Grab your dumbbells for this fun and challenging routine. One round only takes 15-Minutes, and it can be repeated up to 3X.
This workout routine is focused on building full body strength, fitness, and lean muscles. Don’t be afraid to push yourself. Breathe heavy, get sweaty and have fun!
I am focusing on re-building my strength, endurance and overall health and fitness. To be honest, it isn’t easy. It’s a lot easier to keep going once you have established a consistent routine. When your routine stops working with your lifestyle or is consistently met with obstacles things get much harder.
It takes a lot of effort to establish a new routine, but the end result is worth it.
I hope you enjoy today’s workout! Let me know how many rounds you get in.
Melissa
The Workout Video:
The Workout Breakdown:
No Equipment. Total Core Workout + Fat Burning Exercise Routine. Build strength and cardiovascular endurance.
Welcome to a great full body workout routine. This workout requires no equipment and can be completed with body weight. As always, you will find the full length workout video below.
This was my first workout back to HIIT after an extended break. I did keep up with some yoga, but definitely had a decline in my overall health and fitness. I’ve got some work to do to re-build, but I’m excited for the journey. Plus, I’ve noticed that every time I workout my kids also want to workout or stretch with me. It’s not just my health and fitness that I’m building. These little ones are paying attention and my healthy habits are helping them create their own.
Family Flex.
I paired today’s workout with a mile walk on the treadmill. I kept it simple, 3.0 mph speed, Incline level 2. You can repeat the workout 1-3X or do just one round. I’m starting out with one round. As my fitness level improves I will start to repeat for another round or two, or add some higher intensity cardio after the workout.
My current focus remains on CONSISTENCY. Showing up on a regular basis for my workouts, week in and week out. Consistency is more important than having one great week, or two great weeks. In that vein, I’ve committed to keeping active on a daily basis with at least one mile of walking. This is intentional walking or other exercise, outside of my normal daily activity.
I’m re-training my mind and body to show up for my health and my future self. I love taking care of my family, and sometimes do so at the expense of my own workouts, sleep, etc. I’ve been reminding myself that my family also relies on me maintaining my health and wellness, so that needs to be a priority, too.
I enjoyed being back to filming and I hope you enjoy this workout as much as I did. I would love to hear which exercise you enjoyed the most and which you found most challenging. I found the single leg hip tap most challenging, but it was also one of my favorites from today. My second favorite was the Beast Heel Press.
Post workout stretching to keep mobile.
Have fun with today’s workout and let me know what your goals are this year, and how you’re doing with staying on track so far. Let’s keep building our health and wellness together. I’m looking forward to the year ahead and sharing plenty of new workouts with you.
Welcome to a great, full body workout! For this routine you will need two dumbbells. One round takes 15-Minutes. It’s quick, effective and will give you a great workout in a short period of time. This routine focuses on compound exercises to maximize the workout efficiency in the shortest amount of time. You will find the full length workout video, breakdown and photo tutorial below.
I got in one round, but if you’re up to it I recommend repeating the workout up to 3X.
I’ve been continuing to struggle with some fatigue and decreased stamina. So I am slowly re-building and carefully listening to my body as I get back into working out consistently. Doing one round of this workout was the perfect building block for me. My focus right now is on continuing to re-build my health, strength and endurance. That means starting out small, re-building the foundation and expanding from there.
Historically, I don’t get muscle soreness from working out. I get sore maybe 1-2X per year if I do something particularly intense or that involves a lot of deep stretching. Lately, I have to be very careful about overdoing it or intense muscle soreness makes it hard to do much for several days to a week. One round of this workout was perfect, because I got only mildly sore. That means I can continue to workout, recover and build muscle.
If you do experience muscle soreness, try some gentle walking and stretching to help move it out. Staying still can make the soreness worse. Also, be sure to support your muscle recovery with protein, nutrition and hydration.
