Total Body, Quick HIIT Workout: Cardio Burn and Body Sculpt

Hi Everyone!

Welcome to today’s workout. You don’t need any equipment for this effective, home exercise routine. Have some water handy for some post exercise hydration and a little bit of space and you’re good to go.

As you can see in the video below, I am transitioning into a new workout space. My normal filming space is on the main floor of our house, which can make filming workouts more challenging now. With Covid-19 and working in nursing homes, we don’t have babysitters or anyone to come over and help with the kids while we film workouts. The result has been that we filmed much fewer workouts in the year 2020.

I have to say we filmed some great ones despite the challenges! The Body Sculpt Challenge Series is one of my all time favorites. Check it out here if you haven’t tried it yet. The workouts are a bit longer at 40-minutes per round: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program.

We actually haven’t finished remodeling my new studio. The ceiling, lighting and painting is only halfway done. I also need to figure out better video lighting options and sound system/microphone that is HIIT compatible to improve the video and sound quality. If you work in video production and have an affordable recommendation, please let me know in the comments below.

This year I am breaking through the things that have been holding me back. I hope you’re doing the same. After spending so much of the past year out of sync with myself, it feels good to be taking the power back in my life.

I’m looking forward to gaining strength and endurance. In these crazy times, I am sure to need both.

I hope you enjoy today’s workout. We have some fun movement variations and unique exercises in this routine. Let me know if you have a favorite!

Wishing you well,

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.

Interval Timer Set for 15 Rounds of 10/50

Criss Cross Squat
Shuffle Lunge Tap
Sit Thru Tap (Alternating)
Diamond Core Squeeze
Burpee
Low Jack
Criss Cross Plank Rotation
Mountain Supergirl
Lunge to Hop: Right
Lunge to Hop: Left
Boat Hip and Ankle Tap
Plank Crunch
Pendulum to Hop: Right
Pendulum to Hop: Left
Cheek to Cheek Plank

Repeat up to 3X.

*I did one round paired with a two mile run.

Total Body HIIT: Best No Equipment Workout

Hi Everyone!

Welcome to today’s workout! This is a fantastic total body workout routine. This workout will strengthen your muscles from every angle, in every plane of motion.

The compound exercises in this routine will recruit muscles in every plane of movement. Be sure to focus on form, while still getting in as many reps as possible during this interval.

Remember to support your workouts with nutrient dense foods, including whole grains and plenty of vegetables. Stay hydrated, and fuel your body to keep yourself feeling happy and healthy.

Mediterranean Roasted Vegetable Sandwich

At the beginning of this year I set a goal for myself to complete a daily meditation. I want this year to be focused on creating a happy and healthy balance physically, mentally and emotionally.

For me that means re-focusing on what I need physically, mentally and emotionally. Exercise, nutrition and meditation are really helping me to find that balance, and to have more energy throughout the day.

Prior to filming today’s workout I was feeling exhausted. My sinuses go crazy at this time of year, and my head was full of pressure. By the end of the workout, I felt great. It’s amazing how much a workout can change your energy and mood.

For those of you who have been following my workouts for a while, you are already familiar with my 5-minute rule. If I am super tired, and really don’t want to do a workout: I give myself permission to quit my workout after 5-minutes.

I have never actually quit after 5-minutes. Sometimes, just getting myself started is the hard part.

I don’t workout if I am super sick (the flu or any type of chest congestion), but my sinuses and the related headache pressure typically respond well to a good workout. Remember, always listen to your body, but this technique can help you push through on the days when working out is mentally challenging.

Have fun and get sweaty! Let me know what you think of this week’s workout routines!

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.

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
12. Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Warrior III Heel Pulse (Complete all reps on one side before switching).

Fast Bodyweight Workout Routine: Total Body HIIT

Hi Everyone!

Welcome to today’s workout! Great job showing up, and making the choice to get your exercise in today.

Today’s workout is a fantastic Total Body routine. This exercise program will help you build strength, while getting in a great cardiovascular/endurance building challenge.

Don’t be afraid to work up a great sweat, and let yourself work hard and breath heavy. The intensity of this workout is part of what makes it so effective.

I incorporated a couple of new exercise moves, along with some standard favorites. Let me know what you think of the new moves. I especially enjoyed the Oblique Lower Leg Tap. If that move still feels crazy to you, you can build up to it by holding your Side Plank.

