from doing so). I am excited for Healthy and Fit Pregnancy #2.

You do not have to be pregnant to enjoy and benefit from this workout. Some quick rules to keep in mind if you are pregnant:

Always check with your doctor. They know you and your pregnancy best. They are the ones you should take guidance from.
Historically monitoring your heart rate during workouts was recommended. Newer evidence shows that there is no set heart rate to stay below, but you should notice Rate of Perceived Exertion. If the workout feels too hard it is. Listen to your body.
Avoid extreme breathlessness. If you are working to the point where you can’t talk you are working too hard.
During the first trimester it’s very important to keep your core temperature below 101 degrees. So workout in cool environments, and don’t push yourself to superhuman levels of intensity. If exercising outdoors in heat, keep the intensity lower. I’ve been doing a lot of walking instead of running, because temperatures are high. With my first pregnancy, I was able to run outdoors in my first trimester, because we had cool fall weather.
During the first trimester there are no exercise restrictions. As always, if something hurts or feels uncomfortable, STOP.
If you have any problems during a workout (pain, bleeding, something just doesn’t feel right, etc) stop immediately and call your doctor.
Exercising during pregnancy does not increase the risk of miscarriage in a standard low risk pregnancy. If your doctor has deemed you high risk, discuss safe exercise options and recommendations.

I hope that you enjoy this workout! I went through it 2X and followed it up with a walk outside. Jesse did the second round with me, and found it to be a good full body challenge.

Have fun and thanks for working out with me!

<3 Melissa

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

16-Minute LIIT (Low Impact Interval Training) Full Body Workout: Fantastic Results!

Toe Touch Pushups
Lunge (Alternating)
Angel Abs
In/Out Squats
Oblique Lower Leg Tap (Right)
Oblique Lower Leg Tap (Left)
Kneeling Kickback (Right)
Kneeling Kickback (Left)
Forward/Backward Lunge (Right)
Forward/Backward Lunge (Left)
Leg/Hip Lift
Temple Tap Abs
Leg Circles (Right)
Leg Circles (Left)
Prone Heel Press
Seated Rotation

Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

Hi Everyone!

I hope you are ready for a fantastic workout! Today’s routine is an excellent program for your entire body. You don’t need any equipment. Grab some water, and you are ready to go. Below you will find the full length workout video and the photo tutorial for each exercise.

For this routine, set your interval timer for 30 Rounds of 30-seconds Cardio and 50-seconds Max repetitions per exercise. Challenge yourself to work at a high level of intensity. Aim for between a 7-9/10 level of effort.

If you are breathing hard and working up a sweat, you are in the right zone of intensity.

Interval workouts are a great way to work at your own level. If you need a break, take it, and then get right back into the workout. Fitness and health is a building process. While it’s important to push yourself, it’s equally important to listen to your body, and rest as needed.

Don’t sacrifice form for speed. Get in max reps with good form.

Life Update:

It’s been a wonderfully busy few weeks in the Bender household. I finished up teaching kinesiology classes for the semester. We had a quick trip to California for a wedding and a visit to Disneyland California Adventure Park. My son’s favorite thing in the world is Cars and Lightning McQueen, and bringing him to Cars Land was an amazing experience.

Joy is an understatement for how happy he was to take a trip to Radiator Springs.

I filmed a quick hotel room workout for Instagram while we were traveling, so if you haven’t given that a try check out at @BenderFitness on IG.

I hope you all enjoy today’s workout. I have a whole stack of workouts written and ready to film. Several of them are a longer format, like today’s workout. Let me know in the comments if you liked today’s workout, and if you like having the option of a longer workout.

Have fun, be strong, and make choices that help you feel healthier and happier. See you soon with a 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

Workout Breakdown:

Set Your Interval Timer for 30 Rounds of 30/50
*30-seconds of cardio between each exercise

Half Squat Rotation
Bird Dog-Right
Bird Dog-Left
Lunge Jump
Angel Abs
Plank Crunch
Spiderman
Reverse Knee Tap
Squat-Switch-Tuck
Criss Cross Abduction-Right
Criss Cross Abduction-Left
Beast Cross Kick-Right
Beast Cross Kick-Left
Ninja Jump
Walk the Plank
Wide Leg Reach to Side Plank-Right
Wide Leg Reach to Side Plank -Left
Shoulder/Hip Tap Push-up
In/Out Plié Jump
Down Dog Hop-Right
Down Dog Hop-Left
Leg Series-Right
Leg Series-Left
Donkey Kick
Pendulum Chair-Right
Pendulum Chair-Left
Down Dog Open Heel Press-Right
Down Dog Open Heel Press-Left
Squat Pulse
Low Lunge Switch

Total Body HIIT: Best No Equipment Workout

Hi Everyone!

