Hi Everyone!

I hope that you are ready to workout today! This is a great workout for your entire body. I found this routine challenging. I only had time to go through it one time when I filmed it, but I am looking forward to repeating this workout. I found it challenging, and I got in a great burn.

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

#BFFitFall Workout Challenge: The challenge is to get your body moving at least 5X this week. I will update the weekly workout schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in walking or running to your daily workout.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

The month is almost coming to a close, but I have really enjoyed the momentum of this workout challenge. Has it helped you to stay consistent?

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.

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

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

*30-Seconds of Cardio Before Each Exercise*

1. Low Impact Burpee
2. Lunge to Hydrant-Right
3. Lunge to Hydrant-Left
4. Down Dog Cross Kick-Right
5. Down Dog Cross Kick-Left
6. Leg Drop Series
7. Reverse Plank Step Out
8. Angel Abs
9. Side Plank Foot Tap-Right
10. Side Plank Foot Tap-Left

Repeat 1-3X

 

Hi Everyone!

Welcome to today’s Total Body Workout Routine. I’m so glad that you are joining me for today’s workout. For those of you who are here partaking in the #BFFitFall Challenge: Good Job! You are really sticking with it! Let me know how you are feeling, and if the workout challenge is helping you to stay motivated and on track.

This routine doesn’t require any equipment. You just need some space and some motivation. This one does include plyometric moves, so you can modify if you require a lower impact workout option.

I want to take a moment to say, thank you all so much for the support you have given me and my family. You have helped to motivate me to continue posting new workouts and doing what I love. I have been feeling rejuvenated by this challenge. Setting my own weekly workout goal (and new filming goal) has really helped me to stay on track.

I recently shared an essay I wrote about some of the difficulties of re-defining myself and my life roles after having a baby. I feel kind of silly and vulnerable sharing it here, but when I mentioned it in a recent Instagram post several people expressed an interest in reading it. You can find it here: The Lost Art of Being Me (More than a Mother). I often find writing cathartic, and putting words to feelings helps me to sort things out in my mind.

I want to share so much more with you here. Of course that means more workouts, but also more about healthy living. I still have a long list of topics based on your comments on Instagram and Facebook. I haven’t forgotten your requests. I am still getting back into the groove of my new filming schedule, and once that is established I am going to start writing, and maybe doing some videos on some of the topics. Leave me a comment and let me know if you prefer reading articles or watching videos of me discussing different topics.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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

1. Sit-up to Side Plank Lift-Right
2. Sit-up to Side Plank Lift-Left
3. Mountain Climbers
4. Square Squat Jumps
5. High Knees
6. Sumo Push-up
7. Jump Squat
8. Leg Series-Right
9. Leg Series-Left
10. Mountain Climbers
11. Leg Squeeze-Right
12. Leg Squeeze-Left
13. High Knees
14. Side to Side Squat
15. Jump Squat

Repeat 1-3X

Hi Everyone!

It’s workout time! I am excited to bring you guys a brand new workout. For the month of October we are going to be doing a new workout challenge.

My goal is to combine three new workouts per week, with two throwback workouts. So we are aiming for 5-6 workout days each week for the entire month. Of course, you can adjust your schedule to fit your lifestyle, goals and needs.

I have faced a lot of new challenges to my fitness goals over the past year. Having my son changed my life in so many ways. Most of the changes were amazing, but it certainly made my workout routines more difficult. I am going to try and share more of my journey, including the difficulties and the high points.

My challenge to myself is to do each and every one of the workouts that I share on the schedule for this week.

This is workout #1 for the week. Let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Leave me a comment: Let me know if the format helped you follow along more easily. I know that a lot of people use my workouts because they are quick, can be repeated, and are easy to fit into your day. The inclusion of the warm-up and cool down increase the video length. I’m interested to see if you find it useful, prefer having just the workout and doing your own warm-up and cool down, or would like to have options for both styles.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.

