glutes

10-Minute Stability Ball: Butt & Belly Workout

Standard

Hi Everyone!

Today’s workout is short, sweet, and effective. Grab a stability ball and you are ready to go! If you don’t have a stability ball I also posted a 10-Minute Standing Abs, Thighs & Butt workout video/breakdown below.

If you want you can even pair both videos together. Remember, you can always modify, add videos, and make the workout routine your own! We have over 700 different workout videos to chose from, so you have a lot of options!

Our workout schedule for this week:

Day 1: 15 Minute HIIT: Quick Full Body Workout

Day 2: 35 Minute Total Body Workout & Cardio HIIT Fat Burn 

Day 3: Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes Per Round 

Day 4: Leg, Butt & Thigh Shaping Workout: 30-Minute Home Workout

Day 5:  That’s Today! Core

img_4686

Prone Butt Lift Press

The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.

img_4692

Butt Lift

I hope you all enjoy today’s workout! Let me know what you think in the comment’s below! I would also love to know how you feel after this week’s workout schedule.

I also want to give a HUGE Thank You to anyone who is supporting us on Patreon. I mentioned the other day that our account was accidentally deleted so all of the pledges we had received to this point were deleted as well. We are starting from scratch. If you want to help: www.patreon.com/BenderFitness.

Have fun today!
Melissa

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

img_4689

Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X

DSC05021

 

 

Leg, Butt & Thigh Shaping Workout: 30 Minute Home Workout

Standard

Hi Everyone!

Are you ready for a great Lower Body Workout? Grab a couple of dumbbells (if you don’t have any you can do the exercises with body weight), and get ready to work your booty and legs. This video has the warm-up and cool down included, but I will also post them separately.

I am feeling really good after our workouts so far this week, and I hope you are too. In addition to doing one round of today’s workout I also went for a 3-Mile (30 Minute) run with the baby.

Our workout schedule for this week:

Day 1: 15 Minute HIIT: Quick Full Body Workout

Day 2: 35 Minute Total Body Workout & Cardio HIIT Fat Burn 

Day 3: Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes Per Round 

Day 4: That’s Today! Lower Body

Day 5: Core

I had to take a break from my Sun Salutations because I am having some Carpal Tunnel symptoms in my right hand. Most likely it’s from holding Maverick, pushing the stroller, and generalized increased use of my wrist. If it keeps up I will modify all of the positions done in plank by using dumbbells or pushup bars to keep my wrists in neutral. I still posted the video below for anyone who is doing the daily yoga challenge.

Sun Salutations are also a great option for both Warm-Up and Cool Down.

For anyone who is supporting BenderFitness on Patreon: we ran into some technical difficulties. Patreon did a mass delete of fraudulent accounts. Somehow mine got lumped in there incorrectly and they deleted my page. They are working to re-activate it, but we don’t know yet if I have to start the page from scratch. I was very disheartened last night when I saw that my page had disappeared. We have never had so many technical difficulties at one time. Our camera died, Jesse’s iPhone died (we replaced it, but when everything synced we had a gap of missing photos and videos from last October to August. Maverick was born July 4th so we lost the video from when he was born, and all of his photos), my Macbook Pro decided to only work while plugged in, and now the Patreon page where people are supporting us to help us get new equipment & make BenderFitness sustainable was deleted.

For a little while there I felt like it was a sign that maybe I was not supposed to keep blogging, and I should go back to work as an Occupational Therapist. Luckily I am an optimist and a very determined person so I didn’t let it keep me down long. Once I figure out if they are able to recover my page I will go from there. It’s possible to re-build & sometimes in the rebuilding process we create something even better than the original. Update: My Patreon Page is up and running again, but all previous pledges have been deleted. If you still want to help/re-pledge please go to: https://www.patreon.com/BenderFitness.