Welcome to today’s workout! This is a fantastic total body workout routine. This workout will strengthen your muscles from every angle, in every plane of motion.

The compound exercises in this routine will recruit muscles in every plane of movement. Be sure to focus on form, while still getting in as many reps as possible during this interval.

Remember to support your workouts with nutrient dense foods, including whole grains and plenty of vegetables. Stay hydrated, and fuel your body to keep yourself feeling happy and healthy.

Mediterranean Roasted Vegetable Sandwich

At the beginning of this year I set a goal for myself to complete a daily meditation. I want this year to be focused on creating a happy and healthy balance physically, mentally and emotionally.

For me that means re-focusing on what I need physically, mentally and emotionally. Exercise, nutrition and meditation are really helping me to find that balance, and to have more energy throughout the day.

Prior to filming today’s workout I was feeling exhausted. My sinuses go crazy at this time of year, and my head was full of pressure. By the end of the workout, I felt great. It’s amazing how much a workout can change your energy and mood.

For those of you who have been following my workouts for a while, you are already familiar with my 5-minute rule. If I am super tired, and really don’t want to do a workout: I give myself permission to quit my workout after 5-minutes.

I have never actually quit after 5-minutes. Sometimes, just getting myself started is the hard part.

I don’t workout if I am super sick (the flu or any type of chest congestion), but my sinuses and the related headache pressure typically respond well to a good workout. Remember, always listen to your body, but this technique can help you push through on the days when working out is mentally challenging.

Have fun and get sweaty! Let me know what you think of this week’s workout routines!

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: 28 Rounds of 10/50

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

*Cool Down and Finish with some Stretching

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

Cardio HIIT: Total Body Workout-No Equipment

Hi Everyone!

Welcome to today’s workout. This workout requires no equipment. As always, you can find the workout video, photo tutorial and exercise list below.

Today’s workout is completed in a Progression style. That means that we are working at an effortful level, but we then intensify the pace/effort for a segment of the workout.

This is a fantastic technique to improve your strength, endurance, and muscle power. It’s great for training your body, and your brain, how to push to the next level and improve your VO2 Max.

Remember, if it doesn’t challenge you, it doesn’t change you. Don’t be afraid to sweat, breath heavy, and push yourself.

I love that post-workout feeling! #strong

Challenge yourself to get in Max Reps, with good form during each interval. Between exercises, we are doing cardio, so keep on moving.

Bonus Challenge:

Today’s bonus challenge: Keep hydrated. Make sure you are drinking enough water. I carry a re-usable water bottle with me to work, and fill it up often. I’ve noticed that when I don’t get enough water I feel sluggish.

Have fun with today’s workout! Let me know how you feel, and if you had a favorite move in this 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.

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

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

Optional: Repeat the Workout.

Fast Bodyweight Workout Routine: Total Body HIIT

Hi Everyone!

Welcome to today’s workout! Great job showing up, and making the choice to get your exercise in today.

Today’s workout is a fantastic Total Body routine. This exercise program will help you build strength, while getting in a great cardiovascular/endurance building challenge.

Don’t be afraid to work up a great sweat, and let yourself work hard and breath heavy. The intensity of this workout is part of what makes it so effective.

I incorporated a couple of new exercise moves, along with some standard favorites. Let me know what you think of the new moves. I especially enjoyed the Oblique Lower Leg Tap. If that move still feels crazy to you, you can build up to it by holding your Side Plank.

Side Plank: This exercise can also be completed on the forearm to decrease pressure through the wrist/carpal tunnel.

Dont’ be afraid to modify exercises as you build strength. As long as it is challenging you, it’s changing you to be stronger, fitter, and to have more endurance.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

We hope you enjoy today’s workout routine. It’s a quick workout, but it’s very effective. My thighs were exhausted at the end of this workout!

Have fun, and let me know what you thought of the workout! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

❤️ 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.

Toe Touch Pushups
Lunge Jump
Angel Abs
Surfer
Obilque Lower Leg Tap-Right
Oblique Lower Leg Tap-Left
Donkey Kick
Forward/Backward Lunge Hop-Right
Forward/Backward Lunge Hop-Left
Leg/Hip Lift
Low Jack
Leg Circles-Right
Leg Circles-Left
Squat Jump
Seated Rotation

Complete 1-3 Rounds.

