Bubble Butt Cardio Burn

Hi Everyone!

Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well.

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique.

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge.

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today.

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

Tight Booty, Toned Abs Workout

Hi Everyone!

It has been a productive Sunday for me! I filmed this workout, and then went outside for a run with Jesse. We got in 5.55 miles. It’s about 25 degrees outside, so it was pretty cold, but I still managed to work up a good sweat.

For this workout you will need dumbbells, something to step up onto and a yoga mat. When selecting a weight, pick something that is challenging for you. However, you should be able to make it through the reps while maintaining good form. If the last two repetitions feel challenging, but you can still make it through your weights are heavy enough. For the stepping surface, you can vary the height based on your own needs. Lower surfaces will work too (so if you have a staircase handy you can use a step). Higher surfaces will increase the intensity and the range of motion.

You will find my full 12-Week NPC Bikini Competition Prep Workout Series Here.

It’s also a Sunday food prep day, so I will be taking pictures to show you guys what I am cooking. I will also be sharing a breakdown of a typical day of eating for me. My bikini competition is 4 weeks away (as of yesterday) so I will be updating your on my progress, and posting links to Month 2 of my contest prep workouts. People have been asking me if it is possible to prepare for a bikini competition solely with home workouts. I will keep you all posted, and we will see how it works out for me. 🙂

Update: If you want a sneak peek into my results you can find them here: NPC Bikini Competition Results. I will give you a hint and say that Yes, it is possible to prepare for a bikini competition with home workouts. This was a very fun workout series for me to film, and I hope you all find it as useful and effective as I did. Home workouts are an amazing resource and you can get results without ever stepping into a gym. Plus, they are versatile, so if you like getting out of the house and into a gym setting, you can always take these workouts with you wherever you go.

I hope you all enjoy today’s workout! So far I have gone through it once (right before my run). If I have time after my cooking is done I will repeat it 1 more time.

Have a great day!

Melissa

More Workouts: https://linktr.ee/BenderFitness

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Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

Repeat 1-2X. Optional: Pair with cardio. I paired this routine with a run.

Thigh and Tummy Trimmer

Hi Everyone!

Today’s workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it’s important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core.

I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.

The workout breakdown is posted below. Have a great night!

Melissa

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

Repeat 1-3X

1. Lunge Lift (right)
2. Lunge Lift (left)
3. Threaded Needle Pulse (right)
4. Threaded Needle Pulse (left)
5. Russian Twist
6. Double Leg Circles
7. Side Plank Squeeze (right)
8. Side Plank Squeeze (left)
9. Leg Series
10. Twisting Knee Drop Plank

Tight Tush and Tummy Workout

Hi Everyone!

Tonight’s workout is focused on tightening your tummy and your tush! I went through it twice, and I definitely found some of the ab moves very challenging today. I followed my workout with a run at a comfortable talking pace on the treadmill for 30 minutes.

I will be writing a post about my cardio in more detail, so be sure to check back for that!

I am also giving you guys a peek into my lunch box. It’s shouldn’t be any surprise because I shared my meal prep with you in Abs Are Made in the Kitchen: Meal Prep. For lunch today I had my baked veggies (asparagus, zucchini and grape tomatoes), a sweet potato, baked chicken over fresh baby spinach, with butternut squash, cranberries, onion, and walnuts.

For a mid morning snack (about 3 hours after breakfast, and 3 hours before lunch time) I had an egg sandwich on 100% wheat thin bread, with hummus and baby spinach, and some red grapes.

I was hungry again when I got home (about 3-4 hours after lunch) so I had a Green Smoothie, and a piece of 70% dark chocolate. My breakfast this morning was oatmeal, with some chopped walnuts.

Now it’s time to cook dinner! I will be sure to take a picture and share it on my facebook page.

Enjoy the workout!
Melissa

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

1. Heel Tap Squat Jump
2. 1 Leg Side Lift (right)
3. 1 Leg Side Lift (left)
4. Table Crunch
5. Rock the Boat Pose
6. Heel Press Plank (right)
7. Heel Press Plank (left)
8. Twisting Situp
9. Crunch Tap
10. Side Step Reverse Plank (Reverse Windshield Wiper Plank)

Repeat 1-3X.

Strong and Toned Lower Body: Legs, Thighs and Butt

Hi Everyone!

