Hi Everyone!

It’s workout time! Today’s workout will take 15-Minutes per round. You can go through it once, or you can repeat it for a longer/more intense workout. You don’t need any equipment. Just grab some water, make some space and challenge yourself to get in your maximum number of reps during each interval.

If you follow me on social media you know that I started a 15 Day 30-burpee per day challenge on Wednesday (my birthday!) I am doing check-ins on Instagram and Facebook. If you are just joining in don’t worry! You will be a few days behind, but that’s okay. Start now! Today will be Day 5 for me. Last night I didn’t get to my Burpees until very late in the evening, so I did them in jeans. I didn’t want to get changed into workout clothes just to do my burpees and take a shower. I chose not to let excuses stop me from getting them in. You can break them up, do them continuously, whatever works best for you!

Post Burpee Thumbs Up

I am already starting to feel stronger and more defined. If I had to choose one exercise for efficiency it would be the Burpee. It’s a fantastic full body challenge, and you still get in a cardiovascular workout. People ask me all the time if I am doing secret workout for my arms, and the answer is no. I do the workouts you see here and I run. I don’t sneak off to the gym when no one is looking. What you see on this website is what I have done to get in shape and stay in shape.

It doesn’t matter where you are in your health journey, remember to respect what your body is capable of. I am almost 9-months postpartum now, and I am feeling just as strong and healthy as I did pre-baby and throughout my pregnancy. During my pregnancy I didn’t know what to expect, as far as physical changes. I made a conscious effort to be appreciative of what my body was capable of during each stage of my pregnancy, and afterwards.

I believe that being mentally healthy, including with your self-image, is just as important as being physically healthy. Give yourself a pat on the back for showing up today, and getting in your workout. Showing up for your workout is you making an active decision to improve your health and physical fitness.

As always, thank you for showing up and working out with me!

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: Interval Timer: Buy a Gymboss now. Set for 15 rounds of 10/50. 

1. Sumo Squat Tap (right)
2. Sumo Squat Tap (left)
3. High Knees
4. Jump Kick (right)
5. Jump Kick (left)
6. High Knees
7. Mountain Climber Pushups
8. Table Top
9. High Knees
10. Russian Twist
11. Alternating Hip Thrust
12. High Knees
13. Hi-Low Table Kicks (right)
14. Hi-Low Table Kicks (left)
15. High Knees

Repeat 1-3X

Hi Everyone!

Are you ready for today’s workout? This routine is a great Fat Burning, Total Body Sculpting Workout. It’s challenge, and will get you sweaty. I taught this routine in my jogging class a cross training workout day.

This workout is designed to prevent muscular imbalances, challenge your cardiovascular system and improve your endurance. I did two rounds with my class the first time I went through this workout. When I filmed this workout I went through it once. I found it challenging both times, but definitely liked the increased challenge of going for two consecutive rounds.

As always, be sure to warm-up before your workout, and cool down afterward.

Warning: My son decides to practice every dragon yell he knows, so you may want to turn down the volume & follow along with the exercise descriptions at the bottom of the screen. I provided a link to an alternate workout in the video for anyone who will find the dinosaur yells too distracting. I can try to create an alternate video with subtitles and sound removed, but I am not sure when I will have time to sit down and get that done. 

I have a list of new workouts I want to film and share with you, so that is what I want to focus on right now. Tomorrow I am starting my 30-Burpees for 15-Days challenge. If you want to join me you can follow along with me on Social Media. I find doing a daily check-in post very motivating, and it helps me stay on track. It also motivates me to see everyone else who is participating in the challenge, so please tag me in your photos!

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. 

Interval Timer: Buy a Gymboss now. 

Set your Timer for 12 Rounds of 30/50.
30 Seconds of Cardio Before Each Exercise.

1. In/Out Jump
2. Single Leg Hip Thrust-Right
3. Single Leg Hip Thrust-Left
4. Warrior III-Right
5. Warrior III-Left
6. Burpee
7. Reverse Plank Leg Lift
8. Angle Abs
9. Side Plank Hip Drop-Right
10. Side Plank Hip Drop-Left
11. Temple Tap Abs
12. Frogger

Repeat 1-3X

Hi Everyone!