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

Don’t forget to include a Warm-Up and Cool Down.

Warm-Up:

1. High Knees March
2. Jumping Jacks
3. Slow Mountain Climbers
4. Ropeless Jumping
5. High Knees

Workout: *30-Seconds of Cardio Before Each Exercise

1. Up/Down Dog
2. Down Dog Press-Right
3. Down Dog Press-Left
4. Goddess Squat Heel Pulse
5. Warrior III-Floor Tap
6. Warrior III-Floor Tap
7. Side Plank Reach-Right
8. Side Plank Reach-Left
9. Reverse Plank Leg Lift
10. Spiderman Plank

Cool Down:

1. March in Place
2. Side Angle Stretch-Right
3. Reverse/Peaceful Warrior-Right
4. Side Angle Stretch-Left
5. Reverse/Peaceful Warrior-Left
6. Forward Fold
7. Standing Back Bend

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Hi Everyone!

I hope you’re ready to workout today! I have a fun workout on the agenda. It’s a 20-Minute HIIT Boot Camp with Jesse. Be prepared to sweat, and maybe even get in a few laughs. Jesse has great energy and a sense of humor.

Grab a chair, or a bench for this workout. If you don’t have one you can modify and do the exercises from the floor. You don’t need any other equipment during this workout. Of course, you can add weights or a weighted vest to increase the challenge. Be sure to warm-up before exercising. It will help prevent injury, and also maximize the benefits of your workout. Your warm-up should be enough to elevate your heart rate, and get your blood pumping. 5-10 minutes is generally a good warm-up time.

I am working on filming today. I was out of town for a long weekend trip for my family reunion, but I am back now, and ready to blog and share with you all! It was wonderful to spend time with 4 generations of my family. Having strong social and family connections is very beneficial to your health.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.

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

Click the link to –Buy a Gymboss now.!
Set Your Timer for 15 Rounds of 30/50. 

*30 Seconds of Cardio Before Each Exercise.

1. Squat Jump
2. Single Leg Glute Bridge-Right
3. Single Leg Glute Bridge-Left
4. Lunge Hop-Right
5. Lunge Hop-Left
6. Plank Crunch
7. Oblique Leg Adduction-Right
8. Oblique Leg Adduction-Left
9. Mountain Climbers
10. Toe Touch Jump
11. Tricep Dips
12. Monkey Pushups
13. Crab Toe Touch
14. Decline Slow Mountain Climbers
15. Burpees

Repeat 1-3X

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Hi Everyone!

It’s workout time! I have two workout options for you today. The first is a 15-Minute Sculpted Body Home Workout. I completed/filmed this workout for reps, and it utilizes dumbbells.

The second workout option is a timed exercise video. I used a stability ball, and dumbbell during this workout, but you can modify all of the exercises to be done with body weight only. I do recommend using a weight if you have one, because it will improve the challenge of the workout.

You can choose one workout, and save the other for tomorrow. If you’re feeling feisty you can pair both workouts together. Make your workouts fit your needs and your lifestyle. That will help you be most consistent, and stick to your workout program.

The Importance of Rest: Be sure to incorporate rest days into your weekly workout schedule. Rest is when your muscles recover and grow stronger. During the workout you create small muscle tears. You actually gain strength during the repair process, which happens when you rest.

Sleep also helps improve your results, strength, and overall health. If you have trouble sleeping, incorporating a pre-bedtime meditation can help. I used to suffer from terrible insomnia when I was a young teenager. I got rid of my insomnia, and became a wonderful sleeper, by learning how to focus on my breathing as soon as I got into bed. These days I fall asleep as soon as my head touches the pillow.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

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

Workout 1: 

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio

Workout 2:

Equipment:  –Buy a Gymboss now. Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees

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Hi Everyone!

Are you ready to workout? Today’s exercise routine requires no equipment, and can be done anywhere. This is a quick workout, 16-minutes per round. I provided the breakdown to do this routine for time (HIIT) or Reps. Choose the option that best suits your needs. I actually love to do one round for time, and one round for reps. I enjoy the different challenges for each workout style.