Tonight’s workout is all about the lower half! Yesterday I did the Bikini Ready Tummy workout, so I got in a lot of core work. Today’s workout utilizes all of the large muscles in the lower half of your body. These muscles have great calorie burning potential because they are some of the largest muscles in your body.

As you build strength it is also important to create balance in the body. You don’t want to exclusively workout on your “trouble spots.” You want to create strength everywhere, which will in turn create balance, shape, and boost your metabolism.

I hope you enjoy tonight’s workout. It’s tough but fun! I followed this workout with a 30 minute run on the treadmill.
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

Booty Bump Workout

Hi Everyone,

This was part of my workout last night. I had a fun workout planned for today, but unfortunately I have to delay it until tomorrow. I did get in a 3.5 mile run outside today. It was in the high 40s here, and there was sunshine, so I had to take advantage of the weather.

Sunshine makes me feel more appreciative of running outside. Also, it was nice not to have to run through 6-7 inches of snow. Most of my run was done on solid ground!

For this workout I utilized weights. It was nice to change the type of challenge I was engaging in for my workout. Yesterday I also shared Josh’s first workout video: Fitness Transformation: Workout 2

Josh did a really great job, and I gave him a new workout to do today, which I will be sharing later.

Enjoy the workout,

Melissa

Beginner: 8 reps
Intermediate: 10 reps
Advanced 12-15 reps

1. Squat
2. Bulgarian Split Squat (right)
3. Bulgarian Split Squat (left)
4. Good Morning
5. Curtsy Lunge (right)
6. Curtsy Lunge (left)
7. Romanian Deadlift

Repeat 1-3X

*I followed this workout with 3 miles on the treadmill. I did intervals, and the entire run took me 23 minutes, and 30 seconds.

Lean Lower Body Workout

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

Repeat 1-4X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Lift and Pulse Leg Extension (right)
4. Lift and Pulse Leg Extension (left)
5. Reverse Plank Step Out
6. Roll and Lift Situp
7. Crossed Plank Downdog
8. Lunge Hop (right)
9. Lunge Hop (left)
10. Butt lift
11. Romanian Deadlift Pulse (right)
12. Romanian Deadlift Pulse (left)

Hi Everyone!

This was my workout last night. I followed it up with 2 miles on the treadmill, which took me 14 minutes, and 30 seconds to complete. I did the first mile at a 7.5 min/mile pace, and then sped up the second mile. It felt great to do a short, but quick run. It was also a good reminder to me that getting in some cardio doesn’t have to take a long time. Jump Roping, or running can be a quick addition of cardio to any workout.

When I first started running I focused on time instead of mileage. My first goal was to be able to run for 20 minutes without stopping to walk. If you have never run before it’s a good way to build, and it also let’s you track your progress, as you get closer and closer to your goal.

This workout is focused on toning, and shaping the lower body. There are plenty of exercises focused on strengthening your calves, thighs, and butt incorporated into this routine. These moves help sculpt the lower body. Increasing strength in your knees, ankles, and hips can improve your stability and decrease your risk of falls or joint injuries later in life.

It is important to maintain balance in your body, and strengthen all of your muscles. Often, people will train one “problem” muscle group to the exclusion of others. It is far more effective to train your entire body, as the increased muscle and strength will improve your metabolism, fat burning, and the overall look of your body. Focus on your overall fitness and the aesthetic results will follow. I feel strongly that your body shouldn’t just look good, it should be strong, capable, and functional.

Enjoy the workout, and have a great day. I will see you later with today’s workout. 🙂
Melissa

Fit Butt, Tight Abs: Home Workout

Hi Everyone!

Today it was really tough for me to get motivated to do my workout. I felt tired, and I really wanted to take a nap, or lay down on the couch and finish the book I am reading. Mentally I knew that if I could just get started I would feel better, and re-gain my motivation.

So I got up and went through this workout. Once I started moving I felt rejuvenated, and I wanted to keep going. As you can see by the goofy picture of me to the right I ended up having fun once I got myself going. I went through the workout three times, and then walked for 4 miles on the treadmill (while reading my book).

I feel very blessed that I have learned to understand how much better exercise makes me feel. It has an immediate physical, and mental impact on me. If you are able to find out what it is that motivates you, it makes it much easier to stick to your workouts. For me, exercise is inherently rewarding because I feel happy and energized after workouts. I feel stronger, and more capable of handling anything that might come my way. For you it may be the same, or your motivation might come from something different. It’s so important to find what works for you.

Today’s workout is challenging. It focuses on lower body (butt, thighs, legs), and core (abs, obliques, back). I use some weights, but this workout can also be done with body weight only. As always focus on form.

I hope you guys enjoy the workout, and find your motivation!
Melissa

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

Repeat 1-3X

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

Fit Friday: Toned Tush Fat Burner (16 Minute Home Workout, Real Time)

Hi Everyone!

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR!

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today’s run, and I will let you guys know how it goes. It’s important to remember that one bad day does not define your ability or your workout. It’s just motivation to push that much harder the next time!

Yesterday I didn’t get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles.

I hope you guys enjoy today’s workout. It’s a great fat burner, with plenty of glute sculpting exercises. 🙂 Have fun, and a Happy Fit Friday!

Melissa

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

Repeat 1-3X

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

Work It All Out Glute Bender-Take 2

Hi Everyone,

This is the workout I did last night. The video and breakdown is below. Yesterday was the one year anniversary of the day I started this blog. I have now uploaded 242 different workout videos, and shared the workouts that I have done to stay in shape for the past year.

In honor of that anniversary I repeated the very first workout I ever shared. It’s still a tough workout, but I did it on the advanced level, completing 25 reps of each exercise, and then I followed it up with one quick mile on the treadmill (6.5 min/mile pace, or 9.1 speed on the treadmill).

A lot has changed in the past year, both in my life and my level of fitness. I have been working on posting monthly breakdowns of my workouts for the past year, to make everything easily accessible. The first four months of my workouts have been posted under a new tab: Weekly and Monthly Workout Schedules. You will be able to see all of the workouts I have done, in the order I did them. Or you can always mix and match as you see fit.

Thank you to everyone who has joined me in improving your health and fitness this year. 🙂

Melissa

PS Right before my workout last night Gambit decided to dive, and hide under my mat. It was so adorable I had to share a picture!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

Original Glute Bender Video

1. Spiderman Plank Leg Lift (right)
2. Spiderman Plank Leg Lift (left)
3. Warrior 3 Squat (alternating sides)
4. Heel Tap Abs
5. Leg Series (right)
6. Leg Series (left)
7. Ball Leg Lifts
8. Butt Ball Lifts
9. Plie Jumps
10. Sumo Squat
11. Wall Sit Leg Lift (right)
12. Wall Sit Leg Lift (left)
13. Side Plank Hip Drop (right)
14. Side Plank Hip Drop (left)

Target Area 2: Lower Body

Hi Everyone,

This is Part 2 of my workout today, and it’s all about the Lower Body! If you haven’t tried Target Area 1: Arms and Target Area 3: Tight Abs yet check them out now. My entire workout today consisted of three parts, Arms, Lower Body, and Core. So if you want the complete workout check out all three videos 🙂

You also have option of increasing the number of rounds, or mixing and matching with other workouts of your choice. It took me 30 minutes to do all three parts of this workout.

I hope you guys enjoy it. I also posted my “Must Have” list of products for your home gym and a recipe for a Healthy Chicken Salad Sandwich.

Have a great night,

Melissa

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

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Ninja Jump
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Lunge Jump

Workout Your Abs and Glutes at Home

Hi Everyone!

Tonight’s workout is full body, but emphasizes working your butt and abs. This incorporates moves that will challenge all of the different muscles in your core and glutes. It’s important to work your muscles from a variety of angles, so that you are using all of your muscles. Focus on using correct form, and getting the most out of each exercise and you should be nice and sweaty by the end of the workout. I also did a 4 mile run this afternoon with the girls from the cross country team.

I tried out two new recipes today, that I will be sharing. The first was an avocado curry chicken salad (yesterday I did the same thing with egg salad. Both were amazing!), and this evening I made a delicious pasta recipe with plenty of shrimp and vegetables.

I am trying to get back to eating primarily whole foods. Ideally you should know every ingredient that is going in to your meals, and you should limit processed foods. This isn’t always possible, especially if you aren’t cooking at home. When I do have the opportunity to cook I like to take advantage of it. Sometimes it helps to cook in bulk, so you have healthy leftovers readily available.

I have leftovers of both of the meals that I made today, and I baked eggs to have on hand for a quick and easy breakfast option. I have been getting a lot of questions about my diet so I will try to post more about what I am eating. So, check back tomorrow for my recipes!

Have a great night,

Melissa

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

Repeat 1-3X

1. Step Up Right
2. Step Up Left
3. Jump Up
4. Hydrant Reach (right)
5. Hydrant Reach (left)
6. Mountain Climber
7. V-Up
8. Bicycle
9. Kettle Bell Plank Lift (right)
10. Kettle Bell Plank Lift (left)
11. Russian Kick

Guns and Glutes: Body Weight Workout (Real Time)

Knee Drop Plank

Reverse Plank Side Step

Hi Everyone,

I did this workout last night, and it got me very sweaty! The emphasis of this workout is on your booty, and core. This workout will help make your butt high, round, and tight. You will also work your arms. I felt this one in my triceps (the back of your arms, where many people want to tighten up and lose that jiggle.)

I also ran a little over 3 miles yesterday. Jesse and I started coaching our local high school’s cross country team, so we will both be running with the teams a lot.

Today I will be filming a new workout. In addition to the new workout I will also be interviewing Michael Prest about his recent win in an NPC body building competition. I will be finding out about his contest prep, and hopefully getting 1 or 2 of his favorite recipes to share with everyone.

So check back for that! See you later!

Melissa

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

or do this as an Interval workout: 50 seconds of work (max reps), 10 seconds of rest between each exercise.

Repeat 1-3X.

1. Squat Cross Kick (right)
2. Squat Cross Kick (left)
3. Dive Bomber
4. Butt Lift Squat
5. Walking Pushup
6. Reverse Plank Side Step
7. Tricep Pushup (right)
8. Tricep Pushup (left)
9. Seated Twist Stretch
10. Knee Drop Plank

Shape Your Butt, Tone Your Abs Workout

Hi Everyone,

My video from yesterday finally uploaded! I don’t know exactly what happened, but I had to upload it to youtube twice before it would work! Everything is good now though. I guess that means there will be two videos today. 🙂

In addition to this workout I also ran for 30 minutes, and walked for 30 minutes on my treadmill. Jesse did a long run yesterday so I had plenty of time on my hands.

I like the quote on the picture above. “Some people dream of success, while others wake up and work hard at it.” Don’t just dream. Make your dreams a reality. Your actions (or in-actions) help sculpt your world. Don’t let life just happen to you. Go out and make the changes that will get you where you want. Take it one step at a time, and before you know it your goals will be within your reach.

Thanks to Beef from www.askbeef.com for creating that poster for me. He is actually a great example of going out and making the changes required to get you where you want to be. Check out his transformation story.

I hope you enjoy this workout. There will be a new one later today!
Melissa

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

Repeat 1-3X

1. Tabletop Dips
2. Full Squat
3. Heel Beats
4. Superman
5. Single Leg Extended Butt Drop (right)
6. Single Leg Extended Butt Drop (left)
7. Boat Tap
8. Leg Lift/Hip Lift
9. Double Love Handle Killers (right)
10. Double Love Handle Killers (left)

Want to add some cardio? Try this: Bombshell Fat Burn 10 Minute Cardio Burst

Improve Your Rear View Workout Real Time: Melissa Bender

Hi Everyone,

Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. 🙂 It will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
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.

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 2X

Bikini Butt and Leg Workout

Hi Everyone,

This was my workout for the day! As soon as we were done filming Jesse did a hard run, and I did an easy 35 minute run. It was hot outside! Be sure to stay hydrated with your workouts, especially if you are outdoors.

There were gorgeous butterflies, and a big family of geese to keep us company. I recently read that going outside decreases your body fat percentage. Initial studies indicated that it may be linked to a decrease in stress that occurs when you spend time in nature.

You should feel the burn in your butt, thighs, and legs with this workout. I know I did! Working the muscles in your lower body is important for a variety of reasons. Your lower body houses many large muscles, so working this area increases your calorie burn. Also, it helps stabilize your entire body, while working your lower abs. Being truly fit and healthy should mean finding balance in your body.

I posted a new recipe for grilled eggplant. It’s delicious! So be sure to check that out under the recipes tab above.

I have yoga class tonight, so it’s been a busy and active day for me!

I hope you enjoy the workout!

Melissa

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

Repeat 1-3X.

1. Long Jump Burpees
2. Side Leg Lift (right)
3. Side Leg Lift (left)
4. Squat Kickback (right)
5. Squat Kickback (left)
6. Leg Series (right)
7. Leg Series (left)
8. Runners Lunge Kick (right)
9. Runners Lunge Kick (left)
10. Squat Kick (alternating)
11. Cheek to Cheek Plank
12. Plie Jump
13. Scissor Abs
14. Heel Pulse Squat

5 Minute Cardio Butt Blast: Melissa Bender Fitness

Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time?

Enjoy the workout! There will be a new one up today!

Melissa

All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.

Tighter Tush and Abs: Full Length

Hi Everyone,

This workout just did not want to upload! I finally got it. 😀

As the title shows, this one is all about shaping your butt and abs. It helps keep everything tight, toned and shapely. Also, the interval style of the workout really increases the intensity. Pair it with cardio and you have a really nicely rounded workout.

I ran a mile in between the two 5 minute rep portions of the workout. It took me 6 minutes and 58 seconds, so it was a nice hard working pace for me.

I went through the repetitions twice.

I will have new workouts for you this weekend, so be sure to check back!

Melissa

All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.

1. Plank Lift (I did 28)
2. Plank Leg Lift (alternating legs) (48)
3. Heel Pulse (86)
4. Bridge Pulse (67)
5. Bicycle (107)

CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.

1. Rib Push (46)
2. Leg Lift/Hip Lift (20)
3. Oblique V-up (right) (27)
4. Oblique V-up (left) (26)
5. Butterfly sit-up (14)

Ham It Up! All About Hamstrings: Melissa Bender Fitness

Hi Everyone,

Tonight’s workout really focuses on your glutes, hamstrings, triceps, arms, shoulders and back. It’s another tough one. I have been really upping the ante with the last few workouts. They are very intense.

After finishing this workout I did one mile on the treadmill (it took 7 minutes, and 4 seconds). I wanted to add an additional quick cardio blast. You can run, jump rope, do high knees, or the 10 minute cardio from the Bombshell Body Fat Burn workout.

Enjoy the workout. Move as quickly as you can from one exercise to the next to really optimize your burn during and after the workout.

Have fun!
Melissa

Ham It Up!

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

Add 5-10 minutes of cardio after finishing this workout to really maximize your fat burn.

Tricep Leg Series (right)
Tricep Leg Series (left)
Burpee
Right Pulse Lunge Jump
Left Pulse Lunge Jump
Spin Jacks
Heel Tap Squat Jumps
Hydrant Lift (right)
Hydrant Lift (left)
Booty Push (right)
Booty Push (left)
Cross Step Down Dog (right and left=1 rep)
Lifted Leg Cross Reach (right)
Lifted Leg Cross Reach (left)
Jumping Side Plank
Frog Squat
Tricep Reverse Sit-up

Fantastic Butt Shaper: Melissa Bender Fitness

Hi Everyone,

Tonight’s workout focuses on your glutes, and thighs. There will be a brand new workout tomorrow. I am going to try to make up for lost time this week. I had to miss a couple of workouts because I wasn’t feeling well. I’m all better now though!

In tonight’s workout I use weights and a stability ball, but I show bodyweight variations for all of the exercises as well. So you can work out at your level and build up when you repeat this workout in the future.

Have a great night,

Melissa

Fantastic Butt Shaper

Beginner: 15 reps, 30 for bicycle and hip lift

Intermediate: 20 reps, 40 for bicycle and hip lift

Advanced: 25 reps, 50 for bicycle and hip lift

1. Good Mornings

2. Mountain Climber

3. Ball Tuck (butt)

4. Ball Pull-in (abs)

5. Leg Circles (with or without ball) Right

6. Leg Circles Left

7. Single Leg Deadlift (Weighted Warrior) (right)

8. Single Leg Deadlift (Weighted Warrior) (left)

9. Squat

10. Bicycle

11. Hip Lift

12. Side Lying Leg Lift (left)

13. L Leg Lift (left)

14. Side Lying Leg Lift (right)

15. L Leg Lift (right)