It’s workout time! Today’s workout is quick! It’s only 10-Minutes. You can fit in a 10-Minute workout today. Your health is working making the effort.

If you want a longer/more intense workout you can repeat this routine, pair it with another workout, or pair it with 30-minutes of cardio of choice. The great thing about quick workouts is that they are flexible. My son is insanely mobile, and wants to get into everything, so I have to keep my workouts short and intense right now.

I was thinking of doing a daily “Nursery Workout Challenge.” Which means I would write down a list of exercises each day to keep in Maverick’s nursery or play room. Instead of doing them as a timed exercise, I would check off each exercise throughout the day as I play with my son.

As you all know, I had the flu and was super sick for about a week and a half. I had to take Maverick to the doctor the other day, because he got sick. It turns out that he had a double eye and ear infection. Thankfully he seems to be back to his normal self already. His fever broke around midnight on Saturday. Yesterday I didn’t work out at all, I just focused on taking care of my baby.

Not feeling well.

I did get in one workout (my first in almost two weeks!) on Friday. I teach a Jogging course at Penn State, and I was able to run with my students. It felt fantastic to get my body moving again. I didn’t have any coughing or lingering aches and pains after being sick. I did 4-miles at a comfortable pace, and didn’t feel worn out afterwards. It felt so good to move after being sick for so long.

Easy Effort Run

Now that I am better, and Maverick is better (let’s hope Jesse stays immune to whatever is going around!) I am going to edit the workout I filmed before I got sick. I am planning to film a new Yoga workout by special request from my Patreon supporters. Let’s get the BenderFitness workout program back into action with new workouts!

Let me know how many rounds of today’s workout you get in! Did you pair it with any other workouts or cardio? Don’t forget to tag me in your check in photos on Instagram! I love seeing you guys working out with me!

Have fun!
Melissa

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

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

All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. Buy a Gymboss now.

*Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point. 

1. Burpee
2. Bicycle V-Up
3. Warrior 3 Tap (right)
4. Warrior 3 Tap (left)
5. Rotating Side Crunch
6. Russian Kicks
7. Russian Twist
8. 1 Leg Hip Press (right)
9. 1 Leg Hip Press (left)
10. High Knees

Repeat 1-3X

Hi Everyone!

It is time to workout! Today’s workout is a 20-Minute Total Body HIIT. I call this the Stress Busting Workout, because at the beginning of the workout Jesse was feeling very stressed out. By the end, he felt a million times better.

Exercise is a great stress reducer. When you feel anxious or overwhelmed it can help you center and re-focus. Plus the endorphins give you a great mood boost. It can also help your energy levels when you are tired.

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

I had a big long To-Do List day yesterday. I didn’t get to my workout or filming, and I was not happy about it. I was tired, and drank too much coffee, and then I had an anxious type of energy. Maverick is really good at crawling, and getting into everything now. He was also on a nap strike. He got two new teeth this week, which may still be bothering him, because they aren’t fully in (although they have broken the surface).

Happy Post Workout!

Today’s goal for me is to film a new workout for the challenge & post a new recipe. So check back for that! I will share both soon! In the mean time, I hope you enjoy working out with Jesse. He cracks me up (as you will hear in the background). Hopefully you get in a great workout with a few good laughs.

Have fun!
Melissa, Jesse & Maverick

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 15 Rounds of 30/50.
*30 Seconds Cardio of Choice between each exercise*

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Burpee
4. Curtsy Lunge Abduction-Right
5. Curtsy Lunge Abduction-Left
6. Balanced Pushups (or regular pushups)
7. Squat and Curl
8. Tricep Drop
9. Walk the Plank
10. Curl & Press
11. Heel Tap Abs
12. Side V-Up-Right
13. Side V-Up-Left
14. Russian Twist
15. Hip/Leg Lift

Repeat 1-3X

Hi Everyone!

It’s workout time! Are you ready for a quick & effective workout? This one only takes 12-Minutes per round. You can repeat it if you want a longer workout. I did this workout once through for reps, and once for time. The breakdown for both is listed below the workout video.