I hope you all enjoy today’s workout!
Melissa

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

Warm Up: –Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

  1. Forward Kick-Right
  2. Forward Kick-Left
  3. Frog Hop
  4. Knee Swing Kick-Right
  5. Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

  1. Squat
  2. Leg Abduction-Right
  3. Leg Abduction-Left
  4. Warrior Deadlift-Right
  5. Warrior Deadlift-Left
  6. Plie Squat
  7. Chair Squat
  8. Single Leg Squat-Alternating
  9. Side Lunge Switch
  10. Romanian Deadlift
  11. Quadruped Heel Press-Right
  12. Quadruped Heel Press-Left
  13. Quadruped Knee to Elbow-Right
  14. Quadruped Knee to Elbow-Left
  15. Quadruped Rainbow Tap-Right
  16. Quadruped Rainbow Tap-Left
  17. Leg Series-Right
  18. Leg Series-Left

Cool Down:  Interval Timer Set for 5 Rounds of 5/55

  1. Shoulder Stretch Squat
  2. Deep Squat with Elbow Press
  3. Runner’s Lunge-Right
  4. Runner’s Lunge-Left
  5. Seated Forward Fold

Repeat 1-3X

Lower Body Workout with Warm Up & Cool Down (25 Minutes)

Standard

Hi Everyone!

I hope you’re ready for today’s Lower Body Workout! It’s challenging, but effective! This routine incorporates exercises to work your glutes, thighs and calves. It will work your backside from every angle to strengthen and shape your glutes.

I am still doing my daily Sun Salutations. I posted that video below. I plan on doing 10 Sun Salutations per day throughout this month, and possibly beyond that.

I went through today’s workout 2X. I did the first round HIIT style (as in the video). For the second round I did 20-Reps of each exercise. I like to vary the workout, and I find that HIIT and Reps each provide a unique challenge.

During the Reps portion of my workout I increased my weight on the Romanian Deadlifts to 75-pounds, and decreased the weights during Skier to two 12-pound dumbbells.

I tried something a little bit different with today’s workout. The video below includes the Warm-up and Cool Down in the workout video. I also posted them separately. You can find the individual videos here by clicking on the photos below:

img_4256 img_4257 img_4258

I want your feedback! Do you like having the videos separate so you can repeat the exercises, and combine them with other routines more easily? Or do you like having the warm-up and cool down built in? I see benefits to both techniques. Right now I have posted the videos and blog posts both ways, so I can see which technique people are responding to best.

maverick-and-gambit

Gambit helped keep Maverick entertained during Round 2 of my workout. Maverick seems intrigued when I exercise, and watches everything that I do!

I hope you enjoy today’s 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***

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 12 Rounds of 10/50.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Workout:
1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series

Cool Down:
1. March in Place
2. Side Lunge Stretch
3. Side Lunge Stretch
4. Back Extension
5. Forward Fold
6. Pigeon Pose
7. Pigeon Pose

12-Minute Lower Body HIIT Workout

Standard

 

Hi Everyone!

I hope you’re ready for today’s Lower Body Workout! This is a quick, but challenging workout routine. Grab some dumbbells and a yoga mat and you are ready to go!

If you don’t have dumbbells you can do these exercises with body weight, or grab something around the house for some added resistance. Using weights will help increase the challenge and boost your metabolism during your workout.

I use two 20-pound dumbbells in this workout.

I went through this routine 2X. The first time I completed it as a HIIT workout (in the video). The second time I did 20 reps per exercise. I like the challenge of using both workout techniques during my exercise routines, because your body responds differently to each technique. As you know, I am all about mixing up my workouts.

During my Reps version of the workout I increased my weight to 75 lbs during the Romanian Deadlifts, and decreased my weights to two 12-pound dumbbells during the skier exercise.

I am also still doing my daily Sun Salutations. I attached the video below.

Don’t forget to Warm-Up before the video! I filmed a warm-up here: Quick 5-Minute Pre-Workout Warm Up. Let me know if you like having the warm up and cool down videos available separately, or if you prefer them all in one workout video. I uploaded them both ways for this workout, because I want to see what people like best!

Thank you!
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

For the Workout Set your Timer for 12 Rounds of 10/50.

Workout:
1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series

Repeat 1-3X

Don’t Forget to Cool Down! You can find the Cool Down Video Here: 5-Minute Post Workout Cool Down.

Improve Your Rear View: Home Workout

Standard

Hi Everyone!

I am filming a new Lower Body workout today. The baby took his nap an hour later than normal so I haven’t gotten any filming done yet. Unfortunately I have to go to a funeral today so the video won’t be filmed until this evening.