As far as what’s been causing my fatigue, I had some testing done that showed low iron, which I’ve been focused on restoring through nutrition and a daily vitamin. My doctor isn’t fully convinced that’s the culprit of my energy depletion, so I had some additional blood testing done this week to rule out Lyme disease and a reactivation of Mono.
Remember, exercise should be focused on improving your health. Sometimes that means pushing yourself harder (because you know you can!). Other times, that means easing off a bit and respecting what your body needs right now. For me, that means slowly, but surely getting back into my exercise groove.
I hope you enjoy the workout! Let me know how many rounds you did, what your favorite exercise was and which move challenged you the most! Most importantly, have fun and focus on your health! Feel free to do some silly dances or wiggles in between each exercise to keep your body moving.
Welcome to today’s workout! I’m happy that you’re here. This is a full body workout, and it takes 20-Minutes per Round to complete. This routine requires no equipment, and is completed with body weight. We have some fun and challenging exercises. Push yourself to get in max reps with good form.
As always, you will find the full length workout video and workout breakdown below. You can repeat this workout up to 3X for a 60-Minute Total Body Workout. Lately, I’ve been aiming for 1-2 Rounds plus 30-Minutes of walking on the treadmill. This helps me hit my movement goal each day.
I’m aiming to get in at least 10,000 steps per day. I’ve been working a lot, so I have needed to be more intentional with the amount of movement I am getting in. It seems like the more I move the better I feel, but we are so busy that it’s been tricky to stay in motion. Unfortunately, I’ve been experiencing a lot of fatigue over the past few months, but I finally feel like I am starting to get better. Energy levels have a significant impact on your daily health and mood, so I definitely need to put in some work to improve mine.
In addition to movement and exercise, I’m also focusing on my nutrition and planning out some vegetables and herbs to plant in my garden this year. There’s something so wonderful about fresh vegetables. Last year we lost a lot of what we planted to a groundhog and deer. As a result, this year I’m going to try and focus on some container gardening.
Historically, I’ve found it easy to grow tomatoes, onions, zucchini, eggplant and watermelon. This year I would like to add spinach and basil. If you have any vegetable garden must haves please let me know in the comments. My kids love to help with gardening so it’s a fun family activity in our household.
Our area sometimes gets snow late in the season, but I would like to have my plants started by the end of March or early April. It’s important to your overall health to focus on both activity and getting in a nutrient rich diet.
Have fun with today’s workout and let me know how many rounds you got in! Remember, whether you get in one round of 3, you are showing up for yourself and your health. Keep up the good work. Your health is worth it.
If you have a favorite exercise and a most challenging exercise let me know in the comments.
Welcome to today’s workout! This full body workout can be done with no equipment, or with minimal equipment. One round only takes 10-minutes, so this is a quick workout that is repeatable.
I started (and ended the year) sick, so this is my first more intense workout and it felt wonderful. I eased back into workouts with a few days of yoga and walking on the treadmill. I was ready and excited to get back to a more normal workout routine.
In the year ahead I am focusing on my health and energy. Those two things impact the way you experience everything in life. When you are feeling good it can be easy to forget how important health and energy is, but it’s worth the effort of exercise and eating nutritious foods. When you get sick or you struggle to get through the day because your energy is low, you suddenly realize how much of your daily life is impacted by your health.
After being sick, I definitely notice that my endurance and strength aren’t at the level that I am used to. I was especially fatigued on the Plank Chest Tap and Sumo Pushups. As I get back into my routine, rebuilding strength and endurance will be part of the process. I’m excited to feel the changes that are coming.
Post Workout Glow.
Remember, you are doing something positive for your health by showing up today. Whether you get in one round of today’s workout or multiple rounds you made a choice that has a positive impact on everything you do.
I’m so glad that you have chosen to workout with me today.
As we head into the week I like to set some goals for myself. This week I intend to complete 5-workouts, stay hydrated and get 7-8 hours of sleep per night. The sleep component is a BIG one for me, because it impacts how I feel on a daily basis. I normally sleep very well, but when my children wake up in the night I have a difficult time falling back to sleep.
