Ultimate Lower Body Burn: Melissa Bender & Sean Vigue Workout Fusion

Hi Everyone!

I have a fantastic throwback workout on the agenda for you today. This workout is all about the Lower Body. First you get in an interval workout with me, and then you move onto a yoga flow with Sean Vigue. I really love this workout combination and the unique physical challenge that it presents. When you give it a try please let me know what you think about the combination. As always, the full length workout video and photo tutorial is below. You don’t need any equipment to complete this workout.

Sean and I have done several collaborations, and he has his own YouTube channel full of fantastic yoga and Pilates workouts: https://www.youtube.com/SeanVigueFitness

Working on Filming New Workouts! This move is a Low Hop Sumo Twist.

I am working on filming brand new workouts, but ran into some technical glitches. I filmed a Total Body Workout today (twice!) and when I went to add interval timers and captions to the video the whole thing glitched. I realized there was an issue at the end of the first round because the camera froze, so we immediately reshot the whole thing, but the playback on the second video stuttered and froze as well.

I am not sure what the camera issue is, or if we need to replace our filming equipment and software, but we are actively working on the problem. I’m feeling strong, happy and ready to film and I will not let this derail me. I might end up hoping on Facebook Live to share this workout, so keep an eye out there: www.facebook.com/MelissaBenderFitness

In the meantime, thanks for bearing with me as I share some throwback workouts and get back into the groove of filming regularly.

I have so many fun workouts planned. I can’t wait to share them with you!

Behind the scenes, I am still progressing with Martial Arts, teaching a Yoga kinesiology course at the University I teach for, and will be starting a jogging course in a few weeks. Jesse and I recently tested for our Yellow belts and are progressing with our training. I’m really enjoying the process and learning new skills.

If I had the time and money I would spend my days learning so many new things: ballroom dancing, foreign languages, guitar, piano, take an adult gymnastics class and continue my private ballet lessons (my instructor started law school so I stopped that a couple years ago)….my imagination goes wild as I think about all of the amazing things out there to learn. Time is absolutely precious my friends. If there is something you want to learn or try go for it.

If you could try something new what would it be? Let me know in the comments!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

In/Out Squat
Pendulum: Right
Pendulum: Left
Double Curtsy: Right
Double Curtsy: Left
Modified Pistol Squat: Right
Modified Pistol Squat: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Warrior III: Right
Warrior III: Left
Hydrant Extension and Tap: Right
Hydrant Extension and Tap: Left
Leg Series: Right
Leg Series: Left

Finish with Yoga with Sean Vigue

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Hi Everyone!

We have a very special workout collaboration for you today.

I joined up with the wonderfully talented Sean Vigue to create an amazing Total Body Workout. This routine combines Core focused Cardio HIIT and Power Yoga.

That means you are going to be getting a FABULOUS workout in today.

I have had the pleasure of collaborating with Sean Vigue on several occasions, and I am always proud of the workouts we create together. You will find the workout video, and HIIT breakdown below.

Let me know what you think of this workout, and if you would like to see more Bender/Vigue workout combos in the future.

You can find Sean Vigue on Youtube: https://www.youtube.com/user/motleyfitness or on his Website: www.SeanVigueFitness.com

His workouts are definitely worth checking out. Feel free to tag us both on Instagram or Facebook with your workout check-in.

In the Bender household, we are on week three of eating all home cooked meals. Okay, almost all home cooked. We’ve eaten out twice for Family dinner with extended family.

We are really noticing a difference in our energy levels, feeling healthier and stronger.

Eating all home cooked meals is so much more satisfying. It does take longer to shop, prep, cook, and clean all of the dishes. Somehow, despite the increased time and effort going into these tasks, with my increased energy levels it seems like I am able to get more done throughout the day.

We have been focusing on eating a wide variety of vegetables, and incorporating more meatless meals into our food rotation. We still eat seafood and poultry, but re-focusing on vegetables has us feeling great.

I hope you enjoy today’s workout! Please leave us a comment and let us know what you thought. Kind words of thanks to Coach Vigue for joining us are always welcome and appreciated.

Have fun and don’t be afraid to work up a great sweat! If we took you out of your comfort zone today, that’s a great thing. You never know how much you are capable of, until you try something new.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout Breakdown:

First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50

1. Plié Twist and Tap-Right

2. Plié Twist and Tap-Left

3. Warrior III Pulse & Squeeze-Right

4. Warrior III Pulse & Squeeze-Left

5. Goddess Tap

6. Rock the Boat

7. Russian Twist

8. Plank Jack

9. Rotating Push-up

10. Heel Lift Plank

11. Temple Tap Abs

12. Reverse Plank Step

13. Side Plank Reach-Right

14. Side Plank Reach-Left

15. Angel Abs

Continue with Power Yoga by Sean Vigue.

Enjoy!

Always consult a doctor before starting any exercise program.

Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

Hi Everyone!

Welcome to a brand new workout routine! This is a fantastically, challenging workout. This routine combines Tabata intervals with longer Resistance Training intervals, to maximize the results of this full body workout.

Today we are joined by a special guest, Janelle. Janelle is a fitness instructor, and she did an amazing job on camera, and demonstrating modifications throughout this workout routine. If you suffer from any wrist issues, follow her for wrist friendly, and lower impact modifications. Remember, lower impact, doesn’t mean less effective. As long as it challenges you, you are getting fantastic benefits from the workout.

I really loved teaming up with Janelle for this fitness routine. I hope you all enjoy it as much as we did! Her energy is fantastic, and I thought she brought a fun dynamic to the workout.

This workout is comprised of four minute intervals. There are four Tabata intervals, comprised of 8 Rounds of 20/10 second intervals. In between each Tabata we have a four minute round of resistance training of 4 Rounds of 10/50. Feel free to press pause on the video in between rounds, grab some water, and then continue the workout.

You will find the full length, real time video workout below, along with a photo tutorial of each exercise we do in this workout.

We did have some audio issues during filming. I did my best to re-record the audio of the impacted sections. I also ordered a new microphone and camera rig so we shouldn’t experience the sound issues in future videos.

Equipment: Dumbbells and or Free Weights.

I felt a little bit weak, and deconditioned throughout this workout routine, and a few hours after we finished filming I was hit with the norovirus (what some people call the stomach flu). I initially thought that I was just out of shape from taking some time off through the holidays, but I think my muscles knew I was sick before the rest of my body did. We are all on the road to recovery now, and ready to start a Happy and Healthy New Year!

I really hope you enjoy this workout! Let me know what you thought of the format, and please give a shout out to Janelle for doing an amazing job during her guest appearance in today’s workout video.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Tabata Intervals (Part 1, 3, 5, 7): 8 Rounds of 20/10.
Resistance Intervals (Part 2, 4, 6): 4 Rounds of 10/50.

Part 1:

Pushups
Rock the Boat
Spider-Man Plank
Superman

Part 2:

1. Alternating Warrior Deadlift
2. Bicep Curl to Press
3. Angel Abs
4. Curtsy Lunge

Part 3:

High Knees
Jump Squat
Mountain climbers
Lunge Jump

Part 4:

1. Single Weight Squat (Alternating)
2. Tricep Drop with Hold
3. Wipers
4. Chair Step

Part 5:

Burpees
Jog to Jack
Forward Kicks (Alternating)
High Knees

Part 6:

1. Hydrants-Right
2. Hydrants-Left
3. Four Point Upright Row
4. Pendulum Squat

Part 7:

Plank Jack
Jumping Jacks
Hip Thrust – Right
Hip Thrust- Left

Push-up or Chest Press: Part 1

Push-up or Chest Press: Part 2

Rock the Boat

Spiderman Plank (Plank or Standing Position)

Superman

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curl and Press: Part 1

Curl and Press: Part 2

Curl and Press: Part 3

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 3

High Knees

High Knees

Jump Squat

Mountain Climbers (Plank or Standing)

Lunge Jump: Part 1

Lunge Jump: Part 2

Single Weight Switch: Part 1

Single Weight Switch: Part 2

Tricep Drop with Hold: Part 1

Wipers: Part 1

Wipers: Part 2

Wipers: Part 3

Wipers: Part 4

Chair Squat: Part 1

Chair Squat: Part 2

Chair Squat: Part 3

Burpees: Part 1

Burpees: Part 2

Burpees: Part 3

Burpees: Part 4

Jog to Jack: Part 1

Jog to Jack: Part 2

Jog to Jack: Part 3

Jog to Jack: Part 3

Forward Kick: Part 1

Forward Kick: Part 2

Jump Rope

Hydrant: Part 1

Hydrant: Part 2

Hydrant: Wrist Neutral Variation using Dumbbells to avoid compressing the carpal tunnel.

Four Point Row: Part 1

Four Point Row: Part 2

Four Point Row: Part 3

Four Point Row: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Jumping Jacks

Hip Thrust: Part 1

Hip Thrust: Part 2

20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

Hi Everyone!

Happy Mother’s Day to any of the Mom’s out there!

I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.

Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes. He is also the author of several fitness books, including Power Yoga for Athletes, which I really enjoyed. Sean and I filmed this workout collaboration last summer.

We also filmed a 20-Minute Cardio Core: Workout Fusion together, which you can find here: https://www.benderfitness.com/2015/06/20-minute-cardio-core-workout-full-body-weight-loss-abs-exercise-sean-vigue-melissa-bender.html.

This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways. Strength, isometric and isotonic movements, plus cardiovascularly. This is a fantastic full body workout challenge.

Have fun with today’s workout! Last night we celebrated Mother’s day with Jesse’s mom, and today we are celebrating with my family. We decided to do Bike Riding as a family. We are able to rent the pull behind pods for my niece and nephew.

I hope you enjoy today’s workout combo!

Melissa

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

Part 1:

Pilates with Sean Vigue

Part 2: Plyometric HIIT

*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*

Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick

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

Standing Lower Body: Highly Effective Low Impact Workout

Hi Everyone!

I hope you are ready to start the weekend off with a great workout. Today’s workout is a throwback workout that I filmed about a year and a half ago, after I was rear-ended in a car accident. I am 100% fine now, so don’t worry when I mention it in the video!

I have received a lot of messages and comments yesterday and today because there wasn’t a new workout posted. Sadly, Jesse’s grandmother passed away. We have been mourning her, and have her funeral this morning. She was a wonderful woman, and we have been blessed to have her in our lives. I am not ignoring you (or the website). If you are ever looking for a new workout, and I don’t have one posted, there are over 700 different workouts on this site. It’s easy to browse them on my Fitness page on Pinterest: BenderFitness on Pinterest.

I hope you all enjoy today’s workout. I will get more posted this weekend when we get home. I also have a new recipe to share with you.

Have a wonderful start for your weekend & work up a good sweat!
Melissa

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

1. Squat
2. Wall Sit Leg Lift (right)
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right)
5. Around the World Lunge (left)
6. Step-Up (right)
7. Step-Up (left)
8. Split Squat (right)
9. Split Squat (left)
10. Sit to Stand (right)
11. Sit to Stand (left)
12. Side Step Up Lift (right)
13. Side Step Up Lift (left)
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Arms, Back, Core & Cardio Workouts: Burn & Strengthen Home Workout

Hi Everyone!

I took yesterday off from working out. I needed to get a lot of things done around the house after work so I switched up my rest days. Incorporating rest is just as important as getting in your workouts. Rest is when your muscles recover and build.

I did a lot of stretching and practiced my Splits. I am getting closer!

If today isn’t your rest day I have some great workout options for you below. You can do one of these workouts or combine them together. Below you will find videos for a Quick Arms & Back Workout, and a Cardio Core workout I did with Sean Vigue.

I hope you all enjoy the workouts!
Melissa

PS I still have some recipe posting to do & I’m looking forward to filming a new Q & A for everyone!

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Part 1: BenderFitness HIIT

*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.

Frogger Plank Crunch
X-V-Up
Frog Hopper
Temple Tap Abs
Side Plank/Hip Lift-Right
Side Plank/Hip Lift-Left
Leg Circles-Right
Leg Circles-Left

Part 2: Pilates with Sean Vigue

Repeat 1-2X

20 Minute Cardio Core Workout-Full Body Weight Loss Abs Exercise-Sean Vigue & Melissa Bender

Hi Everyone!

This is Workout #2 from my collaboration with Sean Vigue. This workout is focused on the core, but will still provide a full body workout. I hope you’re ready to sweat! I taught the first half of this workout, and Sean teaches the second half of the workout. My core was burning like crazy during this one! Remember, if you need to modify there is always a way.

We filmed this workout for Sean’s YouTube channel. You can also find the workouts on his site HERE. Let me know what you think about our collaboration in the comments below or on Facebook. I’ve been getting a lot of great feedback on our 20 Minute Plyometric Pilates Fitness Fusion Workout.

I really like sharing new challenges with you all, and keeping the workouts fresh and exciting. Are there other types of workouts or Fitness collaborations you would like to see in the future? Let me know!

Have fun with this one! Cheers to having a strong core & improving our overall fitness!
Melissa

Part 1: BenderFitness HIIT

*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.

Frogger Plank Crunch
X-V-Up
Frog Hopper
Temple Tap Abs
Side Plank/Hip Lift-Right
Side Plank/Hip Lift-Left
Leg Circles-Right
Leg Circles-Left

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

Hi Everyone!

Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.

I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him.

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Lenny on his way to his first BenderFitness workout.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks.

It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!

I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness

Melissa

Post Workout! Gambit wanted to be in the picture too.

Repeat 1-3X

Set your interval timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

Warrior III Row

Side Lunge Lift: Part 1

Side Lunge Lift: Part 2

Hip Thrust

Pushup Row: Part 1

Pushup Row: Part 2

Squat & Press: Part 1

Squat & Press Part 2

Lunge & Curl

Mountain Climbers

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Side Plank Hip Lift/Elbow Tap: Part 1

Side Plank Hip Lift/Elbow Tap: Part 2

Side Plank Hip Lift/Elbow Tap: Part 3

High Knees

4-Minute Lower Body Burn Workout & 10-Minute Cardio Fit Workout

Hi Everyone!

Today’s workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.

For today’s workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it’s own, or pair it with the cardio video below.

We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together.

I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals.

You can read more about Rose’s journey here: MyChangeforATen.com.

Have fun with this workout!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On.

1. Sit to Jump Squat
2. Side Step Up Leg Lift (Right)
3. Side Step Up Leg Lift (Left)
4. High Knees Toe Tap

Repeat 1-5X
Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X

Quick Fit Cardio Workout:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals

Equipment: Dumbbell

1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees
10. Elevator Knee Plank (left)

Repeat 1-3X

Core Workout On the Mat: No Equipment

Hi Everyone!

Rose is back for a core workout! She did a fantastic job pushing herself through the workout. We did one round together and paired it with a 3.1 Mile Run outside.

We have really been pushing this week to help Rose continue to progress with her weight loss journey. She is already down 50 lbs, and looking to continue her journey to be the healthiest she can be. You can read more about her journey at MyChangeforATen.com

We are also re-focusing on Rose’s diet, and creating a healthy relationship with food. Rose has a history of disordered eating. She has a tendency to see food as an enemy. I am trying to re-frame her thinking toward food. Food is fuel and nutrition. I will be writing a separate post about creating a Healthy Relationship with Food.

This week, Rose also started a running program, did the 4-Minute Standing Lower Body Workout and a Legs & Core Home Interval Workout: Low Impact. By the end of the week Rose joked that she was crawling up the stairs, but she felt great and had a smile on her face the entire time!

I still have one more workout to post with Rose & Nicole so check back!

I hope you enjoy this routine!
Melissa

After 1 Week of Hands on BenderFitness Workouts!

Equipment: Gymboss Interval Timer set for 12 Rounds of 10/50

1. Temple Tap
2. Oblique V-Up (Right)
3. Oblique V-U (Left)
4. Angel Abs
5. Crunch & Tap
6. Swimmer
7. Starfish Twist (Right)
8. Starfish Twist (Left)
9. Roll Up
10. Boat Balance with Lateral Leg Drop (Right)
11. Boat Balance with Lateral Leg Drop (Left)
12. Superman

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

Hands Free: Standing Lower Body Workout

Hi Everyone!

I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one!

This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge.

Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team.

Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home!

Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust.

Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter.
Melissa

Pre & Post Workout: Melissa & Nicole

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

1. Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn.

Squat to Lunge: Part 1

Squat to Lunge: Part 2

Squat Jump

Table Kick: Part 1

Table Kick: Part 2

Low Jack: Part 1

Low Jack: Part 2

Warrior 3: Part 1

Warrior 3: Part 2

Lunge Jump:
Proper form for Lunge

Sumo Twist: Part 1

Sumo Twist: Part 2

Surfer

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 2

4-Minute Standing Workout: Thighs & Butt

Hi Everyone!

I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient.

I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole’s fitness tracker stats from the day we filmed this workout.

Nicole’s Fitness tracker stats.

We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Pendulum Squat (Right)
2. Warrior Kick (Right)
3. Warrior Kick (Left)
4. Jump Squat

Repeat 1-5X.
Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio.

*If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

4-Minute Standing Lower Body Workout & 10 Minute Jump Rope Workout

Hi Everyone!

This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!

You can do this workout on it’s own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X.

I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn’t even know she was capable of! I will be sharing more about her progress in a future post!

It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Improve Your Rear View Workout

Hi Everyone,

It’s Throw Back Thursday! This is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the 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 will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
Melissa

PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

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

Quick Burn and Sculpt: Home Workout: Wedding Workout Series

Hi Everyone!

Kristen is back for her final workout before her wedding on Saturday! As you can see from the pictures above she has made great progress. She has improved her fitness and her body is showing the results.

Her final pre-wedding workout routine is posted below.

You can find Kristen’s other Wedding Prep workouts here:

–Wedding Boot Camp Tutorial (this one is a tutorial instead of a full length workout)

–15 Minute HIIT and Burn

–Bikini Prep Body Sculpt: 15 Minute HIIT

-Lower Body Challenge: All Around Workout

Kristen’s favorite Bender Fitness workout is the Lower Body Challenge: All Around Workout. She also did some running and walking. She ran a 5K in April in 29 minutes and 43 seconds. I am very proud of her for all of her hard work and accomplishments!

On Day 1 (December 18, 2013) Kristen’s Measurements were as follows:

Waist: 29″

Hips: 41.5″

Thigh: 35.5″

Kristen’s current measurements (June 3, 2014) are:

Waist: 26.5″

Hips: 38.5″

Thigh: 22″

Kristen’s favorite meal is breakfast. Every morning she starts her day with an egg white omelet with spinach, turkey sausage, and whatever veggies she has in the house (zucchini, peppers, tomatoes). Sometimes she adds feta for a little bit of extra flavor. Kristen works full time, and goes to school full time, so she loves the fact that it’s fast to make and it gives her energy to get through her morning.

I hope you guys enjoy today’s workout. We had fun, and we definitely worked up a sweat! It’s a full body routine that will get your heart rate up, build lean muscle, and boost your metabolism.

Hope you’re ready!

Melissa

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

1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump

Repeat 1-3X

*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.

Lower Body Challenge: All Around Workout

Hi Everyone!

Here is a brand new workout for the lower body challenge! Plus, my sister is back for another workout on her way to being in the best shape of her life for her wedding day!

So far Kristen has lost 2.5 inches from her waist, 3.4 inches from her butt, and 2.4 inches from each thigh. She is feeling stronger, more fit, and more confident! She is doing a really great job, and she is going to make a stunning bride.

Kristen has joined me for two other wedding prep workout videos:
Wedding Boot Camp Tutorial
15 Minute HIIT and Burn

I hope you enjoy today’s workout!
Melissa

Equipment: Gymboss Interval Timer set for 15 rounds of 20/50

-Cardio
1. Frog Pop-up
-Cardio
2. Cross Leg Hip Thrust (right)
-Cardio
3. Cross Leg Hip Thrust (left)
-Cardio
4. Side Plank Leg Lift (right)
-Cardio
5. Side Plank Leg Lift (left)
-Cardio
6. Curtsy Lunge Kick (right)
-Cardio
7. Curtsy Lunge Kick (left)
-Cardio
8. Snow Angel
-Cardio
9. Tricep Heel Press (right)
-Cardio
10. Tricep Heel Press (left)
-Cardio
11. Plank Lunge Reach (right)
-Cardio
12. Plank Lunge Reach (left)
-Cardio
13. Goddess Reach (right)
-Cardio
14. Goddess Reach (left)
-Cardio
15. Boat to Table

*Repeat 1-3X

Bikini Prep/Body Sculpt: Workout 17: 15 Minute HIIT

Hi Everyone!

Yesterday my sister, Kristen, joined me for another workout. Kristen’s wedding day will be here in less than four months so she has been on a journey to be in the best shape of her life. The workout video and breakdown are below.

Kristen has joined me for two other wedding prep workout videos:
Wedding Boot Camp Tutorial
15 Minute HIIT and Burn

Kristen has also been incorporating outdoor walks, riding a stationary bike, and other Bender workouts. Kristen’s fiancé, Jason, has been doing outdoor running with his dog and a weighted vest.

Over the past two months Kristen has lost:
1.4 inches from her waist (from 29 inches to 27.6 inches)
1.4 inches from her hips (from 41.5 inches to 40.1 inches)
2.2 inches from her thigh (from 25.5 inches to 23.3 inches)

Jason has lost:
2.7 inches from his waist (from 44 inches to 41.3 inches)
.3 inches from his hips (46 inches to 45.7 inches) (*He has probably lost a bit more, but he was wearing jeans when we took his measurements)

They are both working hard, and this workout was no exception.

I hope you enjoy the workout!
Melissa

10/50 Second Intervals

1. Plank
2. High Knees
3. Table Lift
4. Mountain Climber
5. Unicycle (right)
6. Unicycle (left)
7. Russian Kick
8. Warrior Squat
9. Pendulum Hop
10. Heel Tap Leg Lift
11. Prone Heel Tap
12. Squat Jump
13. Twisting V-Up
14. Pendulum Squat
15. Super Girl

Beginner Workout for New Moms

Hi Everyone!

Post Workout

This workout was so much fun for me! I got to workout with my sister and my niece, Olivia. Olivia is 3 1/2 months old, and I think she really enjoyed workout time. She loved the attention and warmth, and by the end she was sound asleep.

As a new mom my sister, Jessica, has found it tough to fit in workouts. This is a fun workout that she can do with the baby, or go through with body weight only. When you have little ones it’s important to get creative.

My mom worked out with me when I was little, and I think it left a very positive imprint on my life. I remember “riding” on her feet when she did leg raises. I was having fun spending time with my mom, and she was getting in a great ab workout. My dad used to do pushups with me and my sisters sitting on his back, and we loved it! When you workout with your child you can begin building a healthy legacy that they will carry with them into their lives.

I hope you enjoy this workout. If you don’t have a baby you can start out with body weight or use dumbbells or kettle bells to increase the intensity.

Have fun!
Melissa

PS Jessica has joined me for a couple of pre-baby workouts. You can find them here:
Strong Sister Workout
Love Handle Loser: Part 2

10-20 Reps Per Exercise
Repeat 1-3X
High Knees 30-60 Seconds

1. High Knees
2. Squat
3. Plank
4. High Knees
5. Lunge (right)
6. Lunge (left)
7. Goddess Twist
8. High Knees
9. Side Plank (right)
10. Side Plank (left)
11. V-Up/Sit-up
12. High Knees
13. Leg Series (right)
14. Leg Series (left)
15. High Knees

Bikini Competition Prep/Body Sculpt Challenge: Workout 2: 15 Minute HIIT and Burn

Hi Everyone!

I was very excited to have two special guests during today’s workout. My sister, Kristen, and her fiancé, Jason joined me for another workout. They joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.

Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.

As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂

I have a great workout written for tomorrow! It’s a tough one, so get ready to sweat! I have also been staying on track with the Cardio Challenge. I will update you on my weekly mileage tomorrow. Don’t forget to check in! Seeing everyone’s progress with the challenges is very motivating. 🙂

Melissa
Facebook, Instagram, Twitter

PS If you are on facebook please take a minute to vote for Kristen and Jason in this photo contest by liking their picture: HERE. Kristen has a chance to win a great bachelorette party. 🙂

10/50 Second Intervals.

1. High Knees
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Ropeless Jump
5. Lunge Jump
6. Plank Crunch
7. Mountain Climber
8. Angel Abs
9. Burpee
10. Windshield Wiper Plank
11. Squat Jump
12. Side Lunge Lift (right)
13. Side Lunge Lift (left)
14. Warrior 3 Lift
15. Warrior 3 Lift

30 Day Challenge: Day 7: Wedding Boot Camp

Hi Everyone!

For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout.

We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day!

Kristen:
Waist: 29 inches
Hips: 41.5 inches
Thighs: 35.5 inches.

Jason:
Waist: 44 inches
Hips: 46 inches
Biceps: 15.5 inches

Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments.

The workout breakdown is below, and a full length version of the video will follow. 🙂
Enjoy the workout!
Melissa

PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!

Tutorial Video:

Full Length Workout:

*Intervals: 10 seconds of rest between exercises, 50 seconds max reps.
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections.
Total time: 25 minutes.

1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)

*5 minutes cardio

6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger

*5 minutes cardio

11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank

Romanian Deadlifts

Jump Rope, Jumping Jacks, Jason was on the Treadmill

Jumping Jacks for Cardio

Plank

Post Workout Stretch