Toe Touch Push-ups: Part 1

Toe Touch Push-ups: Part 2

Toe Touch Push-ups: Part 3

Toe Touch Push-ups: Part 4

Lunge Jump: Part 1

Lunge Jump: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Surfer: Part 1

Surfer: Part 2

Oblique Lower Leg Tap: Part 1

Oblique Lower Leg Tap: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Forward/Backward Lunge Hop: Part 1

Forward/Backward Lunge Hop: Part 2

Forward/Backward Lunge Hop: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Leg/Hip Lift: Part 3

Low Jack: Part 1

Low Jack: Part 2

Leg Circles: Part 1

Leg Circles: Part 2

Leg Circles: Part3

Squat Jump: Part 1

Squat Jump: Part 2

Seated Rotation: Part 1

Seated Rotation: Part 2

Seated Rotation: Part 3

Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

Hi Everyone!

Welcome to a brand new workout routine! This is a fantastically, challenging workout. This routine combines Tabata intervals with longer Resistance Training intervals, to maximize the results of this full body workout.

Today we are joined by a special guest, Janelle. Janelle is a fitness instructor, and she did an amazing job on camera, and demonstrating modifications throughout this workout routine. If you suffer from any wrist issues, follow her for wrist friendly, and lower impact modifications. Remember, lower impact, doesn’t mean less effective. As long as it challenges you, you are getting fantastic benefits from the workout.

I really loved teaming up with Janelle for this fitness routine. I hope you all enjoy it as much as we did! Her energy is fantastic, and I thought she brought a fun dynamic to the workout.

This workout is comprised of four minute intervals. There are four Tabata intervals, comprised of 8 Rounds of 20/10 second intervals. In between each Tabata we have a four minute round of resistance training of 4 Rounds of 10/50. Feel free to press pause on the video in between rounds, grab some water, and then continue the workout.

You will find the full length, real time video workout below, along with a photo tutorial of each exercise we do in this workout.

We did have some audio issues during filming. I did my best to re-record the audio of the impacted sections. I also ordered a new microphone and camera rig so we shouldn’t experience the sound issues in future videos.

Equipment: Dumbbells and or Free Weights.

I felt a little bit weak, and deconditioned throughout this workout routine, and a few hours after we finished filming I was hit with the norovirus (what some people call the stomach flu). I initially thought that I was just out of shape from taking some time off through the holidays, but I think my muscles knew I was sick before the rest of my body did. We are all on the road to recovery now, and ready to start a Happy and Healthy New Year!

I really hope you enjoy this workout! Let me know what you thought of the format, and please give a shout out to Janelle for doing an amazing job during her guest appearance in today’s workout video.

Enjoy!

❤️ 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.

Tabata Intervals (Part 1, 3, 5, 7): 8 Rounds of 20/10.
Resistance Intervals (Part 2, 4, 6): 4 Rounds of 10/50.

Part 1:

Pushups
Rock the Boat
Spider-Man Plank
Superman

Part 2:

1. Alternating Warrior Deadlift
2. Bicep Curl to Press
3. Angel Abs
4. Curtsy Lunge

Part 3:

High Knees
Jump Squat
Mountain climbers
Lunge Jump

Part 4:

1. Single Weight Squat (Alternating)
2. Tricep Drop with Hold
3. Wipers
4. Chair Step

Part 5:

Burpees
Jog to Jack
Forward Kicks (Alternating)
High Knees

Part 6:

1. Hydrants-Right
2. Hydrants-Left
3. Four Point Upright Row
4. Pendulum Squat

Part 7:

Plank Jack
Jumping Jacks
Hip Thrust – Right
Hip Thrust- Left

Push-up or Chest Press: Part 1

Push-up or Chest Press: Part 2

Rock the Boat

Spiderman Plank (Plank or Standing Position)

Superman

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curl and Press: Part 1

Curl and Press: Part 2

Curl and Press: Part 3

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 3

High Knees

High Knees

Jump Squat

Mountain Climbers (Plank or Standing)

Lunge Jump: Part 1

Lunge Jump: Part 2

Single Weight Switch: Part 1

Single Weight Switch: Part 2

Tricep Drop with Hold: Part 1

Wipers: Part 1

Wipers: Part 2

Wipers: Part 3

Wipers: Part 4

Chair Squat: Part 1

Chair Squat: Part 2

Chair Squat: Part 3

Burpees: Part 1

Burpees: Part 2

Burpees: Part 3

Burpees: Part 4

Jog to Jack: Part 1

Jog to Jack: Part 2

Jog to Jack: Part 3

Jog to Jack: Part 3

Forward Kick: Part 1

Forward Kick: Part 2

Jump Rope

Hydrant: Part 1

Hydrant: Part 2

Hydrant: Wrist Neutral Variation using Dumbbells to avoid compressing the carpal tunnel.