In the mean time I have posted an alternate Lower Body Workout. I also wanted to post a link to the workouts we have done so far this month. You can always use the “Archives” section of my blog for a month by month list of my blog posts: https://www.benderfitness.com/2016/10.

This is one of my favorite lower body workouts. It is incredibly effective, so don’t be surprised if you have a sore tush tomorrow! This routine works your backside from every angle to develop shape, firmness, strength and lift. This routine is done for Reps, but if you are in a hurry you can do it for time by setting your interval timer to 12 Rounds of 10/50. Just be sure to focus on form if you are taking the speedy route.

I sometimes forget how lean I was pre-baby so seeing this video was a great motivator to stick to my workouts! I am really hesitant to mess with my diet or cutting calories, because Maverick is getting all of his nutrients from me. So I am focusing on making primarily healthy food choices, without restricting my calories or worrying about weight loss. I am going to keep eating healthy, and focus on getting in great workouts without cutting calories until I am done nursing. I have been very happy with my progress using that technique so far.

In less happy news, I am completely heart broken over the funeral I have to attend today. One of the Cross Country runners that Jesse and I helped coach lost his life to gun violence. He was only 18-years old. I keep thinking about running laps around the track with him, and him telling me how he wanted to do Triathlons like his big brother. If you can spare a prayer or a positive thought for his family please take a moment to do so. Let’s all take a moment to be grateful that we are here to experience another day.

See you all soon,
Melissa

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

Jesse is on Instagram: @BenderCrosby1

Help BenderFitness get a new Camera: https://www.patreon.com/BenderFitness

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

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X

Leg & Thigh Toning Workout: Home Workout with Dumbbells

Standard

Good Morning Everyone!

Are you feeling good after yesterday’s core workout? Ready to work your lower body and sculpt those legs, thighs and glutes? You’ve come to the right place! It’s workout time again!

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout-That’s today!
Day 5: 15 Minute HIIT Interval Workout

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. That means it’s a great metabolism boosting workout and it will help sculpt your body and build strength/endurance.

Which workouts have you tried so far this week? Did you have a favorite? Let me know in the comments here, on Facebook (@MelissaBenderFitness), or on Instagram, Twitter or Snapchat: @BenderFitness. You can tag Jesse on Instagram @BenderCrosby1.

Have fun today! Don’t forget, my brand new workout series will be starting Sunday August 21st! See you soon!

Melissa

Click the link to get your own Gymboss Interval Timer!

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

Repeat 1-3X

noname-8

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

Standard

Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sump Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Warrior 3 Squat 
Chair Twist
Sumo Squat 
Twisted Sumo Squat
Pendulum Squat
Warrior Heel Press
Forward/Backward Lunge
Side Lunge
Goddess Reach 
Chair Balance

 

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

Standard

Hi Everyone!

Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.

When you are trying to create balance in your core it is very important to work your glutes and back to provide pelvic stability, and alignment.

Focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.

If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. When I filmed this workout, I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.

For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.

Have fun with today’s workout!
Melissa

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

 

 

 

Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

Standard

Good Morning Everyone!

I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.

I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.

I hope you enjoy todays workout!
Melissa

image

I love my baby belly! <3 #37WeeksPregnant

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X.

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

 

Lower Body Boot Camp Home Workout

Standard

Good Morning Everyone!

It’s workout time again! Today’s workout is a throw back to the series I hosted with BodyRock. For this workout you will need dumbbells or a barbell. In the video I use the T-Bar, which is available on BodyRock’s website.

This routine will work your entire body, but it definitely focuses on shaping and sculpting your lower half. These exercises are great for sculpting a round booty, and strong/lean, shapely thighs.

You can repeat this routine up to 4X or pair it with another workout of choice. Yesterday’s workout was: 15-Minute Tight Core: Body Weight Workout.

baby book case

Yesterday I built the Book Case for the nursery. As you can see, Buffy was excited that I left a little space open for her on there. Slowly but surely things are coming along. My baby shower is on Saturday so I will be focusing on finishing up the nursery after that. Less than 5-weeks to my due date!

I hope you enjoy today’s workout!