Amp Up the Intensity: If you want to increase the intensity you can do so by adding some resistance. Complete some of the exercises with dumbbells, or while wearing a weighted vest.

BenderFitness Update: I am working on getting new workouts up and posted to share with everyone. I am slowly, but surely getting back on track with new exercise posts. It feels good to be here, and sharing with everyone again. My friend who has been babysitting so we can film new workouts had a really bad fall that resulted in an orbital fracture. I am praying for her to heal quickly, so if you can send her positive thoughts/well wishes that would be greatly appreciated.

Food/Diet: I am working on more Food and Diet related posts. I am a big proponent of creating a healthy relationship with food. I see so many damaging ideas about food, and I want to help people create a more positive experience when it comes to eating and making healthier choices.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account will include more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined to health and fitness.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

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

Set your interval timer for 16 Rounds of 10/50.

Or complete this workout for Reps:

• Beginner-10 Reps per Exercise
• Intermediate: 15 Reps per Exercise
• Advanced: 20 Reps per Exercise

Repeat 1-3X

1. High Knees
2. Pushup to Lunge (alternating)
3. Jumping Jacks
4. Dead Bug Situp
5. Surfer Burpee
6. Leg Raise/Hip Lift
7. Mountain Climber
8. Lunge Kick-Right
9. Lunge Kick-Left
10. Supergirl Pushups (or Plank)
11. Tuck Jump
12. Kick Back-Right
13. Kick Back-Left
14. Pendulum Squat
15. Wood Chopper-Right
16. Wood Chopper-Left

Optional: Pair with 15-30 Minutes of Cardio

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Hi Everyone!

I hope you are ready for today’s workout. This is a fantastic full body workout. You will burn fat and build lean muscle. You don’t need any equipment, just your body and some space. The video and photo tutorials are below.

This workout kicked my butt! Seriously. I maxed out on several of the exercises and could not do any more. My legs were shaking when I walked down the stairs after this routine. This is a great workout, and also a reminder that I have some work to do to re-build my strength.

I will definitely be repeating this workout in the future. I think it will be a great fitness test for me to re-try it and see if I can get through the moves without stopping or modifying.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.

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

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 16 Rounds of 10/50. 

1. Twisting Leg Lift
2. Squat Jump
3. Lunge Kick-Right
4. Burpees
5. Lunge Kick-Left
6. High Knees
7. Chair Elbow Twist
8. Mountain Climber
9. Lunge Squat-Right
10. Russian Kicks
11. Lunge Squat-Left
12. Jumping Jacks
13. Criss Cross Leg Lift
14. Pushups
15. Tricep Jack Leg Lift
16. Bicycle

Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

 

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Hi Everyone!

It’s workout time again! I have two quick workout videos for you below. The first workout uses dumbbells and will take 10-minutes per round. The second workout is for reps and is bodyweight only.

Personal Update: I have been really struggling to get in my workouts for the past two weeks. It’s been Go, Go, GO at all times. I have been getting in random exercises interspersed throughout my day. To be honest, missing my workouts has me feeling off. I know, that’s not very descriptive, but I miss being able to have a set time to just get in my workouts and push myself physically.

According to the scale my weight is the same as when I was on stage for my NPC Fitness Bikini Competition. I weigh about 5 pounds less than I did when I got pregnant, but my body composition is completely different. I’m sharing this as a reminder that the scale doesn’t tell the whole story. Frankly, I just don’t feel very fit right now. I need to get back to working out, filming videos, and blogging. It’s part of who I am, and what I love to do.

Sharing my workouts here makes me feel like I am making a positive change in the world. Helping people be healthier and live a higher quality of life is a calling to me. I consider it disease prevention, which is the primary level of healthcare. Jesse and I had a long talk last night about how to make our schedule/time work so I can spend more time on the website.