Side Plank: This exercise can also be completed on the forearm to decrease pressure through the wrist/carpal tunnel.

Dont’ be afraid to modify exercises as you build strength. As long as it is challenging you, it’s changing you to be stronger, fitter, and to have more endurance.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

We hope you enjoy today’s workout routine. It’s a quick workout, but it’s very effective. My thighs were exhausted at the end of this workout!

Have fun, and let me know what you thought of the workout! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

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.

Toe Touch Pushups
Lunge Jump
Angel Abs
Surfer
Obilque Lower Leg Tap-Right
Oblique Lower Leg Tap-Left
Donkey Kick
Forward/Backward Lunge Hop-Right
Forward/Backward Lunge Hop-Left
Leg/Hip Lift
Low Jack
Leg Circles-Right
Leg Circles-Left
Squat Jump
Seated Rotation

Complete 1-3 Rounds.

Toe Touch Push-ups: Part 1

Toe Touch Push-ups: Part 2

Toe Touch Push-ups: Part 3

Toe Touch Push-ups: Part 4

Lunge Jump: Part 1

Lunge Jump: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Surfer: Part 1

Surfer: Part 2

Oblique Lower Leg Tap: Part 1

Oblique Lower Leg Tap: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Forward/Backward Lunge Hop: Part 1

Forward/Backward Lunge Hop: Part 2

Forward/Backward Lunge Hop: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Leg/Hip Lift: Part 3

Low Jack: Part 1

Low Jack: Part 2

Leg Circles: Part 1

Leg Circles: Part 2

Leg Circles: Part3

Squat Jump: Part 1

Squat Jump: Part 2

Seated Rotation: Part 1

Seated Rotation: Part 2

Seated Rotation: Part 3

15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

Hi Everyone!

Welcome to today’s workout! Are you ready to Sculpt, Strengthen and get in a great Cardio Burn? I hope you said Yes! because that’s what we have on the agenda today.

This routine is broken into three sections. First, we are going to focus on strengthening our core from all angles. Then we move into some resistance training so grab a dumbbell (or do the exercises with body weight only if that’s your preference.) Finally, we finish up with a great cardio burn.

If you are up for it, you can repeat this workout up to three times. Be sure to push yourself for maximum repetitions. If you need a break, that’s fine! Just get right back into the exercise as soon as you are able too.

I really enjoyed this workout. I felt the burn throughout it, and even maxed out on a few exercises. Remember, it’s totally fine to sweat, get out of breath, and feel like you are working hard. That challenge is what makes you stronger physically and mentally. Physically, your body will gain strength and endurance. Mentally, you learn that you can sustain effort and intensity, even when you are pushing yourself to complete something difficult.

Continuing to focus on incorporating more vegetables into my meals. Chicken & Vegetable Soup.

This week, I am getting back to filming new workouts. I will continue to incorporate the new routines into next week’s workout schedule. I am working my way back up to a great filming schedule so that we can continue to share new workouts with you here.

I hope you enjoy this week’s workouts! Let me know what you think!
❤️ 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Mountain Climbers
Reverse Plank Leg Lift
Temple Tap Abs
Side Plank Hip Lift – Right
Side Plank Hip Lift – Left
Warrior Deadlift – Right
Warrior Deadlift – Left
Squat and Press
Plie Lift – Right
Plie Lift – Left
Burpee
Donkey Kick
Lunge Jump
Pop Up
High Knees

Complete this routine 1-3X

Mountain Climbers

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Side Plank Hip Lift: Part 1 Modification: Hold Side Plank

Side Plank Hip Lift: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Squat and Press: Part 1

Squat and Press: Part 2

Squat and Press: Part 3

Plie Lift: Part 1

Plie Lift: Part 2

Plie Lift: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Donkey Kick: Part 1

Donkey Kick: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Pop-Up: Part 1

Pop-Up: Part 2

High Knees

15-Minute Full Body HIIT Workout: Bodyweight Workout

Hi Everyone,

The good news is that I have a new workout for you. The bad news is that it isn’t up yet. I am still working on the upload. In the mean time I am posting an alternate workout below. Today’s workout is a 15-Minute Full Body HIIT. This routine utilizes alternating strength and cardio/strength moves. The only equipment you need is a chair or a bench for one arm exercise.