Melissa

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

Set your interval timer for 9 Rounds of 30/50.

*30 Seconds of Squat & Press Between Each Exercise.

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left

Repeat 1-4X

Low Impact, Lower Body Home Workout

Standard

Hi Everyone!

It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.

As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.

It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.

I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!

Have fun!
Melissa

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

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

 

 

 

 

Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

Standard

Good Morning Everyone!

Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.

Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!

Post-Workout Sweat

Post-Workout Sweat

Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.

Remember, it’s the challenge that changes you and makes you stronger!

Have fun with today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Repeat 1-4X

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.
Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 
Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 
Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 
Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels. 

 

 

 

 

15-Minute Plank and Buns: Body Weight Home Workout for Abs & Glutes (No Equipment)

Standard

Good Morning Everyone!

I hope you’re ready for today’s workout! This workout is 100% Body Weight and very effective. You don’t need a ton of equipment to get in a great workout.

As always, if you have more time you can repeat this workout, or pair it with another workout of choice. The day that I filmed this workout I paired it with a 6-mile run.

If you are following along with the workouts I have posted this week I shared links to each one below. This week’s workouts so far:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

15-Minute Sculpted Body Home Workout with Dumbbells

Have fun with today’s workout!!! Let me know what you think on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

It has been another super hectic week, and I feel like I haven’t gotten in any really good workouts for myself. I’m 32-Weeks Pregnant, and since I had the Norovirus over the weekend I have still been pretty tired. Plus I am playing catch up on all of my weekend chores that didn’t get done last weekend.

That includes Blog Updates and New Workouts! This weekend I plan on getting stuff done (and not being sick, woohoo!)

See you soon!
Melissa

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

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

 

12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout

Standard

Hi Everyone!

It’s been a busy fitness day here in the Bender household! I got off of work early, and the temperatures were in the 80s F (my favorite!) I took full advantage of the unexpected free time and got outside!

I went for a long walk in the sunshine. When I came home Jesse was just getting home from work and he wanted to try the workout I posted yesterday: Full Body 20-Minute HIIT: Legs, Cardio & Core. I went through the workout with him again. We did it for Reps instead of time, and went for 20-Reps per exercise. I have a feeling that my glutes are going to be feeling this workout tomorrow! They weren’t sore today, but I could definitely feel that I worked the same muscles two days in a row.

We followed that up with a very slow run (since I was so active today I really didn’t want to over-do the pace!) We did our 5K loop, and I took a few walking breaks on hills to make sure I didn’t overheat.  We finished up with some stretching. It was so nice to have a day to just relax and move!

Today’s workout is an Arm & Leg Burnout HIIT. It alternates plyometric movements with pushup variations. The intervals are shorter than my typical workouts, so really push yourself to get in maximum reps and move as quickly as possible between each exercise.

I can’t wait until I can get back to doing all of these pushup variations again! They are such a great core workout! My belly is getting much bigger, so I have been doing pushups modified by placing my hands on a bench or the wall. I miss the full challenge, and it will be interesting to see how long it takes me to re-build my strength once baby is here.

I hope you enjoy today’s workout! It’s a quick one, so don’t be afraid to repeat it, or pair it with another workout!

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

*The intervals are shorter so really push as hard as you can and get in as many reps as possible!*

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

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Toned Tush Fat Burner: Quick 16-Minute Home Workout (Real Time)

Standard

Hi Everyone!

It’s workout time again! Today’s workout is quick. It took me 16-Minutes per round, however, it’s done for repetitions so you might go through it even faster, or a bit slower. The main thing to worry about is that you are pushing yourself to move quickly between each exercise, with Good Form. Good Form is capitalized because it is that important!

You can also choose to go through each round HIIT style, aiming for maximum repetitions. If you want to do that you will set your interval timer for 10 Rounds of 10/50. Just watch the video first and make sure you know how to do each exercise.

Curtsy Lunge with Weight

Curtsy Lunge with Weight

I am filming a new workout today (for sure!) plus I am taking another spin class. I tried my first Spin Class on Wednesday. They had a great Groupon deal for the place I went so I have a package with 4-more classes. I am meeting a friend there, and it’s fun to get in a workout with people you enjoy spending time with. It’s another Power Spin Class with Dumbbells, and I like that it also works your arms.