Four Point Row: Part 1

Four Point Row: Part 2

Four Point Row: Part 3

Four Point Row: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Jumping Jacks

Hip Thrust: Part 1

Hip Thrust: Part 2

Total Body, No Equipment Workout: Low Impact Interval Training (LIIT)

Hi Everyone!

Welcome to today’s workout! I hope you are ready for a great Total Body Exercise Program. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet/apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.

I worked up a great sweat during this routine. If you are looking for a more intense variation of this workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.

One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.

This Week: Focus on Consistency this week. Make a commitment to get in a certain number of workouts. For me, that means a minimum of 5 workouts this week. When you set your goal, think about what is realistic for you, and what will help you achieve your fitness goals. Setting realistic goals are an important part of planning for success.

Continue to support your workouts with healthy, nutritious meal choices. For me, that means eating lots of healthy vegetables. I also try to incorporate foods and spices that are anti-inflammatory. I notice that my entire body feels better when I incorporate Anti-Inflamatory foods. Check Out My Anti-Inflammatory Grocery List.

Have fun with today’s workout. Challenge yourself to get in as many reps as you can during each interval. Remember, if you hit your max, take a quick break, and then keep on going. Before you know it, you will build up the strength and endurance to make it through the entire interval without stopping. Keep track of each fitness milestone. It helps mentally to track your fitness milestones and see progress with your workouts.

I hope you enjoy this 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.

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Runner’s Lunge Pulse: Part 1

Runner’s Lunge Pulse: Part 2

Crunch and Tap: Part 1

Crunch and Tap: Part 2

Heel Tap Abs: Part 1

Heel Tap Abs: Part 2

Heel Tap Abs: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Hip Tap: Part 1

Hip Tap: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Elevated Leg Adduction: Part 1

Elevated Leg Adduction: Part 2

Sumo Push-Up: Part 1

Sumo Push-Up: Part 2

Tricep Push-up

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

Hi Everyone!

Welcome to today’s workout! Are you ready to Sculpt, Strengthen and get in a great Cardio Burn? I hope you said Yes! because that’s what we have on the agenda today.

This routine is broken into three sections. First, we are going to focus on strengthening our core from all angles. Then we move into some resistance training so grab a dumbbell (or do the exercises with body weight only if that’s your preference.) Finally, we finish up with a great cardio burn.

If you are up for it, you can repeat this workout up to three times. Be sure to push yourself for maximum repetitions. If you need a break, that’s fine! Just get right back into the exercise as soon as you are able too.

I really enjoyed this workout. I felt the burn throughout it, and even maxed out on a few exercises. Remember, it’s totally fine to sweat, get out of breath, and feel like you are working hard. That challenge is what makes you stronger physically and mentally. Physically, your body will gain strength and endurance. Mentally, you learn that you can sustain effort and intensity, even when you are pushing yourself to complete something difficult.

Continuing to focus on incorporating more vegetables into my meals. Chicken & Vegetable Soup.

This week, I am getting back to filming new workouts. I will continue to incorporate the new routines into next week’s workout schedule. I am working my way back up to a great filming schedule so that we can continue to share new workouts with you here.

I hope you enjoy this week’s workouts! 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

Mountain Climbers
Reverse Plank Leg Lift
Temple Tap Abs
Side Plank Hip Lift – Right
Side Plank Hip Lift – Left
Warrior Deadlift – Right
Warrior Deadlift – Left
Squat and Press
Plie Lift – Right
Plie Lift – Left
Burpee
Donkey Kick
Lunge Jump
Pop Up
High Knees

Complete this routine 1-3X

Mountain Climbers

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Side Plank Hip Lift: Part 1 Modification: Hold Side Plank

Side Plank Hip Lift: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Squat and Press: Part 1

Squat and Press: Part 2

Squat and Press: Part 3

Plie Lift: Part 1

Plie Lift: Part 2

Plie Lift: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Donkey Kick: Part 1

Donkey Kick: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Pop-Up: Part 1

Pop-Up: Part 2

High Knees

Full Body HIIT: Home Workout and Cardio Burn: Body Weight Exercises, No Equipment

Hi Everyone!

Get ready to work up a sweat, and get in a fabulous workout today! I really enjoyed this workout, and I think you will too. It felt amazing to get in a Total Body Exercise routine, with plenty of cardio fat burning. You don’t need any equipment for this routine. Just grab a yoga mat, and push yourself to get in maximum repetitions.

This is what I looked like after one round of today’s workout: Happy and Sweaty! I only had time to get in one round, but if you are up for a longer workout, I definitely recommend repeating it.