I found it more challenging to do this routine for time, but I like to switch up my methods so that my body doesn’t adjust to any one style of training.

I feel like time is flying by. Maverick is now officially 7-Months old. I am just now starting to feel like I am getting my “workout groove” back. I am getting in my HIIT workouts consistently. I feel stronger, more energetic and healthier.

Up to this point I haven’t been running with any consistency (1 run per week if I am lucky). It has been difficult to fit in with the cold weather, because I don’t like taking him running in the stroller in these temperatures. Running is one of the things I really want to incorporate back into my life. I miss it. I like that it is a different type of challenge.

Maverick is 7-Months Old!

Plus, running provides me with a zen-like “in the moment” experience. I can tune into my breathing, and it’s like a form of mobile meditation for me. I am going to be taking over teaching a running course at Penn State Beaver, so I am going to use that as motivation to start running consistently again. My students will be running 3 days per week, so that is my starting goal.

I hope you enjoy today’s workout! Jesse and I did 2 rounds, let me know how many times you get through it, and how you feel. I filmed this one immediately after filming yesterday’s 16-Minute HIIT. I felt EXHAUSTED by the time I was done. In a good way!

Have fun!

Melissa

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

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 10/50.

For Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

1. Push-ups
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Burpee
5. Angel Abs (Right+Left=1 Rep)
6. Plank Crunch (Right+Left=1 Rep)
7. Side Lunge Cross-Right
8. Side Lunge Cross-Left
9. Lunge Hop-Right
10. Lunge Hop-Left
11. Frogger
12. Side Plank Pushups (Each Pushup = 1 Rep)

Repeat 1-3X

Hi Everyone!

It’s time to workout! Are you ready? Yes? I hope you said yes! This is a great fat burning workout that will boost your metabolism, and help you build strength.

This is a quick, but challenging workout for your entire bod. You don’t need any equipment, except a yoga mat, and an interval timer (or just follow along with the video). As always, push for maximum repetitions. Focus on good form, and don’t sacrifice form for speed. We want Max Reps with Good Form. 

I actually did this workout twice this week. Jesse and I did two rounds of it together earlier in the week. I did one round when I was filming (and filmed a second workout right after this one). When I did the workout with Jesse I was actually able to push for more reps. When I film, I slow down a bit, because I am chatting and demonstrating the moves. When I push full out there is a lot more gasping for breath. Don’t be afraid to challenge yourself. Sweat and heavy breathing doesn’t mean that you are out of shape. It means that you are pushing your limits.

This workout kicked my butt (in a good way!) I was dripping sweat, and worked my entire body. Be sure to warm up before the workout and cool down when you are done. After the second round I was totally beat. I cooled down to get my heart rate back to normal and finished with some stretching.

I am still sticking with my anti-inflammatory diet. I ordered a rice cooker, and used it for the first time last night. I made Paella with chicken, shrimp, and Jasmine brown rice. It was delicious, and I have leftovers. Remember, healthy eating doesn’t have to mean bland eating. Do you have a favorite healthy recipe or dish?

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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

1. High Knees
2. Cheek to Cheek
3. Cross Jack
4. Criss Cross Curtsy Lunge
5. Mountain Climbers
6. Rolling Situp-Superman to Boat
7. Side Plank Hip Lift-Right
8. Side Plank Hip Lift-Left
9. Leg/Hip Lift
10. Burpees
11. Warrior III-Right
12. Warrior III-Left
13. Cross Donkey Kick
14. Heel Tap Squat Jump
15. Down Dog Hop-Right
16. Down Dog Hop-Left

Repeat 1-3X

HI Everyone!

Welcome to the 3rd workout in my February Get Lean Workout Challenge! I hope you’re ready to push yourself during today’s workout!

One round of this workout will take 16-Minutes. I used a dumbbell for the last two exercises, but you can also choose to do them with body weight. If you don’t have dumbbells and want to add resistance you can use something from around the house (a book bag with some books, water bottles, etc.)

