Quick Lower Body HIIT: 15 Minutes Per Round & Daily Movement Challenge

Good Morning Everyone!

I hope you’re ready for today’s workout! One round of this workout will take 15-minutes, but you can repeat it if you are looking for a more intense challenge. This workout is focused on the lower body.

The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

In addition to today’s workout I also posted a Challenge Move. For the month of March I am hosting a March Movement Challenge. That means I will post one exercise per day to be performed on it’s own or in addition to your workout of the day.

Today’s challenge move is the Warrior Split Squat. I have posted a picture tutorial and a video tutorial below:

Warrior Split Squat Directions

The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.

Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg

Have fun with today’s workout and today’s workout challenge move!
Melissa

Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)

Repeat 1-3X.

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

Round Butt, Strong Legs: 20 Minutes Per Round: Second Trimester Workout

Hi Everyone!

I hope you’re ready for a new workout! Today’s workout is all about the lower body. For this workout you will need a chair or a bench. I use a dumbbell in this workout, but that is optional. You can also choose to do bodyweight only. I like adding weights, because it increases the challenge of the workout, and helps you to achieve results more quickly.

I filmed this workout as a HIIT interval workout, but you can also do it for Reps if that is your preference. The breakdown for both is below. If you’re feeling up to it you can even try a round of each. Let me know which style you prefer and which you find more challenging.

I am just shy of 22-weeks pregnant now (over 5 months!), and my baby bump has really popped out! It was strange seeing myself on video. I asked Jesse if my bump was really that big. It seems to look so much smaller when I see myself in clothing or the mirror. It’s interesting to see how much your body changes during pregnancy. I feel great, healthy and strong. Baby Bender seems to be popping out more. He is also super active. Either he already loves Burpees or he is an acrobat in training. Sometimes he kicks or flips so hard that it makes me jump!

I hope you enjoy today’s workout!
Melissa

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

Set your interval timer for 15 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.

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

Elevated Hip Thrust
Step Up with Kickback-Right
Step up with Kickback-Left
Double Side Leg Lift-Right
Double Side Leg Lift-Left
Kneeling Warrior III-Right
Kneeling Warrior III-Left
Reverse Plank Heel Tap
Plie Squat
Wall Sit Hip Tilt
Dip with Leg Lift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Side Step Leg Lift-Right
Side Step Leg Lift-Left

Repeat 1-3X

Hip Thrust: Part 1

Hip Thrust: Part 2

Step Up with Kick Back: Part 1

Step Up with Kick Back: Part 2

Double Side Lift: Part 1

Double Side Lift: Part 2

Double Side Lift: Part 3

Kneeling Warrior III: Part 1

Kneeling Warrior III: Part 2

Reverse Plank Toe Tap: Part 1

Reverse Plank Toe Tap: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Wall Sit Hip Tilt: Part 1

Wall Sit Hip Tilt: Part 2

Dip with Leg Lift: Part 1

Dip with Leg Lift: Part 2

Dip with Leg Lift: Part 3

Quadruped Heel Press: Part 1

Quadruped Heel Press: Part 2

Side Step Leg Lift: Part 1

Side Step Leg Lift: Part 2

Side Step Leg Lift: Part 3

Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

Tonight I am teaching a yoga class. If you are looking for a low impact workout and stretch today you can pick a yoga routine here: Yoga Workouts. I had planned on filming a new workout last night, but it has been a very rough and exhausting week at work. I took a 70-minute nap, and did a 30-minute walk instead. I needed to get moving. Exercise always helps me feel better and more energized, but I definitely needed the rest. Baby Bender is moving a lot more now. Jesse can actually feel him kicking and stretching when he touches my tummy already.

I hope you all have fun and enjoy the workout!

Melissa

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

10/50 Second Intervals. 10=Rest. 50=Max Reps.

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Repeat 1-3X
Optional: Repeat 1-3X

Fit & Healthy Workout Challenge: Day 13: Glutes that Salute Workout Combo

Hi Everyone!

Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.

In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!

Split Squat

I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness

Have fun!
Melissa

PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.

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

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump (or Squat Jump)
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice.

Fit & Healthy DietBet Workout Challenge: Day 6: Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

Hi Everyone!