I would love to hear your goals and what you are working toward right now. Please share them in the comments and let me know if you had a favorite exercise during today’s workout.
Optional Equipment: Dumbbells and Bench or Elevated Surface. All exercises can be completed without equipment.
Repeat 1-4X.
Jumping Jacks
Decline Spiderman
Extended Hip Lift
Mountain Climbers
Squatting Leg Abduction: Right
Squatting Leg Abduction: Left
High Knees
Knee Drop/Chest Press Plank
Lunge Jump
Sumo Pushups
*I did 4 Rounds.
Jumping JacksDecline Spiderman PlankLeg/Hip Lift: Part 1Leg/Hip Lift: Part 2Mountain Climbers: Part 1Mountain Climbers: Part 2Squatting Leg Abduction: Part 1Squatting Leg Abduction: Part 2High KneesKnee Drop Plank to Chest Tap: Part 1Knee Drop Plank to Chest Tap: Part 2Lunge JumpSumo Pushups
I’ve been working my way through a fun project: re-filming my Bikini Competition Prep Workout series! When I originally filmed this series, I filmed the videos for Reps (original video is shared below). In the updated version I am doing the workouts in timed intervals. The pace increases the intensity and makes this a fun and effective workout.
I’ve really enjoyed the challenge of re-visiting and re-filming these workouts. I originally filmed these workouts more than ten years ago! I’m really enjoying seeing the differences between filming this at 29-30 years old and doing these workouts now at 40-years old. I’m interested to see if the results are the same or if I need to make adjustments to the program.
Photo from my first time filming this workout for reps back in January 2013.
Re-Experiencing this workout series at 40-Years Old:
A few things have struck me about this workout series as I’ve re-filmed it. First, these workouts are solid and effective. Filming them for time is more challenging to me than the original process of filming the videos for reps. Part of that is because I know how many reps I did the first time through, so I am to push myself to get at least that many reps during each timed interval.
The major thing that has struck me about re-filming this series after ten years and two kids: Being consistent with my workouts over the past ten years has been great for my overall health and fitness level. I was a little bit nervous about re-filming this series because my life has changed so much over the past decade. One of the biggest ways being: having two children, balancing their activities schedule and working some evenings means I have a lot less time and scheduling freedom. It’s not as easy to get in my workouts and requires dedication, determination and planning.
It has been wonderful returning to this series, and finding it challenging, but within reach. I don’t have any aches, pains or mobility issues. I think that’s in large part due to the exercise that I’ve done over the past decade. Never underestimate how much exercise impacts your health, wellness and daily life experience. I love that I feel physically just as healthy and happy at 40 as I did at 29 years old.
I really hope you enjoy today’s workout! Let me know if you have a favorite exercise and which exercises you find most challenging. Have fun, push yourself and keep on moving. Your health is worth the effort.
1. High Knees 2. Reverse Lunge Step Up (right) 3. High Side Plank Reach Through (right) 4. Reverse Lunge Step Up (left) 5. High Side Plank Reach Through (left) 6. Temple Tap Abs 7. Plank Jumps 8. Squat Jump 9. 1 Leg Hip Thrust (right) 10. 1 Leg Hip Thrust (left)
*Do two rounds with me in this video. Optional: Pair with two mile walk or run.
I did an “easy paced” two mile run on the treadmill: Speed 6.0, Incline 1.Â
Easy means: I could hold a conversation at this running pace. Your pace should be modified to your own running level.Â
Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises.
I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging.
You will find both versions of the workout video below.
Bonus Cardio:
I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional.
HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series
I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.)
It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40.
One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.
Live Classes Coming Soon!
I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube.
I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that!
I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you.
Welcome to today’s workout! I have another Resistance Band workout for you. This is a fantastic, full body workout with resistance bands. If you don’t have bands, don’t worry! You can incorporate dumbbells and/or body weight during this routine. You will find the full length home workout video below.
Remember, there is always a way to modify a workout. I really enjoy switching up workout techniques, so the addition of bands has been fun. Plus, I love that exercise bands make it easy to workout while traveling, exercise in hotels or anywhere you go.