This is a workout that I look forward to coming back to in the future. My favorite move was the Hip Tap Crunch, although I found it very tiring while I was doing it. It’s an exercise that I will incorporate again in the future. What was your favorite exercise? Let me know in the comments. I will make sure to incorporate all the favorites into future workouts.

As always, focus on form. Get in maximum reps, but if you need a rest you can take it. Just get back into the movement as quickly as you are able too.

Have fun with the workouts! Be sure to check-in throughout the week, it helps you stay on track and be accountable for sticking to your workouts. 💪🏼 I love to hear about your progress, and how many workouts you get in during the week. I will be making accountability posts on my Instagram and Facebook pages, so be sure to join me there and let me know when you get your workouts in.

As always, thanks for working out with me! Let’s keep each other on track this week!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Prior to each exercise complete 30-seconds of cardio.

1. Lateral Hop
2. Lunge Knee- Right
3. Lunge Knee- Left
4. Mountain Climbers
5. Side Lunge Elbow
6. Superman Burpee
7. Hip Tap Crunch- Right
8. Hip Tap Crunch- Left
9. Oblique Twist Plank
10. Rock the Boat
11. Plié Squat Pulse and Lift
12. Leg Series- Right
13. Leg Series- Left
14. Down Dog Heel Press- Right
15. Down Dog Heel Press- Left

Repeat up to 3X

Lateral Hop

Lunge Knee: Part 1

Lunge Knee: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Side Lunge Elbow: Part 1

Side Lunge Elbow: Part 2

Superman Burpee: Part 1

Superman Burpee: Part 2

Superman Burpee: Part 3

Superman Burpee: Part 4

Hip Tap Crunch: Part 1

Hip Tap Crunch: Part 2

Hip Tap Crunch: Part 3

Oblique Twist Plank: Part 1

Oblique Twist Plank: Part 2

Oblique Twist Plank: Part 3

Rock the Boat: Part 1

Rock the Boat: Part 2

Plie Squat Pulse and Lift: Part 1

Plie Squat Pulse and Lift: Part 2

Plie Squat Pulse and Lift: Part 3

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Down Dog Heel Press: Part 1

Down Dog Heel Press: Part 2

20-Minute Workout for Core, Arms and Legs

Hi Everyone!

It’s workout time! Today’s workout is a Total Body Routine, and it will take 20-Minutes per round. You don’t need any equipment for this routine. Jesse uses a bench for dips, but he also demonstrates a floor version for anyone who doesn’t have equipment.

This routine starts with a workout tutorial. The full length/real time workout begins at 10:33. I hope you all enjoy working out with Jesse. He crack’s me up, and I have the hardest time keeping a straight face behind the camera. If you hear stifled laughter from behind the screen that’s me.

I woke up with a sore ankle, and going up/down stairs is painful. I am resting, and icing my ankle. I didn’t injure it, or change my training in any way. I’m not sure what happened, but I will add some gentle stretching to help my ankle heal quickly. I’m happy that Jesse was willing to get in front of the camera to film today’s workout. Let us know what you think. Did you like working out with Jesse? I love his energy, and humor. It makes the workout move more quickly.

Snuggling my sleepy guy.

Nutrition: I need to increase my focus on nutrition. I have been focusing on staying hydrated, and it has really helped with my energy. I find it easiest to make healthy food choices when I meal prep, so I would like to get back into that routine. It also helps me to prevent wasting food. I’m not a fan of fad diets, or super restrictive nutrition programs. I stick to making primarily healthy food choices, with room for indulgences. I try to eat as many whole foods (non-processed) as possible, and focus on eating a variety of fresh, colorful vegetables.

Tis the season for Farmer’s Markets. I am going to make more time to go out and buy fresh, local vegetables.

Have fun with today’s routine!

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

15 Rounds: 30 Seconds of Cardio, 50 Seconds Max Reps.
*Always consult a doctor before starting a new exercise program.*

1. Wood Chopper-Right
2. Wood Chopper-Left
3. Plank Step Out
4. Rock the Boat
5. Side Lunge Lift-Right
6. Side Lunge Lift-Left
7. Dips
8. Side Plank Hip Tap-Right
9. Side Plank Hip Tap-Left
10. Surfers
11. Down Dog Side Plank-Alternating
12. Supine to Sit
13. Runner’s Lunge Leg Lift-Right
14. Runner’s Lunge Leg Lift-Left
15. Deadbug

Repeat up to 3X

Plank Step Out: Part 1

Plank Step Out: Part

Side Lunge Leg Raise: Part 1

Side Lunge Leg Raise: Part 2

Side Lunge Leg Raise: Part 3

Side Lunge Leg Raise: Part 4

Dips: Part 1

Dips: Part 2

Dips: Part 3

Side Plank Hip Tap: Part 1

Side Plank Hip Tap: Part

Side Plank Hip Tap: Part

Surfer: Part 1

Surfer: Part 2

Down Dog Side Planks: Part 1

Down Dog Side Planks: Part 2

Down Dog Side Planks: Part 3

Down Dog Side Planks: Part 3 with staggered legs.