You can do this workout for time (the way I do in the video), complete it for reps, or do a round of each. I like mixing up my workouts between HIIT and repetitions, because both techniques challenge the body differently. Besides, it fun to mix things up.

Challenging your body in new ways will keep it guessing. It prevents stagnation and continues to help you build strength, and endurance. If you try it both ways let me know which technique you found most challenging.

I taught my yoga class tonight. I like to end my classes with a guided meditation to help people relax, re-energize, and focus on the mind, body, spirit connection. I have decided that I need to start incorporating more meditation into my life. I do it sporadically, but I need a consistent practice. I am not normally an anxious person, but the presidential elections this year have had me feeling sick to my stomach. I need to do something to ground myself. Meditation helps us to become more in tune with our bodies and emotions, so that we can choose our response, instead of just reacting to a situation.

I have a new collaboration coming out soon with Sean Vigue. We are filming a new Power Yoga video. I am really excited for it, and I think you will all enjoy the workout.

We have collaborated together in the past. If you want to check out those workouts you can find them here: https://www.benderfitness.com/?s=sean+vigue.

I hope you all enjoy today’s workout. I will get the new one posted as soon as I am able to. Also, don’t forget to check back (or subscribe to my Youtube channel) for the new Booty Sculpt Challenge Move of the Day.

Melissa

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

–Buy a Gymboss now. Set your timer for 15 rounds of 10/50 Intervals.

You can also do this workout for Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

30-Minute HIIT: Total Body Workout & Fat Burn

Hi Everyone!

I hope you are ready for an AWESOME Total Body Workout! Today’s workout is a little bit longer, and it will give you a great full body burn. Be sure to warm up before the workout to maximize the intensity and results.

Can you believe that we are celebrating 5-Years of BenderFitness workouts?!? Over the past 5-years we have built such a strong fitness community. We have shared over 700 different workout videos here on our blog, and on our Youtube Channel. We have worked out with you through Graduate School, Fitness Competitions, Races, Working Full Time, my Pregnancy & the Birth of our Son, and most recently with my Postpartum Workout Journey.

Each and every one of you that joins us for a workout is part of Team Bender.

In a Facebook Live video I asked what we should do to celebrate 5-years of Fitness, and someone suggested that having Jesse and I on video together would be a great way to celebrate! We agreed!

It was definitely a team effort. My mom came over to watch Maverick, and our friend came over to man the camera. We made it to the last two minutes of the workout before Maverick decided that he was hungry so we had to stop filming briefly so I could feed him, and jump back into the end of the workout. It was so much fun though! I really enjoy working out with Jesse and all of you at the same time!

Maverick is a Happy Baby during Tummy Time!

I also want to feature some success stories from you guys as a way to celebrate 5-years of BenderFitness. If you want to share you photos/stories please e-mail me at FitnessBender@gmail.com with the topic BenderFitness Success Story. The truth is, without all of you, and the hard work you put in every day we wouldn’t be where we are today with this website. You keep us motivated to put in all of the hard work behind the scenes and in front of the camera.

Thank you to each and every one of you for working out with us! We are sending virtual hugs from our family to yours.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

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

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X

Awesome 10 Minute Cardio Fat Blaster Body Weight Workout No Equipment

Hi Everyone!

Today’s workout is a quick, but challenging Cardio HIIT. This is a fantastic fat burning workout. You can do this on it’s own, repeat it to increase the intensity, or use it as an Add On to any of my other workouts. This is a great cardio option when you want to maximize your workout.

I mentioned this in a Facebook Live video recently: Intensity DOES matter. When it comes to fat burning, while maintaining lean muscle mass, multiple studies have shown HIIT workouts to be incredibly effective. That means not only are you burning fat, but you are boosting your metabolism by maintaining your lean muscle. When you lose weight, if you lose your muscle mass you can actually lower your metabolism. Muscles require much more energy to maintain, which means that people with higher amounts of muscle can eat m ore calories just to sustain their weight. This is part of the reason that men often have an easier time losing weight than females: they have more muscle mass and are therefore burning more calories during everything they do.

Today, I did one round of this workout and paired it with the new workout Jesse and I filmed last night. That workout is still being edited, but it will be up either this evening or early tomorrow.

I am excited to share the new workout with you! I really enjoyed being able to have both of us on camera working out together. Plus, it’s a fun way to celebrate BenderFitness’ 5 Year Anniversary!