Welcome to Day 6 of my Fit & Healthy DietBet Challenge! I hope you enjoyed yesterday’s Yoga Flow! Hopefully you are feeling well rested and ready for a tough lower body workout! Today we have two lower body workouts on the agenda. Both workouts use dumbbells for an added burn, but you can complete all of the exercises with bodyweight if you choose to. I do recommend using the weights because they will help shape your muscles more quickly (hello strong round tush and toned thighs!), and you will increase the burn of each movement.

The first routine is set up to be completed for Repetitions. The second routine is an interval workout to complete for time. In the second routine I do jump rope between each exercise. If you don’t have a jump rope, substitute high knees or another cardio of your choice.

Pair these workouts to get in 30-60 minutes of total workout time. You can add in 30-Minutes of cardio of choice (running, walking, biking, spinning, swimming, etc) for an added burn. Be sure to listen to your body. Pair your workout with healthy food choices that will fuel your energy and help you achieve your goals.

Breakfast: Whole Grain Oatmeal with a sliced Banana and Cinnamon Roasted Pecans. Lunch: Egg Muffins, Spinach Salad with Cherry Tomatoes, Hummus, Crackers, Orange and a Fruit Bar. Dinner: Lemon Basil Coconut Chicken and Southwest Quinoa.

The above photo shows some of the food I ate today. I also ate multiple snacks throughout the day. This photo isn’t all inclusive of what I eat in a day, but I am sharing it to give you some meal ideas. I made a variation of my Egg Muffin Recipe earlier in the week & I have been having them with my lunches for a quick and easy protein option.

I hope you enjoy today’s workouts! Have fun! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

PS Fit Fashion is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Equipment: Dumbbells

10 Reps Per Exercise

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

Fit & Healthy DietBet Challenge: Day 2: Core, Glutes & Cardio Fat Burn-No Equipment Workouts

Hi Everyone!

Welcome to Day 2 of my Fit & Healthy New Year & DietBet Workouts! The Challenge started yesterday, but it isn’t to late to sign up: www.dietbet.com/BenderFitness. You can find the first workout from this challenge here: Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn.

Today we have two workouts on our agenda. Both workout videos and breakdowns are below. The first workout is a 20-Minute Low Impact Workout for the Core & Glutes. Don’t let the words Low Impact fool you into thinking it isn’t effective! This workout is designed to create core strength through the front, sides (love handles), and back of your abdomen. This will help align your pelvis, improve your posture, and improve the aesthetics of your midsection.

The second workout is a 10-Minute Intense Cardio HIIT Fat Burn Workout. Go for max reps. The workout is short, but tough, and the goal is to really maximize your fat burn by pushing through the workout.

Our goal is to workout between 30-60 Minutes today. You can do 1 Round of Each Workout for a total 30-Minute Workout, or Repeat each workout 2X for 60-Minutes. You can also choose to do 1 Round of each workout and do 30-Minutes cardio of choice (running, biking, swimming, etc) to hit your 60-Minutes. Combining strengthening and cardio burn moves will help maximize your results and increase your fat burn during this challenge.

Remember to pair your workouts with healthy food choices. Don’t use them as an excuse to make unhealthy choices with your meals!

Have fun today!

Melissa

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

*30 Seconds of Glute Bridge Between Each Exercise

Down Dog Leg Pulse-Right
Down Dog Leg Pulse-Left
Plank Leg Sweep-Right
Plank Leg Sweep-Left
Supergirl Tap-Right
Supergirl Tap-Left
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Side Plank Knee Extension-Right
Side Plank Knee Extension-Left
Plank Reach Through-Right
Plank Reach Through-Left
Windshield Wiper Reverse Plank-Right
Windshield Wiper Reverse Plank-Left
Toe Touch Plank

Glute Bridge

Down Dog Leg Pulse

Plank Leg Sweep: Part 1

Plank Leg Sweep: Part 2

Supergirl Tap: Part 1

Supergirl Tap: Part 2

Reverse Plank Leg Lift

Side Plank Knee Extension: Part 1

Side Plank Knee Extension: Part 2

Plank reach Through: Part 1

Plank reach Through: Part 2

Windshield Wiper Reverse Plank

Toe Touch Plank

Equipment: Gymboss Interval Timer: 10 Rounds of 10/50.