If you haven’t had a chance to try Resistance Band Workout #1, you will find the link below. I definitely recommend giving it a try.
I’ve been using resistance band exercises with my patients for years, because it’s a great low impact option to improve muscle activation and build strength.
Resistance bands typically don’t cost a lot of money, and they are easy to travel with.
Require more stabilization and core activation during exercises.
Can improve mobility and stretching.
You can apply resistance through a full range of motion.
They can be a great option for people with decreased grip strength or carpal tunnel syndrome.
I personally like to use resistance bands as part of my training routine, in addition to dumbbells, but they are a great inexpensive option to add resistance into your home workout program without breaking your budget. If you travel regularly, it’s a great way to take your workout with you.
Challenge Yourself
This is a great workout to repeat. Aim to get in 2-3 Rounds to really maximize the burn, or pair with with some cardio. Don’t be afraid to challenge and push yourself. It’s important to move outside of your comfort zone, and allow yourself to be uncomfortable. Reminder: uncomfortable isn’t the same as hurting yourself. Discomfort during exercise generally allows us to push our boundaries and grow. Pain is different. We don’t want to cause injury. Learn how to recognize the differences between pain and discomfort.
I need to start challenging myself more (again). I enjoy challenges and making progress. Whether I am working toward a specific goal or not I consistently workout because my health is important to me. I don’t need a set goal to stay in motion. That said, I’ve been working out for the health of it for a while now. It’s time to start amping up the challenge and trying something new.
I’ve shared some new challenges in my Member’s group. Right now we are working through the Fit at Home Challenge (schedule below). I’m excited and ready for what the next challenge brings.
As I continue to build up my membership program, I would love to hear from you: what would you most like to see as part of my membership? What would bring more value to your health and fitness routine?
I will continue to share free workouts here, but building my membership program is what allows me to do that.
Welcome to a fantastic, full body workout. You don’t need any equipment for today’s workout. This is a completely body weight home workout. You will find the full workout video and breakdown below.
I originally filmed this workout more than ten years ago! I modified it from a group class that I taught. I was also prepping for my first NPC competition when I filmed this routine. There are a few differences in our videos today. Jesse is providing me some encouragement and prompting me with my workout list during this video. You will hear him from behind the camera. We are also combining timed exercises with repetition based exercises.
These days you guys don’t hear much from Jesse, unless he gets in front of the camera and films a workout routine.
The format of this video is a little bit different than the way I taught it in my group class. In the group class we did all of the exercises for time. It’s easier to allow everyone to work at their own pace that way. Below the workout video you will see a breakdown for time or reps. You can follow along with the video and do the full workout with me, or watch the video to learn the exercises and do the whole thing for time.
I have to admit that seeing this video and how strong and defined I am here is motivating. I’ve been playing with the idea of competing in another NPC Naturals competition. I’m more than a decade removed from this competition, have two children and a very busy lifestyle. So it would be interesting to challenge myself in this way again.
I might have to do some research into competitions and figure out a plan. I hope you enjoy today’s workout. If you are interested in getting even more workouts, consider checking out my new Membership! There are two brand new 30-Day workout programs on there already, and I am constantly adding new exclusive workouts at www.MelissaBenderFitness.com. I would love to see you there!
Have fun today! I hope you enjoy this throwback workout! It’s a great one!
Beginner: 10 reps, 30 seconds timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.Â
Round 1: 1. Jumping Jacks 2. Frogger Hip Thrust 3. Pendulum Squat 4. High Knees 5. Side Plank Hip Lift (right) 6. Side Plank Hip Lift (left) 7. Jump Squat 8. Temple Tap Abs 9. Burpee 10. Russians Round 2: 1. High Knees 2. 1 Leg Hip Thrust (right) 3. 1 Leg Hip Thrust (left) 4. Lunge Kick (right) 5. Lunge Kick (left) 6. Mountain Climbers 7. Twisting Situp 8. Plank Crunch 9. Prone Heel Tap 10. High Knees
Welcome to today’s workout. This 30-Minute Full Body Workout can be done for time or reps. You will find the breakdown and full length workout video below. For equipment: grab a chair or something sturdy you can sit on, and a dumbbell or household item to add some resistance to this workout.