I hope you enjoy today’s workout!

Melissa

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

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

Help BenderFitness: https://www.patreon.com/BenderFitness

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Repeat 1-3X

Kick It Up a Notch: 15-Minute HIIT-Full Body Home Workout & Fat Burn

Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but very effective. One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout.

Jesse and I were out of town for the weekend, and I couldn’t get my computer connected to the internet in our hotel! It threw off my plans for weekend posting, but I did share links to two workouts on my Facebook page over the weekend.

Workout 1: Ultimate Body Weight Workout

Workout 2: 19-Minute HIIT Fat Burning Workout

We had a great trip. Maverick handled the car ride, hotel stay, and eating in restaurants like a champ. I can’t believe he is 4-weeks old today!

A few things you may not know about me, I am obsessed with elephants, I love coffee, and I am a total Comic Book/Superhero Nerd. Our trip was to the Columbus Comicon. Everyone was so nice to us and raved about Maverick & we had a lot of fun. We met Ian Somerholder from Vampire Diaries (I loved the books way back in the day when they originally came out & I am hooked on the show now), Amy Jo Johnson (the original Pink Power Ranger), and Kevin Sorbo (Hercules) came up to us to talk to us about how cute Maverick is.

Maverick’s First Comicon.

One of the highlights of the show was running into one of our BenderFitness workout buddies!

Love running into my BenderFitness workout buddies! @chemasaurusrex 😃😃❤️💪🏽 @bendercrosby1 #comicon #wizardworld #wizardworldcolumbus #benderfitness

A photo posted by Melissa Bender (@benderfitness) on Jul 30, 2016 at 10:05am PDT

As a reminder, my new workout program with all new workout videos is scheduled to start on Sunday August 21st. On Monday August 22nd, my new DietBet challenge is starting: www.dietbet.com/BenderFitness. It’s a weight loss challenge where you bet $25 that you can lose 4% of your body weight in 4-weeks. To figure out 4% of your body weight you multiple your current weight by .04, and that is the amount you would be aiming to lose. All of the bets are put in a pot, and the money is split by the winners (everyone who hits the 4% goal) at the end of the game.

I hope you guys enjoy today’s workout! I can’t wait to be physically working out with you again, instead of just in spirit!

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch

Repeat 1-3X

15 Minute HIIT Interval Workout: Body Weight

Hi Everyone!

I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!

As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.

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

A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.

There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness

Have fun with today’s workout!
Melissa

3-weeks + 2 days postpartum. 3 more weeks until I am cleared by my doctor to workout again. (New workout program starts Sunday August 21st!!!) Excited to start rebuilding strength and definition. It takes an average of 4-weeks for the uterus to return to its previous size after delivery, so I am almost there. I feel pretty much back to normal, but I am looking forward to getting my core strength back! I have a whole new appreciation for what my body is capable of and I want to continue to nurture it and re-gain strength in a healthy way. #postpartum #3weekspostpartum #healthylifestyle #fitlife #benderfitness #fitmom www.BenderFitness.com

A photo posted by Melissa Bender (@benderfitness) on Jul 27, 2016 at 3:40pm PDT

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

Repeat 1-3X

20 Minute Boot Camp HIIT: Body Weight Workout

Hi Everyone!

It’s time for another Boot Camp Workout! This is a full body routine. The only equipment you need is a chair, bench, or other sturdy surface for a few exercises. This is another workout that Jesse and I taught in our group boot camp class. We teach a 60-Minute class, so there is a warm-up, we do two rounds of this workout with a short water break in between, and finish with a cool down.

For a warm up you should always do something dynamic (moving) to get your blood flowing, and gently elevate your heart rate. Walking, jogging, jump rope, and jumping jacks. As part of our warm-up we also teach each exercise to the class, and have everyone try out a few reps of each movement. It serves the duel purpose of warming up the body, and making sure everyone is familiar with the exercises.

We have some great workouts on the agenda for this week. Yesterday was a Full Body Pilates workouts with Sean Vigue. You can find it here: Full Body Pilates with Core Strengthening Emphasis. It is a great and challenging workout routine.

My new workout program will begin on Sunday August 21st. It will be brand new workouts. I will be 100% cleared for postpartum exercise. I am feeling better every day. I am three weeks postpartum today.

Postpartum Progress Photo taken three days ago.