The Workouts: For the first workout grab two dumbbells and a stability ball. If you don’t have a stability ball don’t worry. I use the ball for one exercise, but you can do that exercise from the floor. The second routine is body weight only. You don’t need any equipment. Focus on good form. If you want a time challenge set your timer to stopwatch and see how quickly you can get through all of the exercises. Another way to do it is to pick an amount of time, and repeat the routine as many times as you can in that time limit.

Let me know how you do and how you feel. Did you like the exercises in these videos? There are some fun moves thrown in there.

Enjoy the workout! I am planning to film this weekend, so keep an eye on my social media accounts for new updates.

Much Love,
The Benders: Melissa, Jesse & Maverick

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

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. 

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/60. 

*Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.* 

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Leg Series reps: Beginner 5, Intermediate 8, Advanced 10 per movement

1. Angled Mountain Climber
2. Leg Series (right)*
3. Leg Series (left)*
4. Knee Drop Plank Press
5. Temple Tap Abs
6. Triangle Dog Press
7. Heel Slide Abs
8. Dips

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Hi Everyone!

Welcome to today’s workout! On the agenda for today is a Quick Total Body Workout, with the option of a bonus 10-minute cardio fat blasting workout. I filmed this workout in November when my son was only 4-months old. He turned 1 yesterday, so it is amazing to look back and see how little he was!

Maverick has basically stopped crawling, and walks everywhere now. Before you know it he will be joining me for Burpees. Right now he think’s it’s hilarious to do Down Dog pose with me. I’m not quite sure how time is going so quickly, but it is flying by.

The Workout: This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.

Up Coming Workouts: I hope you enjoy today’s workout! I have new workouts to film, and we are working on making it happen.

Thanks for working out with me! Let me know how it goes and how you feel!

Much Love,
The Benders: Melissa, Jesse & Maverick

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

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. 

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50. 

1. Squat Press
2. Spiderman Plank
3. Runner’s Lunge Pulse-Right
4. Runner’s Lunge Pulse-Left
5. Bent Over Row to Fly
6. Table Leg Press-Right
7. Table Leg Press-Left
8. Rock the Boat V-Up
9. Elbow Tap Side Plank-Right
10. Elbow Tap Side Plank-Left
11. Down Dog Hop-Right
12. Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

1. High Knees
2. Mountain Climbers
3. Burpees
4. High Knees Lateral Jump
5. Frog Hopper
6. Plie Jump
7. Tuck Jump Burpee
8. Russian Kicks
9. Heel Tap Squat Jump
10. Donkey Kick

Repeat 1-3X

 

Hi Everyone!

Welcome to today’s workout. This routine will take 21-Minutes per round. You can go through it once, or repeat it for a longer workout series. You don’t need any equipment for this workout. Just your body weight, and a little bit of space. As always, focus on maintaining good form during each exercise and get in as many reps as possible.

When I filmed this workout, I paired it with the new 15-Minute Body Weight HIIT. I did one round of each and finished with some stretching. I posted my quick post workout stretching video below as well.

Quote for the Day: “It’s not whether you get knocked down; it’s whether you get up.” Vince Lombardi.

I love this quote. Recently I was reflecting on the fact that “The Little Engine That Could” was one of my favorite picture books as a child. If you’re familiar with the book, the train tries something she isn’t sure she is capable of and says to herself “I think I can, I think I can, I think I can.” So she does.

In life we need that same determination. We need to think that we can do something, and then we need to keep practicing until we get it. Don’t quit because something is difficult. Exercise doesn’t just train your body, it trains your mind. You learn to work at a higher level, and your brain learns that you are capable of continuing in the face of challenges and obstacles.