I really like this workout, because it’s a great full body routine. It maximizes the results of your workout in only 30-Minutes.
In the fitness and wellness community we often say the words “It’s a lifestyle” or “create a healthy lifestyle.” It’s repeated so often, because it’s true. If your goal is to lose five pounds, and you achieve your goal what happens when that goal is over? Do you revert to old habits? Has losing that five pounds had a significant impact on your overall health? Where do you go from there?
Sometimes goals with an end point mean the end of someone’s fitness journey. That’s why the oft repeated phrase It’s a lifestyle becomes important. However, using goals to stay motivated, interested, or just move you forward on your journey of healthy habits can be motivating and keep things fresh.
I work out for health, longevity, mobility and to create the healthiest future possible. All of that is true. Sometimes, I like to incorporate new goals to keep things fresh, like running a faster 5K, doing a 30-day challenge or participating in a fitness competition. It doesn’t mean that I quit working out when my goals are met. It’s just a fun way to keep myself challenged.
Take a moment today to pick a goal to challenge yourself with. Make it realistic, and set a timeline to work on this goal. Write it down and tell someone what you are doing. It can help you get motivated and stay consistent.
Welcome to today’s workout! Today we are focusing on Resistance Band Exercises! I have had a lot of requests to film a resistance band workout video. I really enjoyed this routine, so if you like it please let me know and I will be sure to film more workouts like this.
If you don’t have resistance bands, don’t panic! This full body workout can be done with resistance bands, body weight or dumbbells. There is always a way to modify. I loved the added resistance in this routine, and I think it is going to provide a big boost with my overall strength and dynamic mobility.
I did one round this morning and I am going to do 1-2 rounds this evening. We had lots of errands to run today, so I had to split the workout. One round will take 15-Minutes, and it can be repeated up to 3X, if you have the time and energy for a more intense workout.
Nutrition and Hydration
This week, I am focusing on nutrition and hydration. I meal planned before we went grocery shopping, which made my grocery shopping trip much easier. I have some fun meals planned for the week. We have another week before our son starts school, and I want to get in the habit of prepping healthy meals for all of us.
This week our lunches are going to be focused on protein rich bowls with brown rice and lots of veggies. If they turn out as well as I am expecting, I will be sure to share some new recipes.
Dinner: Salmon, Mushrooms and Green BeansLunch: Brown Rice, Kale, Eggs and Sweet Potatoes
September Challenge
I am running another challenge for my subscribers. In September we are going through my Fit at Homeworkout series. Today’s Resistance Band Workout will be part of that series, but it also includes plenty of brand new workouts. If you are unable to join the challenge, you can pick one of my older workout challenges that I have shared here.
If you want to preview the workout list for the new challenge, you can find it here: Fit at Home Workout Series.
A New Semester of Teaching
Today starts a new semester at the university where I teach. This semester I am only teaching one kinesiology class. Luckily, it’s one of my favorite classes to teach: Yoga. I absolutely love seeing the progression that my students make throughout this course. It’s such a beautiful journey, both physically and mentally. I’m excited to meet my new group of students.
I hope that you have an amazing day today, and a great start to the week. Let me know if you liked this workout, what your favorite exercise was, and which exercise challenged you the most.
Attitude LiftAttitude Lift 1/2 Circle1/2 Circle1/2 Circle1/2 CircleHydrantPendulum/Standing AbductionPendulum/Standing AbductionSquat and CurlSquat and CurlSquat and CurlArcher1/2 Dead Bug1/2 Dead BugDown Dog Toe TouchDown Dog Toe Touch
Welcome to today’s workout! This no equipment workout is a fantastic full body exercise routine. One round will take 15-minutes. You can go through it once, repeat it up to 3X or stack it with another workout of your choice.