Supine to Sit: Part 1

Supine to Sit: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Deadbug: Part 1

Deadbug: Part 2

SaveSave

Total Body Fat Burning At Home Workout

Hi Everyone!

I’m so happy you’re here! That means you are starting off the week right, and looking for a great workout to do. Good job showing up. That is the first step to getting healthier, stronger, and more fit. It’s a simple step, but probably the most important one: Show up.

It’s important because no one can make that decision but you. Yesterday I had a bit of a mental argument with myself over showing up. I worked at my therapy job on Friday and Saturday, and Jesse worked yesterday (Sunday). We had a wonderful surprise visit from a family member Saturday evening. The end result is that despite all of the good events I felt very frustrated that my workout and filming plans were thwarted yet again.

My mental argument was focused on the fact that I didn’t have the time to get in a full workout. I started thinking “What’s the point?” So I accepted the fact that I couldn’t get in a long workout and instead did a mini workout. It’s normal to feel frustrated when our plans go awry. We choose our response to our frustration, and I decided to select an alternate plan of action.

Mini Workout:

50 Squats
50 Plie Squats
25 Warrior III-Right
25 Warrior III-Left
Goddess Pose Hold (as long as I could hold it)
50 Leg/Hip Lifts
20 Push-ups

End result? I felt much better than if I hadn’t done any exercise at all. It ended up being a good little workout. I focused on both speed and form during each exercise, so that I could get my heart rate elevated a bit.

Good job showing up for today’s workout, and deciding to get in your workout today. I hope you enjoy it, and I look forward to working out with you when you show up tomorrow too.

Melissa

PS Follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 22 Rounds of 10/50.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

High Knees

1-Leg Tricep Squat
Instagram Tutorial Here

Bridge Hopper
Instagram Tutorial Here

Lunge Jump

Jump Squat

Superman

Butt Lift with Chair

Oblique V-Up

Temple Tap Abs

Crunch & Tap

Supergirl Push-up

Knee Drop Plank

SaveSave

Full Body HIIT + Quick Arm Toning Workout

Hi Everyone!

Welcome to today’s workout combo. I have two quick workout routine’s for you today. The first is a full body HIIT workout routine. I posted the photo tutorial, and breakdown for reps and intervals below. Choose the option that is best for you. The second workout is a quick 5-minute routine to strengthen your arms/back.

This is a great combo to get in a full body workout, and maximize your routine for the day.

Since the new year started I have been really struggling with being sick on and off. Normally I have a great immune system, and just have some allergy/sinus problems that happen intermittently. Since having the flu in January I keep having bouts of not feeling well and extreme fatigue. I have been resting as much as possible. I realized last night that I haven’t felt this level of tired since I had mono in high school, so I am going to give my doctor a call to get checked out. I want to get back to 100% again!

Remember, setbacks are temporary. If you have to take time off for some reason, especially if that reason is for your overall health, it’s okay. We all worry about losing progress, but the hard work you put in doesn’t just disappear overnight.

The photo on the left is from 2013, when I was training for an NPC fitness competition. I was in the great shape and felt amazing. I was fast, strong, and getting in 5-6 great workouts per week paired with very healthy food choices. The photo on the right is from the other day. My workouts have been lower intensity, about 3 per week, and my food choices are mostly healthy. I’ve been sidelined a lot from getting in the workouts that I want too. I have a toddler (which means my schedule has to be more flexible), and I’ve been sick on and off for the last month. Yes there are differences in the two photos, but being consistent over time has really helped me to maintain a higher level of fitness than I would have otherwise.

Remember, all of the hard work that you put in is still there, even when you get off track. Your body remembers, and it will make it easier for you to level up your fitness when you get back on track.

I hope you enjoy today’s workout! Let me know if you like this combo. I will update everyone as soon as I film a new workout routine.

Melissa

PS Follow me on Social Media/IG: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Interval Style: 15 Rounds of 10/50

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Walk the Plank Tap
Seated Wood Chopper-Right
Seated Wood Chopper-Left
Plank Cross Tap
High Knees
Squat Jump
Lunge Lift-Right
Lunge Lift-Left
Burpee
High Knees
Hip Thrust-Right
Hip Thrust-Left
Down Dog Hop-Right
Down Dog Hop-Left
High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

8-15 Reps Per Exercise
Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 2

Plank Cross Tap
(Cat Attack Optional)

High Knees

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Ready for Round 2?