Life Update: It has been busy here and I haven’t gotten as many workouts in as I would like. I am working on some creative writing projects, and trying to spend time with my family. Maverick turns one on the fourth of July so I am prepping for his first birthday party. Despite Pinterest, party planning does not come easily to me. I look at party planning as some type of mystical ability that people are born with. 😉

When Jesse and I got married the wedding coordinator said that I was the most laid back bride she had ever met. I told her that the wedding theme was joy and celebration, and as long as everyone had a good time I would be happy. Laid back can be a great asset, but I think event coordinators need to have more vision and attention to detail.

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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Timer for 21 Rounds of 10/50.  Buy a Gymboss now.

1. Dive Bomber
2. Heel Tap Jump Squat
3. Superman
4. High Knees
5. Rock the Boat
6. Mountain Climber Pushups
7. Forward/Backward Lunge-Right
8. Forward/Backward Lunge-Left
9. Side Plank Hip Lift-Right
10. Side Plank Hip-Lift-Left
11. Kick Back-Right
12. Kick Back-Left
13. Hydrant-Right
14. Hydrant-Left
15. Surfer Burpee
16. Leg Circle Abs-Right
17. Leg Circle Abs-Left
18. Boat Scissor
19. Plank Ab Series-Right
20. Plank Ab Series-Left
21. High Knees

Repeat 1-3X

Post Workout Stretch:

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Hi Everyone!

It’s workout time! I have a BRAND NEW workout for you today! When I get excited I start to excessively use exclamation points. I am so happy to be back with new workouts.

Up and Coming Workouts: My sister in law is off several Wednesday’s during the summer, and she is helping me out by baby sitting Maverick so I can film new workouts. In addition to today’s workout, I have a 21-minute HIIT, a quick Kid’s workout, and a stretching video headed your way this week. On Wednesday I will be filming again.

Slowly, but surely I am working my way back to a schedule. I always considered myself a master multi-tasker, but these days it takes longer to do everything. At the same time I am trying to savor every moment, because my baby is growing so quickly.

Today’s Workout: This workout does not require any equipment. It is a full body workout that should get you to work up a great sweat. I incorporated some exercises that I haven’t used in a long time and really enjoyed the new moves.

Focus on gettiing in your maximum number of reps during each 50 second interval. You have ten seconds of rest in between exercises. Try to maintain form throughout each exercise. Modify as needed. If you need suggestions for modifications let me know in the comments.

Don’t be afraid to go outside of your comfort zone. That’s where improvements happen. 

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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Timer for 15 Rounds of 10/50.  Buy a Gymboss now.

1. Mountain Climbers
2. Double Ans
3. Highknees
4. Double Side Plank-Right
5. Double Side Plank-Left
6. Tuck Jumps
7. Tricep Leg Lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee
13. Warrior III-Right
14. Warrior III-Left
15. Down Dog Plank Push-up

Repeat 1-3X

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Hi Everyone!

I have a brand new workout for you today! Today’s workout will take 20-Minutes per round. You can choose to go through it once, or you can repeat it up to 3X. I went through this workout once, and then finished up with my new Stretching for Beginners Workout.

Prior to starting this workout be sure to warm up. Warming up helps prevent injury, and will also allow you to maximize your workout results. When you are warmed up your body is able to work at a higher level from the moment the timer starts. When you skip your warm up your body is not working at it’s full capacity until several minutes into the workout.

I have a confession: I have been skipping my warm-ups. This is my virtual slap on the wrist, and reminder to myself to get my body warmed up. I never know exactly how long I will have to complete my workout. It is much trickier to fit it all in with a baby, but that doesn’t mean it’s impossible.

The Workout: This is a full body workout, and it incorporates cardio bursts throughout the routine. I chose to do High Knees, but you can choose any cardio that you want. I list several cardio ideas in the video, but after completing the workout I thought Kettle Bell Swings would have been a good option.

I completed this workout with body weight only, but you can always add some resistance to increase the intensity. Great ideas to up the ante: are weighted vests, or performing some of the exercises with dumbbells.

Up and Coming Workouts: I have a special Kids Fitness Edition workout video headed your way. I am babysitting my niece and nephew once every week. Today they requested to be in a workout video. Obviously they know how to totally melt my heart. They were naturals! We did a quick, kid friendly workout that I look forward to sharing with you.