1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X

*Cool-Down*

Heel Tap Jump Squat

Mountain Climbers

Lunge Jump

Russian Kicks

Runners Lunge Hop: Part 1
Instagram Tutorial

Runners Lunge Hop: Part 2

Low Jack Burpee
Instagram Tutorial

X-Jump

High Knees

Burpee

30-Minute Workout: Tight Core & Round Butt Stability Ball Workout

Good Morning Everyone!

Today’s workout Combo uses a stability ball. If you don’t have a stability ball this workout is easily modified to be done without one so don’t worry! Today’s routine combines two 15 Minute HIIT workouts. If you do one round of each your total workout time will be 30-minutes. For a higher intensity burn complete each workout 2X for total workout time of 60-Minutes.

Elevated Leg series can also be done with a chair or bench if you don’t have a stability ball available.

Focus on form with each exercise and warm-up for 5-10 minutes before your workout to maximize your results and decrease your chance of injury. Remember, warm-ups should always be dynamic (moving). Cool downs can be static (staying still and stretching). You don’t want to stretch cold muscles. They aren’t ready for it yet!

I didn’t get to workout yesterday, and I can’t wait to get in a good workout tonight. My body is missing the endorphins! I notice that when I don’t workout my energy level suffers. Exercise actually gives me more energy and decreases my cravings for unhealthy foods.

I hope you enjoy today’s workouts! Don’t forget you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Also, we are getting closer to the start of my New DietBet Challenge! If one of your goals is weight loss it is a great motivator. You have a chance to win money by achieving your weight loss goals! The point of the game is to lose 4% of your body weight over 4 weeks. Everyone who achieves this goal is a winner & splits the jackpot at the end of the game. To start the game everyone places a bet and that money goes in the jackpot. You can sign up here: www.dietbet.com/BenderFitness.

Have fun today!
Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn.

This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.

Have fun!
Melissa

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Warrior Split Squat: Part 1

Warrior Split Squat: Part 2

Warrior Split Squat: Part 3

Alternating Lunge Press

Side Lunge: Part 1

Side Lunge: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Tick-Tock Abs: Part 1

Tick-Tock Abs: Part 2

Superman

Reach Through Plank

Better Booty Home Workout: 15 Minutes Per Round

Hi Everyone!

Today’s workout is focused on sculpting the lower body. Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.

Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside. It’s a quick routine that will help you maximize your results and train your muscles in a variety of ways.

I hope you enjoyed yesterday’s workout: 20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout. Remember to listen to your body, and warm-up before your workout. Five to ten minutes of dynamic warm up (jogging, jumping jacks, jump rope, leg swings) will get your heart rate up a little bit, warm up your muscles and prepare you to get the most out of your workout. You actually burn more calories after a warm-up.

I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.

So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.

GASP! You mean both sides of this argument are correct? I sure do!

Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.

For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.

Have fun with today’s workout!
Melissa

Want Exclusive Workouts, New Challenges & Bonus Content? Check out my Membership Program: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

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

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.

Goddess Squat
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.

Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
Repeat.

Leg Series
Start as pictured above.
Keep the hips lifted throughout the movement.
Core and glutes strong and engaged.
Raise the extended leg toward the ceiling.
Lower the hips toward the floor. Immediately press hips and foot back up.
Lower leg to starting position. Repeat.
Complete reps on both sides.

Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.

Table Top Pose
This is a static pose.
Keep the hips lifted.
Straight line from knees, to hips, to shoulders.
Core and glutes strong and engaged.
Finger tips point toward the heels.
Hands directly below your shoulders.
*If you have decreased shoulder ROM you may not be able to form a straight line with your body.
Flexibility increases with time and practice. Do not force it.

Surfer
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.

Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.

Weighted Lunge Twist
Start in standing position with arms bent at the elbows, weight at shoulder level.
Step back toward the corner of the room.
Turn toward the hip of the forward leg.
Bring the weight to the outside of your hip.
Return to start.
Repeat on the other side, alternating.

Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.

21 Minute HIIT: Full Body Workout

Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Hi Everyone!

Today’s workout is quick, but you should definitely feel the burn! This workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.

When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.

Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.

I used two 20-pound dumbbells in this workout. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.

Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.

I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run.