I want to say a big thank you to everyone for their well wishes, kind words, and support as I recover. To say I am madly in love with my baby is an understatement. I am just ridiculously happy & enjoying my time off of work with him. He slept through Jesse and I filming this workout.

Maverick snuggling with me. 19-Days Old.

We hope you enjoy today’s Boot Camp! Have fun & tag us in your workout photos or let us know what you think of the workout in the comments.

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

See you soon!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio Before Each Exercise.

Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 3

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge Elevated

Lunge Hop: Part 1

Lunge Hop: Part 2

Plank Crunch: Part 1

Plank Crunch: Part 2

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 2

Mountain Climbers: Part 1

Toe Touch Jump: Part 1

Toe Touch Jump: Part 2

Toe Touch Jump: Part 3

Dips: Part 1

Dips: Part 2

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 2

Crab Toe Touch: Part 1

Crab Toe Touch: Part 2

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Burpee: Part 5

High Knees

Full Body Workout: 15 Minute Sweat & HIIT

Hi Everyone,

Today’s workout will a full body, fat burning workout. When I filmed this one I was dripping sweat like crazy! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this routine, I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.

I hope you all enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

Hi Everyone!

I am super excited to share today’s brand new workout with you! Today we have special guest instructor Millionaire Hoy!

This is a fantastic Full Body workout, that incorporates all kinds of new and fun movement combinations. There are movement patterns in here that I have never tried before, so you know when I am cleared to workout I will be trying out this routine!

It’s an Interval Fat Burning Workout so be sure to push yourself the entire time & work at your maximum. You should work up a sweat, and be breathing hard during the workout. Those are good signs that you are really pushing yourself!

Research shows that when it comes to burning fat and maintaining lean muscle mass workout intensity matters. Higher intensity workouts lead to more fat burn, and this workout style helps build lean muscle. That lean muscle then translates to a higher metabolism and a greater burn ALL the Time!

You can find Millionaire Hoy on Youtube: www.youtube.com/yaboymillhoy and on Social Media (Instagram, Twitter & Snapchat): @yaboymillhoy

Special thanks to Millionaire to helping me out while I am waiting to be cleared for exercise again, so I can keep bringing your guys new workouts! We have another Special Guest workout with Sean Vigue headed your way. It will be a brand new Full Body Pilates workout, so stay tuned for that one!

I am slowly, but surely regaining strength and endurance. I am limited to walking right now, but I feel better and stronger every day! This photo is from yesterday at 12 days Postpartum. Maverick loves going on walks!

I got in a nice walk with Maverick today. We did our 5K loop, which is the longest I have done since delivery. I felt great the entire time (and afterward!) Jesse and Monty ran 7 miles in the same amount of time I walked a 5K. 😊 Did you try today’s Abs and Arms workout? Plus, tomorrow I have a special workout for you all with Millionaire Hoy. You are going to love his workout! #BenderFitness #workout #postpartum #postpartumfitness #feelinggood #MaverickBender #Ilovemybaby

A photo posted by Melissa Bender (@benderfitness) on Jul 16, 2016 at 3:08pm PDT

Have fun with today’s workout!
Melissa

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

Workout Breakdown:

Warm-up — 00:28

Water Break — 02:34

Circuit 01:

01 — Heisman Sprints — 02:59

02 — Squat Ab Burpees — 03:59

03 — S2S Jab Sprints — 04:59

04 — Scramble Jacks — 05:59

05 — Stacker Thrusts — 06:59

06 — Sagat Sprints — 07:59

07 — Majesty Squats — 08:59

08 — T-Jugglers — 09:59

09 — Brisk March — 10:59

10 — Free Throw Burpees — 11:59

11 — Squat Jab Combo — 12:59

12 — Toe Tap Kicks — 13:59

13 — Hit & Run — 14:59

14 — Clap Tuck Burpees — 15:59

15 — Gravity Climbers — 16:59
Cool-down Stretch — 17:59

Hold Steady, Hard Body Workout: No Equipment, Body Weight HIIT

Hello Everyone!

Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!

Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.

Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.

Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3

Have fun with today’s workout!
Melissa

PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness

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

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

Repeat 1-3X

15-Minute Per Round: HIIT Interval Fat Blaster

Good Morning Everyone!

It’s a big day in the Bender Household! It’s our first full day home with our newborn son, Maverick. <3 We are madly in love with our new baby boy, and he has the sweetest little personality already. I think he already looks just like his daddy. We got home from the hospital yesterday afternoon, and have been settling in. I got the most sleep I have since before I went into labor, and I feel so much more rested.

Maverick Lance Bender. <3 Born on the 4th of July. 7 lbs, 9 oz. and 21 Inches Long at 7:02 PM.

Maverick gets a very special honor, of not only sharing his birthday with Independence Day (the name Maverick means Independent/Non-Comformist), but also with our eldest nephew, Hayden. I think that is going to make an extra special bond between the cousins, despite the 10-year age difference.

Okay, before I go off posting the 10-million photos I have already taken of my little boy, let’s shift into workout mode. 🙂 Today’s workout is a 15-Minute HIIT Interval Fat Blaster. This routine combines cardiovascular exercises to maximize your fat burn, along with body shaping/sculpting exercises to isolate and challenge your muscles.

Go for max reps, and push to get in an extra one for me. The countdown is on until I am able to start filming brand new workouts for you all again! I can’t wait! My body certainly feels different after having a baby, and I am excited to build strength again. Being a mom puts my desire to be healthy on a brand new level. It’s my responsibility to take care of this little person I brought into the world, and also to model healthy habits to help him be as healthy as possible.

Okay, just one more photo.

At the hospital with my son. <3

See you all soon!
Melissa

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

Equipment: Gymboss Interval Timer

Intervals:
50 Seconds Max Reps
10 Seconds Rest

*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.

1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees

Repeat 1-3X

(Description of exercises below)

Push-up Jacks:

Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.

Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.

Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.

High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.

Plank Tap:

Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.

Hip Thrust:

Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.

Lunge Jump:

Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.

Super Taps:

Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.

15-Minute Full Body HIIT Workout & 1-Week Home Workout Schedule

Good Morning Everyone!

It’s time to get in your daily workout! Did you enjoy your rest day yesterday?

This Week we had some great workouts on the list. I only included one rest day this week, but you can always modify the schedule to fit your own needs:

Workout #1: Standing Lower Body Home Workout
Workout #2: 15-Minute Cardio HIIT Fat Burn: No Equipment/Body Weight Workout
Workout #3: 20-Minute Low Impact: Core & Butt Mat Workout
Workout #4: 20-Minute HIIT Boot Camp: Home Workout
Workout #5: Arm & Leg Sculpt: Home Workout
Workout #6: That’s Today! Full Body HIIT time!

Aim for 1-3 Rounds per workout. You can always pair a workout with 10-30 minutes of Cardio of Choice (running, walking, jump rope, etc). Listen to your body as you develop and progress your workout schedule. It’s important to find the balance between continually challenging yourself, and also taking enough rest to allow your body to make the fitness gains you are looking for. Your muscles grow stronger when they heal (during rest) so don’t skip out on your rest day!

I am currently 40 weeks + 4 Days pregnant, so I unfortunately won’t be joining you for this workout, but I will be exercising today. Check in on my Facebook (@MelissaBenderFitness) and Instagram (@BenderFitness) for the latest updates.

When I filmed this workout, I completed it for time, but you can also choose to do it for reps.

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

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Have fun today!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

20-Minute HIIT Boot Camp: Home Workout

Hi Everyone!

It’s workout time!

Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.

Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)

During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.

As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.

I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!

Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”

Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness

I hope you like the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Cardio. 50 Seconds Max Reps.

-Cardio
1. Lunge and Lift (right)
-Cardio
2. Lunge And Lift (left)
-Cardio
3. Temple Tap Abs
-Cardio
4. Alternating Leg Drop
-Cardio
5. Dive Bomber
-Cardio
6. Mountain Climber Pushup
-Cardio
7. Pendulum Squat
-Cardio
8. Lateral Hops
-Cardio
9. Elbow Tap Side Plank (right)
-Cardio
10. Elbow Tap Side Plank (left)
-Cardio
11. Bear Crawl Hop
-Cardio
12. Walk the Plank
-Cardio
13. Twisting Sumo Squat
-Cardio
14. Crunch & Tap
-Cardio
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup

15-Minute Cardio HIIT Fat Burn: No Equipment Workout-Bodyweight

Good Morning Everyone!

Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.

Of course, if you want to increase the intensity/burn of the workout, you can repeat it!

When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.

I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down.

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.

I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!

Great way to start the day, with a nice trail walk/run. I did 4 miles walking + a 1 mile run. I felt great the whole time. Jesse got in over 11 miles running at the same time. 39 weeks + 5 days pregnant today! #benderfitness #fitfamily #fitlifestyle #run #walk #fitness #fitpregnancy #39weekspregnant Almost #40weekspregnant #fitpreggo #pregnantrunner

A photo posted by Melissa Bender (@benderfitness) on Jun 26, 2016 at 8:38am PDT

I hope you enjoy today’s workout!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

Repeat: 1-3 Times

15-Minute HIIT Full Body Workout: No Equipment Home Workout

Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

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

This is a great full body routine that will work every part of your body. If you didn’t try yesterday’s core workout you can pair them together! You can find the core workout here: Belly Fat Banisher Workout: Ab & Fat Burn HIIT.

I am officially 39-Weeks pregnant today. I still feel great. My workouts are primarily walking, squats, lunges, plies, and pelvic tilts. Almost time to meet Baby Bender! It’s funny, when I originally filmed this workout I apparently had sinus infection and wasn’t feeling very motivated. Today I looked at this photo and thought “Wow! I could lay on my stomach!” hahaha.

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

I hope you enjoy today’s workout! I can’t wait to start filming my brand new workout program after I have the baby (and am medically cleared to workout!)

Melissa

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

Set Your Gymboss Interval Timer for 15 Rounds of 10/50.

Walk the Plank Tap
Seated Wood Chopper-Right
Seated Wood Chopper-Left
Plank Cross Tap
High Knees
Squat Jump
Lunge Lift-Right
Lunge Lift-Left
Burpee
High Knees
Hip Thrust-Right
Hip Thrust-Left
Down Dog Hop-Right
Down Dog Hop-Left
High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 2

Plank Cross Tap
(Cat Attack Optional)

High Knees

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Ready for Round 2?

Full Body Sculpt & Sweat: 15 Minute HIIT Body Weight Workout

Hi Everyone!

I have a fun and challenging Full Body Sculpt & Sweat Workout for you today! One round of this workout only takes 15-Minutes. You can repeat it for a longer/more intense workout.

We had technical difficulties with the original video so I re-filmed the workout after taking a Ballet class. I could definitely feel the challenge when we re-filmed this one!

The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo.

I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.

I hope you enjoy this workout! As always you can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Let me know what you think! Tag me in your photos! I love seeing you participating in the workouts.

Have fun today & keep making healthy choices!
Melissa

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

The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.

HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.

Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist

Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front.
Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.

Dive Bomber: Part 1
Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.

Dive Bomber: Part 2
Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.

Dive Bomber: Part 3
Press the hips forward. Lift from your lower back, and com into Up Dog position.

Squatting Warrior III: Part 1
Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.

Squatting Warrior III: Part 2
Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward.
Return to Chair pose and repeat the movement on the opposite side.

Pistol Squat:
Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Pistol Squat:
Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Jumping Pushups: Part 1
Start in Plank Position. Complete one pushup.

Jumping Pushups: Part 2
Jump your feet to each side of the mat. When you return to center start over and complete a pushup.

Side Plank Hip Drop: Part 1
Start in side plank with your arm below your shoulder.

Side Plank Hip Drop: Part 2
Drop your hips toward the ground. Immediately press back up to lift the hips high.

Hopping Lunges (Forward & Back): Part 1
Start in a Lunge Position.

Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.

Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.

Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).

Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.

Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.

Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.

Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.

Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT

Good Morning Everyone!

It’s workout time! Today’s workout is a 20-Minute HIIT, Fat Blasting Cardio Workout. This is a full body workout that should get you sweating and breathing hard. Work to get in as many reps as you are able to during each interval.

Research has shown that workout intensity makes a big difference in how much fat you burn during your workout. Higher intensity workouts burn more fat & HIIT helps you maintain lean muscle mass at the same time. This translates to a higher metabolism and lower body fat percentage.

I hope you enjoy today’s workout!

Yesterday I repeated the Full Body Dumbbell Workout: Third Trimester, and paired it with a 2.5 mile walk outside. I have been working this routine into my program 1-2X per week during the third Trimester of my pregnancy (38-Weeks tomorrow, can you believe it?!?) because it works on strengthening all of the areas I need to support my body during both pregnancy and labor.

I hope you enjoy this workout! Push hard for those extra reps today!
Melissa

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

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks