Hi Everyone!

It’s workout time! We have a brand new 20-Minute HIIT Boot Camp workout for you! Jesse is doing this workout with you, so be prepared to have some fun during the workout. I was having a hard time not laughing behind the camera (a few times I couldn’t hold it back!)

Jesse had a rough and stressful day, and really didn’t feel like working out. Then the tired hit before he could start the workout and he REALLY didn’t feel like exercising! What’s the best remedy for a stressful day? What is a great energy booster? That’s right! Exercise. So guess what….he did it anyway. The truth is that we all have days when we just aren’t motivated to workout, but doing it anyway helps you stay consistent and that is when you get results.

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.

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.

I taught a 60-minute Yoga class last night, and I am presenting at a wellness fair today. I hope you guys enjoy today’s workout! It’s a really great routine! Let me know what you think in the comments below or on Social Media.

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

Set Your Interval Timer for 15 Rounds of 30/50.

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!

Are you ready to have a good week? I know I am! Last week my workout schedule imploded a bit. Things went wonky and I just couldn’t fit everything in. As a brand new mom I am still adjusting to some of the schedule changes.

My son is a great sleeper at night, but his nap schedule is not as solid yet. I did some thing yesterday to make life easier on myself during the week. I meal prepped a ton of chicken (Jesse actually cooked it, I just told him what I needed), and a bought a bunch of frozen steamable vegetables. My goal was to make cooking this week easier on myself, and less time consuming. It will also help me stay on track with making healthy food choices.

I have blog topics I want to write about, fitness success stories I want to share, and workout videos I want to film. Being a mom is a 24-hour job, and sometimes getting those things checked off on my list, along with all the around the house stuff just becomes too much to realistically fit into a day. Slowly, but surely I am figuring it out.

My BodyRock Mom workout will be live today at 2PM eastern on Facebook. If you want to sign up for notifications you can do so here: http://www.bodyrock.tv/bodyrockmom/signup. Maverick has his doctor appointment for his 4-month checkup today, so hopefully he is in a good mood during the workout!

I hope you enjoy today’s workout. It’s a full body routine. My goal is to film a new workout today, but if I can’t I will be doing this workout and aiming for 20-reps per exercise. Remember, go at your own pace. Pause the video if you need too & pick the number of reps that is right for you.

I also posted the playlist for the Booty Sculpt Challenge below, so be sure to check out today’s move!

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. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

Repeat 1-3X

Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted a cardio video below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

I posted two cardio workout options below. You can pick the one that is most appealing, or even do all three videos together. I am a day behind on the 30-Day Move challenge, so I will be posting two challenge moves today. I apologize for that, I was not feeling well yesterday & I took the day fully off, and did a whole lot of nothing. I just focused on playing with and taking care of my son.

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.

I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

I will have more recipes to share with you. I will post them as soon as I have a chance!

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: 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

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

1. Jump Rope
2. High Kness Jump Rope
3. Jump Rope
4. High Knees Jump Rope
5. Jump Rope

Section 2: Cardio Fat Burn

1. High Knees
2. Burpees
3. High Knees
4. Burpees
5. High Knees

Repeat 1-3X

 

Hi Everyone!

It’s workout time! Are you ready for a great Total Body HIIT Workout? You don’t need any equipment for this one, but you will definitely feel the workout!

I especially liked the Side Plank L-Lifts. They are a tough exercise, so if they become too intense, hold your side plank. I do encourage you to try for as many reps of the full exercise as possible. Also, in the video I accidentally skipped one exercise and added it to the end. So when I say “This is the last exercise” there is actually one more move.

I actually filmed this workout as a tutorial only video about 5-years ago, with my friend and special guest, Cydney. Originally, I did this workout for reps:

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

You can choose to do it for Reps or as an Interval Workout with me. Or, you can aim to do one round of each. I used some different movement variations in this workout. You can scroll through the video before you get started to check out the exercises if you aren’t sure what they are.

I also posted the Day 2 Booty Sculpt Challenge Move of the Day below. I did two sets of 20 Reps in addition to the 16-Minute Total Body HIIT workout. I intended to get in 3 sets, but I got busy and forgot. I will be posting each Move of the Day here: https://www.benderfitness.com/30-day-booty-sculpt-move-of-the-day-challenge. I will have the Day 3 Exercise posted today.

My total workout yesterday was: 

1-Round of today’s workout.
3.6 Mile Run Outside
2 Sets of 20 Elevated Single Leg Squat

Tomorrow my son will be 4-months old. It’s amazing how many skills he has learned in this relatively short period of time. I feel so much stronger than I did when I first started back to working out when I was 6-weeks postpartum.

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

Workout Top by: Affitnity

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. 

–Buy a Gymboss now.! Interval Timer: 16 Rounds of 10/50
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist

Repeat 1-3X

Good Morning Everyone!

I hope you are ready for another workout! I posted two workout options below for you. The first is a 20-Minute Full Body No Equipment Workout. I actually filmed that one when I was about 13-weeks pregnant! It’s a great full body workout though, just be sure to push through it. I was pacing myself during the workout to be sure I didn’t over do it.

The second video is the Stability Ball: Butt & Belly workout I posted last week. I really liked that one, and it actually made my core a little bit sore so I know I was hitting some muscles in there that needed the work. You can choose one, or pair them together for today’s workout.

Our Workout Week so Far:

Workout 1: 15 Minute Plyo HIIT Workout: Burn Fat Fast 
Workout 2: Standing Workout: Full Body Workout with Dumbbells or 30-Minutes Cardio of Choice

As you guys know, Maverick has had his first cold, so I haven’t been filming new workouts for the past few days. He is feeling much better so we will be filming today. In fact, Jesse and I are filming a workout together this evening! It will be fun to have both of us in front of the camera and working out with you.

Yesterday I wasn’t able to do a full, formal workout because I was taking care of the baby. I challenged myself to get in more general activity/steps per hour throughout the day. I also did 10 Warrior Deadlifts per leg with two 20-pound dumbbells, and 10 Romanian Deadlifts with my barbell (75 pounds total) and I got in a run. Jesse cooked dinner and took care of the baby so I could get on the treadmill. I ran 4-Miles, and it felt amazing! I have only been running with the stroller, in our insanely hilly neighborhood, so it felt good to let my legs move a little bit faster.

I originally planned to do the whole run as a steady state cardio at 8:30, thinking that would be challenging enough for me because I have been averaging between 9:30 and 10:05 minute/mile pace on my runs with the baby. I was pleasantly surprised to find that the 8:30 pace (7.0 speed on the treadmill) felt easy. I progressed my paces during the run, worked up a great sweat, and felt fantastic the whole time. It’s amazing how much I love running now. When I first started I despised it, and stuck through it out of pure stubbornness only.

The run was 4-miles total, and I progressed the speed on my treadmill from 7.0 to 8.0 by the end of the run. So the speed ranged from 8:30 min/mile to 7:30 min/mile. The whole run took me 32 minutes and 14 seconds.

I also have good news on the Patreon front! I mentioned the other day that my entire page was accidentally deleted and all pledges were deleted. It looks like they were able to restore the pledges that were previously made to help support BenderFitness and get us new equipment. If you want to help (even $1 per month helps! If everyone who used BenderFitness contributed $1/month we would be able to dedicate ourselves to blogging full time, plus have a great filming team) you can do so here: https://www.patreon.com/BenderFitness.

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

Set Your Interval Timer for 15 Rounds of 30/50.

30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise

1. Surfer
2. Hip Thrust-Right
3. Hip Thrust-Left
4. Side Lunge Punch
5. Mountain Climbers
6. Leg/Hip Lift
7. Angel Abs
8. Plank Knee Sweep-Right
9. Plank Knee Sweep-Left
10. Burpee
11. Lunge Hop-Right
12. Lunge Hop-Left
13. Warrior III-Right
14. Warrior III-Left
15. Sumo Pushup

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

Equipment: –Buy a Gymboss now. 

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift

Repeat 1-3X

Hi Everyone!

It has been a busy day in the Bender household! We got a lot done today, including this 35 Minute Full Body Workout Routine. I included the warm-up and cool down in the video. I will also be uploading the different segments separately. I still need to edit those videos before I can post them. The baby was incredibly patient today during filming. He does make a guest appearance during the Cool Down portion of the video.

I hope you like the longer workout today. You can still repeat it if you are up for it. I went through it 1X today.

I also did my 10-Sun Salutations this morning while Maverick had playtime on his mat. I posted the Sun Salutation video below for anyone who is following along.

I also took Maverick out for two walks today. I had some errands to run close by and it was gorgeous (80 degrees F today!) so we walked to get those done. When Jesse came home from work he wanted to go for a family walk so we did that together.

All in all, it was a wonderful and productive day. I hope you enjoy the workout!

Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

Warm Up: 30 Seconds High Knees Marching Before Each Exercise

1. In/Out Squat
2. Forward Lunge-Alternating
3. Butt Kicks
4. Lateral Hops
5. Jog

Workout: Each Section 5 Rounds of 30/50. 30 Seconds of Cardio Before Each Exercise:
Section 1:

1. Crescent Pushup-Alternating
2. Tricep Extension
3. Rotating Curl-Right
4. Rotating Curl-Left
5. Bent Over Row

Section 2: 

1. Weighted Lunge-Right
2. Weighted Lunge-Left
3. Plie Switch
4. Warrior Twist-Right
5. Warrior Twist-Left

Section 3:

1. Leg Lift Plank
2. V-Up
3. Spiderman
4. Bow Pose or Superman
5. Scissor Toe Touch

Cool Down:

1. Jumping Jacks
2. In/Out Squats
3. Side Stretch
4. Plie
5. Side Stretch
6. Down Dog
7. Forward Fold
8. Pigeon Pose
9. Up Dog
10. Pigeon Pose

Good Morning Everyone!

I hope you have had a great weekend so far! Are you ready to start this weekend off strong? I know I am! I planned on filming on Friday, but I was called in to work so I wasn’t able to get a new video done. There is a Quick, 15-Minute Per Round Full Body HIIT Workout video posted below.

Jesse had a Half Marathon yesterday. He did fantastic! The photos below are of him racing to the finish line. He was able to do negative splits for the race. That means that as the race progressed into the later miles, his speed increased. So his last several miles were his fastest. Running, especially for longer distances has a lot to do with running strategy so you can maximize your performance. You have to know what your body is capable of, and be in control of your running speed and form throughout the race.

I have to admit: I had race envy. This is my favorite race of the year, so it was weird watching it instead of running it. Although, I will say it was wonderful watching Jesse run and cross the finish line! Jesse took Maverick up to the rewards ceremony with him as he collected his medal. I plan to be back running this race next year. It’s been really tough getting in my runs.

I will be filming a new workout tonight, and my newest BodyRock Mom workout will be Live on Facebook tomorrow at 2PM eastern. In the mean time you can do the workout below.

Have fun with this one!
Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Repeat 1-3X

https://www.facebook.com/photo.php?fbid=10100118750366816&set=pcb.10100118750511526&type=3&theater

Hi Everyone!

Welcome to today’s Full Body Workout! Are you ready to get in a quick workout for your entire body? Today’s workout is comprised of three sections:

1. Thigh & Butt Sculpt
   2. Core Sculpt
   3. Arm & Back Sculpt

You can choose to do each section on it’s own by clicking on the links above, or do the full length workout video as it is posted below. Each portion of the workout will take 5-minutes, so total workout time for the full length workout is 15-Minutes per Round.

All you need are two dumbbells, and a chair or other sturdy surface that you can put your foot up on. Breaking the workout up into segments made it much easier for me to film around my son’s napping schedule. Let me know if it makes it easier/more convenient for you to have the shorter workout options in addition to the full length workout. I will be checking the comments for your thoughts!

We are working hard to improve BenderFitness and make our workouts as user friendly as possible! Thanks for working out with us!
Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout. 

Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left

Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs

Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left

Repeat 1-3X

Hi Everyone!

Today’s workout is a different type of challenge! It utilizes movements that require strength and stretches your muscles at the same time. This is a great way to build lean muscle while maintaining your flexibility. I also incorporated cardio bursts throughout the workout to keep your heart rate up and burn fat.

I found this routine challenging, and I hope you do too! Push yourself throughout to do the most reps you can with good form. With workouts you get out what you put in, so you really want to challenge yourself. The goal is to challenge your body, work up a sweat, and increase your heart rate.

Flexibility is important for all of your workouts because it allows you to utilize your full range of motion during every exercise you do. This means you are using your muscles more fully during each exercise. This workout utilizes each plane of motion to help you achieve muscular balance and strength throughout your body, while maintaining bio-mechanical alignment.

My new workout program, with brand new videos starts Sunday August 21st, and my dietbet weightless challenge starts Monday August 22nd: www.dietbet.com/benderfitness.

Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2