SaveSave

Full Body Workout (HIIT): Strengthening Exercises and Stretching Cool Down

Hi Everyone!

Welcome back! Today we are focusing on strengthening, followed up by a stretching cool down workout. For today’s exercises you will need a chair (or a bench, someplace you can rest your feet during a couple of exercises) and a dumbbell.

If you don’t have any dumbbells grab a water bottle, or something to add some resistance to your workout. You can also choose to complete the exercises with body weight only. Remember, modify the workout to suit your needs. An important component of creating the best workout program for yourself is to modify when needed.

I also posted a 10-minute stretching video as a post workout cool-down. Both videos, and the link to the full workout breakdown and photo tutorial are below.

So far this week we have done:

Better Boot Workout for Stronger Glutes and Total Body Workout- No Equipment Exercises (LIIT).

I am working on filming some more brand new workouts to add to my BF Body Program. I’m also re-focusing on healthy eating, and consuming more whole foods. I’m looking to share more recipes, and health tips.

One thing that I used to do was to make sure I was eating at least one vegetable at every meal. Often that veggie was spinach, because it’s easy to add to everything from smoothies, to sandwiches. I am working on getting back into that routine. Vegetables have so many health benefits, and the more colorful your diet is the more nutrients you are consuming.

I just started adding some smoothies back into my routine as well. It’s a quick and easy way to get in some fruits, veggies, and protein. Plus, my son really enjoys the smoothies too, and it introduces him to a variety of fruits and veggies.

Our smoothie today was: Unsweetened Almond Milk, Greek Yogurt, Banana, Mango, Pineapple and Avocado. It was creamy and tasty, without being overly sweet. I forgot to buy spinach, otherwise there would have been spinach in the mix too.

Do you have a favorite smoothie? If so, let me know what it is in the comments. I love trying new recipes. My husband got a vanilla chai smoothie recently that he loved, but I haven’t figured out a good recipe for that one yet.

I hope you enjoy today’s 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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Original Workout Breakdown:

16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

Total Body Fat Burning Home Workout: No Equipment Exercises

Hi Everyone!

I have a brand new workout for you today! Today marks the first day of my newest DietBet workout challenge. Usually I host a new DietBet challenge during the New Year, to help people with some motivation for achieving their resolutions.

This year, I am trying something different. It can be really hard to stay on track and make healthy choices during the holidays. So I decided to start a program that will run through the holiday season, and start the New Year off right. We can all stay on track together.

If you want to join my DietBet, but haven’t signed up yet, you can do so here: www.dietbet.com/benderfitness. It’s a great motivator if you have weight loss goals, because you win money for losing weight.

I want to know what your goals are this year. It can be health related, life related, fitness related. Whatever your goal is I want to hear it. Leave me a comment, tag me in an Instagram post. I want us to achieve our goals together. I love seeing people succeed.

Diet: I am going to be re-focusing on the Anti-Inflammatory Diet & Grocery List. I have mentioned in the past the fact that I am lactose intolerant. Unfortunately, I also love cheese, so I start sneaking in small amounts, and then slightly larger amounts. The result is swelling, bloating, inflammation, and weight fluctuations. Even my hands swell, and I get more frequent headaches. It’s not fun, and it’s not good for my body. So I am re-commiting to making healthier food choices.

I hope that you enjoy today’s workout! Let me know what you think of the workout, and how you are feeling. Focus on form, but don’t forget to have fun, or at least give yourself a pat on the back for getting in your workout today.

Let’s keep making healthy choices together!

Melissa

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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Full disclosure: BenderFitness receives compensation for hosting a DietBet challenge. I will never share or support a product I don’t believe in.

20 Rounds of 10/50

Knee Raise
Pendulum Squat
Leg Extension-Right
Leg Extension-Left
Low Impact Burpee
Leg Drop Abs
Side V-Up-Right
Side V-Up-Left
Superman
Angel Abs
Mountain Climbers
Jump Squat
High Knees
Russian Kicks
Lunge Jump
Warrior III-Right
Warrior III-Left
Hydrant-Right
Hydrant-Left
Curtsy Lunge-Alternating

Repeat 1-3X

Legs and Core Workout: Body Weight Sculpting-Low Impact Home Workout

Hi Everyone!

It’s workout time again!

Today’s workout is low impact on your joints, but challenging. This routine is focused on strengthening and sculpting your midsection, butt and thighs. You can go through this workout once, or repeat it up to four times.