I ended up doing a 3-mile run with this workout. When I filmed the workout I planned to do one mile, but I felt great once I got started so I kept going.
This Month:
For my Melissa Bender Fitness membership, I am running a month long workout and step challenge. The workout series is exclusive for members, but I made the first video free to everyone.
It’s a great workout! I hope you give it a try and enjoy it. I’m working on finding a balance between filming workouts for members and sharing free workouts here. So far, member’s have access to more than 40 new videos, as well as a lot of my older workouts.
My youngest is super attached right now, which makes filming uninterrupted videos a little bit challenging, but as I get more into the routine it’s getting a little bit easier.
My Goals:
Now that I am filming more workouts (which means I’m being more consistent with my own workouts), I find that my energy is improving. One of my goals is to get back to running consistently and improve my 5K speed. This weekend I did a great speed workout, and yesterday I did an easy paced 3.45 mile run.
I’m playing with the idea of doing another NPC Bikini Competition, but I haven’t fully committed to that goal yet. What appeals to me about competing is the motivation, and seeing how home workout prep for a competition is different now that I’m 40, and my body has changed after having two kids.
What doesn’t appeal to me is the fact that a lot of fitness competitions seem to be focusing on increasingly leaner physiques. I would do a naturals competition, which is drug tested and often doesn’t trend quite as lean.
I have zero interest in doing a super restrictive diet, so if I do another competition I will be doing it my way. Which is the same thing I did the first go round. If you want to read more about my first Bikini Competition and the 12-Weeks of Workouts you can find that here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program
I hope you have fun with today’s workout! See you soon with a new one!
Welcome to a great, quick HIIT Workout! This exercise routine uses some of my favorite exercises. A few of the exercises use dumbbells. No equipment, no problem! You can either grab something from around the house to add some resistance or do the exercises with body weight.
I don’t use a ton of equipment in my home workouts, but I really do like the additional challenge of using dumbbells. If you are able to add dumbbells into your home workout equipment it can be a great addition. You can find dumbbells in most big store (Target, Walmart, etc) and on amazon here (affiliate link): https://amzn.to/45kwcn1 You might even know someone who is clearing out space and getting rid of old workout equipment.
If buying equipment isn’t an option you can use a jug of water, or a book bag.
As always, you will find the full length workout video and the workout breakdown below.
New Exclusive Workouts & Bonus Content:
Some of the new workouts in my membership catalog.
The catalog of workouts for my new membership site is growing! I have been meaning to film a tour of the site, but I’ve been so busy filming and editing new workouts that I haven’t had a chance. It’s on my To Do list. For the month of August I am running a community challenge so everyone can go through the Confidence Challenge together.
If you are interested in joining my membership community you can get a discounted rate through the end of July 2023 with the discount code: JULYFOUNDERS20
There are still 5 days to lock in your lifetime discount! It’s good as long as your subscription is active. There’s a 3-day free trial, so you can give it a go without any commitment and cancel anytime. You can find my membership site here: https://www.melissabenderfitness.com
Life in the Bender Household:
We are attempting to savor summer, but the days are flying by. This is my favorite time of year, and even thought it isn’t over yet, I find myself flirting with the blues as I think of the weather turning cooler and the busy school year schedule.
My daughter has started dance classes, and ABSOLUTELY loves it. She would go to dance every day if she could. It’s a delicate balance, making sure the kids are involved and have the opportunity to explore a variety of activities, while also ensuring they have free time to play and be kids without tons of scheduling.
I have also been focused on decluttering and donating items from our house. It seems like we are in a constant state of owning too much, which inevitably leads to a chronic mess, which results in me feeling a mild level of stress whenever I look around and see clutter. While I wouldn’t characterize myself as a “neat freak” (at all), I find that clean spaces make me feel much calmer.
With kids, I know a certain level of mess is inevitable, but owning less things helps keep things manageable. I’ve done two big donations of household items this summer, and plan to do at least one more. I’m also re-organizing the attic and getting rid of things that we had stored, but no longer need.