Challenge yourself to get in as many reps as possible of each exercise today. Earn that sweat! It’s a physical symbol of your hard work. I repeated this workout 2X. You can go through it once, or go for a second (or even a third!) round if you are feeling up to it! Listen to your body. Challenge yourself so you can continue to improve.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $13,000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Don’t forget, for the best results you want to pair your workout with a healthy diet. Creating a healthy lifestyle includes multiple components: exercise, rest, and diet. You need to have balance between each aspect to really maximize your workouts.

Have fun with today’s workout! I am excited to share more new workout videos with you! Let me know how you are doing with the challenge so far! Comment or tag me in your workout or progress photos. I love hearing how you are doing.

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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

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

Repeat 1-3X

Lunge to Push-up

Dead Bug

Leg Lift/Hip Lift

Lunge Kick

Supergirl

Kick Back

Pendulum Squat

Hi Everyone!

I hope you are ready to sweat! I have another short, but intense workout for you today. Get ready to push for maximum reps and work your entire body.

Today is Day 2 of my Get Lean Workout Challenge. This is a 4-Week Challenge. To go along with this challenge I added a Grocery list and details about my Anti-Inflammatory Diet. I have noticed big changes since I started incorporating these foods and diet principles into my life.

One round of today’s workout will take just 12-minutes. In that 12-Minutes I kicked my own butt, was panting for breath, and dripping sweat (don’t be scared, those are good things!) Work at your own pace, but don’t be afraid to push yourself outside of your comfort zone. Challenging your current limitations is how you expand past those limitations to grow and improve.

Of course, you can repeat this workout to make it longer/more intense, or you can pair it with cardio of your choice. As a new mom, I find it imperative to have a short/quick workout option. It allows me to get in my workout even when life gets hectic. I always feel better physically and mentally when I get my workouts in. Three cheers for endorphins! 😉

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $9000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with 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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

1. Jumping Jack Burpee
2. Plank Leg Lift-Right
3. Plank Leg Lift-Left
4. High Knees
5. Oblique Twist
6. Plank Elbow Tap-Right
7. Plank Elbow Tap-Left
8. Surfer Burpee
9. Ab/Hip Lift
10. Lunge Jump
11. Mountain Pushups
12. Temple Tap Abs

Repeat 1-3X

Hi Everyone!

Welcome to Day 7 of my Original 30-Day Workout Challenge. I posted the Full Length version of the workout, and the tutorial workout video below.

In the tutorial video I broke the workout into 5-minute segments with a 5-minute cardio burst in between each section. During the Full Length workout I did the exercises continuously as a 15-minute HIIT.

I recommend pairing it with Cardio. The 10 Minute Jump Rope Skipping Workout is a great cardio option to pair with this routine. I have been fighting a cold all week, and I really felt myself dragging during this workout. I only made it through 1X, and I didn’t pair it with any cardio. My body wasn’t feeling up to it. I do want to repeat it again, because it was a great workout. I am going to have to book mark it for future reference.

I hope you enjoy today’s workout. Let me know how you are feeling, and how many of the workouts you have gotten in this week. You can tag me on your social media posts, or write a comment below. Let me know what you think, and how you feel.

I am doing a new DietBet Challenge starting February 1st. If you want to sign up now you can do so at www.dietbet.com/BenderFitness.

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

Full Length Workout:

*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. 

1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)
6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger
11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank

Repeat 1-3X

Tutorial:

Hi Everyone!

Welcome to Day 2 of my Original 30-Day Workout Challenge.

I still can’t believe that it’s a brand new year! The clock, and my calendar tell me that time passed the same as it has in years past, but it felt like we went into super speed.

Today’s workout is a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps.

This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time.

I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted.

When I filmed this workout I followed it up with a run on the treadmill. I definitely surpassed my goal of  a minimum of 15 minutes of exercise per day today.

Jesse and I have had house guests, and we threw a New Year’s Eve party so we haven’t had a chance to film any new workouts. I decided that it was a great time to go through my Original 30-Day Workout Challenge. I will still be filming new workouts along the way, and posting them, but the weekly workout schedule has been updated with the 30-Day Challenge exercises. The challenge is to get in at least 15-Minutes of exercise per day.