I had my most recent Baby Check Up yesterday (I now go to the doctor every two weeks for checkups). Baby Bender is doing fantastic. He has a strong heart rate, and is SUPER active. My belly growth is right now track. Yesterday was the first time someone told me “You aren’t due until June?!?! You’re so big, I don’t know if you’ll make it that far!” It seems like all of a sudden my bump is growing not just weekly, but daily. Plus baby is kicking a lot so when I have a fitted shirt on you can see him moving all around, reaching and kicking.

I am not due until June 29th, and I am convinced Baby isn’t coming until the first week of July.

I hope you enjoy today’s workout! I will get a new one posted today!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

PPS If you want the most current notifications of new workouts & posts on my Facebook and Instagram pages I suggest subscribing to notifications. Both sites have recently changed their settings, so my posts are sadly reaching far fewer people on social media sites. If you opt in for notifications you will see more posts in your timeline, and get  notifications on Facebook.

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

Or HIIT Style: Set your interval timer for 10 Rounds of 10/50 and go for Maximum Repetitions during each exercise. 10-Minutes Per Round.

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Repeat 1-3X

toned tush workout 3

Butt Shaper Home Workout: BenderFitness

Standard

Good Morning Everyone!

Are you ready for today’s workout? I hope you said “Yes!”

Today’s workout is all about the lower body, and shaping/strengthening the muscles of your backside. This routine will work the gluteus muscles (your butt) from every angle. This will help create strength, balance, and shape through all of the muscles. Balanced glute muscles help maintain proper core and back alignment, and give strength/postural control to all of the exercises you do. A strong core, back, and glutes, are the foundation of your movements.

I did today’s workout for Reps and it took me just over 20-Minutes per round. I can still do all of the exercises in this workout at 30-Weeks pregnant, except the Prone Leg Lift. This exercise can be easily modified to be performed quadruped (on hands and knees, with core supported as you breath).

spinning

After my first Power Spin class with my friend Deena

I tried my first Spinning Class last night. It was a Power Spin, which incorporated dumbbells and I really enjoyed it! It was fun to mix it up with a whole new type of challenge! The class was fun, with a live DJ who spins based on RPMs of the music so that your peddling is driven by the beat of the music.

It was also easy to work at my own pace. I’m 30-weeks pregnant, so the ability to monitor my intensity level is important right now. I was able to get in over 15-miles of cycling work. Deena is a cycling Rock Star and makes it look easy!

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and Facebook: www.facebook.com/MelissaBenderFitness.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

butt workout kneeling side kick

Equipment Free Workout to Sculpt your Belly and Booty

Standard

Hi Everyone!

It’s workout time! Today’s workout is focused on the Belly and Booty. Sculpt and shape your backside and tummy at the same time. During each exercise focus on proper form and range of motion (ROM).

This workout utilizes the large and small muscles of each area that we are targeting. This will help promote balance and strength in your body. You don’t want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment.

belly-and-butt-033

I am now 26.5 weeks pregnant (not in the video, this was filmed pre-pregnancy). I don’t do any core exercises where I lie on my back or belly, and I am really missing the variety of exercises that I used to have at my disposal. I love working the core, because it is the foundation of strength for the rest of your body.

I am really looking forward to being cleared for a full workout routine after Baby Bender is born. This is my first baby, so I don’t know exactly what to expect when he is born. I will be waiting until my doctor clears me for a full exercise program, but I plan on getting myself walking as quickly as possible after birth. When I am at work I always tell my patients “Movement is the best medicine” and I firmly believe that (plus there is peer reviewed scientific research out there to support that).

drive in superman

I planned on filming a new workout yesterday, but I had a horrible, lingering headache through much of the day. When I finally felt better we went to the Drive-In to see Superman V. Batman (have I mentioned I am a total comic book nerd?) I also LOVE going to the Drive-In. I made sure I got in over 10,000 steps yesterday, but I skipped a formal workout because I just wasn’t feeling up to it.

Enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

 

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

Or HIIT: Set your interval timer for 10 Rounds of 10/50 and go for max reps of each exercise.