I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa

Intervals: 10 Rounds of 10/50.
or
Repetitions:

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

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time! Yesterday we worked our Abs & Full Body with the Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone. Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!)

This routine also incorporates some great movements for strengthening your core. Why so many core exercises? A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

These lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Fit Fashion: Spiderback Sports Bra is From www.Affitnity.com Use the code BenderFitness to get 15% off your total order at checkout. Sneakers: Mizuno Wave Creation.

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

Lower Body Blast: Workout Burn to Shape & Sculpt Your Legs, Thighs & Butt

Hi Everyone!

Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down.

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

PS Let me know what you think in the comments below, on Facebook or Instagram/Twitter: @BenderFitness

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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X
*Optional: Between Each Round Complete 1-Mile Run or 10-Minute Jump Rope Workout For Bonus Cardio Burn

Cardio HIIT & Legs and Abs Express Workout

Hi Everyone!

We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.

There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.

Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.

Before class started. The whole gym ended up being full.

I hope you enjoy today’s workouts! Have fun!
Melissa

Workout Tutorial:

Cardio HIIT Workout: Full Length

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel.

Legs & Abs Express Workout:

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift

10-Minute Booty Sculpting Workout

Hi Everyone!

I have a new workout for you! Today’s workout only takes 10 Minutes per Round. It is designed to shape and sculpt your backside and lower body. I highly recommend using weights during this workout. The added resistance will help create shape, and strength.

I love short workouts, because they give you so many options! You can pair this routine with one or two other workouts, do it alone as a quick workout, or repeat it to increase the intensity! I like having quick workout options, so I can maximize what I get in, without wasting a lot of time.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

I hope you have fun with today’s workout!

What’s your favorite Booty Sculpting Exercise? Let me know in the comments below or on Facebook!

Melissa

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Low Jack: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Standing Lower Body Workout: 20 Minute Real Time

Hi Everyone!

I hope you’re enjoying all of the workouts so far this week! Today’s workout is a Standing Lower Body Workout, with Cardio Bursts between each exercise. One Round will take 20-Minutes, and it can be repeated up to 3X, or paired with 30 Minutes Cardio of Choice.

I have a new Boot Camp Workout to share with you all, but I haven’t had a chance to film it yet. I think you are all going to like it!

Tonight Jesse and I are having company over for dinner, so I will be doing this workout or getting in an Interval Run on the Treadmill for 30-Minutes. On nights when I know time will be short I plan to get in at least a 15-30 Minute Workout.

So far this is what my workout week looked like:

Sunday: 18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Monday: 3.1-Mile Run on the Treadmill (24 Minutes, 20 Seconds), 5 Minute Walking Cool Down (.33 Miles)

Tuesday: 20-Minute Boot Camp Workout: Full Body Fat Burning Workout-I actually did the new Boot Camp Workout, which I will be sharing with you all later this week, but this is a good alternative.

Wednesday: (Today) Standing Lower Body Workout or 30-Minute Interval Treadmill Run.

I have a 5K planned on Thanksgiving day, and one planned in December. I really want to get my speed back. I used to be a lot faster, but I haven’t been doing as much running and it shows in my times. My best 5K this year was in April and I did it in 23 Minutes flat. The other two 5Ks that I did this year were in the 24 Minute range. One of my goals is to improve that, so I will be incorporating more runs into my training plan. I will keep you all posted on my runs & workouts as we go along!

Have fun today!
Melissa

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 Sumo 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

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

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

Strong & Toned Lower Body: Workout for Legs, Butt & Thighs

Hi Everyone!

It’s workout time! Yesterday we did a workout combo: Full Body Sweat & Core Galore Workout. Today we are focusing on the Lower Body. Very often people want to “spot treat” their workouts. Throughout the week, it’s important to do workouts that will exercise your entire body to maximize your results, and balance your muscles.

I create my workouts to strengthen my body in all planes of movement. I want to have functional strength that will keep me healthy, strong & fit. Spot treating will not give you the best overall results, and will slow down your progress toward your goals. This is the reason why I favor a lot of compound movements (multi-joint/multi-body exercises). You can maximize your results (and burn more calories) when you work your entire body.

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Jesse and I after the Core Galore workout. Froggers are still the exercise I love to hate.