Yesterday I got in a walk, but I didn’t get in the workout of the day, so I am going to stack Day 1 and Day 2 today. I will also be doing the stretch video from yesterday daily throughout this month. Hopefully I can show you all some progress with my splits. Right now I don’t even think they can be called splits because my flexibility has regressed so much!

Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more!

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

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

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)

Repeat 1-3X
Optional: Pair with 30-minutes cardio of choice

Hi Everyone!

I have a brand new Total Body Cardio Fat Burning Workout for you today! This one got me sweaty & was a great challenge for my entire body. The only equipment you need is a chair (or sturdy surface to place your hand on during a Dip Variation).

This workout is actually a re-boot from a workout tutorial I filmed way back in 2012. I posted the original tutorial video below. I did that workout for reps, and didn’t include the cardio bursts that I implemented in the new workout. The first time I did it, I paired it with a 3.6 mile run outside. Pick whichever variation works with your schedule for the day, or do a round of each.

I am making plans for my New Year workout schedule! Do you have any requests, or anything that would help keep you on track? I can do a DietBet Challenge for anyone with Weight Loss goals starting either Thursday January 5th, or for the Month of February (when people start to lose some of the New Year’s Motivation). Let me know what you think in the comments below.

Let’s decide to have a great 2017 together.

I have had a LOT of requests for more meal plan information, so I am working on that. Plus, all of this holiday snacking means that I am in need for a Healthy Eating Re-Boot. Let’s make this journey together this year, and achieve all of the goals we have set for ourselves!

I have a lot of health, life and fitness related topics that I want to write about this year. One of my major goals is to take the time to make that happen. I have a long list of topics that I compiled based on questions people have asked me on Facebook or in the comments. If you have a topic you would like to see me discuss take the time to comment below and let me know what it is.

Have fun with today’s workout! Remember to push yourself through it, challenge yourself to go for more reps, work up a sweat, and get yourself breathing heavy. By challenging ourselves we grow stronger.

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

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

OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 

1. Mountain Climbers
2. Lunge Jump
3. Jumping Jacks
4. Dive Bomber/Up-Down Dog
5. High Knees
6. Pendulum Squat
7. Mountain Climbers
8. Oblique V-Up (right)
9. Jumping Jacks
10. Oblique V-Up (left)
11. High Knees
12. Single Leg Tricep Squat (right)
13. Mountain Climbers
14. Single Leg Tricep Squat (left)
15. Jumping Jacks
16. Plank Donkey Kick Side Jump
17. High Knees
18. Plie Jump
19. Mountain Climbers
20. Plank to Toe Walk

Repeat 1-3X

Workout Tutorial:

Hi Everyone!

I hope you are ready for today’s workout! I found it challenging! This is a full body workout, with a focus on Core strengthening. I also incorporated plyometric movements for an added fat burn/cardio challenge throughout the workout. Focus on proper form throughout. Good form is how you prevent injury. Push yourself for maximum reps.

In this workout I use one dumbbell and a stability ball. If you don’t have the equipment don’t worry! The weighted exercise can be done with body weight, or something from around the house. I demonstrate a variation for the exercise I do with the stability ball. There is always a way to modify, so you can do the workouts with what you have at home.

Feeling Good Post-Workout

I went through this workout once. I was hoping to get in a second round, but I wasn’t able to fit it in today. So if you have time, do a second round for me! I may actually end up repeating this workout, because I enjoyed the challenge a lot.

I posted a Healthy Cookie Dough Recipe: High Protein Snack, yesterday. I brought it to my family’s house for Thanksgiving, and even my nieces liked it! I have also served it to friends, and no one suspected they were eating something healthy! I have a brownie dip recipe that I need to share soon too. It’s delicious with sliced apples or graham crackers.

Tonight I made Cauliflower Chicken Fried “Rice” for dinner. It was tasty, and simple to make. Let me know which recipe you would like to see first (Healthy Brownie Dip or Cauliflower Fried Rice) in the comments below.