It feels good to let go of things, and know they are going to someone who can use and appreciate them.
I hope that you enjoy today’s workout. Let me know what you think and what challenged you!
Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.
I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.
This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.
Building Consistency:
Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.
Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.
For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.
It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.
I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.
If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.
Have fun with today’s workout. Let me know if you had a favorite exercise!
I have an amazing Total Body throwback workout routine for you today. This full body workout incorporates cardio exercises and strengthening exercises. The workout will take 40-minutes and requires no equipment.
It’s a great series, so if you enjoy this workout you should definitely give it a go.
Filming New Workouts
This weekend Jesse and I continued to film new workouts for our new exclusive membership and bonus content site. If you would like to check out some of the new workouts we have shared, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases
Jesse filmed a 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. It’s definitely going on my repeat list.
If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.
I’m also planning to film some new BenderFitness workouts to share here this week. All the new workouts have me feeling strong, healthy and energized and I’m so happy to share that with you.
Build the Mind/Body Connection:
During your workout today, I want you to try and remain present and think about the muscles being activated during each exercise. Building the connection between mind and body is a powerful tool for your physical and mental health. It can help you to control anxiety and pain, get a better night’s sleep and improve your overall sense of well being.
I also enjoy meditation to help build these connections. It’s important to find balance in both the mind and body.
I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!
Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill.
I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion.
A Little AirBNB Drama:
I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund.
However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation.
I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either.
Despite the rocky start we had a really wonderful trip.
Exclusive Workouts Coming Soon!
Exclusive Workouts at MelissaBenderFitness.com
In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com
For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20
Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts.
Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you!
I hope that you are in the mood for a fantastic workout today, because you came to the right place! This workout routine will take 19-Minutes and it’s a full body, cardio HIIT workout. If the word burpee makes you shudder, you can substitute the burpee intervals with another cardio of choice: jump rope, high knees, jumping jacks or even marching in place if you need something a little bit lower impact.
Keep in mind, this workout is meant to challenge you. We are training ourselves physically and mentally to become aware of how competently we can handle difficult things. The mental aspect of HIIT training is often overlooked, but its benefits are very powerful. You can do difficult things, even if you sometimes struggle through them.
If you need to rest, that’s totally fine, just get right back into the workout as soon as you can. I would love it if you tag me in your workout photos and let me know how the workout was for you. I love cheering you on and hearing about your progress.
Newest Workout:
If you haven’t tried my newest workout yet, I definitely recommend that you give it a go! It’s a 15-Minute interval workout with dumbbells. You can find that HERE. It’s a great routine that I will definitely be repeating, so I hope it makes it onto your repeat list, too.
Up and Coming:
In addition to the free workouts that I share here, I will soon be launching a subscription site with exclusive workout videos, journal prompts and meditations. I’m very excited about this and I am almost ready to share it with you! The first workout series on my subscription site will be The Confidence Challenge. It’s 20-new workouts (5 per week) as well as journal/discussion topics each week to help do the internal work and self reflection toward building a healthier, more confident version of yourself from the inside out.
As of the time that I am writing this I have 15 of the new workout videos edited and ready to go, so it’s almost time! Keep your eyes open, because I will be sharing some great Founder’s specials for anyone who supports this venture from the start. Plus, I will continue to share the same free workouts I have shared for the past 12-years here.
30 Seconds Cardio, 50 Seconds Max Reps *I accidentally skipped one exercise so this is a 19 minute workout. *I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, Marching in Place, or Jumping Jacks
Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you.
This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE.
Pre-workout selfie, before the sweat.
When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises.
Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain.
Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now.
Running Shoes:
I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground.
Don’t Forget to Have Fun:
Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool.
I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on.
This is one of the best Cardio HIIT Workouts out there. It’s a quick no equipment workout routine and it is incredibly effective. You will improve your cardiovascular function, build lean muscle, burn fat, improve your VO2 Max, and your overall physical fitness and athleticism.