I hope you enjoy today’s workout! I will be doing it this evening when I get home from workout and pairing it with a 30-Minute Run. I did this workout for Reps, but you can do it Interval style if you prefer. Set your timer for 10 Rounds of 10/50. To increase the intensity you can time the workout for 10 Rounds of 40/50, and do cardio of choice (jump rope, high knees, burpees), to amp up the intensity.

Have fun with today’s workout!
Melissa

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

Repeat 1-3X

1. Squat Tuck
2. Alternating Reverse Lunge
3. Russian Kicks
4. Weighted Hip Thrust
5. Folded Warrior Leg Lift (right)
6. Folded Warrior Leg Lift (left)
7. Butt Kicking Mountain Climber
8. Criss Cross Lunge (right)
9. Criss Cross Lunge (left)
10. Plie Jump

Optional: Pair this workout with 30-Minutes Cardio of Choice

Tight Butt & Thighs Workout: HIIT Fat Burn (15 Minutes Per Round)

Hi Everyone!

Are you ready to get sweaty? Today’s workout is a HIIT Fat Burning workout that is focused on strengthening and sculpting your lower body. A strong lower body will not only give you a great shape, but helps improve your posture, hip position, and core strength.

The strength of your glutes, hamstrings and quadriceps directly impact the position of your hips. This means, that even if your focus is on creating a stronger, firmer, midsection it’s still important to work your lower body. Often people skip training body parts that they are happy with, to focus on areas that they feel need work. This can sabotage your results! Check out the photos below to see images of what weakened glutes/hamstrings can do to your posture.

Kyphosis can cause a bulge in the abdominals.

Weak Glutes and Shortened Hip Flexors can directly impact your postural alignment. This also puts increased pressure on your joints during exercise due to improper bio-mechanical alignment.

I hope you all enjoy today’s workout. Have fun, work up a sweat, and tag me in your photos! I love seeing you guys doing the workouts & getting healthy right along with you. #TeamBender #BenderFitness

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today’s workout is focused on the core and glutes. You can complete this routine with dumbbells or stick to body weight. Choose whichever will be most challenging for you. I did this workout for reps, but you can also choose to complete this workout for time by setting your interval timer for 11 Rounds of 10/50.

Yesterday I didn’t have time to film a new workout, but I did get in a 5-Mile Run outside. I kept it at an easy, conversational pace the whole time. With running, just like with workouts, it’s important to vary the intensity. You need intense days, interspersed with lighter days. Your body will respond to both types of challenge differently.

I hope you all enjoy this workout! Have fun, push yourself, and focus on maintaining good form throughout the routine.

Let me know what you think!
Melissa

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

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

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

Lower Body: Effective Low Impact Workout-No Jumping Home Workout

Hi Everyone!

Today’s workout is low impact (no jumping), but very effective! The focus of this workout is on the lower body. I also filmed a Handstand Core Workout Challenge. Scroll all the way down to the bottom of the page (past the photo tutorial!) for the Handstand Challenge. You can complete both if you want a more full body workout, or do them in separate training sessions.

If you aren’t sure of the moves I encourage you to check out the video before going through the routine. I used a resistance band during this workout to increase the intensity, but that is optional. You can also do this routine with body weight only.

For the Handstand Challenge, I lost my balance several times while filming. I didn’t re-film, because I want you all to see the process. You don’t start practicing something & automatically succeed the first time. I am sharing my journey with you all & that includes the times I lose balance or need a rest break. Hopefully in the not to distant future I will have some progress to show you!

My Weekend Update: Jesse is feeling much better. Big thanks to everyone who wished him a speedy recovery from his stomach bug. Thank goodness it was quick!

Yesterday we went to Wizard World Comic Con (I love everything Superhero related!) We got to meet some of our favorite celebrities. We might James Marsters-who played Spike on Buffy the Vampire Slayer. Spike was my favorite character, on my favorite show, so it was a total nerd moment for me. We also met Jason David Frank-Tommy from Power Rangers. He is an incredibly talented Martial Artist & 7th degree Black Belt.

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Meeting James Marsters

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Meeting Jason David Frank

I will be posting new workouts this week, but you can also follow the schedule posted HERE if you want to follow a more structured program & know what’s coming ahead.

Have fun with today’s workout!
Melissa