Gambit says hello!

I hope you all enjoy the workouts, and the schedule for this week! Let me know what you think, and how you like the 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

Interval Timer: 15 Rounds of 10/50

1. Supergirl
2. Lunge Jump
3. Down Dog Leg Lift-Right
4. Down Dog Leg Lift-Left
5. Jump Squat
6. Ab Pull/Decline Pushup or Frogger Pushup
7. Jumping Jacks
8. Reach Through Abs-Right
9. Reach Through Abs-Left
10. High Knees
11. Pendulum Squat
12. Plank Series
13. Wood Chopper-Right
14. Wood Chopper-Left
15. Burpee

Repeat 1-3X
Optional Cardio Addition from Weekly Workout Schedule.

Hi Everyone!

Are you ready to workout? I hope you answered yes! Today’s workout is a good one. It’s focused on strengthening your core and butt, but is still a great full body workout. Every other exercise is a Cardio Burn move so you will also be burning fat, and getting in a great cardiovascular challenge with this routine. You don’t need any equipment for this workout. I used the stability ball for one move, but I demonstrate an alternate exercise at the start of the video for anyone without equipment.

Pre-workout

I found this workout series very challenging! I was sweating like crazy, my waterproof mascara was all over my face by the end of the routine, and I definitely felt like I got in a good workout. Challenge yourself to go for max reps & really push through the workout. The great thing about HIIT/timed workouts is that you can always adjust it to your level. When you are just starting out you will need more breaks, and get in fewer reps. As you grow stronger you will find that you can push yourself to get in more reps. If that gets easy (woohoo for entering #TotalBeastMode!) you can add equipment such as a weighted vest or dumbbells to some of the moves to increase the challenge further.

Maverick seemed happy that I was working out!

These little modifications allow you to continue to progress the workout and break through any plateaus that you might be facing.

I went through this workout 1 time, and paired it with a 3-mile run. Jesse, Maverick and I had a family run last night. It gets dark super early at this time of year, so we put several blinking lights on the running stroller, wore bright colored clothes, and wore another blinking light. If you are running outside, be sure to stay safe and make sure any traffic can see you. Run against traffic, and never take it for granted that someone can see you, especially at night.

Sweaty post-Run. We wore bright colored clothing, and used blinking lights to stay visible.

I have had a great workout week so far, and I feel so much better for it. It’s amazing what exercise does for your body physically and mentally.  This week our new workouts included:

40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender
Total Body Workout with Fat Burning Cardio: 16-Minutes

I also taught a 60-Minute group yoga class on Tuesday, and got in a 3.5 mile run with the running stroller that day as well. I hope you are enjoying the workouts! Let me know how you are doing/feeling in the comments below!

Have fun,
Melissa

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

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

1. Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat

Repeat 1-3X

Bird-Dog

Hi Everyone!

It’s workout time! This is a quick, 16-Minute workout that will get you sweating! I love these short, but intense workouts. It’s what I need to get in my exercise, while working on the blog from home and taking care of my son. That or a few more hours in the day.

I have been really struggling to get in my workouts lately, and it felt AMAZING to get in a great workout and sweat. My son was awake for the whole workout, but he just watched intently (with the occasional cheer thrown in for good measure).

I have also stayed on track with my meals, focusing on healthy proteins, veggies at every meal and getting in plenty of water. I am making Maverick’s baby food, so it’s a good reminder for me to meal prep for myself as well. When you are busy meal prep and easy access to healthy choices is imperative.

Let’s face it, if it was always easy to get in a workout and make healthy food choices, everyone would do it all the time. It’s not always easy, but it’s worth it. Your health is worth it. After missing multiple workouts I realized how sluggish I was feeling. I was dragging, during my normal tasks, and feeling exhausted. Ironically, exercise gives you more energy. It sounds like it should be the opposite, but our bodies are designed to move. When we do things like exercise and eat well we are helping our bodies to function at their optimum level of health and fitness.

Keeping the baby warm on our walk.