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice. 


belly-and-butt-045

This Week’s Workouts:

Metabolism Wake-Up Call: Home Workout-No Equipment

Full Body Sweat: Home Workout

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

19-Minute Fat Burn: Body Weight Home Workout

 

 

 

 

Low Impact Lower Body Workout: No Equipment Legs, Thighs & Butt Workout

Standard

Hi Everyone!

Are you ready for a Low Impact, but very effective, lower body workout? Don’t let the words Low Impact fool you. This routine workouts your lower body from every angle. When I filmed this workout I filmed my second round, so I was really feeling it.

You can repeat this workout up to 3X and pair it with up to 30-Minutes of cardio of choice. The nice thing about short workouts is you can fit in a round at any point during the day. If you only have time for one round at least you got a workout in! If you have more time you can repeat it or stack it with another workout!

Yesterday was a crazy day for me. I was in a car accident with a deer on my way to work. I am fine, and Baby Bender is fine, but it was very scary. I spent the morning in Labor and Delivery at the hospital having the baby monitored. He hated the device they were using to monitor his heart rate (the sound waves must feel funny) and he kept trying to kick it off of my belly. You could actually see him kicking it all over the place!

End result, he is 100% fine, and I am sore through my sternum (breast bone) from the seat belt. I am teaching a yoga class tonight, but it’s going to be all verbal instruction, with Jesse demonstrating any of the movements for me, because I will be staying off of my arms for a few days. I want to let this soreness heal up before I try anything.

I hope you enjoy today’s workout! Let me know how you are feeling! I will post a link to all of the week’s workout’s tomorrow.

Have fun!
Melissa

PS you can find me on Instagram & Twitter @BenderFitness

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

1. Standing Kick Back (right)
2. Standing Kick back (left)
3. Leg Series (right)
4. Leg Series (left)
5. Plank Leg Lift (right)
6. Plank Leg Lift (left)
7. Chair Heel Pulse
8. Push-up Squat Reach
9. Cross Leg Hip Thrust (right)
10. Cross Leg Hip Thrust (left)

Repeat 1-3X

 

Tight Stomach & Sculpted Booty: Home Workout

Standard

Hi Everyone!

Today’s workout combo is focused on sculpting your core & your lower body. This routine combines two short workouts. The first workout is body weight only. The second workout I used dumbbells and a chair or bench. You can modify and do the workout with weights, but I recommend using them if they are available to you.

Both workouts combine some fantastic movement patterns to really engage your muscles from every angle. Each set of muscles in your core, glutes and legs, is responsible for a different movement pattern. By using full range of motion in multiple planes of movement we are maximizing the muscle recruitment & creating balanced strength in our bodies.

I also posted my #MarchMovement #BenderFitnessChallenge move at the bottom of this post. I am posting a daily bonus exercise challenge move every day this month on my Instagram page: @BenderFitness

For my workout yesterday I got in another run. The weather is starting to warm up and I needed to get outside.

bender run 23 weeks

23 Weeks and 5 Days Pregnant. 5 Mile Run. Moving more slowly, but feeling great during my runs.

Jesse and I have a few new workouts planned to film for you this week. I won’t be doing today’s core workout due to my baby bump, but I will be doing the 10-Minute Booty Sculpt when I get home from work tonight. The weather should be in the 70s (Fahrenheit) today, so I will also get out for a run or walk.

I hope you enjoy today’s workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

Repeat 1-3X

Intervals: 10 Rounds of 10/50.

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

  1. Squat
  2. Side Step-Up: Right
  3. Side Step-Up: Left
  4. Warrior Deadlift: Right
  5. Warrior Deadlift: Left
  6. Curtsy Lunge: Right
  7. Curtsy Lunge: Left
  8. Low Jack
  9. Lunge Lift: Right
  10. Lunge Lift: Left

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

Today’s #BenderFitnessChallenge Move:

 

Tone Your Tush & Arm and Back Home Workout Combo

Standard

Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

 

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

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

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

toned-tush-003

Repeat 1-5X

  1. Bicep Curl to Press
  2. Row-Right
  3. Row-Left
  4. Arm Extension
  5. Shoulder Press to Tricep Drop

quick arm & back yt