It’s 15-Minutes of hard work, but it’s so worth it. As always, you will find the full length workout video below.
Workout Intensity
For this workout you want to challenge and push yourself to get into an effort level around 8 out of 10 (ten being a full sprint like you are running away from a bear). During this workout if someone speaks to you, you should be able to respond with a few words, but you would be out of breath and much prefer to concentrate on your breathing.
I recently read a research study (which I need to find so I can share the link here) that said having short, intense workouts (10-15 minutes) or even multiple 1-minute high intensity exercise snacks throughout the day is as effective as doing a low intensity 45-minute workout. This wasn’t a surprise to me, as I’ve been saying this for many years. It’s always nice to see continued research to back up the methods that I am using.
*This doesn’t mean that you can’t also get in an amazing workout with a Low Impact style workout. Low Impact doesn’t mean easy, it just means you won’t be doing intense plyometric exercises. Short but effortful Low Impact workouts, or longer, easier paced workouts are absolutely an option, they just take more time. Anyone who tells you that there is only one way to get in your workouts or exercise is wrong or trying to sell you something.
Before I was in grad school I did primarily yoga and running as my workouts. Once I started grad school, I was in classes for 8-hours per day, working full time in a restaurant, and spending two hours per day commuting to/from classes. Suddenly 60-minutes of yoga and 30-minutes of running didn’t fit into my schedule anymore. I started writing my own workouts and saw my health, fitness and strength improve in every way.
Now that I have children it feels even harder to find time to get in workouts, so quick HIIT routines remain my favorite and most effective workout style.
Challenge yourself, don’t fear sweat or heavy breathing. Neither of those things are signs that you are out of shape. If you max out on reps and need a break, that’s not a bad thing either. These are all signs that you are willing and capable of working hard. You grow physically and mentally stronger through these challenges.
Grab a dumbbell and a chair or other sturdy object you can safely put a foot up on and let’s get started with this awesome home workout. This workout alternates timed cardio bursts with strength focused repetitions. We start with cardio bursts, so if you haven’t warmed up before starting ease into the cardio and allow your body to get nice and warm, before transitioning to full intensity during the next cardio section.
I really like the combined challenge of timed intervals and repetitions, because it activates and challenges the body differently. This routine took me 30-minutes to get through, but depending on the number of reps and amount of weight you use it might be a little bit quicker or a little longer for you.
Challenge yourself to maintain good form throughout the workout. That will help you get the most muscle activation and preserve your mobility. In the interest of maintaining and improving mobility, I also posted the video to my Daily 10-Minute Mobility Routine below. It’s an amazing stretch to keep you mobile and pain free.
Up and Coming:
I am almost done filming new workouts for the launch of my subscription site! I don’t have a solid launch date yet, but I am tentatively hoping that everything will be ready to go in about ten days! I’m excited to continue sharing free workouts here, but also supplement that with a subscription site that will include exclusive workout videos, new challenges, journal prompts, meditations and more.
The first challenge is going to be 4-weeks long, include 20 new workouts, and two journal prompts/discussion topics per week. I’m also working on a printable calendar so you can easily keep track of progress.
I’m really interested to see what everyone thinks of the new series and added content. Hopefully you end up being as excited about it as I am!
I’m going to be running a Founder’s Discount special for early subscribers. As I have more information on that I will share it here and on social media, so keep your eyes peeled. The discount will be valid as long as you maintain your membership without interruption.
Let me know how today’s workout went for you! Did you like combining reps and timed exercises or do you have a preference for one over the other? I love hearing from you, so let me know your thoughts.
See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!
Kneeling Reach 
Kneeling Reach 
Plank to Crab
Plank to Crab
Goddess Heel Raise
Goddess Heel Raise
Chair to Warrior III
Chair to Warrior III
Cheek to Cheek Plank
Cheek to Cheek Plank
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Plank Reverse Crunch
Plank Reverse Crunch
Clam
Butterfly Glute Bridge
Butterfly Glute Bridge