It’s very hard for me to get in my cardio each day. I really miss running consistently. With the change to colder weather I worry about the baby outside. Sunday we had a warmer day, so I bundled Maverick up and took him for a walk outside. He enjoyed it and stayed warm, and it felt great to me to get moving.

As a new mom a lot of this is a learning process. It’s been one large life change after another & I put a lot of pressure on myself to get things done each day. As a work at home mom that means, blogging, setting up lighting/camera to film, filming, editing videos, social media posting, monitoring comments, deleting spam, replying to emails. As a stay at home mom that means taking care of my son, and managing the household. Being a mother (and a father too!) is a 24-hour per day job. It is the most wonderful thing I have ever experienced, but getting everything done is definitely a balancing act. Luckily Maverick is a very happy and well natured child. He watches me working out with interest, sleeps well at night, and doesn’t cry often.

Anyway, I hope that you enjoy today’s workout! Give yourself props for showing up and getting in your workout today. Sometimes just getting to that moment is an accomplishment in it’s self!

Have fun,
Melissa

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

PPS If you want to help support BenderFitness so we can 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 12 Rounds of 30/60.
*30 Seconds Cardio of Choice between each exercise*

1. Sumo Pushups
2. Plie Jumps
3. Rock the Boat Twist
4. Frogger
5. Leg Series-Right
6. Leg Series-Left
7. Surfer
8. Side Plank Elbow Tap-Right
9. Side Plank Elbow Tap-Left
10. Heel Tap Squat Jump
11. Pendulum Abs
12. Donkey V-Kick

Repeat 1-3X

Maverick’s view of the workout.

Post workout!

Hi Everyone!

I feel the need to workout today. Intensely. I’m tired, and feel sluggish, and I know that means my body is craving exercise. It sounds like a conundrum, but when I exercise I have more energy. Which means that not exercising can be a vicious cycle, because not exercising makes me feel tired, and then it’s harder to get moving. However, when I do I definitely notice the impact on my energy levels.

I have two workouts for you below. You can choose to do one, or pair them together. The first workout is low impact, but effective. The second workout is a cardio burn Total Body HIIT. Today is Black Friday, so I know a lot of people are getting their workout in by running from store to store, but I really feel the need to get in a great, sweaty workout today. Also, Black Friday shopping frightens me! I am staying away from the stores today. We are doing some photos for Maverick and then I am getting back to the safety of my home!

We had two amazing Thanksgiving celebrations, with my side of the family and Jesse’s side of the family. You guys probably already know how important my family is to me, but since having my son seeing him with our family just melts my heart and makes it feel so full at the same time.

Well, I am off to try and get in my workout early! I would like to have it done before we go for Maverick’s photos today. Sometimes when I push off my workout I end up missing it.

I hope that you enjoy today’s workout(s)!

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

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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

Good Morning Everyone!

How are we midway through the week already? Does anyone else feel like time is rushing by? Today’s workout is a full body routine, but you will definitely feel it in your core. I did this workout for Reps, but you can do it HIIT style by setting your timer for 13 rounds of 10/50 and going for max reps.

I enjoy the challenge of Repetition based workouts in a different way than I enjoy HIIT. Your body responds differently to each technique, and that is a great way to keep making progress.

I filmed a workout collaboration with Sean Vigue yesterday, so we have a new Yoga workout headed your way. The workout is a Power Yoga flow. We combined some fast paced ashtanga styled movements (one breath per movement) for increased fat burning and total body exercise with a slower core based flow. I think you guys are really going to enjoy it!

Yesterday, in addition to filming my collaboration with Sean, I did 20 Squat Jumps and Lunge Jumps 2X as some bonus exercise. It was one of those days where I just had to squeeze in some extra movements so I got in a little bit extra where I could.

I was thinking of doing a Thanksgiving 5K, but it’s supposed to be raining and close to freezing temperatures, so I think I am going to just do an AM workout in the warmth of my home. I don’t mind running in a nice summer rain when it’s warm outside, but I do not like being freezing and wet!

I hope you all enjoy today’s workout. I am looking forward to sharing the new routine with 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

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

*Cardio options: high knees, jump rope, jumping jacks, mountain climbers

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X