It’s important to establish a routine that you can stick too. Consistency will help you grow stronger, healthier and more confident. Lately, being consistent has been a big struggle for me. I’m planning to use my DietBet challenge to re-focus. I was really able to stick to my workouts during my #BFFitFall workout challenge. I will post my workout check-ins during the challenge, and I hope you join me.

Upcoming Challenge: I will be hosting a new workout challenge in December to help keep us all on track and accountable. It’s also a great way to jump start any New Year’s resolutions we have about our health. As part of the challenge I will be hosting a new DietBet Weight Loss challenge. It starts on December 12th. You can find the details here: www.dietbet.com/BenderFitness. If you aren’t familiar with DietBet this is how it works:

You make a $20 bet that you are able to lose 4% of your body weight over the course of 4 weeks.
When weigh in starts (up to two days before the game officially starts) you log into your account and you will be assigned a check in word. You submit weight and photos with the check in word.
Throughout the 4-weeks you focus on hitting your goal (with help from my workouts and meal tips!)
When the game ends up have two days to submit a weigh in with a new word which will be assigned to you.
Everyone who achieves their goal splits the jackpot. Even if every single player wins you will at least get your initial $20 bet back.

If you want to join the DietBet, head on over and sign up.

I will be seeing you soon with new workouts. I have some great new routines to film and share with you all.

Melissa

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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Full disclosure: BenderFitness is paid to host a DietBet challenge. I will never share or support a product I don’t believe in.

Equipment: Set your timer to stopwatch for time. Record your time, and when you repeat the workout try to “beat” your time.

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

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X

Total Body Workout: Sculpting and Fat Burning Exercises

Hi Everyone!

Welcome to today’s workout. I have three short workout videos for you today. Each video is between 5-10 minutes long. Quick workouts can be easier to customize and fit in throughout the day.

You can choose to go through each workout once, or repeat any of the workouts to make it a longer, more intense routine.

The struggle is real: Lately, I have really been struggling to get in my workouts. Last week I wasn’t able to film any new workouts because we couldn’t find a baby sitter due to the holidays. It feels like every time I get my workouts and consistency on track something happens to throw me off track again. It’s like the old Paula Abdul song: “I take two steps forward, I take two steps back.”

To add to the issue I was having back pain and a muscle spasm in my low back. I couldn’t get rid of it, until I finally started my split stretching routine. I can still feel some tightness there, but I will continue to do my stretches.

New Workout Challenge: I am planning a new workout challenge. It helps me to stay on track, and it will be a great way to jump start our fitness goals together through the new year. I will be posting more about the challenge as I cement the details.

What are your holiday goals? Let me know in the comments below. I have so many fitness related goals that it feels a little overwhelming, but I am going to put together a list and share it with you. We can achieve our goals together. We need to remember to treat ourselves with kindness on this journey.

I will be seeing you soon with new workouts.

Melissa

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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Squat
Lunge (Alternating)
Forward Leg Pulse (right)
Forward Leg Pulse (Left)
Side Lunge (Alternating)

Repeat 1-3X

Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman

Repeat Cardio Interval

Repeat Full Workout 1-3X

Set Your Interval Timer: 10 Rounds of 15/50.

1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press

Repeat 1-3X

Full Body Workout: Fast and Effective Exercises for a Total Body Workout

Hi Everyone!

It has been a heck of a week in the Bender household. The kind of week where as soon as one person gets over an illness, the next family member gets it. Somehow, I have managed to stay healthy, but I did not make it through the week totally unscathed.

For the past week I have been having right lower back pain. It’s worse after sitting, but I know I am having either a muscle spasm or some type of SI Joint pain. That means a chiropractor and or massage will be in my near future. Typically yoga stretches help me get rid of any aches and pains, but this one is hanging tough.

So how are my workouts going you ask? They haven’t been. I taught a Body Blast class on Wednesday, and Yoga on Monday/Friday, but outside of that exercise has been a no go, while I focus on stretching, and taking care of my sick family.

That also means that going into Thanksgiving week I am feeling freshly motivated to bust out some new workouts, and get back on track with filming. The speed bumps seem to be more frequent these days, but I won’t let them turn into road blocks. I have some great new workouts ready to be filmed for you. I posted the list of exercises for one of the new routines on my Instagram and Facebook pages.

For today’s workout I choose a 20-Minute Total Body Workout Routine. It’s efficient and challenging (in a good way!) I use a dumbbell and stability ball. If you don’t have equipment don’t worry. Check out the video and photo tutorial below for modifications.

When you are finished with your workout, let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness