Hi Everyone!

I am super excited to share today’s brand new workout with you! Today we have special guest instructor Millionaire Hoy!

This is a fantastic Full Body workout, that incorporates all kinds of new and fun movement combinations. There are movement patterns in here that I have never tried before, so you know when I am cleared to workout I will be trying out this routine!

It’s an Interval Fat Burning Workout so be sure to push yourself the entire time & work at your maximum. You should work up a sweat, and be breathing hard during the workout. Those are good signs that you are really pushing yourself!

Research shows that when it comes to burning fat and maintaining lean muscle mass workout intensity matters. Higher intensity workouts lead to more fat burn, and this workout style helps build lean muscle. That lean muscle then translates to a higher metabolism and a greater burn ALL the Time!

You can find Millionaire Hoy on Youtube: www.youtube.com/yaboymillhoy and on Social Media (Instagram, Twitter & Snapchat): @yaboymillhoy

Special thanks to Millionaire to helping me out while I am waiting to be cleared for exercise again, so I can keep bringing your guys new workouts! We have another Special Guest workout with Sean Vigue headed your way. It will be a brand new Full Body Pilates workout, so stay tuned for that one!

I am slowly, but surely regaining strength and endurance. I am limited to walking right now, but I feel better and stronger every day! This photo is from yesterday at 12 days Postpartum. Maverick loves going on walks!

I got in a nice walk with Maverick today. We did our 5K loop, which is the longest I have done since delivery. I felt great the entire time (and afterward!) Jesse and Monty ran 7 miles in the same amount of time I walked a 5K. 😊 Did you try today’s Abs and Arms workout? Plus, tomorrow I have a special workout for you all with Millionaire Hoy. You are going to love his workout! #BenderFitness #workout #postpartum #postpartumfitness #feelinggood #MaverickBender #Ilovemybaby

A photo posted by Melissa Bender (@benderfitness) on Jul 16, 2016 at 3:08pm PDT

Have fun with today’s workout!
Melissa

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

Workout Breakdown:

Warm-up — 00:28

Water Break — 02:34

Circuit 01:

01 — Heisman Sprints — 02:59

02 — Squat Ab Burpees — 03:59

03 — S2S Jab Sprints — 04:59

04 — Scramble Jacks — 05:59

05 — Stacker Thrusts — 06:59

06 — Sagat Sprints — 07:59

07 — Majesty Squats — 08:59

08 — T-Jugglers — 09:59

09 — Brisk March — 10:59

10 — Free Throw Burpees — 11:59

11 — Squat Jab Combo — 12:59

12 — Toe Tap Kicks — 13:59

13 — Hit & Run — 14:59

14 — Clap Tuck Burpees — 15:59

15 — Gravity Climbers — 16:59
Cool-down Stretch — 17:59

Hello Everyone!

Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!

Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.

Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.

Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3

Have fun with today’s workout!
Melissa

PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness

Equipment:  Gymboss Interval Timer set for 15 rounds of 10/50.

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

Repeat 1-3X

Good Morning Everyone!

It’s time to get in your daily workout! Did you enjoy your rest day yesterday?

This Week we had some great workouts on the list. I only included one rest day this week, but you can always modify the schedule to fit your own needs:

Workout #1: Standing Lower Body Home Workout
Workout #2: 15-Minute Cardio HIIT Fat Burn: No Equipment/Body Weight Workout
Workout #3: 20-Minute Low Impact: Core & Butt Mat Workout
Workout #4: 20-Minute HIIT Boot Camp: Home Workout
Workout #5: Arm & Leg Sculpt: Home Workout
Workout #6: That’s Today! Full Body HIIT time!

Aim for 1-3 Rounds per workout. You can always pair a workout with 10-30 minutes of Cardio of Choice (running, walking, jump rope, etc). Listen to your body as you develop and progress your workout schedule. It’s important to find the balance between continually challenging yourself, and also taking enough rest to allow your body to make the fitness gains you are looking for. Your muscles grow stronger when they heal (during rest) so don’t skip out on your rest day!

I am currently 40 weeks + 4 Days pregnant, so I unfortunately won’t be joining you for this workout, but I will be exercising today. Check in on my Facebook (@MelissaBenderFitness) and Instagram (@BenderFitness) for the latest updates.

When I filmed this workout, I completed it for time, but you can also choose to do it for reps.

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

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Have fun today!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

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

This is a great full body routine that will work every part of your body. If you didn’t try yesterday’s core workout you can pair them together! You can find the core workout here: Belly Fat Banisher Workout: Ab & Fat Burn HIIT.

I am officially 39-Weeks pregnant today. I still feel great. My workouts are primarily walking, squats, lunges, plies, and pelvic tilts. Almost time to meet Baby Bender! It’s funny, when I originally filmed this workout I apparently had sinus infection and wasn’t feeling very motivated. Today I looked at this photo and thought “Wow! I could lay on my stomach!” hahaha.

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

I hope you enjoy today’s workout! I can’t wait to start filming my brand new workout program after I have the baby (and am medically cleared to workout!)

Melissa

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

Set Your Gymboss Interval Timer  for 15 Rounds of 10/50.

1. Walk the Plank Tap
2. Seated Wood Chopper-Right
3. Seated Wood Chopper-Left
4. Plank Cross Tap
5. High Knees
6. Squat Jump
7. Lunge Lift-Right
8. Lunge Lift-Left
9. Burpee
10. High Knees
11. Hip Thrust-Right
12. Hip Thrust-Left
13. Down Dog Hop-Right
14. Down Dog Hop-Left
15. High Knees

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

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 2

Wood Chopper: Part 2

Plank Cross Tap
(Cat Attack Optional)

High Knees

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Ready for Round 2?

Hi Everyone!

I have a fun and challenging Full Body Sculpt & Sweat Workout for you today! One round of this workout only takes 15-Minutes. You can repeat it for a longer/more intense workout.

We had technical difficulties with the original video so I re-filmed the workout after taking a Ballet class. I could definitely feel the challenge when we re-filmed this one!

The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo.

I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.

I hope you enjoy this workout! As always you can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Let me know what you think! Tag me in your photos! I love seeing you participating in the workouts.

Have fun today & keep making healthy choices!
Melissa

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.

• HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
• Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
• Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.

1. Jump Lunge
2. Up/Down Dog-Dive Bomber
3. Squatting Warrior III
4. Pistol Squat-Right
5. Pistol Squat-Left
6. Jumping Pushups
7. Side Plank Drop-Right
8. Side Plank Drop-Left
9. Hopping Lunges (Forward/Back)-Right
10. Hopping Lunges (Forward/Back)-Left
11. Full Boat/V-Up
12. Scissor Abs
13. Superman Lift
14. Plank Walks
15. Goddess Twist

Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front.
Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.

Dive Bomber: Part 1
Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.

Dive Bomber: Part 2
Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.

Dive Bomber: Part 3
Press the hips forward. Lift from your lower back, and com into Up Dog position.

Squatting Warrior III: Part 1
Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.

Squatting Warrior III: Part 2
Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward.
Return to Chair pose and repeat the movement on the opposite side.

Pistol Squat:
Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Pistol Squat:
Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Jumping Pushups: Part 1
Start in Plank Position. Complete one pushup.

Jumping Pushups: Part 2
Jump your feet to each side of the mat. When you return to center start over and complete a pushup.

Side Plank Hip Drop: Part 1
Start in side plank with your arm below your shoulder.

Side Plank Hip Drop: Part 2
Drop your hips toward the ground. Immediately press back up to lift the hips high.

Hopping Lunges (Forward & Back): Part 1
Start in a Lunge Position.

Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.

Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.

Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).

Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.

Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.

Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.

Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.

Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.

Hi Everyone!

This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.

You might be wondering what the difference is between an Isometric exercise, and a Plyometric exercise. Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).

Dancer Pose

Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. When I filmed this workout I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form.

It is important to switch up the style of challenge to your body. It helps you continue to progress with your level of fitness, and allows your body to learn to adapt to new things.

Have fun with today’s workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise. 
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

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

Hi Everyone!

I hope you’re ready to workout! Today’s workout will only take 15-Minutes per Round. The goal is to push for as many reps as possible during each 50-second interval. Focus on maintaining good form throughout for each exercise.

HIIT workouts are linked with increased fat burning, while maintaining lean muscle mass. That means you can burn fat, while keeping your metabolism boosted at the same time.

This week I hit the 37-Week Pregnant mark. It seems like time is flying by! I know I keep saying that, but it remains so true. If my baby comes on time we will be meeting him in about 3-weeks! Yesterday I did a 2-Mile Run, followed by a 1.5 mile walk outside. It felt great! One of my neighbors told me that my baby is going to come out running.

Running at 37-weeks pregnant.

I am way behind on my Fit Pregnancy update posts, so I will make sure I start working on that. I have been working on putting together some challenge groups using my 30-Day challenge workouts. What would you like better:

-30-Day Challenge groups that you can join to help keep you on track with the workouts.
-12-Week Workout Challenge using my Bikini Prep Program to help keep you on track.

I am still in the organizational phase, but I have a lot of the prep taken care of already.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

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

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

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