Not Fitness Related: I can’t believe that my baby is almost one! How has this year flown by so quickly? Every day he learns something new. Time really does seem to fly by these days. I’m trying to savor every moment.

I hope that you enjoy today’s workout. Let me know what you think in the comments below. I am really trying to stick to a filming schedule so I can keep bringing you new workouts. Of course, any time there isn’t a new workout you still have over 700 free workouts to choose from on this site!

Thanks for working out with me today. See you soon,

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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Gymboss miniMAX Interval Timer: Interval Timer Set for 15 Rounds of 30/50
Complete 30-Seconds of Cardio Before Each Exercise

1. Warrior III Squat-Alternating
2. Frogger
3. Side Plank Reach Through-Right
4. Side Plank Reach Through-Left
5. Camel Reach
6. Leg Sweeps
7. Roundkick Squats
8. Close Squat Side Kick-Right
9. Close Squat Side Kick-Left
10. Dive Bomber
11. Hydrant-Right
12. Hydrant-Left
13. Elbow Tap Pendulum-Right
14. Elbow Tap Pendulum-Left
15. Mountain Climbers

Repeat 1-3X

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Hi Everyone!

It’s workout time! Let’s start the week strong!

Today’s workout is a Total Body, No Equipment Workout. All you need is a little bit of space. I use an interval timer, but you can always follow along with the workout video if you don’t have a timer.

Cardio bursts are incorporated throughout the workout for an added endurance challenge and fat burn. I chose to do High Knees, but you can select your preferred cardio.

Some great cardio options include: Burpees, Jump Rope, Mountain Climbers, Russian, Kicks, Lunge Jumps or any combination of these exercises. The goal is to keep your heart rate up during the cardio bursts. Pick an option that will be challenging.

I did this workout with my Jogging Class as one of their cross training days. This routine is a full body workout, that is aimed at decreasing muscular imbalances in the body while improving endurance. One round will take 15-minutes. You can repeat it for a longer/more intense workout. During our class we did this routine 2X, after a jogging warm-up.

I am still healing from IT Band Syndrome. It has been giving me issues again since my Half Marathon. I have been walking, and trying to let it rest, but it’s a tricky injury that just wants to stick around. I watched Jesse do a track workout the other day and I was jealous. Let that sink in for a minute. I was jealous of a track workout.

Normally I despise track workouts. I trick myself into thinking it’s going to be a fun challenge. I love what they do (improve your speed and provide a great fat burn). That said, they always hurt! No matter how fast you are or how much you improve, when you get in a good track workout you are really pushing your body. Plus, doing the same loop over and over again gets repetitive and boring. Having an injury makes me realize how much of our physical capabilities we are able to take for granted on any given day. I may hate track workouts while I am doing them, but I am lucky to have the physical ability to run. Don’t take your physical fitness for granted. You earn it with every workout you do. You protect your physical fitness by resting, stretching, and nurturing your body with food and water.

I will continue to walk instead of run, but I will be able to run again soon. I might even be able to trick myself into loving my next track workout when I can finally do one again!

Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge started on Wednesday May 17th. It’s not too late to join! If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

Have fun with today’s workout! Let me know how you feel and 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 get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

 

Interval Timer set for 12 Rounds of 30/50. 

*30 Seconds of Cardio Before Each Exercise*

1. Side to Side Squat
2. Leg Lift Pushup (Alternating)
3. Plie Jump
4. Supergirl Push-up
5. Pendulum Squat
6. Down Dog Cross Hop-Right
7. Down Dog Cross Hop-Left
8. Bicycle Boat
9. Warrior III Arc-Right
10. Warrior III Arc-Left
11. Side Plank Lift/Tap-Right
12. Side Plank Lift/Tap-Left

Repeat 1-3X

 

Hi Everyone!

I have two workouts on the agenda for you today. First I have a quick 12-Minute Arm + Leg Burnout workout. The second workout is a Total Body Fat Burning Workout. You can pair them together, or pick one to do today.

The first workout today is for time, and the second workout is for Reps. As always, push yourself, but d not sacrifice form for speed. Good form is key to working the correct muscles. Good form also helps prevent injuries.

I wasn’t able to get online at all yesterday, and we had a crazy busy weekend. Maverick is getting his top two teeth, so we haven’t been getting as much sleep. I went on a Helicopter tour of Pittsburgh with my sister and her husband. It was my first time in a Helicopter, and it was a lot of fun! The view was amazing. I have always wanted to take flying lessons.One more thing to add to my To Do list!

We also went to a Comic con. Maverick really liked meeting Mena Suvari. His expression in the photo below cracked me up! She was very nice & looked like she hasn’t aged a day. I should have asked her for tips on skin care! 😉

I have gotten in some running and walking. Unfortunately I am suffering from IT Band Syndrome so I need to rest, stretch, ice and foam roll. It’s such a frustrating injury because I feel 100% fine until I start running. My Half Marathon is less than a month away so I am going to give myself time to heal. After being sick last month I am concerned about lasting through the race.

During my race, I am fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.

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

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. 

Equipment: Buy a Gymboss now. Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Beginner: 10 reps, 2 Burpees
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees

*Cardio Warm Up

1. Frogger
-Burpee
2. Jump Squat
-Burpee
3. Mountain Climber
-Burpee
4. Lunge Jump
-Burpee
5. Russian Kick
-Burpee
6. Surfer
-Burpee
7. Push-up Jack
-Burpee
8. Ninja Jump
-Burpee
9. Pendulum Hop
-Burpee
10. Low Jacks
-Burpee

*Cardio Cool Down

Hi Everyone!

It’s workout time! I hope you are ready for a quick, fun 16-Minute Per Round HIIT Workout. You don’t need any equipment. Just a little bit of space (okay, maybe a yoga mat!) and your body. You can use an interval timer to go through the workout or follow along with the video below.

It’s fitting that I chose this video for today’s workout. When I filmed it I was just recovering from being sick. This month has been a month of continual sickness in the Bender household. It started with the flu at the beginning of the month, then Maverick had a double ear/eye infection, then Jesse got sick, which got Maverick sick again, and now I have what Maverick got! Were you able to follow the craziness of the sickness cycle in that run on sentence above?

I took Maverick to the doctor yesterday, and she told me that I don’t sound good. I told her that Maverick sneezed in my eyes so I probably have whatever he has going on now. She laughed. She assures me that my immune system will be top notch in no time, and that this is something all new parents go through.

I had 30-Minutes of HIIT on my schedule for yesterday’s workout, but Maverick was so sick that I did not get that in. I did stick to my #30BurpeeChallenge, so I got in 30-Burpees yesterday. I am glad that having this challenge going on helped me to get in some full body exercise and stimulate my cardiovascular system.

I promise that new workouts are coming for the month of April. This month really threw our household for a loop. I have 5-weeks until my Half Marathon and I feel woefully unprepared. The longest run I have done in the past 3 or 4 weeks is 4.5 miles. At this point it’s going to be a fine balance between getting in enough training/runs without overdoing it and wearing my body down. I think I may treat this as a “check-in” race. Do it comfortably, check in and see what my pace is and build from there.

If I go this route, I would like to choose a Half either this Summer or in the Fall and train to improve my times. I say this all the time, exercise is meant to improve your health. Over training, or picking up the mileage or pace too fast does not improve your health. That is how I structure my workouts and training. The thought of not doing the Half Marathon in the goal time I had mentally set for myself is disappointing. That doesn’t mean it’s impossible, but I need to focus on training in a healthy way instead of trying to cram in missed training.

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

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. 

Equipment: Buy a Gymboss now.  Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Repeat 1-3X